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*Best Mass-Builder For BACK?*

*Which made the biggest difference?*

  • Deadlifts

    Votes: 65 34.9%

  • Chins

    Votes: 41 22.0%

  • Bentover Rows

    Votes: 47 25.3%

  • T-Bar Rows

    Votes: 10 5.4%

  • Dumbbell Rows

    Votes: 10 5.4%

  • Pullovers

    Votes: 2 1.1%

  • Cable Rows

    Votes: 3 1.6%

  • Cable Pulldowns

    Votes: 6 3.2%
  • Total voters
    186
I had a hard time choosing between chins and deads, but I had to say chins. For me, my back is definitely a strong point and I don't deadlift much, I do however, do a lot of versions of chins. So that's what I equate it to.
 
Nothing has even come close to developing my lats the way chins have.Shoulder-width chins using a parallel grip or supinated grip are the variations that work best for me.
 
I didnt see that >>> cable pulldowns?? Who voted that thats almost impossible if you ask me. I could be wrong but a cable exercise like pulldowns couldnt affect your back too much could it?
 
edgecrusher...

Whatsup bro thanks for the reply I was wondering what type of pullovers did you do that impacted your lats so much? Dumbbell pullovers, barbell, or cable? Dumbbell pullovers really focusing on the stretch and all that really helped out my lats I think. Especially up top right under my armpits..
:D:D

Blood_Drinker... I have never referred to any triceps exercise as a pulldown only because your not pulling with your tris your pushing. I have always called them triceps pressdowns or triceps pushdowns. And I always called cable pulldowns for your lats not lat pulldowns I dont know why. Sorry for any confusion bro.
 
deads and bent over rows....




:mad:
smiley_1.gif
talk is cheap
Click to expand...
 
Monstar

I do heavy dumbell pullovers. I think stretch position movements are invaluable to muscle size and strength. 2 techniques I use are,

1 Use the stretch position movemen as your second movement. When you perform the exercise stay in the stretch position for about a second or 2. This technique always seems to lead to some deep soreness the next day. Which leads me to believe, that it is incorporating fibers deeper in the muscle.

2 Use the stretch position movement first. Utilize a regular tempo, but do a double impact or 1 1/4 rep style. Then move to a contracted or midrange movement like a chinup.

These 2 techniques have really helped me to strengthen all my laging bodyparts. And increase all the other ones as well.
 
i would say deadlifts for lower back and t-bar rows for upper,my reason for this is i have never been able to do chins until this week which was a big milestone for me and i feel by adding so much on my t-bar rows i can lift my self now and deadlifts damn they make ya strong
 
No one here performs good mornings anymore? It is still very good for lower back development. I have two thick little bulges right above my ass because of goodmornings.
 
blood_drinker said:
No one here performs good mornings anymore? It is still very good for lower back development. I have two thick little bulges right above my ass because of goodmornings.
Click to expand...

I love good mornings, but I do them w/ my hamstrings. I feel they are unsurpassed for developing the entire posterior chain.
 
They arent on the list.....but yes I love em.


blood_drinker said:
No one here performs good mornings anymore? It is still very good for lower back development. I have two thick little bulges right above my ass because of goodmornings.
Click to expand...
 
Deadlifts really don't do much for the lats.

Weighted chins all the way. I'm going for 80lbs times 4 today, so wish me some luck.
 
Good luck bro! Damn 80 lbs. for 4 reps? What the fuck your lats must be strong as fuck..
Deads and chins tied.. not a surprise there.
:D:D
 
Everyone is on the right track, it takes variation of several key lifts to build a thick, wide back. However, the question was worded something like, "What made the biggest difference". I'd have to say that deads made the biggest difference for me. Deads really thickened me up!
 
i thought i'd come back to this old post and say hang cleans, my upper back is alot bigger and is my best bodypart now.

my back routine

chins
deads
cleans
bent over bb rows


if your back cant grow of this, well.......sucks to be you
 
I'm with Canadian Oak......Deads for lower, and TBar for upper, I've been on a mission for width the last few months and have added at least 3" to my lat width overall, with heavy tbars (180# drop sets)....I'm looking forward to breaking my 200# mark as I know it'll be worth it.

