While the lats give the back that wide "V" look, the mid back is what really gives you that thick dense muscular size. Not only will working the trapezius and the rhomboids give you thickness, but will also help you improve your posture.
Rhomboid pulldowns- 4 sets of 8 reps
Rest 60 seconds between sets
** Use a V grip handle bar ( ones you use to row ) and attach it to a lat pulldown machine. Grab the bar and lean back. While pulling down on the bar simultaneously try to pull the bar apart by pushing your elbows out wide. Aim to pull the bar below the chin. Try to think about literally breaking the bar apart while pulling down. You should feel this in the upper back.
Bent over row with barbell- 4 sets of 10 reps ( pause at the top of the movement for 3 seconds on the last 3 reps of each set )
Rest 60 seconds between sets
** Make sure to keep your elbows out wide when doing the row to keep the focus on your mid back and not your lats. Keep your back flat and really try and squeeze your shoulder blades together.
Barbell Shrug- 4 sets of 8 reps ( hold for 2 seconds at the top of each set )
Rest 60 seconds between each set
** When doing shrugs never roll the shoulders! Lift the shoulders straight up and try to "touch your ears" with your shoulders.
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