How to focus Bent over rows on middle back

[Muscle-Shape]

instead of lats?

[inflated]

Pull downs and chin ups will focus more on the middle back as well as the lats. The lats are the biggest muscle group so of course they are going to take most of the stress of any back exercises bent over rows are primarily a lat exercise there is no changing that.

[irish muscle]

http://www.bodybuilding.com/exercise...le/middle-back

[Muscle-Shape]

Originally Posted by inflated

Pull downs and chin ups will focus more on the middle back as well as the lats. The lats are the biggest muscle group so of course they are going to take most of the stress of any back exercises bent over rows are primarily a lat exercise there is no changing that.

It seems the above guys link says rows are for "middle back" i find standing more upright targets them maybe grip changes it as well?

[ashland]

I've found Pendlay rows target the middle of the back more than the upper part of the back.

[inm]

Concentrate on moving your shoulder blades back, as if trying to pinch them together. now do that with just 1 shoulder.. that's the feeling you're trying to recreate.
An exercise to help with that is this: lie face down on a high bench (or the support pad of a bent-over row machine). hold a dumbell in each hand. Now, keeping your arms straight, pull your shoulder blades back. hold for a count of 3. relax. repeat 8-10 reps. you'll feel your mid traps working hard.

[The Magus]

What inm said. Shoulder blades back, chest out.