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. Plate row iso-holds are one option. Start your back workout with a few sets of 20-30 second holds.

1 💪 Find The Muscles To Feel Them Working

The iso-dynamic method is an intensity technique used to pre-fatigue a muscle group and increase time under tension.You'll always fatigue first in the shortened range of motion, so by starting each set holding for 10-20 seconds, you'll feel your dynamic reps a whole lot more when you start doing them. Give iso-dynamic chest-supported rows a try to help build your upper back while minimizing fatigue through your low back and hips.

2 💪 Pre-Fatigue the Mid-Back Muscles

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. Think: <ul><li>Drive your elbows behind you. </li><li>Pinch your shoulder blades together and focus here. </li> </ul>In an ideal world, a coach would place a hand between your shoulder blades to feel the mid-back.

3 💪 Use Different Grips and Angles

If your focus and intention are in the right place, but you're still not feeling it, the problem could be your exercise selection. Different exercises are suited to different individuals, and some will allow you to feel your back working harder than others.If you don't feel it, try playing around with your grip. Try another angle. Try slowing it down and focusing on the squeeze.Inverted rows are often done using an overhand grip, a lack of controlled tempo, and no regard for creating whole-body tension. Try switching to an underhand grip.

If you have a good reason for using a <a href="https://www.t-nation.com/training/partial-range-reps-not-always-cheating/">partial range of motion </a>, then go for it. But most of the time, you'll want to be using a full range – your maximum available and active range of motion.If you're doing T-bar rows and the 45-pound plates are hitting your chest early, your upper back won't get as much out of it. Try bent-over row variations where the load is kept close to your hips to target the upper back. Modified T-bar rows are nothing like the jerky versions you're used to using or seeing.

4 💪 Keep Your Reps Honest

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 intact afterward. If you're experiencing fatigue through the lower back and hips, go with <a href="https://www.t-nation.com/training/tip-do-chest-supported-rows/">chest-supported row </a>variations.

<ol><li>Make it a goal to hit at least 18 reps on the standard inverted row (12 reps for women). If you can't, your relative strength needs work.</li><li>Pull with more volume than you push.</li><li>The more you train your chest like a powerlifter, the more you should train your back like a bodybuilder.</li><li>Aim to do a dead-hang chin-up with 75% of your bench press weight (that weight should include your body weight).</li><li>For healthy shoulders, train more horizontal pulling patterns than vertical ones. You have four options in the videos above.</li></ol>

💪 10 Little Tips That'll Make a Big Difference

<ol><li>To overcome a back plateau, try switching angles and arm paths to those you neglect the most.</li><li>Weighted pull-ups are the upper body squat. A neutral grip or rings will give you the greatest return for the lowest investment.</li><li>Upper traps might look badass, but don't forget about your <a href="https://www.t-nation.com/training/tip-target-the-lower-traps/">lower traps </a>.</li><li>If you have trouble feeling your lats working, try straight-arm pulldowns or pullovers BEFORE your "big" back lifts. Here's Christian Thibaudeau coaching it:</li><li>There are better options than band-assisted pull-ups for improving the "real" thing. Eccentric variations. </li></ol>

Want a big back? Or an even bigger, even stronger back? Follow these four rules, target the right muscles, and try these unique exercises.

The 4 Rules for a Big Back

<a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fermented-foods">Fermented foods </a>such as yogurt and kimchi took the top spot, likely because of their immune- and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/what-is-a-probiotic">gut-boosting benefits </a>. According to <a href="https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html">researchers at the Stanford School of Medicine </a>, a diet rich in fermented foods increases microbiome diversity and improves immune responses.

Fermented foods

These fruits are small but mighty! Blueberries are an excellent source of <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/foods-for-skin-protection">antioxidants </a>, which helps protect your cells against damage from free radicals, and may help reduce your risk for cancer, heart disease, and other conditions. Additionally, antioxidants are also important for hair growth, strong nails, and healthy skin.

Blueberries

Seeds, like chia seeds and hemp seeds, are <a href="https://www.realsimple.com/health/nutrition-diet/healthiest-seeds">nutritional powerhouses </a>. Chia seeds, in particular, are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. Per <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/">a 2016 study </a>, the specific antioxidants in chia seeds may have anti-cancer properties and have protective effects on the heart and liver. Chia seeds are also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health. Snack on some chia seeds and strengthen your bones thanks to <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/vanilla-cinnamon-chia-pudding">this vanilla-cinnamon chia pudding </a>.

