which back exercises?

[mike27]

which back exercises focus on the different muscles/areas of the back?

ie if you want to develop ur lower back more?

or want more width?

which gets you the most 'bang for ur buck?'

[Rookie]

I am no expert, but suggest you train everything in general:

Heavy rows: Deadlifts, Tbars, BB rows, DB rows

Seated rows, Pulldowns, Chins

Some people like rack deads below the knee.

[Rookie]

I am no expert, but suggest you train everything in general:

Heavy rows: Deadlifts, Tbars, BB rows, DB rows

Seated rows, Pulldowns, Chins, Db pullovers

Some people like rack deads below the knee.

Obviously dont mean for you to do all of them but pick 4-5 exercises ie:

Deadlifts, tbar rows, pulldowns, seated rows, pullovers

[Maximus]

Barbell Bent Over Rows,Weighted Pull Ups and Kettlebell Renegade Rows are favorites. They for some reason have helped my Power Cleans no end.

[mike27]

thanks

i normally do seated row,bent over bb row,chin ups different grips. alternate arm db row,rack pull,lat pull down

[lemon]

Dead lift is an awesome workout. Will hit you're entire back. Best bang for your buck, just make sure you do good form. If you slack on the form you slack on the gains.

To get a wider back you need to hit the lats.

To hit your lats best, you do wide grip exercises i.e Wide grip pull ups, Wide grip T bar row. Widen you grip on back exercises to hit the outer muscles. Close grip will exercise the inner muscles.

[roadie]

Dead lift is an awesome workout. Will hit you're entire back. Best bang for your buck, just make sure you do good form. If you slack on the form you slack on the gains.

To get a wider back you need to hit the lats.

To hit your lats best, you do wide grip exercises i.e Wide grip pull ups, Wide grip T bar row. Widen you grip on back exercises to hit the outer muscles. Close grip will exercise the inner muscles.

id love to know how your lats know or care where your hands are?? wide grip rubbish imo....form yes and maybe by going wide you drop the weight a bit so form improves

[Phedder]

Dead lift is an awesome workout. Will hit you're entire back. Best bang for your buck, just make sure you do good form. If you slack on the form you slack on the gains.

To get a wider back you need to hit the lats.

To hit your lats best, you do wide grip exercises i.e Wide grip pull ups, Wide grip T bar row. Widen you grip on back exercises to hit the outer muscles. Close grip will exercise the inner muscles.

id love to know how your lats know or care where your hands are?? wide grip rubbish imo....form yes and maybe by going wide you drop the weight a bit so form improves

The lats primarily adduct and extend the shoulder girdle, the wide out from your trunk your arms are, the more strain that's put on them. Personally I'm not a fan of anything much wider than shoulder width for pull ups and chins etc, just feels a tad uncomfortable for me.

[tomsammce]

Dead lift is an awesome workout. Will hit you're entire back. Best bang for your buck, just make sure you do good form. If you slack on the form you slack on the gains.

To get a wider back you need to hit the lats.

To hit your lats best, you do wide grip exercises i.e Wide grip pull ups, Wide grip T bar row. Widen you grip on back exercises to hit the outer muscles. Close grip will exercise the inner muscles.

id love to know how your lats know or care where your hands are?? wide grip rubbish imo....form yes and maybe by going wide you drop the weight a bit so form improves

i agree with lemon.

rack pulls are good for f*ck all too imo

[Rookie]

Dead lift is an awesome workout. Will hit you're entire back. Best bang for your buck, just make sure you do good form. If you slack on the form you slack on the gains.

To get a wider back you need to hit the lats.

To hit your lats best, you do wide grip exercises i.e Wide grip pull ups, Wide grip T bar row. Widen you grip on back exercises to hit the outer muscles. Close grip will exercise the inner muscles.

id love to know how your lats know or care where your hands are?? wide grip rubbish imo....form yes and maybe by going wide you drop the weight a bit so form improves

i agree with lemon.

rack pulls are good for f*ck all too imo

Yeah bro, personally I don't do them and have only done them once.. but would rather do deadlifts off the floor. Some people swear by them so just said it as in some people like to do them. I know some people can rack dead lots but can't put up consistent big numbers on deadlifts

[andrew1394]

Dead lift is an awesome workout. Will hit you're entire back. Best bang for your buck, just make sure you do good form. If you slack on the form you slack on the gains.

To get a wider back you need to hit the lats.

To hit your lats best, you do wide grip exercises i.e Wide grip pull ups, Wide grip T bar row. Widen you grip on back exercises to hit the outer muscles. Close grip will exercise the inner muscles.

id love to know how your lats know or care where your hands are?? wide grip rubbish imo....form yes and maybe by going wide you drop the weight a bit so form improves

i agree with lemon.

rack pulls are good for f*ck all too imo

They can have their place for many reasons...

