When it comes to training the mid back it can be challenging due to it’s location. It’s very easy to begin to train back, and end up training the latissimus dorsi. The mid back (rhomboids) require certain exercises that specifically target it. There are 2 of them, and I demonstrate one of them in today’s video.
Rhomboids are responsible for both protraction and retraction of the scapula, or shoulder blade. If you can not protract nor retract the shoulder girdle (which can happen i.e. frozen shoulder) then it may make doing things throughout life much more difficult.
Going to the gym is enough to accommodate your needs and wants; however, I would encourage you to consciously start to use the landmine machine/exercise or a chest supported row to really target those rhomboids. It will help your posture standing, sitting, and walking.
I demonstrate landmine 2 arm rows with a handle, but you can also do it 1 handed as seen below.
As far as reps/sets go you’ll want to incorporate a day of volume, and a day of heavy weights. I prefer to focus on eccentrics when working the rhomboids and using a mod weight. Typically working in the 15 rep of moderate weight range.
Example: chest supported rows
set 1: 50 lbs x 10 with 3 sec pause
set 2: 100 lbs x 10 with 2 sec pause
set 3-5: 125 lbs x 6-8 or at a RPE of 9 with no pause, just pump work
set 6: 50 lbs x AMRAP controlled (AMRAP = as many reps as possible)
Start with those, and repeat over 6 weeks with varying the weight as you go. You don’t always want to do the same weight. I prefer to have a high volume day then a high weight day, but you can certainly see results from training it 1x week.
Have questions about your program? Or questions that are personal to you? Schedule a consult here, and I’ll answer your questions.
Thanks for all the support.
Be well
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