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Thread: back workout/techniques..

  1. #1
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    back workout/techniques..

    pretty much self explanatory, what are your favorite workouts for upper/lower back?? and when doing workouts such as bent over rows, and basically all other pulling motions, is it better to tuck your elbows in, it seems when they flare out it's working more of my rear delt, but maybe im an idiot?? thanks..

  2. #2
    Senior Member getfit's Avatar
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    chinups/pullups

    BO rows(hands should be a little wider then your shoulder width)
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  3. #3
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    Chinups/Pullups and deadlifts. Rows and good mornings thrown in every once in a while to switch things up.

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  4. #4
    Senior Member DNL's Avatar
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    pull ups and deadlift are my core exercises. I also do horizontal lever row or cable row, bent over BB row, DB row, close grip pull up. I vary my grips from time to time. So i guess that would be my technique.

  5. #5
    Getting un-streamlined Progress's Avatar
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    I have really enjoyed weighted pull-up negatives for my lats!

  6. #6
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    My favorite back workout is pullovers. I lay on the bench and grab a dumbell in each hand and lower them behind my head.

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    deadlifts and barbell rows

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    +1 for deadlifts and pullups

    I also do db seated military press on back day although it is primarily a shoulder exercise.

    Squats are also amazing for back development.

  9. #9
    En botella whey! Max-Mex's Avatar
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    Chins/pullups and rows of any kind.
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  10. #10
    Senior Member DannyboyXJ's Avatar
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    I would say pullups/curlups, but I don't have the proper equipment (squat rack) to affectively do them at my house.

    So, my favorites are:

    - BB Bent over rows
    - EZ-Bar Pullovers
    - Shrugs (I figure these hit a little of your actual "back"; the top and all)
    - DB Bent over rows (I finish with these).

    I usually throw in a few pullups by simply hanging from the rafter of my basement, but it sucks because my hands go weak WAY before my back does; oh well, they still burn.

    --Dan.

  11. #11
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    weighted pull ups and deadlifts

  12. #12
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    Deadlifts, weighted hyperextensions, bent barbell rows w/reverse grip.

  13. #13
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by DannyboyXJ
    I would say pullups/curlups, but I don't have the proper equipment (squat rack) to affectively do them at my house.
    ...
    I usually throw in a few pullups by simply hanging from the rafter of my basement, but it sucks because my hands go weak WAY before my back does; oh well, they still burn.
    Pullup bar, $15. One of the cheapest and most worthwhile pieces of exercise equipment you can possibly get.

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  14. #14
    - Divide The Hate - MorphonoAKIBenj's Avatar
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    havent seen this exercise on here but my main upper back workout is from T-Bar rows. I put on alot of weight and you dont just pull up the weight, you have to sort of throw it up with your back. Its a very very good exercise for upper back I belive form my next days soreness
    Whats hrappenin brosef

  15. #15
    Senior Member DNL's Avatar
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    what do you mean by throwing up the weight? sorry i'm a little confused.

  16. #16
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    Sounds a bit painful bro...But anyway I love doing heavy deads, BB BO rows, SHRUGS!!! I love shrugs

  17. #17
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by DNL
    what do you mean by throwing up the weight? sorry i'm a little confused.
    Momentum maybe? It wouldn't work as well as less weight with slow reps, IMO.

  18. #18
    - Divide The Hate - MorphonoAKIBenj's Avatar
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    You see, when you just pull the weight up to you chest, it doesnt work the back much, so as you pull you thrust up with your back and then it works like a charm
    Whats hrappenin brosef

  19. #19
    I drink your milkshake twm's Avatar
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    Sounds more like cheating and out of control to me, Morphono.

    I prefer BO row, deads, and pullups

  20. #20
    Senior Member DNL's Avatar
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    I don't think i'd like bending over with heavy weight and try to throw it up. I love my lowerback.

  21. #21
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by MorphonoAKIBenj
    You see, when you just pull the weight up to you chest, it doesnt work the back much, so as you pull you thrust up with your back and then it works like a charm

    Quite frankly, I don't understand. Pulling it up to your chest (or right below) most certainly does work your back on a T-bar row. "Thrust up with your back" wtf does that mean?

  22. #22
    Senior Member DNL's Avatar
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    i'm guessing by using the lower back to give it a little jerk so that you can further pull the bar closer to your body and really squeeze your back.

  23. #23
    Bodybuilding Mythbuster
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    Quote Originally Posted by MorphonoAKIBenj
    You see, when you just pull the weight up to you chest, it doesnt work the back much, so as you pull you thrust up with your back and then it works like a charm

    Sounds like an invitation to a lower back injury.

  24. #24
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    i didnt realize the pullover things (lay flat on back, pull weight from behind head to front) was much of a back workout, so it is?? and this may be an ever lasting argument, but chinups or pullups?

  25. #25
    - Divide The Hate - MorphonoAKIBenj's Avatar
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    Quote Originally Posted by ExtremeAnabolic
    Sounds like an invitation to a lower back injury.
    Look, The first time I saw this exercise donw it was by Ronnie Coleman in his video. I do it the same way as him and it works very well, no back injury or pain at all.
    Whats hrappenin brosef

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