Good exercise for back...

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    Good exercise for back...


    I do low rows, high rows, lat pull downs and tbar rows, as well as(not sure of the name), the one where you put one knee on bench and pullup dumbbell.

    I still feel like my workout is lacking tho because I have seen little to no improvement on my back physique, any suggestions to get better results?

    I already do deads and squats as well, but not on back days.

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    Quote Originally Posted by p00ndawg View Post
    I do low rows, high rows, lat pull downs and tbar rows, as well as(not sure of the name), the one where you put one knee on bench and pullup dumbbell.

    I still feel like my workout is lacking tho because I have seen little to no improvement on my back physique, any suggestions to get better results?

    I already do deads and squats as well, but not on back days.

    The exercise you couldn't think of is one arm DB rows or lawn mower pulls. I like weighted pull-ups and chin-ups. I'm not sure whether you're doing Bent-over Barbell Rows, that's good for building a big back. Also, try switching up your exercises, shock your muscles.
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    Quote Originally Posted by trainnate View Post
    The exercise you couldn't think of is one arm DB rows or lawn mower pulls. I like weighted pull-ups and chin-ups. I'm not sure whether you're doing Bent-over Barbell Rows, that's good for building a big back. Also, try switching up your exercises, shock your muscles.

    what do you mean? like try a different order? or like try doing them on a different day?
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    Pull Ups!
    Chest Supported rows
    Fat Man Rows
    Straight Arm pullovers
    Scapular Shrugs
    Prisoner Pulldowns - These take your hands right out of the movement and force all the stress on your lats.
    You may want to get a pair of lifting straps so that you can take your biceps out of the movements. Check out the exercise index at Elitefts if you need descriptions of these lifts.
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    Quote Originally Posted by pmiller383 View Post
    Pull Ups!
    Chest Supported rows
    Fat Man Rows
    Straight Arm pullovers
    Scapular Shrugs
    Prisoner Pulldowns - These take your hands right out of the movement and force all the stress on your lats.
    You may want to get a pair of lifting straps so that you can take your biceps out of the movements. Check out the exercise index at Elitefts if you need descriptions of these lifts.

    cool thx for this, the only one I couldnt find was the one bolded.
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    Just stand in front of a lat pulldown, then with your arms fully extended grab the bar. You should stay standing, Next use your lats to pull the bar down towards your hips. You should keep your arms fully extended the whole time.
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    Quote Originally Posted by pmiller383 View Post
    Just stand in front of a lat pulldown, then with your arms fully extended grab the bar. You should stay standing, Next use your lats to pull the bar down towards your hips. You should keep your arms fully extended the whole time.
    ahh ok I get it ,cool beans, THANKS!
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    Deadlifts, rack deadlifts, barbell rows, pullups, close grip pullups, reverse grip pullups, 1 arm t-bar rows, rack chins.

    Focus on the exercises you can get heavy progression with.
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    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
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    Quote Originally Posted by jtp217 View Post
    Deadlifts, rack deadlifts, barbell rows, pullups, close grip pullups, reverse grip pullups, 1 arm t-bar rows, rack chins.

    Focus on the exercises you can get heavy progression with.
    cool, what are rack chins?
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    how about good exercises that take the lower back out of it? I find that i'd love to do t bar rows, deads and all that bent over stuff (no homo) but after a while my lower back is just too weak to support the weight my back can move
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    Quote Originally Posted by walugi View Post
    how about good exercises that take the lower back out of it? I find that i'd love to do t bar rows, deads and all that bent over stuff (no homo) but after a while my lower back is just too weak to support the weight my back can move
    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?
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    [ame="http://www.youtube.com/watch?v=vM-b4qOOWsE"]YouTube - Jason Wojo Rack Chins[/ame]

    These are killer
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    Quote Originally Posted by jtp217 View Post
    These are killer
    Definitely going to try these next week!!!
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    Quote Originally Posted by jtp217 View Post

    ok trying that.
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    Quote Originally Posted by p00ndawg View Post
    ok trying that.
    I've been doing these the past few weeks as my last exercise on back day. You sure can feel em and I usually can only do 3 sets of 8.......going straight to failure. Love em!
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    bro...do the basics! once to get some size then those fine tuning movements are fine. Lat pulls, pull ups, barbell rows, tbars, and DEAD LIFTS for christs sakes!
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    Quote Originally Posted by pmiller383 View Post
    Just stand in front of a lat pulldown, then with your arms fully extended grab the bar. You should stay standing, Next use your lats to pull the bar down towards your hips. You should keep your arms fully extended the whole time.
    great exercise, try switching it up by using the cable pushdown rope...grab the rope just like you would for cable pushdowns, and rather than standing straight up, bend your knees a bit, bend over a little bit, keep your arms fully extended and pull down towards your hips, on the way up get a good stretch at the end and pull back down slowly...i usually do 3 or 4 sets of 12-15 reps at the end of my back day, one day like this and one day with the bar...

    good luck building a monster back!
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    deads cant beat em.
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    you can never go wrong with wide grip pullups
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    Chin-ups.. for sure.

    Check out sternum chin-ups.
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    i have never heard of sternum chin-ups, what are they?
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    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!
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    Quote Originally Posted by Matt6969 View Post
    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.
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    Quote Originally Posted by joelast View Post
    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.
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    Quote Originally Posted by p00ndawg View Post
    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.
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    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.
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    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
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    Quote Originally Posted by Rodja View Post
    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.
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    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.....
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    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."
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    Quote Originally Posted by bigironkiller View Post
    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!
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    Quote Originally Posted by jtp217 View Post
    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 :\
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    What rep range are you staying in with Good Mornings?
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    Quote Originally Posted by walugi View Post
    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.
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    Quote Originally Posted by OzzY SluGGa View Post
    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.
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    Quote Originally Posted by jtp217 View Post
    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!
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    Quote Originally Posted by lonewolf0420 View Post
    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.
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    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
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