back work outs

[joeyh1991]

hey any of yall know of some good solid back work outs, like about the middle center of your back? my back is not up to par with the rest of my body.

 

[MrWest]

Lower traps/rhomboids?
Try row variations, and really try to SQUEEZE your shoulder blades together, and STRETCH them apart during each rep.
Lower traps.. Try wide lat pull downs, but only the bottom half of the movement..?

 

[a68rebel]

Bentover rows, cable rows.

 

[shizz702]

A solid back workout template in my opinion would go like this:

(Use your own sets/reps to your preference, choose one exercise per movement)

-----------------------------------

Pulldown movement (wide, close, or neutral grip)
A horizontal rowing movement (cable rows, bent rows, hammer strength row machines)
A vertical rowing or pulling movement (Chins, pullups DB rows, or a vertical row machine)
A big compound pulling movment (Deads, rack deads, olympic lifts or their variations)


Set yourself up something based on that and grow some wings!

 

[07Lane40]

cleans and deads. those will thicken you up real nice.