Back Building--- How To?

[mademale]

lately ive been wanting to improve my back workout cause im lacking there more than other places. how should i go about increasing my back work into my workout schedule and what is ur opinion on the best 3 back workouts for lats

 

[JL_204]

The best 3 excercises for back are deads, barbell rows, and wide-grip pull-ups. Concentrate on those for awhile and see where that takes you.

 

[mayhems]

if u want a bulky and strong back look at the 5x5 program which is based strictly on the exercises he said deadlifts/BB rowing and WG Pull-ups

 

[ghettostudmuffin]

I'd say those are the top 3 exercises bar none.

Add in one-arm dumbell rows and cable rows to spice it up.

 

[HunterUk]

The best 3 excercises for back are deads, barbell rows, and wide-grip pull-ups. Concentrate on those for awhile and see where that takes you.

Agree 100%

 

[nsashbl01]

The best 3 excercises for back are deads, barbell rows, and wide-grip pull-ups. Concentrate on those for awhile and see where that takes you.

The wide grip pull-ups or pull-downs work best for me if I pull to the chest.

 

[rbtrout]

I totally agree.

 

[musketeer]

Yeah, all of those, but cleans and shrugs are great too. Training heavy everywhere else encourages back growth... like squats, cheat curls, overhead presses, farmers walk...

 

[Singleton]

Deads, pullups, and rows.

 

[JohnRobHolmes]

Deads, pullups, and rows.

.....

power cleans and deads can be switched out well

 

[Extra_Strong]

form form form

 

[ebear]

An important factor for me has been learning how to FEEL the lats working. If you stretch and practice flexing them often, you’ll know how they feel when they’re working and will get more out of pulling & rowing movements. Concentrate on using your arms as hooks, letting the lats do the actual pulling.

 

[JohnRobHolmes]

thats great advice. My pullups used to be all forearm and bicep until I started flexing and feeling my lats. Now I use almost all lat and I can get so many more pullups, and I get bigger lats as a nice benifit.

 

[thelion2005]

lately ive been wanting to improve my back workout cause im lacking there more than other places. how should i go about increasing my back work into my workout schedule and what is ur opinion on the best 3 back workouts for lats

(1) Front chins, 36" wide grip, 3 X 8-6. Add weight as you get stronger.

(2) Barbell rows, 18" grip, 3 X 8-6. Back flat, face and eyes up, pull to navel.

(3) One arm db rows, palm facing forward foot, other hand on bench like you are sawing wood. 3 X 8-6

(4) Single db pullovers laying on bench long ways. Easy and slow for stretch ... 3 X 8 ... light db

# 1,2,3 should be pyramided with all out effort on final set.

I don't do dead lifts. They hurt my lower back too much. They are a great exercise if you can do them.

 

[Extra_Strong]

thats great advice. My pullups used to be all forearm and bicep until I started flexing and feeling my lats. Now I use almost all lat and I can get so many more pullups, and I get bigger lats as a nice benifit.

An important factor for me has been learning how to FEEL the lats working. If you stretch and practice flexing them often, you’ll know how they feel when they’re working and will get more out of pulling & rowing movements. Concentrate on using your arms as hooks, letting the lats do the actual pulling.

I agree yes yes...

same for me.. when starting i did rows with like 75-80lbs i did them for a lot time... and i practiced flexing my lats and trying to take my bies out of play i could not keep from getting a pump in them.

and finally i learned and my bent rows were up to about 205 in little over a month with good form and a 2 count with the bar on my tummy good luck

Strong

 

[HaZaRDouZ]

deadlifts 5x5, barbell row 8-10 x 3, machine lat pullover 8-10 x 3, another row exercise 8-10 x 3, wide-grip pullups 3-4sets

 

[BlondBomber]

Trained: Back

1. deadlifts
135x10
225x5
315x3

405x3 (belt)
455x3 (belt)
500x2 (belt)

2. pull-ups
bwx5
bwx5
bwx5
bwx5
bwx5
bwx3

3. bench reverse-grip rows
135x8
185x8

4. DB rows
100x8
100x8

5. face pulls
6px10
8px10