Seeds

While there's certainly nothing wrong with standard fruits like apples and oranges, 2022 is the year of exotic fruits such as golden berries and açaí. The latter fruit, which is a popular ingredient in <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/acai-coconut-smoothie-bowl">healthy smoothie bowls </a>, is loaded with antioxidants, <a href="https://pubmed.ncbi.nlm.nih.gov/21569436/">may improve cholesterol levels </a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/24985004/">according to a 2014 study </a>, can protect your brain from damage as you get older.

Exotic fruit

The Japanese have been drinking green tea for thousands of years, and with good reason. The colorful beverage is known for its <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/best-anti-inflammatory-recipes#:~:text=The%20easiest%20way%20to%20reduce,inflammation%2Dfighting%20nutrients%20than%20most.">anti-inflammatory </a>and immune-boosting properties, and <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed">according to studies </a>, can increase fat burning and boost one's metabolic rate. The easiest way to add green tea to your diet is to simply <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/iced-green-tea-ginger-mint">drink a cup of it iced or hot </a>, but you can also make <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/green-tea-rice">green tea rice </a>if you're looking for a nutrient-dense side.

Green tea

Nuts and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/these-are-the-10-best-nut-and-seed-butters-for-a-protein-boost">nut butters </a>are a terrific way to add protein, fiber, and other key nutrients to your diet. Pistachios, for example, are packed with antioxidants, including those that have been <a href="https://pubmed.ncbi.nlm.nih.gov/26148925/">scientifically proven </a>to promote eye health, and may help <a href="https://pubmed.ncbi.nlm.nih.gov/27340302/">protect against cancer and heart disease </a>.

Nuts

The term ancient grains encompasses several grains that have stayed unchanged for thousands of years. Examples include <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/what-is-amaranth">amaranth </a>, teff, farro, and quinoa. Quinoa is probably one of the most popular ancient grains, and is known for being <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/high-fiber-recipes">loaded with fiber </a>and containing all nine essential amino acids. The grain is also a solid source of vitamins B6 and C.

Ancient grains

Dark, leafy greens, like collard greens and spinach, deserve a spot in your diet if they don't have one already. Spinach and other similar veggies are <a href="https://www.realsimple.com/health/nutrition-diet/healthy-eating/high-protein-vegetables-recipes">an excellent source of protein </a>and <a href="https://www.realsimple.com/health/nutrition-diet/flavonoids-benefits-foods">flavonoids </a>, which can prevent damage from free radicals, cancer, and harmful inflammation. Spinach is also loaded with vitamins A and C, and has been scientifically proven to <a href="https://www.sciencedirect.com/science/article/abs/pii/S0271531715001359">moderate blood pressure levels </a>and decrease one's risk of developing heart disease.

Leafy greens

Kale, another leafy green, earned its own spot on this list on account of its many nutritional benefits. Like spinach, kale is packed with protein and flavonoids. It also has plenty of vitamins A, K, and C, and is a solid source of satiating fiber.

Kale

The <a href="https://www.realsimple.com/food-recipes/cooking-tips-techniques/recipe-upgrades/avocado-toast-ideas-upgrades">popular toast topper </a>is one of the <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/avocado-nutrition">healthiest foods </a>you can eat. In addition to being an excellent source of <a href="https://www.realsimple.com/health/nutrition-diet/healthy-fats">heart-healthy fats </a>, avocados are loaded with antioxidants and other nutrients that help with cholesterol, bone density, skincare, <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fall-foods-for-eye-health">eye health </a>, and more.

Avocados

More than 1,100 registered dietitians have named the top 10 superfoods of 2022. The nutritious foods include ancient grains, kale, and more.

