Good exercise for back...

[ozarkaBRAND]

Chin-ups.. for sure.

Check out sternum chin-ups.

[Matt6969]

i have never heard of sternum chin-ups, what are they?

[p00ndawg]

Thanks for all the tips guys, keep em coming, Ill be trying out alot of these exercises and the ones I like get positive rep for suggesting them!

[joelast]

i have never heard of sternum chin-ups, what are they?

They're were you do a pull up but tilt your body and touch you sternum to the bar. Charles Poliquin is a big fan of these, he argues they're one of the best exercises for upper back development. There hard as fukc tho.

[ozarkaBRAND]

They're were you do a pull up but tilt your body and touch you sternum to the bar. Charles Poliquin is a big fan of these, he argues they're one of the best exercises for upper back development. There hard as fukc tho.

x2.. This man has it.

[kokobeware2]

what do you mean? like try a different order? or like try doing them on a different day?

try them in a different order. your body is getting used to doing them in the same order every back day. so try ur lawn mower pulls first then t bar then lat pulldowns but i like chin ups best. it gives you wide lats.

[TheLastRonin]

Deadlifts 3 sets 4-6 reps, heavy. Make sure you don't have ****e form before you do this.

1 armed row 2 sets 4-6 reps, heavy.

Barbell row 2 sets 4-6 reps, heavy.

Weighted pull-ups 2 sets if your tough enough 4-6 reps
Body weight if your not.

[Rodja]

90% of people have poor technique on their back lifts, which is why so few people have any sort of discernible back development. Every rep should include:
1. Scapular adduction
2. Keeping your wrists and elbows in one parallel plane
3. Pulling your elbows are far back as possible without breaking the wrist/elbow alignment

[TheLastRonin]

90% of people have poor technique on their back lifts, which is why so few people have any sort of discernible back development. Every rep should include:

Fully agree.

[bigironkiller]

good mornings are killer and by far one of my favorite back exercises. take a very narrow stance with the bar on your back like a squat. arch your lower back to keep it stationary and bend over to parallel or just below and back up. really feels great.....

[brk_nemesis]

I do agree with you Rodja on the poor technique factor, but I think Intensity has just as much to do with it. I see too many people in the gym with low weight doing all forms of rows, even deads, all with as perfect form as possible, yet they are still relatively small. No explosiveness, no focus aka zone..... the intensity is just not there. I think its this "intensity" that separates the powerlifters/bodybuilders from all the others.

Don't get me wrong,.... I dont think everyone needs to grunt and yell, or look like a crazed lunatic just out from the pen, but come on, if you look like an unstrained robot, doing pulldowns with 30lbs,.....you need to add some serious weight.


So in the words of Arnold: "C'mon,... Let's get serious."

[ozarkaBRAND]

good mornings are killer and by far one of my favorite back exercises. take a very narrow stance with the bar on your back like a squat. arch your lower back to keep it stationary and bend over to parallel or just below and back up. really feels great.....

Yes sir I love these!

[walugi]

Those movements should be strengthening your lower back.

Are you having back issues (vertebrae misalignments) due to weak abs or what? I guess I don't understand how your lower back can't support what your back can handle?

yeah its a bit of both

genetically inherited strange back shape :\

[lonewolf0420]

What rep range are you staying in with Good Mornings?

[jtp217]

yeah its a bit of both

genetically inherited strange back shape :\

I have the same problem and here's how I handle it (and it's working great)-

1- Lower Weight/Higer Reps and avoiding exercises like full deadlifts, barbell rows or t-bar rows for not until you get your abdominal strength built up.

I use a lot of DB rows, chest supported rows, cable rows and 1 arm t-bar rows (support yourself on your knee or on a bench.

2- Really work your abdominal strength. That doesn't mean millions of crunches either. Hammer your abs w/ planks, landmines, suitcase deadlifts, straight leg raises and light DB snatches.

I'd avoid good mornings like the plague for now at least. That exercise is great for building your back and hamstrings but since you have recurring lower back problems they can be way to much and possibly set you back farther.

[dedlifter1]

Mate, never do lat pull downs if you can do chins! Chins are WAY more effective, especially when you move onto weighted ones! Pulldowns the easy way out

Agreed. i love bb rows from floor.

[p00ndawg]

I have the same problem and here's how I handle it (and it's working great)-

1- Lower Weight/Higer Reps and avoiding exercises like full deadlifts, barbell rows or t-bar rows for not until you get your abdominal strength built up.

I use a lot of DB rows, chest supported rows, cable rows and 1 arm t-bar rows (support yourself on your knee or on a bench.

2- Really work your abdominal strength. That doesn't mean millions of crunches either. Hammer your abs w/ planks, landmines, suitcase deadlifts, straight leg raises and light DB snatches.

I'd avoid good mornings like the plague for now at least. That exercise is great for building your back and hamstrings but since you have recurring lower back problems they can be way to much and possibly set you back farther.

+rep to you sir! I tried both of the bolded exercises and damn....

Suitcase deadlifts with 135 pounds made me sweat soooo damn much.

Thanks!

Ill be trying more of these soon! more rep coming!

[ozarkaBRAND]

What rep range are you staying in with Good Mornings?

Depends on which set of muscles you want to hit.. For Spinal Extensors (lower back) you want to go high, 10-20 reps. If you want to get the hammies, lower reps 4-10 w/ heavier weight is the way to go.

[CopyCat]

Along the lines of back workouts you should try the 100 Day Pull-Up Challenge...

100 Day Pull-up Challenge!!! Join Me Starting Monday March 9th