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Outer Back
Muscles Development
The outer
back muscles responds to rows done with a narrow grip because with a
narrow grip the handles or bar allows you to go back no farther than the
front of the torso and shortens the range of motion. One of our favorite
outer back muscles development exercise is T-Bar rows, done as strictly as possible.
Upper Back
Muscles Development
The primary
exercise we recommend for developing the upper back muscles is heavy bent over
barbell rows. Additionally, you can do seated wide-grip rows, using a
long bar instead of handles. If one side of the upper back muscles is more
developed than the other, try doing one-arm dumbbell rows to work each
side in isolation.
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