This article was written by Rusty Moore. Online fitness expert, author and creator of Visual Impact Muscle Building.

http://onlinefitnessinstructors..com/2015/04/rusty-moore.html
http://musclebuildingdigital.com/visual-impact-muscle-building-review/

One physique issue I notice with beginners is lack of muscle in the mid back. It makes sense, because everyone talks about exercises that work the lats hard. This builds that V-taper. Some V-taper is good, but you don't really need as much as being pushed in bodybuilding mags.

Take Hugh Jackman for instance. He has enough lat width to compliment his physique..but he doesn't have excessively wide lats. Wide lats would probably make his physique less impressive in many respects. He has good back thickness, which balances out his chest development. The most common problem I see is lack of back thickness.

This is common in both men and women. Various rows can help quite a bit, but sometimes it still leaves a gap near the spine. You can also build your traps with exercises like shrugs, but that can take away from the aesthetics of you physique.

An example of huge traps? Bane from the last Batman movie. Hugh Jackman has a much more aesthetically pleasing physique. Large traps make the shoulders look narrow. My suggestion to fill in the weak points in your back?

Two exercises.

1) Wide grip Deadlifts (AKA Snatch Grip Deadlifts).

You can go really light on these for high reps. I use them to get my heart rate up before cardio. In fact they are a form of HIIT cardio the way I do them. I like to do sets of 15-20 with 30 seconds rest in between sets. (I go well short of failure, just want to get out of breath and get the heart rate up).

Note: I do these in a power rack with the pins set low. This makes it safer on my lower back. I suggest you do the same unless you have serious flexibility and are certain that you aren't rounding your back.

2) Renegade Rows.

These fill in the mid back as well. I do these on a different day than Wide Grip Deadlifts. And I use them as a form of HIIT cardio before I hit the treadmill. I like to put a pair of Fat Gripz on the dumbbells to develop my forearms with this exercise as well.

Try using both of these exercises. Within 1-2 months you should begin to notice your mid back filling in.

Hope this helps!

-Rusty



https://www.youtube.com/watch?v=y7m5gShy_tI

What if my grip gives out?