Back and biceps

A

Adumb

0
Ok, basically my upper back is pretty toned up and the lower isn't bad, could be better. Basically, just below my shoulder blades there's spots where it could be a lot tighter, what can I do about this? I didn't work my lats very much in the past, but now I've been doing a lot of pullups and such but it seems to just work my upper back, do you think they will eventually tone that up or is there a separate exercise for that?

My biceps are decent however, I have an interesting problem. They're bulked and toned up pretty well, but they're kind of skinny. It's kind of hard to explain but there's like a thin part in the middle when I flex, how can I fix this? Thanks for your replies!
 
I do 3 sets of rowing, and 2-3 sets of pullups. 10 reps in all of the sets. I really don't even do lat pulldowns with the bar because pullups gives me essentially the same workout.
 
What kind of rowing? The only way to gain size in with food (replying to your biceps being small).

Incorporate some deadlifts, be careful if you don't know how to do them. If done correctly your back will do amazing things.

I don't know what kind of rows you mean exactly...but deadlifts, pullups, and bent over rows should do the trick, maybe some cable seated rows as well.
 
I do cable seated rows, and upright rows.

More about my biceps. They're fine in their size, they're actually a pretty decent size. However, they're like skinny I guess, haha. Like if you just imagine if you just held up your arms and flexed in the mirror, and you look at your biceps and then in the middle there's that little dip. The dip I guess is good because it shows that it has some tone, however, I feel like mine dips in quite a bit. For example, I compare it to my brother's arms who doesn't work out. My biceps are quite a bit bigger than his, but his are like fatter I guess. The exercise that intuitively makes sense to fix this problem would be dips. Those would of course work the triceps and the shoulders, but I think it would attack this problem too.
 
For the back

For any serious weight trainer, developing a broad and powerful back is an important goal. In doing so, you will increase strength and stability of the upper torso, specifically the Pectoral Girdle.
 
Adumb said:
What would you suggest besides seated cable rows, upright rows, and lat pulldowns? Anything else?
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Upright rows are not really a back exercise, those would better with shoulders.

Barbell bent over rows. Dumbell bent over rows. Pullups, Chinups...

...Deadlifts!
 
Adumb said:
Ok, basically my upper back is pretty toned up and the lower isn't bad, could be better. Basically, just below my shoulder blades there's spots where it could be a lot tighter, what can I do about this? I didn't work my lats very much in the past, but now I've been doing a lot of pullups and such but it seems to just work my upper back, do you think they will eventually tone that up or is there a separate exercise for that?

My biceps are decent however, I have an interesting problem. They're bulked and toned up pretty well, but they're kind of skinny. It's kind of hard to explain but there's like a thin part in the middle when I flex, how can I fix this? Thanks for your replies!
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you said your lower back isnt toned? then my friend you need to look at your diet.


Bulked & toned? what exactly is your definition of toned? and what is your definition of bulked? you go onto say that your biceps are skinny.
 
My diet's fine, and I didn't say lower back, I was talking about the middle. My lower back isn't bad because I work my abs a lot which you have to inevitably work your back as you're doing that too, but I never really work the lower back, if there is a way to. Bulk refers to size, where as tone refers to definition. I think you aren't correctly understanding what I mean when I say my biceps are skinny. I guess it's not necessarily the biceps, it's just the middle of the arm, between the biceps and the triceps. In reference to how much the biceps and triceps swell, it is skinny on both sides between the two. By the way, by bulked and toned, I meant they're not small and they're defined. Not too big, not too small, just normal biceps. But I guess it's not a bicep or really a tricep problem now that a think about it. But something else maybe?
 
Adumb said:
My diet's fine, and I didn't say lower back, I was talking about the middle. My lower back isn't bad because I work my abs a lot which you have to inevitably work your back as you're doing that too, but I never really work the lower back, if there is a way to. Bulk refers to size, where as tone refers to definition. I think you aren't correctly understanding what I mean when I say my biceps are skinny. I guess it's not necessarily the biceps, it's just the middle of the arm, between the biceps and the triceps. In reference to how much the biceps and triceps swell, it is skinny on both sides between the two. By the way, by bulked and toned, I meant they're not small and they're defined. Not too big, not too small, just normal biceps. But I guess it's not a bicep or really a tricep problem now that a think about it. But something else maybe?
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Did you not read my post?

Working your entire body and eating well, and eating enough, you should see results.

Deadlifts work the lower back, that is the primary exercise for lower back, in addition to good mornings, I wouldn't waste your time on hyperextensions...
 
AJP said:
Did you not read my post?

Working your entire body and eating well, and eating enough, you should see results.

Deadlifts work the lower back, that is the primary exercise for lower back, in addition to good mornings, I wouldn't waste your time on hyperextensions...
Click to expand...


I did read your post and I don't know what would make you think otherwise. I was actually responding to Yung Wun's post. You also never did specify which exercises would do what, but it's cool though, I just started doing all of those and I know what they work. And now I feel a deep burn in my lower back, hehe. Thanks for the advice!
 
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