Middle and Lower Back?

[deeepsouth_nz]

Hi people,

Any ideas (exercises and set/rep ranges) for building size and definition?

Typically Im very strong in these areas through doing deadlifts and back extensions with plates but my upper back seems more impressive when I cut up for a comp than my middle or lower back.

Cheers

[Cammo]

For lower back

Pull throughs..

Reverse Hypers...

For mid back

BB Rows - bent over at 90º

Lat pulldown but leaning back on a 30-45º angle.

I would go for rep ranges of between 6 and 8 and go heavy.

Some guys carry more fat around their lower back than they do around their upper back & shoulders - this may be why your upper back is looking more impressive.

[deeepsouth_nz]

Cheers for those - have begun the rev hypers of late also :nod: