Good exercise for back...
- 03-03-2009, 05:28 PM
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.
- 03-03-2009, 05:38 PM
- 03-03-2009, 05:39 PM
03-03-2009, 05:42 PM
Chest Supported rows
Fat Man Rows
Straight Arm pullovers
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.
Muscle Pharm Rep
03-03-2009, 05:51 PM
03-03-2009, 06:00 PM
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.
Muscle Pharm Rep
03-03-2009, 06:02 PM
03-04-2009, 04:09 AM
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.
03-04-2009, 04:22 AM
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
03-04-2009, 05:11 AM
03-04-2009, 05:26 AM
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
03-04-2009, 05:56 AM
03-04-2009, 05:58 AM
[ame="http://www.youtube.com/watch?v=vM-b4qOOWsE"]YouTube - Jason Wojo Rack Chins[/ame]
These are killer
03-04-2009, 06:27 AM
03-04-2009, 08:49 AM
03-04-2009, 09:01 AM
03-04-2009, 09:06 AM
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!
03-04-2009, 10:52 AM
good luck building a monster back!
03-04-2009, 10:57 AM
03-04-2009, 11:12 AM
you can never go wrong with wide grip pullups
03-04-2009, 11:13 AM
Chin-ups.. for sure.
Check out sternum chin-ups.
03-04-2009, 11:14 AM
i have never heard of sternum chin-ups, what are they?
03-04-2009, 11:21 AM
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!
03-04-2009, 11:24 AM
03-04-2009, 11:56 AM
03-04-2009, 12:23 PM
03-04-2009, 06:14 PM
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.
03-04-2009, 06:27 PM
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
M.Ed. Ex Phys
03-04-2009, 09:00 PM
03-04-2009, 09:35 PM
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.....
03-04-2009, 10:35 PM
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."
03-04-2009, 11:36 PM
03-06-2009, 02:58 AM
03-06-2009, 10:10 AM
What rep range are you staying in with Good Mornings?
03-06-2009, 11:41 AM
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.
03-06-2009, 01:01 PM
03-06-2009, 08:00 PM
03-07-2009, 03:03 PM
03-07-2009, 09:25 PM
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
ADVANCED MUSCLE SCIENCE
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