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If you can't feel an exercise working the intended area or feel pain doing it, why are you still using it? For building muscle, particularly in an area where you lack awareness, internal cues that help you focus on sensation will be important.
Swap your big 45-pound plates for some with a smaller diameter. Go a little lighter, and focus on keeping your forearms as close to your inner thighs as possible when you row. You'll have more range of motion, a more intense contraction through your upper back, and your lower back will remain int...
Certain exercises can enhance your awareness of the muscles working in a particular area. For your middle and upper back – the traps and rhomboids – isometrics in the peak contracted (maximally shortened) position tend to work best.
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This article contains a basic list of beginner exercises to encourage a good strength-training foundation.
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