Top 10 Superfoods of 2022, According to More Than 1,100 Registered Dietitians 

We start out with the hardest question on the planet for most people to answer: "<a href="https://www.inc.com/bill-murphy-jr/people-who-embracethe-z-y-x-rule-have-very-highemotional-intelligence.html">Why? </a>"<ul><li>Why do you want that job? </li><li>Why are you so interested in that reward? </li><li>Why are you spending your time--your most valuable and limited resource, by the way--on the specific things that consume your day? </li></ul>We can answer "why" to most things superficially, but that's not enough. The trick that emotionally intelligent people learn is to ask again and again, deeper and deeper.<ul><li>I want the job because I want to make money. (OK, but why?) </li><li>Well, I need money because I have to maintain this lifestyle. (OK, but why?) )</li></ul>

1. Learn to ask why (over and over)

We start out with the hardest question on the planet for most people to answer: "<a href="https://www.inc.com/bill-murphy-jr/people-who-embracethe-z-y-x-rule-have-very-highemotional-intelligence.html">Why? </a>"<ul><li>Why do you want that job? </li><li>Why are you so interested in that reward? </li><li>Why are you spending your time--your most valuable and limited resource, by the way--on the specific things that consume your day? </li></ul>We can answer "why" to most things superficially, but that's not enough. The trick that emotionally intelligent people learn is to ask again and again, deeper and deeper.<ul><li>I want the job because I want to make money. (OK, but why?) </li><li>Well, I need money because I have to maintain this lifestyle. (OK, but why?) </li><li>I<warningtag>f I don't maintain this lifestyle, I'll feel like a failure. (OK, but why?) </warningtag></li></ul>

"Don't just stand there," some people say. "Do something!" But often, that's backward. (Don't just do something. Stand there.) Learn to <a href="https://www.inc.com/bill-murphy-jr/people-who-use-this-brilliantly-simple-trick-have-very-high-emotional-intelligence.html">wait a minute </a> (or an hour, or a day) before acting. I promise, there is power in restraint. There is potency in silence. He or she who pauses before responding to almost any external stimuli -- be it an email, or a message, or an insult, or a complaint, or even an opportunity -- often winds up with the upper hand.

2. Learn to pace yourself

For all the<a href="https://www.inc.com/bill-murphy-jr/people-who-embrace-this-controversial-word-have-very-high-emotional-intelligence.html">emotional baggage </a> attached to the simple, four-letter word, "quit," in our society, emotionally intelligent people understand that quite often, quitting is the answer. How can that be? We grow up hearing that quitters never win, and that quitting small things makes it easier to quit bigger things later in life. Sometimes, yes. Sometimes, no. But quitting in a vacuum is a morally neutral act; it's the thing one quits, among other factors, that lends its relevance. But, it takes emotional intelligence and bravery to learn to admit the possibility.

3. Learn to quit, when it's time to quit

No matter what you choose, you might actually do the same thing afterward: sit still, look receptive, try to listen. But the latter language choices inspire openness and the welcoming of an ongoing relationship. We all have habits we're not even aware of: especially language habits.  Emotionally intelligent people recognize this, and therefore they work hard to develop language habits with intention -- literally, specific words and phrases -- because they understand that these choices are likely to inspire emotions.

4. Learn to rehearse what you'll say

We say honesty is the best policy; I think that's right. But, it's not just about just honesty toward other people; it's about being honest with yourself. Here's an example. As a boss, you might smartly make a habit of asking your employees if they have everything they need to be successful. Maybe they tell you they do, and that's comforting to hear. But, an emotionally intelligent boss might put himself or herself in the employee's shoes, and think of some of the emotional reactions that might go into their response.

5. Learn to look for hard truths

This is the corollary to the second habit, above. Don't just look for your "why." Ask yourself what motivates other people to do the things they do, too. Often enough, you can come up with a working theory. You might ask more questions to clarify. But often (this is the emotionally intelligent part) you won't share your conclusions. Why not? Because you're trying to do at least two things at the same time:  <ul><li>Identify other people's emotional motivations; and </li><li>Avoid triggering additional emotional reactions, which might be counterproductive to the result you seek. </li> </ul>

6: Learn to dissect other people's motivations

People often go into conversations without a clear goal in mind, or a clear structure. If they do think about structure, they sometimes do so only in basic terms, by articulating length and goals:<ul><li>By the end of this 20-minute meeting, I hope we can agree on X, Y, and Z. </li><li>Let's take a minute to talk about where we want to go to dinner tonight. </li><li>Can we clear the air briefly? I hope I didn't offend you with my comment the other day. </li></ul>Honestly, these are good starts. But, truly emotionally intelligent people recognize that there are other structural dimensions to conversations.

