posted Fri, 10/04/2019 - 10:00
5402
What is your favorite exercise for back?
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IMO,i like Bent Over Row, i can feel the stretched on my back.
What about yours?
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IMO,i like Bent Over Row, i can feel the stretched on my back.
What about yours?
Dumbbell rows and weighted pull ups!!!
Wide Pulldown supersetted w/ Stiff Arm Pulldown
Pull ups!!!
T bar rows for favorite lift. No particular reason other then I like the way the lift feels.
For adding size and strength to the back - weighted wide grip pull ups!
Dead Lift
Wide grip strict pullups, and deadlifts.
Slowing down my reps and have a moment of a static hold, that simple switch makes any back workout immediately a million times harder. I didn’t realize how long I did a bunch of jerking and momentum to make reps and weight happen
Seated rows, pull downs, face pulls but back extensions are my favorite, they sure help the low back pain. I try and do three sets of extensions before every workout and end every workout with three sets of face pulls...
I do inverted row and barbell deadlift to strengthen my back muscles. I feel my back much flexible now because I always do stretching before doing any back exercise.
T-bar rows with a neutral grip.
No questions asked , Heavy rack pulls !
I like to do bicycle crunches, and squats for strengthening my back. For supporting my back i often use weight lifting belt.
Heavy free weight bent over barbell rows towards the end do a few cheat reps to really burn it out
If I I been thinkin’ about what I want in my life. It begins and ends the samehad to choose what I couldn’t lose. There would only be one thing. I don’t wanna live without you
super smash flash 2
i like zercher rack pull ,heavy chin ups always a struggle ,so every session is a challenge
AnonMy favorite back exercise is single-arm bench dumbbell rows followed by body weight pull-ups. I like to get each side warmed up independently with dumbbells before putting both sides to work at the same time.
I like to do a set of bent over barbell rows immediately after a set of standing barbell curls. Without putting the barbell down I start a set of bent over rows. And that allows me to easily continue to work biceps a little harder while also working back. You might be surprised how many reps of bent over rows you can do with a barbell immediately following a set of barbell curls to failure.... you got more in you.
Best I ever got up to on Barbell rows was 4 and a quarter plates per side for 5 - straps really help heavy rows.
AnonI don't know what my max standing row is because I had a fracture of the L3 disc (lower back) years ago. I got hit hard. Spent about half a year seeing a chiropractor 3 days a week getting my back popped and then laying on the table with TENS shock stickers on my back. My chiropractor got it moving again, I regained full range of motion. For about 3 years after I would occasionally irate my lower back and it would lock up because of muscle guarding, that takes a week or two to loosen up. Over the last few years I can pop my lower back loudly doing standing trunk twists. I don't know what my max deadlift is either, I don't push it. Same with squats, but I can move some weight on a seated leg press where my back is more stable and I go ass to grass range of motion too.
I can imagine once you have had lower back problem/pain it can really affect your lifting and what you are willing to risk from now on. Must make you very tentative also when putting your all into something, BUT you can still make extremely good gains from leg presses/hack squats/vertical presses etc as well as all the back variations you have access to. I think unless you are into powerlifting/ego lifts Lol deads aren't necessary - I find barbell rows are the single best exercise for back development and thickness. They actually 'work' the lats whereas deads just use them as more of a stabiliser to bring the bar in close to the torso.
AnonSometimes we gotta change the way we train. And more weight doesn't always equal more muscle.
"Numbers are an abstraction, especially to muscles. Your body doesn’t know the absolute weight of what you lift; it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier."
- Frank Zane
Seal rows and low incline chest supported Db rows.
I like setting up a high cable and doing a one-arm pull across the body and down for full range of motion. Explode through the pull and hold the squeeze with elbow at hip, let the arm back out slowly maybe a count of 5. In other words a standing one arm lat pull down with full range of motion. Gets the core too.
