Really, any rowing movement is going to hit all of the muscles of the upper/mid-back. Picking the specific exercise is really going to be a matter of personal choice and individual bio-mechanics. Machine rows, face pulls, barbell rows, T-bar rows, various handles, various grips, are all part of the trial and error equation that are going to help you find the particular exercises that hit the specific muscles you want, in just the way you want to feel it.
And feeling it, is key. No matter which exercise you choose, making sure that you're pulling the shoulder blades back, at the end of the concentric contraction, is vital. In fact, you should chose a weight that allows you to hold this contracted position for a count or two before slowly lowering the weight. This allows you to develop that all important "mind/muscle" connection in your upper back.
Further, I'd recommend starting with a weight that allows at least 12-15 repetitions while maintaining impeccable form. Two to four sets is plenty to start with.
Once you have spent some time really learning how to use and activate these muscles, the weight can go up, the reps can drop, and (dare I say it) your form can loosen up a bit.
Most have a hard time learning to activate their upper back muscles, primarily because they can't see, them. Consequently, they rely on the relatively weak biceps and body momentum to lift increasingly heavy weights, with no results.
Start small. Work patiently and consistently. Work hard. You'll get the results you want.
And feeling it, is key. No matter which exercise you choose, making sure that you're pulling the shoulder blades back, at the end of the concentric contraction, is vital. In fact, you should chose a weight that allows you to hold this contracted position for a count or two before slowly lowering the weight. This allows you to develop that all important "mind/muscle" connection in your upper back.
Further, I'd recommend starting with a weight that allows at least 12-15 repetitions while maintaining impeccable form. Two to four sets is plenty to start with.
Once you have spent some time really learning how to use and activate these muscles, the weight can go up, the reps can drop, and (dare I say it) your form can loosen up a bit.
Most have a hard time learning to activate their upper back muscles, primarily because they can't see, them. Consequently, they rely on the relatively weak biceps and body momentum to lift increasingly heavy weights, with no results.
Start small. Work patiently and consistently. Work hard. You'll get the results you want.
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