Tip: The Move for Mid-Back Size

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

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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.

Related:
Building the Complete Yoke

Related:
The 8 New Rules of Back Training