What excercises to do for upper back?

[IdolOfArnies]

I'm not too sure what back excercises to do for the upper back...the muscles that are left and right of the spine below the neck area. I believe they call this the "christmas tree" muscles. Anyone help me on this? Thanks



Idol

 

[The Animal]

I'm not too sure what back excercises to do for the upper back...the muscles that are left and right of the spine below the neck area. I believe they call this the "christmas tree" muscles. Anyone help me on this? Thanks



Idol

I'm not sure if your talking about the traps, or middle back so I'll list a few excersizes for both muscle groups. Traps: Barbell/strait bar shrugs, low pully row to neck, shrug behind the neck, strait bar upright row,...Middle back: T-bar, one/two arm row, incline reverse shrugs.

 

[role model]

I'm not too sure what back excercises to do for the upper back...the muscles that are left and right of the spine below the neck area. I believe they call this the "christmas tree" muscles. Anyone help me on this? Thanks
Idol

I Think you want to do bent over straight bar rows.

 

[dennis]

sitting on bench/bent over ..chest almost touching knees....use dumbells and do "gull wings"..this targets the area you described very well.

 

[IdolOfArnies]

http://www.bodybuilding.com/fun/big/2006/2006olympia_mf249.jpg

here's a pic of Cutler. Now..look right below his neck..see that indentation in the middle(looks like a friggin crator) ...ok right below that crator indentation..THOSE MUSCLES!!! They are all striated on him...but friggin huge!!! Like I said..below the neck, left and right side of spine...


Now.....answers to my question???!?!?!?!



thanks,
Idol

 

[CaNe]

Rows, Shrugs/Power Shrugs

 

[Ramstein II]

Lift your elbows out to the side and do any rowing movement. (versus sawing the elbow across the ribs).

 

[Bboybean]

Rack pulls have brought up my upper back really well. Not sure if they are ment to target that area but I def have seen an improvment since incorpoating them into my routine.

 

[Bob Smith]

JS Rows are amazing for lat and trap development. I think they are discussed in the "Tribute to JohnSmith" sticky.

 

[ironaddict69]

what are rack pulls, and JS rows?

 

[Bob Smith]

(Best of Meso) Best of JohnSmith articles

TOPIC 1: HIS INFAMOUS 5X5: ---5X5--- Monday: Squats, Benching, Rows Weds: Squats, Military Presses, Deadlifts, Chins Friday: Squats, Benching, Rows Courtesy of bill starr bill starr, the greatest strength coach who ever lived, popularized this in the 70's with his great book, The...

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