[CNovaJason]

Hey guys, I am having problems adding thickness to my upper back even though I do Barbell Rows, seated close grip rows, wide grip rows, lat pull down, close grip pulldown, deads, dumbell rows etc..note, again, not all in one session, I switch up grips and lifts each week. My shoulder blades stick out more than I'd like. I am trying to get my back to show more muscle to cover them up, or widen my back to hide them. Any suggestions would be greatly appreciated.
Thanks!

[<3Frosty]

How often do you train? What is your nutrition like? Are you bulking, cutting, maintaining? What kinda reps/sets do you do for the back exercises.

[CNovaJason]

How often do you train? What is your nutrition like? Are you bulking, cutting, maintaining? What kinda reps/sets do you do for the back exercises.


I train back once a week on Wednesdays doing : LatPullDowns, Close Grip PullDowns, Wide Grip Rows with lat bar, deads, one arm db rows, barbell rows not all in one session but I switch it up to get every part of my back each week. My nutrition is great right now..I am running the CKD diet. For reps I am currently doing 3 sets each exercise (which is 3 exercises now) 10 reps, up the weight, 8 reps up the weight 6 reps then burnout set only after 2 exercises.

[<3Frosty]

Have you made actual gains on your back or have you not seen any gains to begin with?

Everything else looks pretty good. When was the last time you moved up in weight on the lifts?

[mr_bhana]

i used to have shoulders blades that stuck out, i really hit my inner back hard and it eventually fill out... any excercise for thickness is great

[CNovaJason]

I have seen gains, but my main area of problems is that shoulder blade Mid-back section. I try to move up in weight as much as I can but keeping strict form all the time. If I do cheat, it's a SMALL bit to rep out the last 1 or 2. I might try that squeezing the shoulder blades exercise to tighten up the middle back. I appreciate the responses guys. Thx

[wrestlingstalion2]

shrugs, upright rows i think will help a little. usually its just the skinny kids that have this problem.

[I 4m Legend]

I think you forgot the best exercise for inner back thickness. T-Bar Rows are my favorite exercise to do. Sometimes I go real heavy with 5 plates and bang them off my chest Arnold style, like in pumping iron. I know its not perfect form but if you want some change in your back speed up or slow down with your back movements and try different weights. I also think T-Bar Rows are one of the best exercises to work the inner back. If you want more shape take a wider grip.

[<3Frosty]

T-bar rows are great. your right. Love doing those. Its one of the least used exercises from my experience. People usually gawk when they see me doing them.

[CNovaJason]

Can you use them with a V-Bar handle grip under a standard barbell? I've forgotten about those if that is close enough because I work out at home and don't have access to a T-Bar machine.

[<3Frosty]

Originally Posted by CNovaJason

Can you use them with a V-Bar handle grip under a standard barbell? I've forgotten about those if that is close enough because I work out at home and don't have access to a T-Bar machine.

You can just GRIP the barbell, right under the weights. There is no necessity for a V-Bar handle.

But if you want, you can use that too.

[Cain Marko]

I train back twice a week, but I have tight traps and it affects my posture slightly, not really noticeable unless your looking, but its there