In the latter case, you really need the light weight and high reps in all other - take it from the rack "big guys" and get to work! Traction on the block with one hand not a bad thing, but it in your room must be those same blocks.
Previously they had met over the place, but gradually were driven by different machines, Introduction to Kyle Leon as if created for what you would in any case not sweat. On blocks better to work with a high number of repetitions.
If you feel that you need more mid-back load for a while put a rod in the tilt rod and jerk in the beginning of the week. In training, follow one or the other exercise, but not both. Train your lower back on Wednesday and the top of the trapezoid - Friday.
After the basic exercises do one or two subsidiary - more is not necessary, unless you are an experienced athlete with the experience. To ensure variability can change the workout every week.
Many athletes have noted growing strength and improve the shape of posterior deltoids in the transition to training trapezoids. Agree, good "side effect". So, even if you have a middle of the back is not weak, you do not have to go without exercise for the region. They do not just hurt, but they can help even more than you think.