How do I put on mass in these areas? It's all bony and shit. I do rows but it only seems to hit my central and lower back, as well as my arms.
>>37051743
deadlifts, rows, rear delt flies
>I do rows but it only seems to hit my central and lower back
doesn't matter what they 'seem' to hit, they objectively work your upper back tremendously
>>37051761
This.
Also
Upright rows
Lateral raises
Shrugs
Rack Pulls
Up right rows with cables
Ignore the DYEL faggots above me. All you need to do is OHP.
there's no muscle in those areas.
Traps have multiple functions
Rows
OHP
Deadlifts
Cleans
>>37052078
>Traps
No, I mean like the back of my shoulders
>>37052198
bent-over lateral raises
>>37052198
Posterior deltoids?
exrx.net/Lists/ExList/ShouldWt.html#Posterior
Rear delt flies, pull aparts and face pulls are the way to go (in addition to rows)
exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise.html
exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html
exrx.net/WeightExercises/DeltoidPosterior/CBStandingReverseFly.html
exrx.net/WeightExercises/DeltoidPosterior/CBStandingRearDeltRowRope.html
>>37052198
I've already told you the only real answer, there's no muscle there - look at anatomical diagrams of the back muscles, it's exposed bone.
>>37051804
none of those
Fucking deadlift and do Rear Delt Flies.
Fucking upright rows
>you probably look like shit
>enjoy your impinged shoulders
Cable rope face pulls
Superset reverse delt flyes
>>37051743
Are you talking about the rhomboid the rear delts or the traps? That is a very dense muscle area.
Don't focus on them.. They will grow over the years with the exercises mentioned above.
>>37051743
Snatch grip dead lifts
>>37052338
That's actually good advice
>>37051743
Maybe you should work on that area as well
Alright, I know Reddit's URL, already on my way
>>37052281
Enjoy being a little fucking bitch.
>muh dedlifts
Enjoy wide hips like a faggot
>>37051804
>Upright rows
don't do these, you will go too heavy one day and snap your shit up
>>37051743
>>37051743
POWER CLEANS
>>37051743
> It's all bony and shit
youre fucking retarded man
>>37051743
There is no muscle there
>>37052590
Not the guy you replied to, but i can smell your dyelness from that post lol
