Feel Your Rhomboids, Finally
Most lifters rarely feel the individual regions of their back working. You may have never felt your mid-back experience excruciating tension. Let's change that so your rhomboids and mid-traps can grow thicker. Try this:
Cable Mid Back Pull-Aparts
Flare your elbows and squeeze your shoulder blades together at the end of each rep.
It's not quite a row and not quite a pulldown. It's a hybrid that directly pulls in the direction of the rhomboid fibers. Cramping is normal if you're not used to this. Enjoy that.
Related:
Building the Complete Yoke
Related:
The 8 New Rules of Back Training
related posts
Back to Basics
Want more upper-body strength and size? Then you gotta do pull-ups and chin-ups. Here’s why, plus how to get better.
5 Damn Good Reasons to do Bodyweight Training
If you resist doing bodyweight exercises, it's probably because you're terrible at them. Here's how to identify and wipe out your weaknesses.
The Success Quiz
There's nothing more frustrating than committing to a training program that doesn't pan out. This is equally true for an athlete who might work hard yet still falls short of his expectations and the strength coach whose biggest satisfaction comes from the great strides his athletes make.
Tip: The Forward Leaning Biceps Curl
For a new stimulus, manipulate the force vector to change the point of maximal tension in the biceps.