bringing up the upper back...

[jacktripper77]

what are the best exercises to bring up the upper back.. not as much the lats, more the rear delts/mid to low trap area.... I was told upright rows but i thought they hit the side lats...

[Citruscide]

High Face Pulls with the Rope or bands -- will nail the upper back from Shoulder to shoulder -- especially the rear delts.

The higher the angle on barbell rows you stand, the more you will hit your upper back and not your lats -- SO, if your angle is around 60 degrees (rather than 45) - you'll be hitting more upper back.

Deadlifts will definately hit them as well, as will partials.

C-ditty

[hanuri]

Saw an article about local bb "star". He was doing shrugs for the area. The move could be described as "lean forward shrugs". Weights moderate.

[Onerepmaximum]

Definitely upright rows. I do reverse flyes for the upper back too. You have to concentrate on the muscle you are working though because is it easy to bring other muscles into it (esp. rear delts). Like C-ditty said, you can't go wrong with deads either. If you're not doing pullups with your palms facing away, you might want to through them in. It won't really focus on the upper back, but it will help the overall width.

I like the upright rows, and barbell rows with a reverse grip.

Pardon my ignorance C-ditty, but what do you call a face pull?

[mac83]

tbar rows, upright rows, shrugs, rear flyes.

a face pull is usually done with the rope attachment on the pulley...you pretty much do what it says...it's hard to describe in words...if u do a search i think it was in one of the uncoventional exercise threads of his

[StrappingYoungLad]

Originally Posted by Twistdenigma

Pardon my ignorance C-ditty, but what do you call a face pull?

That was discussed in the thing I posted on shoulder training

http://www.mmsfitness.com/showthread.php?t=10832

[zxe003]

Yeah facepulls work well....i just started doing them again yesterday (see my journal). Another variation would be to use the triangle grip instead of the rope. When I use this it feels more like a middle trap exercise. The rope makes it feel more like a rear delt exercise. But you do feel a little of both, either way.

[Janus]

backwards dips