Best back exercises?

[Loomer]

I'm still making rookie mistakes, including almost completely neglecting my back. So now I've designated Wednesday Back Day for me. I especially want to target my lower back. Problem is, all I know are deadlifts and bent over rows; and the only equipment I have access to are d-bells and b-bells (and a bench that declines).

Also, how come when people are talking about lifting heavy objects, they say to lift with your knees instead of your back, but deadlifts are lifting heavy things specifically with your back?

 

[ZZuluZ]

Deadlifts, Rows and Chins and you'll grow. You don't need anything else, especially as a beginner.

-Zulu

 

[Loomer]

Can I do any of those with dumbells or barbells?

 

[strong island]

IMO Pull ups are the king for back development. And there are so many ways to do them.

Deads are one of the best exercise for your whole body...do a search.

 

[Thaibox]

Holy shit, I agree with Zulu's post

Also, how come when people are talking about lifting heavy objects, they say to lift with your knees instead of your back, but deadlifts are lifting heavy things specifically with your back?

Because "people" suck. You may notice the average person doesn't have anything that resembles a pair of spinal erectors.

 

[ZZuluZ]

"Can I do any of those with dumbells or barbells?
"

Yes, dumbbell and barbell rows are better than whatever machine alternative you'll find.

-Zulu

 

[gettinlarger]

people say lift with your legs because normally, you wouldnt be lifting shit in order to get bigger and stronger. thats why you do deads, to get stronger, so if needed, you can lift heavy shit with your back. however, conventional style deads use the legs also.

 

[Haz]

Yup I agree, deads, rows and chins. Don't forget your traps either (which make up a big part of your upper back), so throw some shrugs in there and you'll be set.

And with deadlifts you should be using your legs as much as possible. Its the stiff leg deadlift that you keep your legs locked.

 

[Loomer]

Wouldn't I want to do stiff-leg deadlifts since I'm trying to work my back, not my legs?

 

[ZZuluZ]

Stiff leg deadlifts hit your hamstrings and glutes far more than your lower back.

-Zulu

 

[needsize]

conventional deads will build your entire back, from the traps down to your ass

 

[Big Dick Mcgee]

Pull-Ups do the trick for me!

 

[Vortexx]

You could train back and hamstrings in one session to get the benefit of synergy and keep overall volume down:

session 1:

3 * 5 regular deadlift
3 * 8 stiff legged deadlift
3 * 8 medium grip chin
3 * 8 wide grip barbell bent row to lower pecs
3 * 8 one-arm dumbell row to waist (hits lower lats too)
3 * 8 leg curl on incline bench (hold dumbell between feet)

session 2:
3 * 20 deadlift
3 * 8 stldl
3 * 8 wide grip chin
3 * 8 reverse grip barbell bent row to waist (hits lower lats too)
3 * 8 2 arm dumbell bent row to lower pecs
3 * 8 leg curl on incline bench (hold dumbell between feet)

repeat

 

[Loomer]

Well I did some conventional deads and some rows last night, and I must have bad form because my legs are the really whats sore. I should try some lighter weights until I get form down, I suppose. I also had the tendency to be pulled forward and lose my footing. Practice, practice I guess.

 

[ZZuluZ]

" Well I did some conventional deads and some rows last night, and I must have bad form because my legs are the really whats sore."

The Deadlift is a often deemed a leg exercise.

-Zulu

 

[ianmpeebles]

Deadlifts, Barbell Rows, and Chins will hit everything

 

[Deciever]

Deads, chins , rows, just like everyone said.

 

[coolcolj]

Olympic lifts and hybrids - functional back size!

 

[gmanlax7]

the wider my stance on stiff legs, the more i feel it in my back and less in the legs

 

[The Dude]

This is what I do for my back. Deads are light because of a couple injuries over the past year. I go 12-20 reps on two very exhausting sets.

Weighted pull-ups...alternate close parallel grip and wide overhand grip with each workout.

Wide reverse grip barbell rows

T-bar (used to be close grip low cable rows until the increasing weights starting putting a lot of pressure on my shoulders when I brough the v-bar all the way into my body) Rows and close-grip pulldowns...alternating exercises each workout

superset those with some rear delt raises

deads

 

[ZZuluZ]

"Olympic lifts and hybrids - functional back size!
"

Functional in reference to what???

-Zulu

 

[endpoint]

"Olympic lifts and hybrids - functional back size!
"

Functional in reference to what???

-Zulu

olympic lifts! haha