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Rhomboid major muscle and middle trapezius

post #1 of 34
5/29/08 at 12:52pm
Thread Starter 
I'm asian so I have a disadvantage when it comes to developing larger girth in back muscles.

What exercises other than upright rows (targets upper trapezius) and lat pulldowns and deadlifts
can develop and strengthen the rhomboid major and the middle trap? thanks
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post #2 of 34
5/29/08 at 1:04pm
You can lie on a bench on your stomach with your arms hanging straight down and concentrate on lifting your arms and the weight up with your rhomboids
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post #3 of 34
5/29/08 at 2:36pm
Shrugs will hit the traps. Seated rows and reverse flys, making sure you bring your shoulder blades together, will work the rhomboids (Lat pulldowns work primarily the latissimus dorsi, hence the name). In general, I find the book "Strength Training Anatomy" an excellent resource. For each area of the body (back, shoulders, etc.), the author gives multiple exercises (including dumbbells, barbell, cable, machines), along with a diagram showing the muscles exercised and with primary muscles exercised listed in bold type: http://www.amazon.com/Strength-Train...2082510&sr=8-1
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post #4 of 34
5/29/08 at 2:38pm
Here's a good website that breaks down each specific muscle group and exercises that target them: http://www.exrx.net/Lists/Directory.html And I must confess I haven't heard that Asians have a harder time gaining back girth. I'm half Asian and my back (and legs) are by far the most easily developed for me.
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post #5 of 34
5/29/08 at 2:50pm
scapular retractions. hold a wide bar on a pulley machine chest high, grip it wide, and using a fairly light weight, pinch your shoulders and row with no arch to your back.
3 x 10-12

or


at a dip station, hold yourself in the top position and shrug.

and no genetic disadvantage bullshit. just have to work harder.
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post #6 of 34
5/29/08 at 2:55pm
Quote:
Originally Posted by Nil View Post
And I must confess I haven't heard that Asians have a harder time gaining back girth. I'm half Asian and my back (and legs) are by far the most easily developed for me.

Quote:
Originally Posted by thekunk07 View Post
and no genetic disadvantage bullshit. just have to work harder.

Yeah, sounds like an excuse to me.


I'd also suggest weighted pullups/chinups. I'll do them over lat pulldowns any day.
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post #7 of 34
5/29/08 at 2:56pm
Quote:
Originally Posted by thekunk07 View Post
scapular retractions. hold a wide bar on a pulley machine chest high, grip it wide, and using a fairly light weight, pinch your shoulders and row with no arch to your back.
3 x 10-12

or


at a dip station, hold yourself in the top position and shrug.

and no genetic disadvantage bullshit. just have to work harder.

wouldn't working harder mean a disadvantage?
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post #8 of 34
5/29/08 at 2:56pm
agreed, although weak upper back/traps would probably make chins tough, and assisted chins are essentially reverse lat pulls.


Quote:
Originally Posted by whacked View Post
Yeah, sounds like an excuse to me.


I'd also suggest weighted pullups/chinups. I'll do them over lat pulldowns any day.
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post #9 of 34
5/29/08 at 2:58pm
not necessarily. everyone has weak points. i see guys with 20" arms who curl only 30-35lb dumbells but can't grow calves.

i just hate hearing that "genetic" shit because even though it's somewhat true, it sets you up for failure.


Quote:
Originally Posted by cldpsu View Post
wouldn't working harder mean a disadvantage?
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post #10 of 34
5/29/08 at 3:44pm
Thread Starter 
Quote:
Originally Posted by whacked View Post
Yeah, sounds like an excuse to me.


I'd also suggest weighted pullups/chinups. I'll do them over lat pulldowns any day.

i dont say it to say as an excuse, i actually work harder on my back because of that belief.
i probably have a larger back than most average asians besides drizzt who is famous for big
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post #11 of 34
5/29/08 at 3:58pm
Quote:
Originally Posted by shoe View Post
i dont say it to say as an excuse, i actually work harder on my back because of that belief. i probably have a larger back than most average asians besides drizzt who is famous for big
What's the foundation for this belief? Can you provide any proof supporting it?
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post #12 of 34
5/29/08 at 3:59pm
Thread Starter 
just my unfounded belief. from my experience, asian friends and colleagues who work out had a hard time buidling their back. that is all.. relax guys
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post #13 of 34
5/29/08 at 4:15pm
I can't speak on your friends' specific workouts, but most people don't have developed backs because they bench 3 times a week and figure two sets of lat pull downs per week should be enough to balance them out.
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post #14 of 34
5/29/08 at 4:18pm
Power cleans or high pulls. The O-lifts and their off-shoots really blast the back and traps. Combine the O-lifts (or even sub the deadlift) with pull-ups and you will develop your back/traps just fine. Heavy T-bar rows work pretty well, but your arms exhaust before your back breaks a sweat. Those muscles are big and strong and you'll get very little out of lighter weight exercises. For example, if you want big legs, squat (or leg press); leg extensions won't add any beef. Heavier weights pushed/pulled = more muscle mass.

Don't even bother with lat pulldowns. Those are for people too weak to do pull-ups. Your gym probably has a Graviton or some similar machine that will enable you to work up to doing pull-ups. Before you know it, you'll be cranking out pull-ups.
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post #15 of 34
5/29/08 at 4:19pm
Thread Starter 
Quote:
Originally Posted by Grayland View Post
Power cleans or high pulls. The O-lifts and their off-shoots really blast the back and traps. Combine the O-lifts (or even sub the deadlift) with pull-ups and you will develop your back/traps just fine. Heavy T-bar rows work pretty well, but your arms exhaust before your back breaks a sweat. Those muscles are big and strong and you'll get very little out of lighter weight exercises. For example, if you want big legs, squat (or leg press); leg extensions won't add any beef. Heavier weights pushed/pulled = more muscle mass.

Don't even bother with lat pulldowns. Those are for people too weak to do pull-ups. Your gym probably has a Graviton or some similar machine that will enable you to work up to doing pull-ups. Before you know it, you'll be cranking out pull-ups.

thanks for the advice. btw, your paisley tie had been sent out yesterday finally sorry for delay
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