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  • Developing definition in mid-upper back?

    Discussion in 'For Personal Trainers' started by casse, Mar 9, 2012.

    1. casse

      casse Well-Known Member

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      i.e below my neck and traps between my lats.


      This has always been an issue for me; I've got what most people would consider a large and well developed back in terms of width from lats but lack any true definition in the middle. My lower back is well developed from deads but can anyone recommend some exercises to increase definition and remove the "slab" look?

      I train my back every 6-7 days for 45 min using a variation of the following exercises:

      Wide grip lat pull-down
      Chins
      Narrow grip pull down
      Single arm dumbell rows
      Bent over rows
      Under-hand lat pull downs
      Single arm lat pull downs
      V-grip pull downs
       
    2. Korporalegq

      Korporalegq Well-Known Member

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      Developing definition in mid-upper back?

      Lose some fat.
       
    3. masoven4u

      masoven4u Well-Known Member

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      Developing definition in mid-upper back?

      narrow grip seated cable rows ..
       
    4. baletki

      baletki Well-Known Member

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      Developing definition in mid-upper back?

      ^^^^That and get some deads in your exercises
       
    5. Raleoxilevz

      Raleoxilevz Well-Known Member

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      Developing definition in mid-upper back?

      Last edited by expletive; Today at 07:03 PM.
       
    6. defelqy

      defelqy Well-Known Member

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      Developing definition in mid-upper back?

      Not all in one session?
       
    7. Capone

      Capone Well-Known Member

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      Developing definition in mid-upper back?

      Rhomboids ???
       
    8. herunder88

      herunder88 Well-Known Member

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      Developing definition in mid-upper back?

      Seated close grip pull and imagine someone has their finger placed between your shoulder blades. As you pull the weight towards your body, at the very end of the movement, try and squeeze ur should blades together.

      However if you want definition, you'll to lay off the ice cream :)
       
    9. Raleoxilevz

      Raleoxilevz Well-Known Member

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      Developing definition in mid-upper back?

      Last edited by rick84; Today at 07:09 PM.
       
    10. emininojiq

      emininojiq Well-Known Member

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      Developing definition in mid-upper back?

      T-bar rows. Squeeze shouder blades together at the top then slow on the way down.
       

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