Any advice on a better back workout?

[Djicy]

I do 5 sets wide grip pull ups, 4 sets Lat pull down, 4 sets bent over barebell rows, 4 sets one arm dumbell rows, and seated cable rows. Am I missing something here anyone have a good back workout because my back is a little weak would like to have a little more intense back workout. Thanks.

 

[Devastation]

don't forget about shrugs

also, if you don't already, pick a day for good mornings, ghr, and reverse hypers. i do these on squat day, but they incorporate alot of important back/glute muscles. also how many reps do you do on the sets you mentioned? last set should be around 6-8 reps

 

[Djicy]

don't forget about shrugs

also, if you don't already, pick a day for good mornings, ghr, and reverse hypers. i do these on squat day, but they incorporate alot of important back/glute muscles. also how many reps do you do on the sets you mentioned? last set should be around 6-8 reps

Lats I do 8 reps to start then add weight end up doing 4 last set, I do deadlifts and reverse hypers on squat day. I'm going to sound like a complete idiot I know what good mornings are but I never tried them could you try to explain them to me please so I have proper form thanksS!

 

[Devastation]

i'm terrible at describing anything

check out the link

exercise index

there is also a good morning squat, where you do basically a good morning and finish it with an ass to the grounder, i've tried these and really like em.

either way, with a gm you should feel it in your lower back, glutes, and hams

 

[15mjc43]

Try doing snatch grip deadlifts 3x5 / Bent forward rowing 3x5 / Chins 3x8 / Behind the back shrugs 4x15. Good Luck

 

[Wetback16]

I do deads, close grip or wide grip pullups(weighted), hammer rows, flyes.

 

[H_T_]

Deadlifts,Partial deadlifts, Sumo deadlifts, Stiff-legged deadlifts, and if you've got a REAL t-bar row, do that too.

 

[Dirk Howat]

I hate to give out advice for free, but I am bored.

On Maximum Exertion Day.

Barbell Rows (underhand grip)
Seated Pulldowns (narrow grip)

On Speed Day:

Incline Dumbell Rows
Seated Pulldowns (wide grip)

You need a variety of exercises to fully exhaust and subsequently, develope a well defined back, which Cutler does not have (he has mass, thickness, but no seperation).

 

[Dirk Howat]

On ME Day for Barbell Rows after I max out on singles, I do partial deadlifts.
I mentioned this because somebody mentioned Deadlifts but I presume you are not talking about developing your lower back but upper. This is a powerllifting forum so not much to comment on that.

Here is how I build up on Rows done on a power rack racked slightly above your knees.
:
3 reps 90lb
2 reps 145lb
1 rep 195lb
1 rep 225lb
1 rep 245lb
I rep 275lb
1 rep 295lb
1 rep 315lb
1 rep 335lb partial rep

Then:

Partial deadlifts with the same racked barbell on a powerrack racked slightly above your knees.

1 rep 365lb
1 rep 405lb
etc...................

until you rep out. In this way you develope your lower lats and lower back in one exercise.



Disclaimer: I am not a "powerlifter" but use Westside techinques on bodybuilding exercises.

 

[Quadsweeps Sister]

Disclaimer: I am not a "powerlifter" but use Westside techinques on bodybuilding exercises.

LOL!!! - Can I send that quote up to Louie at Westside? I think he'd get a kick out of that!

 

[H_T_]

Ya know, you didn't specify which section of your back is weak, lats, traps, lower, mid, so that might help if ya, did. Won't matter, really, though, cuz it was pretty much covered completely already.

 

[Dirk Howat]

LOL!!! - Can I send that quote up to Louie at Westside? I think he'd get a kick out of that!

Cool.
I actually use Westside on every exercise.

On ME back day, after barbell rows, and lat pull downs I do concentrated dumbell curls.

3 reps 25lb
1 rep 30lb
1 rep 35lb
1 rep 40lb
1 rep 45lb
1 rep 50lb
1 rep 55lb
1 rep 60lb
1 rep 65lb
1 rep 70lb

I did this yesterday. 70lb concentrated dumbell curl. I use my other arm to assist to ensure correct form and it also enables me to go past failure. On speed day I would do the same exercise.

2 reps 35lb
2 reps 35lb
2 reps 35lb
2 reps 35lb
2 reps 35lb
2 reps 35lb


I usually do 8 sets but being biceps are a smaller muscle group I normally do around 5 sets.
Goal:
To move the weight as FAST as possible from point A to point B with perfect form.

 

[Sebass67]

grab as many plates as you can possibly handle and do with decent form hold them in your hands and do weighted back extensions....wicked wicked lower back strength and hamstrings from this. Not to mention your erectors get jacked...

 

[Chambewy20]

I do 5 sets wide grip pull ups, 4 sets Lat pull down, 4 sets bent over barebell rows, 4 sets one arm dumbell rows, and seated cable rows. Am I missing something here anyone have a good back workout because my back is a little weak would like to have a little more intense back workout. Thanks.

This is a bodybuilding workout, what are you hoping to accomplish?