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Mid back exercises

The lats make up part of what I would deem the middle back.

Provided you get proper scapula retraction during the exercise the rhomboids and traps also get a fair amount of work.
 
Various forms of shurging
Farmers walks, is a very underrated exercise
Done coreectly, dumbbell rows are going to exercise the back more effectively than using a barbell
Dead lft
Squat
Press

Add chin-ups and then you will have most things covered.
 
Silverback said:
Various forms of shurging
Farmers walks, is a very underrated exercise
Done coreectly, dumbbell rows are going to exercise the back more effectively than using a barbell
Dead lft
Squat
Press

Add chin-ups and then you will have most things covered.
Click to expand...
This ^^^

Misus the deadlift and squat crap. That's for fat powerlifters.
 
I see more fat wanna be bodybuilders than powerlifters, and most of them being too much of a pussy to squat and deadlift.
Looking at the results from the last state/national level PL competitions, in every single weight class I didn't see any fat winners....
 
D1cko said:
I see more fat wanna be bodybuilders than powerlifters, and most of them being too much of a pussy to squat and deadlift.
Looking at the results from the last state/national level PL competitions, in every single weight class I didn't see any fat winners....
Click to expand...
Sorry Dicko, didn't mean it like that. Just trying to ignite some debate like the good old days.

Truth be told. Dead lifts have been the thing I noticed gave me thickness and a "V" down the spine.
 
Undercover said:
Sorry Dicko, didn't mean it like that. Just trying to ignite some debate like the good old days.

Truth be told. Dead lifts have been the thing I noticed gave me thickness and a "V" down the spine.
Click to expand...
I certainly didn't take offence mate. Just firing a shot from the pl side :)
 
Squats will build a thick back and v-taper by releasing more test and GH than any other exercise.......
....................................................................:rolleyes:
 
Single arm hammer low rows. Working one side at a time lets me bring my elbows back further and get a better contraction.
 
In all honesty, T-bar rows minus the t-bar. Just wrap your precious kitten paws around the bar and lift some heavy weight.
 
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