How to make my back GROW

[jnevin]

Bent over barbell rows are great. You can switch grips over tends to get the center of my backand lats, under gets mid traps and oddly lower traps. Keep your core tight and head looking straight, not up at your reflection. Grab the barbell and bend to an angle you're comfortable with where you don't feel your lower back straining. (No where near 90 deg.) Leading with your elbows, row the weight back to your diaphragm, squeezing your shoulder blades together. Release, rinse, repeat.

Do hang cleans too.

 

[jdynasty]

for the pullups, dont be concern with adding weight at first, when you can do 3 solid sets of 10 reps, then think about adding the weight, and make sure you are pulling with your lats

 

[Guinness5.0]

For bb rows you'll want your back to be as close to parallel with the ground as possible. As long as you don't round you'll be fine. There's a link or two on the first page of the big 5x5 thread with pics/descriptions that will make it clear how to properly perform bb rows.

 

[jnevin]

With rows and pull ups, always try to imagine pulling with your elbows and get that squeeze in your shoulders. You'll see the difference so much faster if you do that with less weight and work up instead of heavier weight and poor form.

 

[H_T_]

yeah, do whatever you can to make your sets last longer than 10 seconds on the rows.

 

[jnevin]

And lose the leotard with matching braided head and wrist bands.

 

[the good thief]

Ok so everyone who sees this pic says my lats are lagging.

Right now I do HST training, for back I do deadlifts, wide grip pull down, and seated rows.

I haven't been doing pull ups, but I can start, I have no way to weight them and I am close to 200lbs so adding weight will drop my reps to 5 or less!

What can I do to make my lats GROW! I need some size.

Here is the pic

Ever try the assisted pull up machine? I know it's but it allows you to touch your chest to the bar on every rep. I read this in a Vince Gironda book. I lead w/this exercise on my back day, 5x10, for six months, increasing when I could. Made the largest difference in my width appearance from the front, followed assisted pull ups w/bb rows...

 

[Lestat]

thanks for all the advice.

there is no assisted pull up machine at my gym.

I will incorporate bent over barbell rows and pull ups.

Thanks again.

 

[Silvertide]

I agree with what everyone said. Make sure you're hitting your BB rows as close to parallel as possible, and also make sure you're using the full range of motion of your pullups. Specifically, your clavicle or chest should touch the bar on every rep, and you should lower yourself in a slow, controlled manner. I see a lot of people cheating on these.

 

[H_T_]

hit those single arm db rows, too.