I always finish back day with Lat Pulldowns after I'm wasted as it tweaks upper and lower and tie-ins.....so it's dropsets from the most the rack has (about 200# at our gym) dropping 20% each time running to failure and doing 3 forced reps each time.
 
deadlifts, chins and pullovers are my favourites for back. Im not really sure what gave me my lat width though as I havnt really had a staple pulldown or row movement. The only exercise I have done since I started was deads. I think also stretching the lats before and after workouts and also practising spreading the lats has helped my spread too.

on a second note, who keeps bringing all these old polls back by voting on them?
 
^^^I dont see any...

Chins and bent over rows in that order cuz if you cant do chins your outta shape!
 
My favorite has always been chins. Hands down. I've been doing a lot of T-Bar lately though and I'm really liking what I'm seeing from that.
 
When you guys say "chins", do you mean Chin-ups (i.e. palms facing towards you)? I thought they worked your bicep muscles more than anything, and I thought that pullups (i.e. palms facing away) worked your shoulders and back. Please correct me if I'm wrong, as "chins" seems to be the favored exercise for back.
 
needmassnow said:
When you guys say "chins", do you mean Chin-ups (i.e. palms facing towards you)? I thought they worked your bicep muscles more than anything, and I thought that pullups (i.e. palms facing away) worked your shoulders and back. Please correct me if I'm wrong, as "chins" seems to be the favored exercise for back.
Click to expand...

Thats a girl chin up lol... wide grip palms out! :evil:
 
If you could only pick one exercise to build a complete back it would have to be bent over bar rows - hits lats, traps, erectors, rear delts and the "cookie cutter" muscles. If you could only do two, then drop the rows and do chins followed by deads. But you don't have to do just one or two. So use chins, deads and rows and clean variations.
 
I did rack chins, BB rows and deads on tuesday, day after I was fine. On chest/bi's day (yesterday) I did pullovers and underhand chins and suddenly now my lats are sore as fuck and my lower traps too...
 
Last edited:
Deadlifts
Rows
Chins

I think you need em all for complete development.
Snatches do a lot for my back too though. My upper back grows in a whole different way from the Olympic lifts.
 
All i really do is deadlifts and bent rows and my back has bulked up since 7 months ago. I'm trying to raise my chins now by doing assisted chinups.
 
Deadlifts are excellent for strength and contribute to overall body mass increases but specifically adding muscle to your back - Bent over barbell rows are the king.
 
as soon as i started doing consistent chins all of a sudden i had lats. So i vote chins

EDIT: oh wow, I thought this thread had just been posted in, threads have been randomly popping up for me lately that havent been posted in for months.
 
z66x said:
as soon as i started doing consistent chins all of a sudden i had lats. So i vote chins

EDIT: oh wow, I thought this thread had just been posted in, threads have been randomly popping up for me lately that havent been posted in for months.
Click to expand...

Yeah I guess someone votes in the polls and it pops back up. Deadlifts for me for sure, then weighted pullups.:D
 
Definitely deadlifts. I don't really even work my back that much, but it's huge and it's a V shape despite my huge gut in the front.

Deadlift, barbell rows, dumbell rows. I'd do pullups, but I'm not strong enough to pull my weight.
 
bent over rows. ( strict form with full range of motion )

hammer strength overhead unilateral rows ( ultra strict form and no full extension at bottom )


hammer strength mid unilateral rows ( less strict form and no full extension at bottom )

cable pulley lat pulldown w/ close grip handle ( all the way to sternum with full stretch at top )
 
priity much my back workout which totally transformed my back was,
deads from shins heay
pull ups/wide grip/closer grip
dumbell rows one arm,

after a few weeks i switched to deads from the floor and i found them so much easier to go heavy because of the technique perfected from the shins
and now i alternate between heavy deads full motion and rack pulls, always heavy! and ive developed a nice thick back with all bullshit aside it worked
 
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