Exercises to Target Upper VS Mid Back: The Best of Mike Chang’s Six Pack Shortcuts Videos (Part 26)

If you want a great looking back, then it needs to be strong. And one of the best ways to get a strong back is to train it in a variety of ways. Let’s look at one of Mike Chang’s solutions for training your back in a variety of ways.

Video Title: How to Workout to Target LOWER BACK vs UPPER BACK

Video Description (summary): “When you want to work upper back you squeeze in and end your pulling motion at the top of your chest. But if you want to work lower back you pull towards your stomach. It doesn’t matter what exercise it is… pull ups, lat pull downs, etc… you can adjust it to work different parts of your back… Advanced Strategy: The way you work different parts of your upper back all depends on the angles that you’re pulling. This principle is universal, it doesn’t matter what you’re doing…”

If you believe everything Mike says in this video, then I’m sorry to have to break the news to you. But you are gullible. It’s okay, though. Most people are ignorant about such things. But hopefully anyone with half a brain knows that your back is meant for more than just pulling things. Because if you believe that your back is only meant for pulling, then you are sadly mistaken. I’m not sure if Mike is mistaken, or if he misspoke, or something else. But a lot of what he said in this video is flat-out wrong. So, don’t believe everything you hear from anyone (even me). Do your due diligence. Think critically. You know the drill.

Now, Mike does demonstrate the point that changing how you move (e.g. changing the direction or angle of a pulling exercise, for instance) will change how your musculature is used, and thus, stimulated. And it’s true that pulling towards your chest/shoulders/neck area is generally going to target your upper back musculature a little more than your mid-back musculature. And if you pull towards your ribs/stomach/waist area, it’s going to target your mid-back musculature a little more than your upper back. But to think that the back is only meant for pulling is very narrow-minded, indeed.

That said, it’s certainly beneficial to use a variety of pulling exercises. You don’t want to specialize in just one or two. And you want to make sure that you train your whole back – not just focusing on one or two areas. We get the best results when we train systemically. That is, when you train the whole body – not just certain areas of certain muscle groups. So, Mike isn’t totally wrong in his recommendations. It’s just important to understand the big picture. Carry on.

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