back exercices

[mike27]

yea i cant spell either :grin:

what back exercises do the diff areas of the back?

at the mo i do

chin ups wide and medium grip. weighted

lat pull down close grip and wide

close seated row

alternate arm DB bent over row

[tomsammce]

wide grip bent over bb rows, close grip t bar rows, deadlifts these are the best 3 imo foir mass anyway

[Dr Squat]

Lots of variety I reckon. Change it up regularly with lots of pulldowns and rows with different bars and machines.

The most important thing is technique. We are all aware of it but tend to put it to one side when we have a desire to go heavy. But I have found that using less weight and using a full range of motion makes a massive difference to lat and middle back development.

[Phedder]

Instead of the alternate arm DB bent over row try doing them stabilising yourself on a bench, allows you to focus more on the back in my opinion.

Like this;

With less body english at first if you like, but doesn't hurt to use some nearing the end of the set to get out those last few reps.

Krow rows and chin ups are two of my favourites, great for biceps and grip work too.

[mike27]

yeah thanx thheir the bent over DB rows i do using a flat bench

yeah i make sure i use a good weight but still keep form

[Phedder]

Okay thats cool, whenever I read 'bent over row' I always assume free standing :shifty:

[soundsgood]

I wouldnt recommend anyone doing rows like that, hes all over the show! Prefer much stricter. Hasn't really hurt his physique though, monster! :nod:

[PeterDolan]

For strict DB rows, check out Ruhl's ones on a incline bench

[tomsammce]

Okay thats cool, whenever I read 'bent over row' I always assume free standing :shifty:

yeah free standing with a barbell! i doubt any one would free stand bend over and row one dumbell... good way to hurt yrself. u musta mis read that chapter of that book. lol

[Jigga]

I did them with no support and pulled back keeping my arms at right angles to my body rather than pulling in to my waist. Hits your rear delts and upper back better and thrashes your abs to peices. You won't get injured if you start off light and build up the neccessary stabilising muscles.

[cbk]

Squats and deadlifts obviously, no workout should be without them

I like rows and pull-ups for assistance though

[Phedder]

Okay thats cool, whenever I read 'bent over row' I always assume free standing :shifty:

yeah free standing with a barbell! i doubt any one would free stand bend over and row one dumbell... good way to hurt yrself. u musta mis read that chapter of that book. lol

He said alternate so could hold two dumbells and row one at a time using the other to help balance. Sorted now and it doesn't matter.

[tomsammce]

Jigga, phedder thats a bitch exercise! what u suggest next box step ups with 1kg db in each hand... sorry i mean in one hand, coz the other hand is pulling one another off.

[musclenz]

Matt Kroczaleski's (Kroc) not into form, just heavy high reps. Guess his techniques are more into powerbuilding. Check out his Kroc Curls

Not too sure how productive these are but hes a big Mofo for sure. Doc Squat might comment

One armed rows are great also with your free hand positioned on the top of your DB rack. Jay Cutler does them like this with his feet together almost to hit real high on the lats & into the Rhomboids & Terres Major & Minor groups.

[soundsgood]

Killer back exercise 8)