Tip: Hit Your Upper Back & Lats with Duel Cable Rows

Many strength athletes and bodybuilders have weak upper backs. This will fix them right up.

Many lifters have a hard time "feeling" the muscles in their upper backs and lats. They can't contract them very well. Because of this, they end up training biceps more than back during back exercises. This exercise can help, and it can build some serious muscle.

  1. Set up a high-incline bench in front of a cable crossover machine.
  2. Keep the elbows slightly bent and perform rows, squeezing and holding at the top. The upper back responds very well to pauses at the contracted portion of each rep. Pull toward the mid-line of the body.
  3. To hit the mid-traps and rhomboids more, use a high-elbows position.
Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.