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  1. #1
    Registered User Kotsobali's Avatar
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    Lack of connection between upper Lat and Rear Shoulder.

    With me the lat starts developed from its lower part till the middle part and just before it reaches the connection with the rear shoulder, it's empty.
    This empty space (a clear separation) between the upper lat the and the rear shoulder makes it look incomplete. I look like as if my lat begins down below and stops in the middle.
    How can I develop this part and make it look symmetric ? How can I connect the upper lat with my rear shoulder ?
    Ι see some guys at the gym doing all this light workout and they have this part complete. Makes me feel it's genetic.
    I saw it incomplete with many competitive athletes/bodybuilders too. Is it genetic ?
    My back grows outwards but lacks width because of it.
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  2. #2
    Registered User jaxqen's Avatar
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    You didn't mention:
    - what type of exercises you do for those specific muscles
    - how longer you have been training
    - if you have seen results with the other muscle groups

    Maybe a photo would help

    Also, maybe this can help
    https://igoodies.000webhostapp.com/?viagra=showt...=560324&page=1
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    It could be genetic and the way your put together.
    One i like for upper outer are wide lat pull downs where you have a scapula "dislocate"full stretch at the top,then a controlled retraction not a jerk downward.
    Usually you don't need to come past the forehead in front but you can if your able.
    Stretch the lats between sets of back work.
    Grab an upright with post with one hand bend back head down and forward and stretch the lat moving the body slightly in many directions.Switch and do the other side.
    Make sure you feel the stretch right up to the arm pit.
    The DB pullover across a bench might also help if your shoulders are healthy enough for for a good stretch behind the head holding a DB,
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    Originally Posted by Kotsobali View Post
    With me the lat starts developed from its lower part till the middle part and just before it reaches the connection with the rear shoulder, it's empty.
    This empty space (a clear separation) between the upper lat the and the rear shoulder makes it look incomplete. I look like as if my lat begins down below and stops in the middle.
    How can I develop this part and make it look symmetric ? How can I connect the upper lat with my rear shoulder ?
    Ι see some guys at the gym doing all this light workout and they have this part complete. Makes me feel it's genetic.
    I saw it incomplete with many competitive athletes/bodybuilders too. Is it genetic ?
    My back grows outwards but lacks width because of it.
    Sounds genetic. Just do extra work for lagging areas. Both heavy & light.
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  5. #5
    Registered User dmagnanimus's Avatar
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    Let’s face it, most of us have underdeveloped rear delts (or "posterior deltoid"). In this video, you'll learn about the importance of developing your rear delts, and three key rear delt exercises you're not doing that will help you get big rear delts. We have underdeveloped rear delts mainly because we either tend to neglect them or we just don’t train them as effectively as we could be within our rear delt workout. And sorry to break it to you - a few sets of a reverse dumbbell fly just won't cut it!

    The first exercise is going to be the barbell high row, which when performed correctly, will effectively hit the rear delts with some involvement of the biceps as well. Now to perform it, grab a barbell with a wide grip such that your arms are about 45 degrees out from your sides when standing. Next, set up how you would for a normal barbell row by slightly bending the knees and hinging at the hips until your back is almost parallel to the ground. Now at the starting position, think about pushing your fists down into the floor in order to protract your shoulder blades, as this will help prevent your traps from taking over the movement.

    The next exercise, the dumbbell incline row, is another heavy movement that will effectively hit the rear delts. This rear delt exercise successfully incorporates the many movement functions of the rear delts with additional external rotation to emphasize the rear delts even more. Now to perform it, first set up a bench to an incline of roughly 30 degrees. Next, grab a pair of dumbbells in each hand and then lift the dumbbells up with your elbows angled out to your sides rather than tucked in, as anatomical analyses indicate that this puts the rear delts in a stronger position and prevents the lats from taking over. Now as you pull, you’ll want to externally rotate your shoulder by turning your wrists outwards during each rep. Hold the top position briefly while fully contracting your rear delts before coming back down.

    The third exercise for the rear delts is going to be the lying face pull to now hit the rear delts with lighter weight and higher reps. Now although most of us know that the traditional standing or kneeling rope face pull is a great exercise for the rotator cuff and rear delts, I find that for a lot of people the traps, especially the upper traps, tend to take over the movement. However, by knowing that the upper traps are more active during upright exercises since they work as a postural muscle, we can modify the face pull by performing it laying on the ground instead. And to perform it, you simply perform a regular face pull but laying on your back instead.

    This last exercise of the rear delt workout, the rear delt cable pull, is another great way to hit the rear delts with lighter weight and higher reps and is especially effective if you struggle with your neck, traps, or mid-back taking over on other rear delt exercises. So to properly perform it, what you’ll want to do is set up a cable to just higher than shoulder height. Grab the ball of the cable with no handle, and then simply bring your slightly bent arm down and back behind your body at an angle at around 45 degrees away from your side. Keep your elbow locked throughout each rep and as you come down, externally rotate your shoulder by twisting your arm and hand outwards as you bring the cable down.

    I hope you were able to see that in order to grow your muscles in the fastest way possible, you need to not only carefully consider what exercises you perform but also how you perform them.
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