What is the best, overall back exercise.

  1. Registered User
    stuart harlin's Avatar
    Join Date
    Oct 2004
    Location
    Daytona Beach
    Age
    42
    Posts
    20
    Rep Power
    130

    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. Board Supporter
    hypo's Avatar
    Stats
    6'2"  180 lbs.
    Join Date
    Dec 2003
    Posts
    524
    Rep Power
    421

    uhh... deadlifts!
  3. CDB
    CDB is offline
    Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,545
    Rep Power
    2674

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

  4. USA HOCKEY
    CEDeoudes59's Avatar
    Join Date
    Nov 2002
    Posts
    3,928
    Rep Power
    3200

    wide-grip pullups for me
    My Little Site about Hair Loss & Anabolics-
    hair loss from steroids dot com
  5. Registered User
    DR.D's Avatar
    Stats
    6'0"  228 lbs.
    Join Date
    Dec 2003
    Posts
    6,779
    Rep Power
    307851

    rows, the dangerous kind that alomst pull your spine out of your back!
  6. CDB
    CDB is offline
    Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,545
    Rep Power
    2674

    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. Running with the Big Boys
    Board Sponsor
    DAdams91982's Avatar
    Join Date
    Mar 2004
    Age
    31
    Posts
    7,397
    Rep Power
    700725

    If you wanna grow... Ya gotta row.

    Adams
  8. Registered User
    waitlifter82's Avatar
    Join Date
    May 2004
    Age
    32
    Posts
    81
    Rep Power
    165

    Quote Originally Posted by hypo
    uhh... deadlifts!
    Agreed... in fact best exercise ever!!
  9. Registered User
    stuart harlin's Avatar
    Join Date
    Oct 2004
    Location
    Daytona Beach
    Age
    42
    Posts
    20
    Rep Power
    130

    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. Gold Member
    glenihan's Avatar
    Join Date
    Aug 2004
    Age
    31
    Posts
    3,679
    Rep Power
    1961

    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. Registered User
    SwoleT's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Aug 2004
    Age
    27
    Posts
    175
    Rep Power
    209

    deads...they're what get ya big but if u cant do deads for some reason then rows
  12. LunaHotel's Avatar
    Join Date
    May 2003
    Location
    Montreal, Canada
    Age
    46
    Posts
    326
    Rep Power
    300

    DEADLIFT
  13. Board Supporter
    former_SlimJim's Avatar
    Join Date
    Sep 2004
    Age
    45
    Posts
    140
    Rep Power
    191

    deadlifts supersetted with pull-ups
  14. Registered User
    NPursuit's Avatar
    Join Date
    Mar 2003
    Age
    37
    Posts
    1,803
    Rep Power
    1041

    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. Board Supporter
    MaDmaN's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Oct 2003
    Location
    Rhode Island
    Age
    55
    Posts
    990
    Rep Power
    20132

    One arm dumbell row seems to limit the stress on the lower back which is what I have been experiencing...
  16. Registered User
    Iron Warrior's Avatar
    Stats
    6'0"  265 lbs.
    Join Date
    Feb 2003
    Posts
    5,329
    Rep Power
    13066

    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. USA HOCKEY
    CEDeoudes59's Avatar
    Join Date
    Nov 2002
    Posts
    3,928
    Rep Power
    3200

    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...
    My Little Site about Hair Loss & Anabolics-
    hair loss from steroids dot com
  18. Registered User
    Jeff's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Feb 2003
    Age
    44
    Posts
    640
    Rep Power
    461

    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. Registered User
    Beelzebub's Avatar
    Stats
    6'1"  240 lbs.
    Join Date
    Dec 2003
    Location
    Richmond, VA
    Age
    35
    Posts
    6,680
    Rep Power
    10785

    deadlifts are fun but barbell rows are my fav
  20. Registered User
    the Cardinal's Avatar
    Join Date
    Dec 2003
    Posts
    182
    Rep Power
    221