Machine low row super slow, time under tension is bae. For explosive movements I love chest supported T-bar rows
Hammer strength pulldown
A mix of a pull down and a row
Its nice
Alphamale500For back, I find the most effective exercises are one arm dumbbell rows, close-grip seated cable rows and wide-grip pulldowns! But I switch up exercises very often.
Nautilus lat pullover machine.
Hands down. Dorian said he started every back day on it to prefatigue the lats then anything after was just icing on the cake. The downside of any other back movement is that it always engages other muscle groups which fatigue before the back does. The nautilus pullover eliminates that problem. Fucking gyms don’t carry it anymore for the most part. Haven’t found one in my area in about 15 years.
I was so excited to see my gym get one of these
Its one with a handle bar behind you, instead of a pad for the elbows like Dorian used
You grab the handle bar behind you an do a pull over, disappointingly i find this one wears my triceps out rapidly and they fatigue before my lats
You may need to work on how you grip it, straps, etc and concentrate on how you’re contracting. It takes a while to get it to target the right muscles but once you do you can really hammer the lats with a lot of reps.
I agreed. it's a great excerise, but hard to find this machine in the gym.
I feel I’ve not only got a lot of thickness but as well as width hitting t bar rows + bent over rows. Typically you hear guys they they build a wide back from pull downs but I beg to differ. T bar rows, bent over rows, assisted or non assisted pull ups and for pull down movements I like under hand lay pull down - really brought out my serrates
Rows rows rows
TronWide grip pull-ups supersetted with lat pulldowns..as many pull-ups as I can do then jump down to the lat pulldown...something I can hit 10-12 reps in good form....this and get 3 dumbbells..place them by a flat bench...let's say 100ibs, 75ibs, and 50ibs...hit each one to failure without rest..lat EXPLOSION..3 sets each arm. (One arm rows)
I do the same thing almost to the letter.
Pull ups are second to none when it comes to back.
TronAbsolutely..and it seems to be one of those exercises a lot of guys can't do...I am 220ibs and can do weighted pull-ups for sets of 4 to 6 reps with a 35ibs plate chained to my waist..I've ALWAYS practiced pull-ups and been all about bodyweight exercises since I was 17 years old...and then doing 3 years in prison..we had the machine weights but no free weights so I got use to utilizing the pull up and dip station quite often because sometimes it would just get too crowded...too many people wanting to use the machine bench lol... calisthenics station always open it seemed..that and the leg press.
Pull ups and dips are awesome, add a belt which you can attach weights to and you’ve got yourself a party to add mass. What you did for legs in those 3 years besides squatting each other in the cell? Weighted pillow lunges?
TronOur leg press went up to 900ibs so I got the benefits of a heavyish lift for legs..but I feel my legs respond very well to higher reps... So lots of bodyweight squats..maybe 500 in sets of 25-30... Then lunges back and forth on the yard..I never squatted another inmate though...sweaty balls on the back of the neck Doesn't sound appealing..and a sudden erection poking you in the back of the head from some "suspect" guy in there is always a possibility.
Always expect the unexpected..
TronAlways expect the unexpected erect from the suspect.
I finally got to sets of 4-5 with a 45. That was a struggle. Then I see guys like Brian Alsruhe doing triples with 3 plates at 250lb bw and I’m like what the fuck am I doing with my life? Lol. Always gonna be someone that makes you feel like a bitch I suppose. Unless ur Brian Shaw or Thor.
I always wondered about that with prison. You always see them have free weights in the movies and all I think is “well, that’s a terrible idea...” lol. Makes way more sense that you’d have machines instead. I know a few dudes that went away but I never thought to ask them.
