4 key exercises in my Back Day that are great for building up strength and size in the Middle & Upper area:
♠ Rack Pulls - 160kg x 10, 3 sets. * I intentionally do these with 'bad' form ie. high hips and almost straight legs to decrease help from the lower body, forcing my upper back to work harder. Safe if done properly!
♠ Prone Barbell Rows - 100kg x 10, 3 sets * Again I do these lying down on a bench so there's no way I can cheat using body movement. It's an upper back Destroyer....as you can see
♠ Lat Pulldown - 90kg - 8-10, 3 sets + Drop set * I intentionally go looser on my form here by leaning back a bit, allowing my back to pull more weight with decent control. Heavier weight means more areas of the back being forced to work together...never a bad thing
♠ Dumbell Row - 40kg x 10, 3 sets + 50kg Finisher, max reps * I went light on my first 3 sets using a weight that allows me to focus on my mid-back on each rep. The finisher set I went to a max weight which as you can see required more help from the upper back - still not a bad thing!