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When someone asks you to show your muscles, 9 times out of 10 you flex your biceps— and that's just fine. But if you ask you to perform some exercises like "pull-ups," or "side bends," or "deadlifts," you're going to look silly or even downright pathetic, which is the absolute worst feeling in the world. Now, as long as your muscles are in good working condition (they should look as though they could hold up if you had to get up to help someone else out), but you're not really pushing yourself, keep doing those exercise. You will get sore. A lot. After a while, you will develop a kind of aches and pains with your muscles. Don't worry, it's not dangerous, and it's perfectly natural and normal. The muscles do this all the time even when the person is resting. But the key is to get used to feeling sore and avoid this if possible. There are many different exercises you can do for that upper-front-back-mid back/hips. Here are a few: Pistol Shrugs These are basically a push-up with a rifle grip — your hands are resting on pistol grips and your thighs are pushed apart. The idea is to force yourself into a full dead lift. Push your chest into the bench and then pull your shoulder blades down. Plank Planche Pulldowns These are the pulldown variation of the plank. This is the plank that was described to me by my father, who was so proud of how my dad was standing while his knees wobbled out. Romanian Deadlifts (RDLs) These are simply the traditional old-style stiff-legged deadlift. Rows Some exercises that are good for this area of the muscle are a few twists, such as the following: Seated Cable Row In this exercise, the bar should come in on the shoulder blades, and you'll pull your shoulder blades down as you pull the bar to your chest. Single-Arm Cable Rows This is a variation of the standing cable row where you bend the bar and you use your arms to straighten the bar (as if you were going to press the bar). Single-Arm Chin-ups If you need to build a bit more thickness in your muscles, you can use a chin-up bar or use a bench with handles. I use a body weight chin-up bar and use a hand-held bench to elevate me a few Related Article: