I’ve been lifting for almost a month now, and have noticed that my mid to upper back never really feels like it has been worked as much as I should, and I’ve read many articles on T-Nation about the problems of doing too much chest/back work.
I usually do the following:
Deadlift (low reps)
Lat Pull Down 4 x 8-12
Seated Cable Row 4 x 8-12
Dumbbell Rows 4 X 8-12
2 x a week.
I also usually use the Pec-Deck for the back exercise.
I know I should be doing pull-ups and chin-ups, but I’m just too fat right now for my small muscles. I also refuse to use those pull up machines.
Any hope for my weak back?
You’ve had lots of replys about pullups but what you’re really missing is some sort of horizontal pull. I assume Your seated rows and dumbbell rows are low to about the waist or lower chest. That’s the most common. These will work your lats but don’t hit your rhomboids and rear delts very well. You need something higher. Cable rope pulls to the face are great and they work the rear delts that are hard to reach. You can try these as well:
These will hit your upper back and rear delts very nicely.
Of course once your deadlift gets big enough it will hit whatever is weakest. If that’s your upper back you’ll know it.