Back Exercises

[lemon]

What are your favourite back exercises? Apart from Deadlift.

I'm looking for some ideas on ways I can workout my back.

I'll continue with my weighted wide grip pull ups. But looking for some ideas on what else I can accompany that with.

[Monkey Man]

T bar row and Lat pull down for me

[nemesis]

Personally, I love close grip cable pull downs and wide grip cable rows! Only thing is I see SOOOO many people doing them with heavy weights and crap form? These are great for slow constatnt tension concentrated technique. If you do them correctly you'll really feel those lats pinging!

Also Big fan of weighted lower back extensions (is that even an excersize name), you know, like a reverse sit up holding weight?

Can never go past a heavy set of bent over db rows I guess? But if your able I too much prefer the T bar row. Just thats another one I see alot of people doing with really bad form. Legs and arms getting too involved too often.

Hope something there helps mate?

[lemon]

I am currently doing bent over rows with dumbbells but not liking them too much cuz I sometimes feel like my shoulders going to give out, the one keeping me stabalized. I have pathetic shoulders.

I could try a closegrip pull down with a handle so my palms are facing each other. Nice and slow, controlled and tight squeezing.

Will look at the T-Bar Row also

Any other suggestions?

[HarryB]

It's just all about form... but for my current favourite it would have to be bench barbell rows... forces me to be strict and kills like a mofo!

[nemesis]

Yeah so true Harry, its so easy to cheat with lats if you break form. Especially close grip excersizes. But when you do them right I love a good set of close grip pulls. Straight back, pull to the torso, shoulders back, aaaah! I am clucking to get my arse back in the gym!!!

[rammstein]

For me reverse grip BB bent Over Rows

[weener lad]

Heavy, rip your arms off bent over rows.

[Monarchking]

Narrow grip overhand BB row

[nate225]

Heavy, rip your arms off bent over rows.

I like these too however I'm really enjoying chest supported rows as it takes away the momentum factor.

I've always done chins/LPD's but recently I've been adding little variations - medium grip LPD seemed so different to my usually wide, and beat me more than close grip - good call HarryB! :clap:

Fatman rows can always be added if you want a change from cable rows and the like.

[tii]

Love cable rows.

Starting clinical then getting heavy and messy

[lemon]

Sounds like barbell rows are pretty popular.

I might try with a bench to remove that momentum factor. Will see though as I dont have a set bench for it

[mike27]

rack pulls

bent rows bb

1 arm supported db row

wg chins and wg lat pd

[weener lad]

I like these too however I'm really enjoying chest supported rows as it takes away the momentum factor

Completely agree big fella, only problem is City Fitness doesn't have one!

Another good one is concentrated rope rows. You have to make sure you hold the contraction though.

[Specter]

Sounds like barbell rows are pretty popular.

I might try with a bench to remove that momentum factor. Will see though as I dont have a set bench for it

For some reason I hate the feeling of the bench pressing on the chest when doing bench rows....

[HarryB]

Sounds like barbell rows are pretty popular.

I might try with a bench to remove that momentum factor. Will see though as I dont have a set bench for it

For some reason I hate the feeling of the bench pressing on the chest when doing bench rows....

I am the same with these so I just think of it as completely different from regular bb rows and use a light weight. Get my elbows behind my body and squeeze the hell out of everything. If I think about the weight I am actually using I just get depressed! lol

[Ronin]

Rack Pulls

Krocs

T-Bars (close & wide grip)

And the obligatory pulldowns (various grips) and seated rows.

The key I found was to really concentrate on feeling it through the lats. I'll probably get shot down for this but using straps, I find, allows me to concentrate on pulling with my back and not worrying about my grip/arms. Previously my arms would burn out before my back, I assume I was pulling with the bis too much, not allowing the lats to do the work.

And for a bit of variation, stiff-arm pull-downs are good.

[PeterDolan]

Incline DB Rows

Underhand BB Rows

Neutral Grip Pulldowns

Rope Pull Overs

Deadlifts

[nate225]

Trained with Specter @ Angels tonight and our session went something like:

Hammer LPD - 3 working sets (10's up to 180?)

Bar Rows - 3 working sets (5-8's up to 200)

Close Grip LPD - 4 working sets (10's @ stack - 110?)

Hammer Low rows (alternates) - 4 working sets (8's up to 100 per side?)

Chins - 3 working sets (8's @ bodyweight)

Was a good session... lats dead. Specters a strong unit....with a set of guns like Arnie! :nod:

[Gym rat]

I like a bit of everything when it comes to back expect for rope rows.I tryed them once and I did not like them.

[muscle99]

I love back day. Monday for me after the weekend off. deadlift, lat pulldown, barbell row, dumbell row, cable row, pullups, t bar wide and close grip, incorperate most of these into your routine each week and you'll make it!

[olympia]

.

[olympia]

Wide grip pull down 3 sets 12-15

Flat bench db rows 4 sets 8-10

Incline bar rows 4 sets 8-10

Close grip puuldown superset with close grip rows 3 sets 15 reps

Deads on legs day or alternate with incline rows weekly

Flat bench rows is laying chest down on bench and rowing dumbells to side. Hard on lungs but very effective and brutal