posted Tue, 12/04/2012 - 04:56
3499
your favorite back excercises
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post them, just looking for some new ideas, also interested in how my routine compares.
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post them, just looking for some new ideas, also interested in how my routine compares.
Lateral Standing Wide Grip Pull Down - Drop Set every set.
Wide Grip Low Pulley Rows-
Wide grip pull ups, T bar rows, dead lifts, strict dumbbell rows
Nothings better than old skool pullups for me
Deadlifts and kipping pullups
hands down dumbbell chain saws and bent over straight bar rows
one arm dumbell rows with very slow,strict controlled form going heavy as possible
T bar rows 4 sets of pyramiding the weight,and decreasing the reps with each set
Pull ups- wide grip to the front,neutral grip to the front also concentrating on getting a full range of movement and a deep stretch at the bottom.
straight arm pull downs
seated cable rows going as heavy as possible and adding 45lb plate to the 250lbs stack to finish on last set of 6 reps.a total of 4 sets done in all with this one
AnonUnderhand barbell rows, hold for 2 seconds when the bar is against your stomach. Leave your ego at the door (not directed at you bro) and use a sensible weight. Pre exhaust lats my using machine pullovers before barbell rows. I also like T-Bar rows. Wide grip seated cable rows, and overhand wide grip pull ups.
AnonPullups, lat pull downs, and the exercise that your body is parallel to the ground and you lift dumbbells from the ground to your stomach... ALL WITH WRIST STRAPS, my back has grown immensely since I started using them
Besides the most common cable rows,wide grips and seated rows with dumbbells i discovered that hip bridge really help me. In theory they stretch the hip flexors and strengthens the muscles that stabilize the spine, including those of the lower back, the gluteals, and the large, stabilizing abdominal muscles.
seated cable rows , tbar rows
barbell rows
pull over machine
Birmon21's with Wide grip Pulldowns and Seated Cable pulls
also try drop sets with dumbbell pullovers. it will give you such an awesome pump you want be able to put your arms down.
dumbell pull overs only offer half range of motion try it on a pull over machine and you will never look back
Anonif only my gym had a pullover machine
that's what i'm saying. where's all the awesome equipment?lol
BirmonDumbbell pullovers do my chest more than back. Maybe my form is different that yours.
http://forum.bodybuilding.com/showthread.php?t=299416&page=1 here's a link for how to do pullovers.
Birmoncool thanks
This is where the mind-muscle connection comes in bro
BirmonNot really.
http://fitnessanddefense.com/dumbbell-pullovers/
If you are using the form that he is using then yes it's a chest workout, but if instead of pulling the dumbbell all the way to your chest . If you stop over your forehead then it will keep the tension in the lats. by doing it his way you get a better contraction in the pecs. IT DOES COME DOWN TO FORM. just like doing dips if you lean forward it's a chest movement if you stay up right it's a tricep movement.
well form comes into place too, but if your'e concentrating on flexing your lats they WILL get a good workout from pullovers
BirmonHaven't tried that before but I will next time. Good tip, thanks
AnonLow rows and wide grip pull ups or pull downs. Slow and steady wins the race, squeeze and make sure you feel it in your back and hold for a second or two.
Anonlow rows? Are those cable rows?
Anonyes
t-bar rows and on last set run the rack so to speak. 2 plates 15 reps or amp, 3 plates amp,4 plates amp 5 plates amp 6 plates amp and then if it wasn't bad enough do it in reverse. you will know that you worked your back by tomarrow.lol
Anonwow im sure this is a sick workout lol, will give it a try
dead lifts and 3/4 rows
nothing beats heavy ass barbell rows for back, wide and medium grip, hold and squeeze, gives me insane pumps
triple drops of deadlifts, i know there more for your hams , but give me a hella lower back pump.. along with machine rows.. make sure you hold and squeeze .. do a triple drop on those as well
You did dead lifts the right way with good form your lower back will build and your core overall will be stronger.