Exercises for mid upper back

[Tyler Durden]

I was checking out my back today and my lats seem huge compared to the upper middle portions of the back (mid-lower traps, etc.). Are there any exercises which focus on this area?

My typical back routine looks like this:
BB Rows (overhand)
DB Rows
Wide Pulldowns
Deadlifts
Shrugs

What should I change/add?

 

[Michaelthomasj]

I love close grip pull downs, using a v bar, to hit my middle upper back.

 

[DicedSix]

Deadlifts or Rackpulls will really hit that upper middle back.

 

[Ness]

Too many exercises. All you need are a few sets of heavy ass rows and pullups.

 

[triathloncoach]

Too many execises

Too many exercises. All you need are a few sets of heavy ass rows and pullups.

I agree with Ness. My back workout is hang cleans and deadlifts. And 2 sets of chin-ups after every workout. And I'm often told how happy people are when I walk away. It just can't be because they don't like me.

 

[gtj220]

and check your form, are you really getting those shoulders back!!!

 

[mexbeast]

low pulley rows, pull to your chin upper chest!

 

[KTT]

Too many exercises. All you need are a few sets of heavy ass rows and pullups.

x 2

 

[strognarm]

no need to be doing bb rows and db rows. its the same thing. pick one.

 

[mr. boom]

On the pull down use a rope or 2 handles. lean way back and stay in that position and pull to chin. Keep elbows pointed away from body. Use light weightand hold at he bottom of the movemnt for a count. There is a difference between training a muscle and lifting a weight.

 

[sasquatch99]

On the pull down use a rope or 2 handles. lean way back and stay in that position and pull to chin. Keep elbows pointed away from body. Use light weightand hold at he bottom of the movemnt for a count. There is a difference between training a muscle and lifting a weight.

I do something very close to this, I call it a seated facepull. targets your rear delts, traps and rhomboids very well. I set up a free bench in line with a lat pull down or cable stack, set my feet up on the knee braces of said lat pull down and pull twords the bridge of my nose with a narrow grip. give these a shot. It helped fill out my upper/middle back.

 

[Ness]

On the pull down use a rope or 2 handles. lean way back and stay in that position and pull to chin. Keep elbows pointed away from body. Use light weightand hold at he bottom of the movemnt for a count. There is a difference between training a muscle and lifting a weight.

...but you can build muscle by lifting just a fork.

 

[DicedSix]

...but you can build muscle by lifting just a fork.

You can if there is a steak at the end of it..

 

[Jeremy24]

cllose grip pull ups for me

 

[Kaladryn]

T-rows or deadlifts imo