Middle Back Exercise

[Brightness]

Now this may sound stupid. . .but I am trying to find out what specific exercises you can do for the middle back.

The area I'm referring to as middle back is: the area right where the rib cage ends to the your natural waistline. (approx. 3.5-4.5 in width).

My upper back and lower back are nice and toned but this middle area. . .it seems a little bit loose to me on either side and I am totally baffled. Along the spinal column is fine but as I work my way out. . .I noticed there's more "slack" right there.

I was thinking I might need to do some side bends and twists with dumbbells but these only seem to work the muscles along the waistline.

Has anyone else experienced a "flabby, middle back"? What exercises can you do?

[mystkev]

Bent over rows with a barbell w/an underhand grip instead of an overhand grip has worked for me.

[SouthCaliDiva]

The only way to get rid of flab is to reduce overall bodyfat percentage. Spot fat reduction does not work.

But, if you meant that you're trying to target the muscles underneath the flab, take a look here:

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Middle+Back

and here:

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Lats

Also, there are nice animations and target muscle diagrams here. Click on the ladies body:

http://www.exrx.net/Lists/WtFemale.html

For myself, I favor bent-over rows to the waist (both bb and one-arm db) to get that V-shape at the waist. If you have any lower back issues, you may want to opt for the one-arm db version since it offers better support. My next favorite would be wide-grip pulldowns to the front. Keep those shoulders down and squeeze hard! :cry:

But, really, girl, you should hit up Gammite. I warned him earlier that he would be getting hit up for free advice once he revealed that he is a trainer. :upto:

[CD]

:cool:

and not your sides then give hyperextensions a try. I don't know how strong your back is, but you can do them with out weight.

I say take it easy with these until you feel comfortable with them.

The bent over rowing is good. Most folks tend to bob up and down when trying to get the weight up which is bad.

My favorite is seated low cable rowing. I like the stretch it offers just remember to keep your chin up.

[Brightness]

I would probably have to work on executing the bent-over rowing correctly, I have problems keeping my alignment.

I can do a deadlift easier and the opposite move where you are standing up with the barbell resting on your shoulders and leaning forward. (. .what's that move called, anyway?!?!?!?)

With pulldowns and seated rows I feel it mainly in my upper back, in between the shoulder blades. But that might be because I'm not "touting" my butt out all the way.

Maybe I'll try a wide grip bar with the seated rows instead of a narrow (v-shaped) or handlebar (bicycle) grip and see how that feels?

I'm going to add in the hyper-extension (I get so dizzy doing those) and back extension machine.

And maybe I should throw in more oblique work? I generally only used to do the machine that twists. I'll try throwing in variations of crunches with twists.

Since I'll be trying to do hyper-extensions, I'll try doing some side bends on there, too.

What about when you're hanging from those straps and you pull your knees up like a reverse crunch (what's that one called?!?!?) Will that work the back, too?

[mystkev]

For bent over rows use your legs as a guide, skim the length of the leg slowly going upwards to the chest and slowly back down.

If you are jerking the weight just change to a lower weight

[Brightness]

But to get the optimal benefits you have to keep your spine angled & aligned properly and not raise up too high, right? I think that's probably my issue. . .I need to try and practice holding that position in front of the mirror w/o any weight til I can get it right.

This back exercise (http://www.exrx.net/WeightExercises/BackGeneral/CamberedBarLyingRow.html) looks like something I would try to do but I don't have an elevated bench like this at my gym.

[Tettsuo]

To be honest, that's equilvent to seated rows. So long as you keep your posture straight, you should be able to hit the same muscles. The rows demonstrated in that clip is probably easier because you don't have to focus on your posture.