Tip: The Move for Mid-Back Size

Hit this neglected area for fast back growth. Here's how.


Feel Your Rhomboids, Finally

Most lifters rarely feel the individual regions of their back working. You may have never felt your mid-back experience excruciating tension. Let's change that so your rhomboids and mid-traps can grow thicker. Try this:

Cable Mid Back Pull-Aparts

Flare your elbows and squeeze your shoulder blades together at the end of each rep.

It's not quite a row and not quite a pulldown. It's a hybrid that directly pulls in the direction of the rhomboid fibers. Cramping is normal if you're not used to this. Enjoy that.

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