ExRx.net

Exercise Prescription on the Net
It is currently Wed Jul 30, 2014 2:27 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 7 posts ] 
Author Message
 Post subject: upper back question
PostPosted: Sun Apr 14, 2013 7:18 pm 
Offline
Novice
Novice

Joined: Tue Nov 22, 2011 2:53 pm
Posts: 78
any suggestions for a good upper back exercise with the least lat work?

i've been doing facepulls which I believe to be upper back. also done an exercise where you take the press bar, lodge one end in a corner, and chuck a weight on the other side with the bar between you're legs lifting up, don't know the name or form, or exactly what it hits.

cheers amigos


Top
 Profile  
 
 Post subject: Re: upper back question
PostPosted: Sun Apr 14, 2013 9:46 pm 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
stharrison wrote:
any suggestions for a good upper back exercise with the least lat work?


Rear delt row. Moving the elbows away from the torso when rowing decreases the lat's pulling involvement in the exercise.

But in an earlier thread, the point was made that the lats are the most important muscle in the lower back, and are involved in stabilizing, extending and laterally flexing the the spine. This is controversial, but studies show that the lats are very involved in non-pulling physical activities

_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: upper back question
PostPosted: Mon Apr 15, 2013 8:14 am 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1349
Location: New York, USA
I didn't know you could exercise the upper back without involving the lats. Why do you want to, are they too big and strong?

But anyway, deadlifts are the king of isometric back exercises (IMHO), but absolutely require lats. The alternative is the Trap Bar Deadlift, which involves the lats less. With the TBDL you can move large weights and put a huge isometric load on the entire posterior chain, including the upper and lower back.

Farmers Walks are a big win for back, but you will feel your lats. I found these improved my OHP a lot because of course OHP requires a strong back to push against or you waste your effort pushing your back out of shape instead of pushing the weight up.


Top
 Profile  
 
 Post subject: Re: upper back question
PostPosted: Mon Apr 15, 2013 9:18 am 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6391
Location: Halifax, NS
If you're trying to target the posterior delt or the rhomboids, you might want to find exercises that minimize lat involvement. The rear delt row will do that, so do face pulls. However, in my opinion, focus should be on the muscles you want to target, not the ones you want to exclude.

I like these for rhomboids.
http://exrx.net/WeightExercises/BackGen ... ngRow.html

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: upper back question
PostPosted: Mon Apr 15, 2013 10:08 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
rear delt flyes, cable pull aparts, rear delt rows, prone trap raises, prone Ys, DeFranco's Scarecrow.

google them for descriptions. All of those hammer the upper back without involving the lats too much (if at all).


Top
 Profile  
 
 Post subject: Re: upper back question
PostPosted: Wed Apr 17, 2013 5:50 am 
Offline
Novice
Novice

Joined: Tue Nov 22, 2011 2:53 pm
Posts: 78
thanks guys, yeah a would say I'm trying to target rhomboids the most really. I also wanna stabilize my upper back better, hopefully make my shoulder stronger


Top
 Profile  
 
 Post subject: Re: upper back question
PostPosted: Wed Apr 17, 2013 6:37 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
stharrison wrote:
thanks guys, yeah a would say I'm trying to target rhomboids the most really. I also wanna stabilize my upper back better, hopefully make my shoulder stronger


don't worry too much about trying to isolate the rhomboids in general. The muscles in your back all work together synergistically anyway.

Just hit your back with loads of moves from loads of different angles and you'll cover your bases


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 7 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Google [Bot] and 6 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group