The mid-back has few muscles and is usually lagging behind. Learn how to design a competent mid-back workout. Probably, many athletes noted some features of the middle back. There are relatively few muscles located here - the rhomboid, lower and middle sections of the trapezium and the muscles that rotate the shovel. Based on this, we can assume that it is quite easy to train the middle back. But in practice it turns out not quite so. Very often, these muscles lag behind in their development, which introduces a serious imbalance in the overall picture. Today's article will focus on mid-back training in bodybuilding.
To be convinced of the validity of these words, it is enough to take a closer look at the "Olympia" held over the past few years. Attentive athletes will immediately notice an imbalance in the mid-back. Coleman naturally has a powerful back and it was not difficult for him to win. It wasn't until Cuttler realized that the middle back was the culprit that he had little chance of success.
As a result, he managed to find the right exercises, and in 2006 he ascended to the top step of the podium. While the athlete is in a relaxed state, the back as a whole can make an excellent impression. But as soon as he performs "double biceps from behind", as all his mistakes become obvious even for a simple amateur.
At the same time, it doesn't take much to develop a harmonious mid-back. If, when performing traction movements during muscle contraction, it is good to reduce the shoulder blades, and when stretching, to lower it, then this will be quite enough for all the muscles of this section to receive the necessary load. It sounds simple enough, but as often happens, in reality everything turns out to be much more complicated.
Not every exercise provides the ability to bring the shoulder blades down or down. But you don't have to waste your time looking for effective movements. Today you will be able to get acquainted with the bodybuilding mid-back workout program. The exercises described below can help you deal with imbalances and build your mid-back muscles.
Rows of the lower block, wide grip for training the middle of the back
This exercise develops the dorsal and medial deltoids well. In addition, it is also suitable for training the posterior deltoid muscles. If you use this exercise to work on the mid back, then most of the load will be on the rhomboid muscle and the middle trapezium.
Rear deltoids will also participate in the work, but in this case they will act as auxiliary ones. For this exercise, you should attach a long handle to the cable, used primarily for the upper links. Sit on a seat with your grip wider than your shoulders. Pull the handle towards the solar plexus.
During the execution of the movement, the shoulder blades should be tightened as much as possible. When the handle is near the solar plexus, pause briefly and return to its original position. The exercise is performed smoothly, and each movement should be under your control. Perform 10 to 12 repetitions.
Row to the middle of the chest of the lower block in training the middle back
This exercise will be easier to perform than the one described above. Attach the V-handle to the lower pulley cable. Pull in the direction of the middle of the chest and bring the shoulder blades as tightly as possible. When working with a lot of weight, you probably will not be able to fully pull the handle to your chest, which actually does not matter.
It is much more important that during the movement you feel the stretch and contraction of the muscles between the shoulder blades. With the correct deadlift, you will feel like your back has become a balloon that has been inflated. If there is no such feeling, then you have done something wrong. Also, the reason may lie in a small amount of muscle glycogen. If you are absolutely sure that it was done correctly, but there is no necessary sensation, then this movement is not suitable for you and it will have to be replaced.
Workout of the middle of the back with a row for the head of the upper block, wide grip
Very often this exercise is used by athletes to draw the upper back or to increase its width. However, for these purposes it is not as effective as for training medium traps. It is when these muscles are pumped that the full potential of the exercise is revealed. It also works very well on the rhomboid muscle.
These are exactly the muscles that mid-back training in bodybuilding is intended for. It should be said that the movement is very light and mistakes in its execution are practically excluded. The only thing you need is a certain amount of flexibility and excellent coordination of movements:
- Sit on the seat and fold the rollers under your knees. The handle should be grasped almost at its very edges. It is thanks to this grip that the biceps, brachialis and brachyradialis can be excluded from the work as much as possible.
- Lean your body slightly forward and pull the handle as low as possible behind your head. Probably, at first, the amplitude of movement will not be large due to the low mobility of the elbows. But gradually the joints will acquire the necessary mobility.
- At the lowest point of the trajectory, pause for a short time and smoothly return to the starting position.
- You should start a new repetition immediately after returning to the starting position.
Do not pause between repeats. There is also one secret of this exercise that should be said. Never throw your hand up. So you can injure your triceps, and quite seriously.
Lee Haney Row for Mid-Back Training
This movement is familiar to many. You will need a barbell to complete it. A sports equipment is taken in almost the same way as when performing shrugs, but behind you. Pull the projectile up just above your lower back. After that, smoothly return to the starting position. The grip should be slightly wider than the shoulders. When performing the movement, remember that you are in a very unstable position, and you should not work with a lot of weight. For example, Lee Haney himself used no more than a sports equipment weighing 60 kilograms.
You can learn more about effective ways to pump the middle of the back in this video:
