Need One More back Exercise...

[tzan]

I'm switching up my splits and I need help deciding on one more exercise to throw in at the end of my back workout. Here is my routine:

weighted pulls-10/8/6
db rows-10/10/10
closegrip pulldowns-10/10/10


Unfortunately deads are not an option since all it takes is the slightest tweak and my lower back will put me out of commish. I was thinking either medium grip pulldowns or medium grip cable rows?? What do you guys think??

 

[psychedout]

Seated cable row.

 

[psilo]

Either wide-grip supinated BB rows or a chest-supported row like T-Bar or Hammer Strength.

 

[BOOEY]

BB-row, T-bar Row, Straight-arm pulldowns, 1 handed seated cable rows, hyper-extensions

 

[tzan]

I think I'm going to go with seated cable rows. It's been a while since I had those in my routine. I don't like to do bb rows since my lower back prevents me from going all out.

weighted pulls-10/8/6
db rows-10/10/10
closegrip pulldowns-10/10/10
medim grip cable rows-10/10/10
hypers

 

[Moray Muscle]

Hise Shrugs

 

[JohnnyCoho]

I think I'm going to go with seated cable rows. It's been a while since I had those in my routine. I don't like to do bb rows since my lower back prevents me from going all out.

weighted pulls-10/8/6
db rows-10/10/10
closegrip pulldowns-10/10/10
medim grip cable rows-10/10/10
hypers

Tzan,

- I'm guessing "weighted pull" are wide grip Pull-Ups.
- I'd drop the closegrip pulldowns all together
- db Rows & medium grip rows are hitting the same target muscles
- add some shrugs or up-right rows for your traps
- maybe add some GM's as well for your lower back

I was plagued with back problems as well,..get yourself a Swiss Ball,..stretch on it and build your core!! Then start Deads again with really light weight.

 

[time2getbig]

I like standing T-Bar row

 

[Bonkme2]

Agree 100%

Tzan,

- I'm guessing "weighted pull" are wide grip Pull-Ups.
- I'd drop the closegrip pulldowns all together
- db Rows & medium grip rows are hitting the same target muscles
- add some shrugs or up-right rows for your traps
- maybe add some GM's as well for your lower back

I was plagued with back problems as well,..get yourself a Swiss Ball,..stretch on it and build your core!! Then start Deads again with really light weight.

 

[tzan]

Tzan,

- I'm guessing "weighted pull" are wide grip Pull-Ups.
- I'd drop the closegrip pulldowns all together
- db Rows & medium grip rows are hitting the same target muscles
- add some shrugs or up-right rows for your traps
- maybe add some GM's as well for your lower back

I was plagued with back problems as well,..get yourself a Swiss Ball,..stretch on it and build your core!! Then start Deads again with really light weight.

I work my traps on shoulder day(I do incorporate both up rights and shrugs.) Your assumption is right about me using a wide grip on my weighted pulls. The way I see it is I hit the width lat on the pullups, the thickness on the rows, and a little of both on the pulldowns(I shouldn't have said closegrip, it's more of a medium grip that I use.) So basically it's one more exrecise to either hit the outer lats, or more in the middle. It's really tough deciding which is weaker. My width and thickness are pretty close.

 

[JohnnyCoho]

I work my traps on shoulder day(I do incorporate both up rights and shrugs.) Your assumption is right about me using a wide grip on my weighted pulls. The way I see it is I hit the width lat on the pullups, the thickness on the rows, and a little of both on the pulldowns(I shouldn't have said closegrip, it's more of a medium grip that I use.) So basically it's one more exrecise to either hit the outer lats, or more in the middle. It's really tough deciding which is weaker. My width and thickness are pretty close.

M'Kay,..makes a little more sense now.

- Definately hittin' your width on WG Pull-ups
- Can see the thickiness in rows
- Still would drop the pull-downs but continue with the DB rows
....NOW,...what about adding some GM's for your lower back and other core work so we can get ya back to Deads?!?!

 

[MsBeverlyHills]

good mornings.

 

[Lee]

pulls ups