    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. Board Supporter
    former_SlimJim's Avatar
    Join Date
    Sep 2004
    Age
    45
    Posts
    140
    Rep Power
    191

    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. Registered User
    ryansm's Avatar
    Stats
    6'2"  305 lbs.
    Join Date
    Dec 2003
    Posts
    8,141
    Rep Power
    22024

    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. Registered User
    sage's Avatar
    Join Date
    Oct 2002
    Location
    seattle/new york
    Age
    33
    Posts
    1,617
    Rep Power
    959

    on a personal level, i prefer deads (full and partial) over variation of rows.
    Sage
  24. CDB
    CDB is offline
    Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,545
    Rep Power
    2674

    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. ***** Vampire
    goldylight's Avatar
    Join Date
    Apr 2003
    Location
    Mordor
    Posts
    840
    Rep Power
    559

    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. xXx
    xXx is offline
    Board Supporter
    xXx's Avatar
    Join Date
    Dec 2002
    Posts
    119
    Rep Power
    202

    I don't think there is any one best exercise but I have to say my favorite is Bent Over Rows.
  27. Registered User
    SureShot's Avatar
    Join Date
    Jul 2004
    Posts
    478
    Rep Power
    362

    wide grip pull-ups hands down are the meat and potatoes of any back routine
  28. Registered User
    ryansm's Avatar
    Stats
    6'2"  305 lbs.
    Join Date
    Dec 2003
    Posts
    8,141
    Rep Power
    22024

    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. Board Supporter
    former_SlimJim's Avatar
    Join Date
    Sep 2004
    Age
    45
    Posts
    140
    Rep Power
    191

    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. CDB
    CDB is offline
    Registered User
    CDB's Avatar
    Join Date
    Apr 2004
    Age
    38
    Posts
    4,545
    Rep Power
    2674

    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.
  31. Gold Member
    Neuromancer's Avatar
    Join Date
    Feb 2004
    Age
    35
    Posts
    954
    Rep Power
    612

    Definitely Deadlifts!

    sorry....a little late...
  32. Registered User
    Grant's Avatar
    Join Date
    Apr 2004
    Location
    USA
    Age
    30
    Posts
    1,016
    Rep Power
    712

    I love deadlifts.
  33. Gold Member
    Neuromancer's Avatar
    Join Date
    Feb 2004
    Age
    35
    Posts
    954
    Rep Power
    612

    Quote Originally Posted by Grant
    I love deadlifts.


    As do I...
  34. Registered User
    skoal's Avatar
    Join Date
    Oct 2004
    Age
    46
    Posts
    96
    Rep Power
    169

    Quote Originally Posted by ryansm
    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.
    Sumo style puts about 5-7% less stress on the back. When using sumo you shift more of the stress to the legs. That doesn't mean it's easier or harder, just different. If you've tweaked your back, sumo might be a good choice. But I'll agree, DEADLIFTS ARE THE BEST FOR THE BACK!!! If all you did was bench, squat and deadlift, you could get yourself a pretty nice body. Also, I think deadlifts give the back a density that you just don't get with any other back exercise.

    If you're erectors aren't sore for the next 2 or 3 days, you're probably not lifting heavy enough. Before rupturing a disk in my back, I loved deadlifting, but hated every set of them. It really is a love/hate thing. You get a lot from them but they are bigger bitch then that chick in the office across the hall from you. One problem I often see is people skimp when squating or pulling. If you can bench 225lbs for 6 reps why aren't you using 315 for reps in the others?
  35. LunaHotel's Avatar
    Join Date
    May 2003
    Location
    Montreal, Canada
    Age
    46
    Posts
    326
    Rep Power
    300

    Well said, Skoal.

    Can I ask how long ago the ruptured disk?

