What is the best, overall back exercise.

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  1. What is the best, overall back exercise.


    If you had to choose only one back exercise to use per workout, what would that exercise be and why? Also how many sets of the exercise would do, rep range, etc?

    I will state that IMO the pullup/chin would probably be the most effective (thickness/width), although I am rarely sore from the exercise no matter how many sets I complete.

    Opinions are needed and welcome.
    Thanks in advance.

    Stu


  2. uhh... deadlifts!
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  3. Quote Originally Posted by hypo
    uhh... deadlifts!
    I couldn't live without my Bent Over Rows. I love 'em.

  4. wide-grip pullups for me
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  5. rows, the dangerous kind that alomst pull your spine out of your back!
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  6. Quote Originally Posted by DR.D
    rows, the dangerous kind that alomst pull your spine out of your back!
    Now I'm drooling. I love my ****ing rows.

  7. If you wanna grow... Ya gotta row.

    Adams

  8. Quote Originally Posted by hypo
    uhh... deadlifts!
    Agreed... in fact best exercise ever!!

  9. How do you eliminate the severe lumbar stress (or at least minimize) when doing bent-rows. I think that's why most guys use Hammer equipment because it is easier to concentrate on the back and not the spine cracking aspect...haha.

    plus, how do deadlifts fit into an overall back routine?

  10. deadlift or don't lift baby!

    i do deads first when i have the most energy 3 sets 4-6 reps to failure each set
    then move on to 2 of the following: wide grip weighted pulls, rows, reverse grip pulldowns, and t-bar rows

  11. deads...they're what get ya big but if u cant do deads for some reason then rows

  12. DEADLIFT

  13. deadlifts supersetted with pull-ups

  14. I don't think you can just pick one exercise for back growth like you could other muscles. Deads and pullups but not one or the other.

  15. One arm dumbell row seems to limit the stress on the lower back which is what I have been experiencing...

  16. Quote Originally Posted by NPursuit
    I don't think you can just pick one exercise for back growth like you could other muscles. Deads and pullups but not one or the other.

  17. How come I'm not sore the next day after deadlifts? Does that mean i'm doing them incorrectly? My lower back is often more sore...
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  18. Quote Originally Posted by Deoudes59
    How come I'm not sore the next day after deadlifts? Does that mean i'm doing them incorrectly? My lower back is often more sore...
    Could be, I sometimes use a snatch grip (real wide out be the collars, both hands facing you). It really puts extra strain on the traps and upper back. You could also try doing rackpulls in the smith maching and set the stops so you don't go all the way down.

    deadlift variations
    http://www.bodybuildinguniverse.com/routine14.htm

    some pics
    http://www.powerlifting.com/forum/me...fID=3&tID=1406

  19. deadlifts are fun but barbell rows are my fav

  20. Quote Originally Posted by Iron Warrior
    I like Pull-ups combined with either Roman deadlifts or Good Mornings on a periodized basis.
    Of course, I use this combination as part of a twice weekly total body workout program (at 48 y/o, I've found the routine has some advantages with regard to recovery). However, if your routine consists of body part splits, you would do the Pull-ups on a different day.

  21. Quote Originally Posted by stuart harlin
    How do you eliminate the severe lumbar stress (or at least minimize) when doing bent-rows. I think that's why most guys use Hammer equipment because it is easier to concentrate on the back and not the spine cracking aspect...haha.
    I used to rest my chest on a 2x12 plank with one end on the floor and the other end laid against a bar in my rack at about a 45 degree angle. That takes the lower back out of it.

    [/QUOTE]plus, how do deadlifts fit into an overall back routine?[/QUOTE]
    For me it's deads followed by pullups and that's it. My old routine used to to be pulldowns, then either incline rows, cable rows, or t-bar rows, then shrugs, and then I'd wrap it up with hyperextensions. One day, I decided to try deadlifts and pullups and I never went back. Deads and pullups did more for me than all of the others combined.

  22. I am of an old school of thought, be it I'm not that old, but deadlifts to back are like squats to legs. I do deads first, then move on to rows or pull-ups, and I can always do more weight on all my lifts after pulling all that poundage off of the floor.


  23. on a personal level, i prefer deads (full and partial) over variation of rows.
    Sage

  24. Quote Originally Posted by sage
    on a personal level, i prefer deads (full and partial) over variation of rows.
    Sage
    For some reason I've never responded as well to deads as I do to rows. Because of a knee problem I use the sumo form for deads. I also do wide stance squats when I squat, which isn't often anymore but I'm working them back into my workout. Do you think the sumo version of deads takes stress off of the back? Someone else here said using a snatch grip focusses more stress on the upper back, perhaps the much narrower grip of sumos takes that stress off the back and puts more of it on the legs. I've also found my sumo deads to be pretty much as effective as squats were for me as far as my legs go. Any thoughts?

  25. i have not done deads in a while. i just joined a new gym and they have no cable rows. since i have stopped cable rows my progress has stopped dead. i am stuck with some ****ty ass machine. i think i am going to try adding deads and seeing what happens.

  26. I don't think there is any one best exercise but I have to say my favorite is Bent Over Rows.

  27. wide grip pull-ups hands down are the meat and potatoes of any back routine

  28. Quote Originally Posted by CDB
    For some reason I've never responded as well to deads as I do to rows. Because of a knee problem I use the sumo form for deads. I also do wide stance squats when I squat, which isn't often anymore but I'm working them back into my workout. Do you think the sumo version of deads takes stress off of the back? Someone else here said using a snatch grip focusses more stress on the upper back, perhaps the much narrower grip of sumos takes that stress off the back and puts more of it on the legs. I've also found my sumo deads to be pretty much as effective as squats were for me as far as my legs go. Any thoughts?
    I used to powerlift and I always used the sumo style because it put less pressure on the lower back. I like doing conventional though when building muscle because it seems to involve the back more where the sumo puts more stress on the legs, jmo.


  29. Quote Originally Posted by CDB
    For some reason I've never responded as well to deads as I do to rows. Because of a knee problem I use the sumo form for deads. I also do wide stance squats when I squat, which isn't often anymore but I'm working them back into my workout. Do you think the sumo version of deads takes stress off of the back? Someone else here said using a snatch grip focusses more stress on the upper back, perhaps the much narrower grip of sumos takes that stress off the back and puts more of it on the legs. I've also found my sumo deads to be pretty much as effective as squats were for me as far as my legs go. Any thoughts?
    I would imagine that the snatch grip would intensify the lower back also since it lowers the shoulders more and increases the angle of the lower back. With sumos the pelvis is lower and the shoulders are higher - the back is almost erect at the starting position, which shifts some of the work off of the back and onto the legs. For me, sumos feel more like a squat / shrug.

  30. Cool, thanks guys. Weird but my knee problem forced me to pick the dead form that also was best suited for the legs it seems. Nice deal.
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