Many lifters have a hard time "feeling" the muscles in their upper backs and lats. They can't contract them very well. Because of this, they end up training biceps more than back during back exercises. This exercise can help, and it can build some serious muscle.
- Set up a high-incline bench in front of a cable crossover machine.
- Keep the elbows slightly bent and perform rows, squeezing and holding at the top. The upper back responds very well to pauses at the contracted portion of each rep. Pull toward the mid-line of the body.
- To hit the mid-traps and rhomboids more, use a high-elbows position.
related posts
Tip: Standing Neck Supported Barbell Shrug
Shrugs are great, but most lifters only do them vertically. They can also be done horizontally to hit different areas of the traps and back.
The Cat's Lair 6
What is it about Canada and great strength coaches? For some unknown reason, the Great White North produces some of the world's best coaches and trainers, with Charles Poliquin, Christian Thibaudeau, and Charlie Francis being just a few examples. Now, another young Canadian is beginning to climb into the ranks of the elite: John Paul Catanzaro.
How Strong Are Your Abs, Really?
Think your core strength is pretty good? Now's the time to find out. These two tests will tell you if your abs are strong or if they're a weak link.
Tip: Dumbbell Chest Press 21s with Isometric
Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.