    I have one too and I still deadlift. Not very heavy, but slow and good. With proper stretching, I get no pain, even thouth my orthopedist said "You lift weights again with that back of yours, and you'll go straigth to a wheelchair and for good, too."
  36. Gold Member
    glenihan's Avatar
    Join Date
    Aug 2004
    Age
    31
    Posts
    3,679
    Rep Power
    1961

    just stretch the hell out of your back before during and after deadlifting and keep proper form and you should be able to avoid most injury from it i'm currently doing 3 sets at 415 for 4-6 reps and although i'm sore for 4 days i've not injured myself at all
    Last edited by glenihan; 10-22-2004 at 02:42 PM.
  37. Registered User
    skoal's Avatar
    Join Date
    Oct 2004
    Age
    46
    Posts
    96
    Rep Power
    169

    I ruptured the disk about 10 years ago. Deadlifting isn't as bad on it as squating, I use the sumo style. The rupture is between the L4 and L5. Rack pulls seem to be the best compromise for me right now. I can also do stiff leg deadlifts, but you can't use the same amount of weight for those as you can a regular deadlift or squat. I can do squats and work up to 315 for reps but it just isn't anywhere near enough weight to get a good workout. I'm kind of lucky that my legs aren't a tough body part for me, my thighs are 26" - 27" with good cuts and vasculartity on the inside and across the medialis. Now if I could just get those threads I call arms to grow.........

    And for anyone who is wondering if squating and deadlift are going to hurt your back here's the deal. My injury was the result of a complication from an earlier non-weight training injury. My doctor told me that had I not been training with weights I would likely have had back problems sooner. Sometimes it's just one of those things. I can't powerlift any more but I can still get bigger and stronger. You just have to find ways around problems.

    Leave the limitations for the small guys.
  38. Registered User
    sage's Avatar
    Join Date
    Oct 2002
    Location
    seattle/new york
    Age
    33
    Posts
    1,617
    Rep Power
    959

    Good info in the past few posts. Just to get on your back skoal, where'd you get the 5-7% less stress on your back when performing a sumo stance dead over the norm.
    Sage
  39. ItriedtoripoffBobosonowIamgonehaveaniceday
    Guest
    ItriedtoripoffBobosonowIamgonehaveaniceday's Avatar

    Deadlifts, BB Rows, MODERATE grip pullups, and everyone seems to have forgotten about OLD SCHOOL T-BAR ROWS!!!! I chose moderate grip as opposed to wide for pullups because if you go to wide you limit the range of motion. Even Yates agreed with this and look at his back. Remember, "Full range of motion for full development."
  40. Registered User
    skoal's Avatar
    Join Date
    Oct 2004
    Age
    46
    Posts
    96
    Rep Power
    169

    Sage
    Rummage through some old issues of Powerlifting USA. Numbers just kind of stick with me, well that, super hero powers and a great set of tatas.

    But give both ways a try and see if you feel a difference. It's always a good idea to never just take any person's word. Also, in 1999 there was a study comparing sumo and conventional style deadlifts. When using sumo style there was 25% less mechanical work performed then traditional deadlift. Probably do to the stress being shared more equally across the ankle, knee and hip. Traditional deadlift places more of the stress on the hip extensiors.

    And Sage, feel free to get on my back any time. I'd rather say something right but if I'm wrong, I'd rather be corrected then have that information hold someone back.
  •   

      
     

Similar Forum Threads

  1. what is the best liver protectant supp
    By ersatz in forum Supplements
    Replies: 26
    Last Post: 06-08-2005, 10:29 AM
  2. What is the best portable protein that's real food?
    By baham99 in forum Weight Loss
    Replies: 52
    Last Post: 12-02-2004, 03:38 PM
  3. What is the best NO ( Nitric Oxide Booster) out there???
    By WonderBread in forum Supplements
    Replies: 0
    Last Post: 05-10-2004, 12:37 PM
  4. What is the best way to increase appetite?
    By conversekidz in forum Weight Loss
    Replies: 14
    Last Post: 02-12-2004, 04:11 PM
  5. What is the best prohormone stack available?
    By KFlex in forum Anabolics
    Replies: 3
    Last Post: 08-01-2003, 03:13 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in