[Android]

Dead lift is an awesome workout. Will hit you're entire back. Best bang for your buck, just make sure you do good form. If you slack on the form you slack on the gains.

To get a wider back you need to hit the lats.

To hit your lats best, you do wide grip exercises i.e Wide grip pull ups, Wide grip T bar row. Widen you grip on back exercises to hit the outer muscles. Close grip will exercise the inner muscles.

Not so unless I've been doing it all wrong.

Wide-grip rows will work your inner back more than your outer, at least that's how it's working for me and every other Pro I'm copying. C'mon the only way to get into the middle of your back is to use a wide-grip. It's a flat muscle unlike any other on your body...you tell me how a close-grip will do that. LOL

And I used to think the same as you for about 5 years because PTs would always say during close-grip cable rows "squeeze your shoulder blades together, squeeze your back". Turns out it didn't matter all that much cause every back workout I'd do both exercises so width and back grew anyway but it's incorrect advice imo.

Dorian Yates told Kai Greene who was doing deadlifts for his Back, "why are you working your Hammies during your Back workout". Meaning get the bar off the ground where your legs and hammies do all the work, and start at a point that actually works the back muscles...just below the knee.

Now I don't know about you, but I'd take Dorian's advice just as Kai did

[oldfella]

Dead lift is an awesome workout. Will hit you're entire back. Best bang for your buck, just make sure you do good form. If you slack on the form you slack on the gains.

To get a wider back you need to hit the lats.

To hit your lats best, you do wide grip exercises i.e Wide grip pull ups, Wide grip T bar row. Widen you grip on back exercises to hit the outer muscles. Close grip will exercise the inner muscles.

Not so unless I've been doing it all wrong.

Wide-grip rows will work your inner back more than your outer, at least that's how it's working for me and every other Pro I'm copying. C'mon the only way to get into the middle of your back is to use a wide-grip. It's a flat muscle unlike any other on your body...you tell me how a close-grip will do that. LOL

And I used to think the same as you for about 5 years because PTs would always say during close-grip cable rows "squeeze your shoulder blades together, squeeze your back". Turns out it didn't matter all that much cause every back workout I'd do both exercises so width and back grew anyway but it's incorrect advice imo.

Dorian Yates told Kai Greene who was doing deadlifts for his Back, "why are you working your Hammies during your Back workout". Meaning get the bar off the ground where your legs and hammies do all the work, and start at a point that actually works the back muscles...just below the knee.Now I don't know about you, but I'd take Dorian's advice just as Kai did

Also good for those with a dodgy back who just can't work from the floor.

[PeterDolan]

Stopping Dorian style forces you to control the negative more too, much more than any deadlift I've ever seen anyway, which is obviously a big thing when it coes to development

[lemon]

Dead lift is an awesome workout. Will hit you're entire back. Best bang for your buck, just make sure you do good form. If you slack on the form you slack on the gains.

To get a wider back you need to hit the lats.

To hit your lats best, you do wide grip exercises i.e Wide grip pull ups, Wide grip T bar row. Widen you grip on back exercises to hit the outer muscles. Close grip will exercise the inner muscles.

Not so unless I've been doing it all wrong.

Wide-grip rows will work your inner back more than your outer, at least that's how it's working for me and every other Pro I'm copying. C'mon the only way to get into the middle of your back is to use a wide-grip. It's a flat muscle unlike any other on your body...you tell me how a close-grip will do that. LOL

And I used to think the same as you for about 5 years because PTs would always say during close-grip cable rows "squeeze your shoulder blades together, squeeze your back". Turns out it didn't matter all that much cause every back workout I'd do both exercises so width and back grew anyway but it's incorrect advice imo.

Dorian Yates told Kai Greene who was doing deadlifts for his Back, "why are you working your Hammies during your Back workout". Meaning get the bar off the ground where your legs and hammies do all the work, and start at a point that actually works the back muscles...just below the knee.

Now I don't know about you, but I'd take Dorian's advice just as Kai did

I agree with deadlift, I start from just below the knee unless I intend on working the legs a bit.

In regards to the grip placement. It's more of a guideline. I'm not saying wide grip only works your outter muscles, but it definitely helps. Wide grip will help stretch the scapula and shoulder girdle. This will stimulate the upper lats just under the shoulder which is optimum for building an overall wide appearance in my opinion.

Everyone has different opinions as to what works and what doesn't. That's one of the beauties of bodybuilding. Ask multiple people and construct your own theories based on what works for you.