A Wide Back? What to do

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  1. Snatch grip high pulls might be a good one to throw in as well.


  2. Quote Originally Posted by Montego1 View Post
    It all depends on YOU. If u weigh 160lbs and can do twenty pullups do heavy pulldowns instead. Wide grip for width, Close grip/reverse grip for lower lats and middle back thickness.

    Heavy tbar rows. Heavy dumbell rows. Heavy reverse grip bb rows. I've always gone with the thought that ur back grows from the middle outwards so I hit a lot of close grip at the start of my session then finish off with wider grip action.
    If your doing T bar why both doing DB row , its the same movement .
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  3. Quote Originally Posted by EatMoar View Post
    If your doing T bar why both doing DB row , its the same movement .
    Similar, but not the same. T-bar is within a fixed place because of the grip (similarly to BB rows), but a DB does not have this same restriction.
    M.Ed. Ex Phys


  4. Quote Originally Posted by Rodja View Post
    Similar, but not the same. T-bar is within a fixed place because of the grip (similarly to BB rows), but a DB does not have this same restriction.
    i love learning

  5. I also get a much better stretch with DB's and its not as hard on the lower back IMO
    Use Code Montego15 for 15% off at milehighkratom.com
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  6. Quote Originally Posted by Montego1 View Post
    I also get a much better stretch with DB's and its not as hard on the lower back IMO
    Agreed, BB rows always murder my lower back. Then when I try to dead lift ... i die :P

  7. Quote Originally Posted by EatMoar View Post
    Agreed, BB rows always murder my lower back. Then when I try to dead lift ... i die :P
    Another reason to sub in snatch-grip. You won't be able to pull nearly as much since the leverage is far from favorable, but it targets the upper back better compared to sumo or conventional deadlifts.
    M.Ed. Ex Phys


  8. for dat V,

    pullups
    partial deadlifts,
    WG BB row
    WG pulldown
    single arm db row
    pullups to finish....squeek whatever else in there that u want but that workout plus other ones gave me a pretty dece V

  9. For pure V-taper do not forget to include one of these every workout for back:

    -DB PULLOVER
    -MACHINE PULLOVER
    -CABLE PULLOVER
    -STIFF ARM PULLDOWN

    These can be used to pre-exhaust at the beginning of a workout or finish the upper lats/teres at the end without involving the tired biceps. They also work great in a superset - pre-exhaust or post-activation.
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  10. I actually did DB rows and snatch grip dead lifts today and my lats and upper back feel destroyed. I love it . And deca, Im not a fan of doing BB rows anymore. It kills my lower back. But i pretty much do exactly what you outlined, minus partial dead lifts (i do full dead lifts) and I do low rows, to hit the middle/lower back to add some mass there.

  11. Quote Originally Posted by EBroser
    For pure V-taper do not forget to include one of these every workout for back:

    -DB PULLOVER
    -MACHINE PULLOVER
    -CABLE PULLOVER
    -STIFF ARM PULLDOWN

    These can be used to pre-exhaust at the beginning of a workout or finish the upper lats/teres at the end without involving the tired biceps. They also work great in a superset - pre-exhaust or post-activation.
    I love doing stiff-arm pulldown and squeezing at the bottom. Definitely feel it in the back. Great exercise. I do wish my gym had a machine pullover though, but I still for DB pullovers to replace it.
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  12. Quote Originally Posted by kbayne View Post
    I love doing stiff-arm pulldown and squeezing at the bottom. Definitely feel it in the back. Great exercise. I do wish my gym had a machine pullover though, but I still for DB pullovers to replace it.
    Hmm things to think about for my bext back day. How do you like pull overs? Work the lats well?

  13. Quote Originally Posted by EatMoar

    Hmm things to think about for my bext back day. How do you like pull overs? Work the lats well?
    I like stiff arm pulldowns the most. I can feel it working the best. And ya I definitely feel it in the middle/lower lats. Make sure to squeeze at the bottom. I see many people do them and throw their body into and they don't get the full benefit.
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  14. stiff arm pulldowns are great gunna include that in my next back workout

  15. Okie sounds good to me. Yah I see people tossing around weight all the time. Sounds like a bad way to get hurt. Its all about the squeeze and slow movement . Pull downs it is!

  16. Quote Originally Posted by EatMoar
    Okie sounds good to me. Yah I see people tossing around weight all the time. Sounds like a bad way to get hurt. Its all about the squeeze and slow movement . Pull downs it is!
    Exactly. Let us know how it works out for ya.
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  17. Quote Originally Posted by kbayne View Post
    I like stiff arm pulldowns the most. I can feel it working the best. And ya I definitely feel it in the middle/lower lats. Make sure to squeeze at the bottom. I see many people do them and throw their body into and they don't get the full benefit.
    Definitely one of my favorite exercises for back and it is has helped me truly widen my V-taper.
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  18. Quote Originally Posted by EBroser

    Definitely one of my favorite exercises for back and it is has helped me truly widen my V-taper.
    Same here with being one of favs for back. You really don't see many people do pullovers or stiff arm pulldowns, not at my gym at least.
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  19. Also EBroser, do you go shoulder width apart or wider? I like to go anywhere from shoulder width to a bit wider.
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  20. Quote Originally Posted by kbayne View Post
    Also EBroser, do you go shoulder width apart or wider? I like to go anywhere from shoulder width to a bit wider.
    Like with almost every movement I do I am constantly varying grips, so on some days I will go really close and then anywhere from there to shoulder width (usually not any wider).
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  21. The workout that build my back was...

    Pullups
    3x10-12 (easy, for warm up)
    Bent row (heavy)
    3x6-10 315-455
    Seated row
    2x6-10 300-325
    Reverse grip pull downs
    2x12-15 220-240

    Did this 1x wk and I got wide and thick quick...



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  22. How come you guys don't like seated low rows ?

  23. Quote Originally Posted by EatMoar
    How come you guys don't like seated low rows ?
    I like seated rows. I usually use the V-Bar but throw in a long bar and go wide grip sometimes. It hits the middle of back the most for me if done correctly. I feel like too many people think back exercises do the same thing, but every exercise hits the back in a different beneficial way.
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  24. I do em. Change from close to wide from time to time.

  25. Quote Originally Posted by usealittle View Post
    The workout that build my back was...

    Pullups
    3x10-12 (easy, for warm up)
    Bent row (heavy)
    3x6-10 315-455
    Seated row
    2x6-10 300-325
    Reverse grip pull downs
    2x12-15 220-240

    Did this 1x wk and I got wide and thick quick...



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    No deadlift?
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