7. Learn to think about conversational geometry

We could write an entire book simply on learning this particular habit. I may just do so. But for now, let's focus on just one easy example: <a href="https://www.inc.com/bill-murphy-jr/how-rule-of-3-makes-people-listen-better-remember-more-understand-what-you-have-to-say.html">the rule of three </a>.In short, we're hard-wired to respond better, and remember things more easily, if they're grouped in threes. So, wherever possible, emotionally intelligent people try to make their three points at a time.This is why the late Steve Jobs organized almost every product unveiling (<a href="https://www.inc.com/bill-murphy-jr/how-emotionally-intelligent-minds-like-steve-jobs-use-rule-of-3-to-become-exceptionally-persuasive.html">the original Macintosh, the iPod, the iPhone, etc. </a>) with a 3-point structure.

Every conversation is made up of many smaller conversations, and people with high emotional intelligence understand that there's a sense of momentum that can ebb or flow as you proceed.That's why it can be so useful to structure conversations so that you pile up agreements and understandings along the way--leading to even bigger and better understandings.One way to learn to do that sometimes is to be strategically vulnerable.I've written before about one of the most controversial manifestations of this (but one I believe is accurate): the use of vocal uptick, or high rising terminal.

8. Learn to be strategically vulnerable

I'm sure you can envision this: Their voice trends upward during the course of a sentence? So that even though they're making a statement, it sounds like a question? And it's been stereotypically associated with younger people, and perhaps with women? While I think this habit requires care and calibration, it comes from a place of high emotional intelligence. There's an astute recognition that someone has less power in a conversation. So, he or she has to guide others through their points, chalking off small points of agreements and understandings along the way.

I'm sure you can envision this: Their voice trends upward during the course of a sentence? So that even though they're making a statement, it sounds like a question? And it's been stereotypically associated with younger people, and perhaps with women? While I think this habit requires care and calibration, it comes from a place of high emotional intelligence. There's an astute recognition that someone has less power in a conversation (a junior employee, for example). So, he or she has to guide others through their points, chalking off small points of agreements and understandings along the way.<warningtag>In a difficult conversation, for example, perhaps you can learn to structure what you're saying so that the emotional undercurrent becomes, "</warningtag><warningtag>we all face this common problem sometimes, let's solve it </warningtag><warningtag>," as opposed to, "</warningtag><warningtag>you did something wrong and you need to fix it </warningtag><warningtag>."</warningtag><ul><li><warningtag>"I wonder if you might have forgotten about our meeting Monday? I've done this a few times myself; I know it's tough to start the week that way."</warningtag></li><li><warningtag>"You promised you'd be there Monday, and you skipped it. What gives?"</warningtag></li></ul>

We started with the hardest lesson to learn (asking "why" over and over), so let's end on the easiest: Emotionally intelligent people will go out of their way to find something they can express gratitude for, toward the end of every conversation.Even better: Learn to express thanks for something you know the other side will agree with, rather than something that might trigger an undesired emotional reaction. <ul><li>easy examples: "Thank you for meeting with me today," "Thank you for taking the time to talk."</li><li>Tougher one: "Thanks for understanding," "Thank you for coming around to my way of thinking."</li></ul>

9. Learn to end with gratitude

The point here is to leave people feeling good about your gratitude; rather than bothered by disagreement. "People will forget what you said," someone once said (I think it was Maya Angelou, but there's some controversy. "People will forget what you did. But, people will never forget how you made them feel." In that spirit, allow me to end on gratitude.

In a difficult conversation, for example, perhaps you can learn to structure what you're saying so that the emotional undercurrent becomes, "we all face this common problem sometimes, let's solve it ," as opposed to, "you did something wrong and you need to fix it .""I wonder if you might have forgotten about our meeting Monday? I've done this a few times myself; I know it's tough to start the week that way.""You promised you'd be there Monday, and you skipped it. What gives?"

Continuation Of Habit 8

After spending more than a year at my current job, emotional intelligence is clearly a skill that I need to nourish. Therefore, this is my first result in searching about it

Bite-sized knowledge
to upgrade
your career

Abdelrahman Fouad
@jinnotjn

The 4 Rules for a Big Back

Top 10 Superfoods of 2022, According to More Than 1,100 Registered Dietitians

9 Simple Habits That Will Improve Your Emotional Intelligence

Bite-sized knowledgeto upgradeyour career

Abdelrahman Fouad@jinnotjn

The 4 Rules for a Big Back

Top 10 Superfoods of 2022, According to More Than 1,100 Registered Dietitians

9 Simple Habits That Will Improve Your Emotional Intelligence

Bite-sized knowledge
to upgrade
your career

Abdelrahman Fouad
@jinnotjn