Luckily I’ve never gone anywhere worse than the 24hour holding while your getting processed (they call it the roundhouse here, cuz police HQ is a round building... super creative). And they don’t have anything there but metal beds, cheese sandwiches and icy tea. Haha
TronI was sent to a prison that allowed me to go to a work program..paid $150 a month..you could buy tuna and chicken in a bag lol..yeah, no free weights..there was still enough violence even at a low level work camp. I did see a guy remove the lat pulldown bar and beat somebody with it...put us all on rec restriction for a month..glad they didn't take the machines out completely..and yeah, I always compare myself with the biggest and strongest guys..it keeps me going...pushes me..I give advice but won't workout with guys that aren't at least pretty advanced..when word got around I was a certified trainer a lot of people wanted to be my workout partner but I told them i worked out alone..I wrote workout programs out for guys that asked though. Nutrition is hard in prison..I just bulked..lifted HEAVY as the machines would allow..the machines actually we're pretty heavy..the bench went to 385 and the leg press 900..but it's of course a machine and not true free weight..I hit 385 20 times on the machine..I always wondered how it compared to free weights..when I got out and went to a gym I got under the bench and hit 225 14 times..my stabilizer muscles were weak..it felt weird. But within a month everything came together and I got use to the free weights.. left shoulder won't let me go very heavy on flat bench anymore..I'll do 5 sets with 225 but I can workout with the 100ibs dumbbells with good controlled form.. probably could do more but I'm not as young as I once was lol..I workout smart these days...for some reason my knees have held up fine over the years and I still go heavy on squats.
Brian is an absolute beast, Extremely inspirational too. I use to watch all his vids a few years ago and the head strength he has is unreal, to come back from the illness he had puking after every meal he ate showed the kind of character he is - Never give up mentality. 500+ Bencher too so he's literally a God in my book Lol
Dude I still watch his videos. Just switched to the cube method (the 365/kingpin version) from Brandon lily like 2-3 months ago, but Before that I just ran 4 of his program templates back to back... hardest year of training i ever had.
That dude is one of the most impressive people of all time to me. Giardia, a parasite that kills almost everyone that gets it and limes disease at the same time, puking 30-50 times a day, dropping from 265 to 215-220 and still giving it everything and squatting over 600... it’s fun to watch him come back now that the parasite is gone and he’s rebounding. I’d say he’s a beast but it doesn’t even do him justice.
Definitely at least a superhero lol
true some people do avoid body weight exercises its what ever though since some folks are kinda touchy on the subject.
Body weight exercises were the standard while I was in the military, but I've seen some videos of dudes in prison doing body weight routines its crazy how many different exercises those dudes come up with using there own and other peoples body weight I have much respect for that ingenuity.
I used to talk to a girl that lived by this park in north philly. I don’t now if you know anything about north Philly but it’s super rough. Worst part of the city. Either way there were these black dudes that worked out at the playground. They did all bodyweight shit using the playground as their gym. Dips, jumps, pull-ups, chin-ups, etc. then they had a bench that always stayed in the grassy area year round (obviously lol) with 2 sets plates and 1 set of quarters...
Not much for legs cuz it was 2001 and not everyone caught on to doing legs yet. But some of those dudes where big as fuck.
I like weighted chins and reverse grip ez bar rows
Do you just do high reps for the ez bar rows?
I like to pre exhaust with lat pulls from all angles,hammer strength iso rows then go for heavy dead lifts,as well as stiff leg deadlifts!
jayiskstiff leg deads are a highly underrated exercise. Would always do them after conventional deads cause the weight was already on the bar..., just drop a couple of plates.
not only great for improving dl but overall back development. If you want your traps to grow those 2 exercises will do more for you that spending all day doing shrugs.
just on stiff leg dl people need to make sure to leave a little bend in their knee. So they dont injure themselves.
Good advice!
jayiskfound this interesting. its not only about DL's but how much back work and variations they do for their backs. As Dave Tate says if you want to be strong you generally need a strong back more than any other body part.
Problem is people dont do enough back work. Also see way too many people only using hammer strength plate loaded type machines to hit back.
Cant go wrong with the old school basic lifts for back which members have already mentioned.
https://youtu.be/dzOaOGsixn0