Which exercises target the upper back between shoulder blades?

[videofit]

Those are small muscles below the neck at the top of the back in the center down toward shoulder blades. When I stand up straight I create a vertical wrinkle. I was trying on a sun dress while sorting out clothes to give to Goodwill. The skin in that area will be exposed in tank tops and strappy dresses and looks a little slack so I want to fill it out by building those muscles.

I'm guessing rear delt flies and upright rows. Anything else?

[toaster]

videofit, I don't have an answer for you, but your question interested me because that's where I tend to get back pain! Sometimes I get a knot right at the top inside of my right shoulder blade (I assume from computer mouse use), and sometimes I get an aching between my shoulder blades, more in the middle.

I'm not sure if this area is the rhomboids? It's hard to do research about pain in this area because everything about back pain seems to be about the low back.

[lreidgreen]

Batwings, Face pulls.

[monterey vidiot]

Originally Posted by lreidgreen

Batwings, Face pulls.

Sorry, not familiar with those terms. What are they?

[Pat58]

I was curious myself:

face pull

I couldn't find anything about a particular exercise called bat wings (only lamentations about them) but I suspect it is the bent forward row where the elbows remain bent and you draw the scapula together.

[toaster]

Pat, I looked up too, and I think you're right (actually a "batwing row"):
https://www.syattfitness.com/coaches...e-batwing-row/

I wonder if the "face pulls" could be done either with a door-anchored band or just holding a resistance band and mimicking that motion?

[Sue B]

If you're talking about the trapezius ("traps") farmer's walks always build that area up for me.

[meg39]

Yoga - when I haven't done yoga in awhile and return to it, those muscles in my upper back between my shoulder blades are ALWAYS sore! It just always reminds me how important those little muscles are.

[lreidgreen]

Originally Posted by toaster

Pat, I looked up too, and I think you're right (actually a "batwing row"):
https://www.syattfitness.com/coaches...e-batwing-row/

I wonder if the "face pulls" could be done either with a door-anchored band or just holding a resistance band and mimicking that motion?

I usually do body weight face pulls on the TRX in my home gym. In the gym I use the cable machine. You could also do it with a door anchored band.

I also sometimes do "band pull aparts" which is holding a band in each hand at chest level and pulling the band outward while squeezing the shoulder blades together.

[lreidgreen]

Originally Posted by Pat58

I was curious myself:

face pull

I couldn't find anything about a particular exercise called bat wings (only lamentations about them) but I suspect it is the bent forward row where the elbows remain bent and you draw the scapula together.

LOL about the lamentations. I think I am a few years away from that point but I know its coming...
The facepull video you posted is slightly different than I do it. I set the cable above my head and pull down toward my face while squeezing my shoulder blades together. But either way works those muscles.