The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Upper Back

  1. #1
    Senior Member
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    Upper Back

    What are the best ways for me to work my upper back to build my bench? On my ME day I plan to do a ton of upper back and rear delt work and keep my lat stuff on a separate day. What are some good ones to do? I currently do face-pulls, seated DB cleans, rear delt raises.......
    Any help would be appreciated.

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  3. #2
    Moderator Brian Hopper's Avatar
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    I'm a big fan of facepulls and pulldowns high on the chest with elbows up. I feel these hit my upper back the best.
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  4. #3
    GFH Lones Green's Avatar
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    I like rack pulls against bands, one arm dumbbell rows, CSR, seated rows, pulldowns with various grips, face pulls, shrugs, band pull aparts, etc. There is a ton of stuff you can do.
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  5. #4
    THE 800 QUEST NickAus's Avatar
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    Yep mix it up and see what works for you.

    Good luck.
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  6. #5
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Lones Green View Post
    I like rack pulls against bands, one arm dumbbell rows, CSR, seated rows, pulldowns with various grips, face pulls, shrugs, band pull aparts, etc. There is a ton of stuff you can do.
    ^ what he said


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  7. #6
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Lones Green View Post
    rack pulls against bands, one arm dumbbell rows, CSR, seated rows, , shrugs.
    I didn't even think about these, I like these as well to hit my middle/upper back area.
    My Training Log
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    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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    AtLarge Nutrition Supplements
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  8. #7
    Wolfy!!!!! bigbadwolfe's Avatar
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    Face Pulls!!! I do a ton of them whether it is seated on a lat pulldown, or standing in a cable crossover pulling to face with a tricep pushdown rope. I also started doing shrugs on the Chest Supported Tbar Row. I sink down a little and just shrug the weight up instead of pulling with my lats I pull with my traps and rear delts. I will also do a face pull on these to. And I love our Pec Deck Rear Delt machine.
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