Wide back

[mphowells]

Hi

Think I'm starting to get to the stage of being out of proportion again, my back, although thick is lacking width.

Can anyone advise on some decent exercises to combat this?

I'm doing db rows and covering other compounds like deads and squats (although currently front squats). I'm also doing a back machine which seems to be more for lower back and also cable lat pulldown.

Thanks

 

[Big_BK]

what is the "back machine". I would drop all machines from your routine unless you wanna throw in maybe a row at the very end of your workout on a machine (preferably the plate loaded hammer strength ones). I would throw in wide grip chins to hit your lats.

 

[bblazer]

What he said.

Wide grip chins or lat pulldowns if you have to use a machine.

Machines are for rehab though.

B-

 

[dabuffguy]

I love doing drop sets with Pull ups then moving to the pull-down machine. I do all my sets on pull-ups and then move to the machine and do more sets focusing strictly on the lat muscles, and then drop the weight again to really light and do some pull and holds.

 

[mphowells]

Thanks guys, back machine is some random sit down thing, with a paded bar behind you, you lean back which is what lifts the plates. They do have the hammer strength (although not actually that brand) machine you talk about.

 

[HAYEZ]

i do weighted close grip pullups
deadlifts
wide grip pull ups slow
bent over rows on bench
cable rows
my back blew up from that

 

[skullcrushin22]

wide grip chins for sure

Just use a wide grip for all the other back exercises you do for more width.

 

[keasbey]

when you guys say chins do you mean chins or mean pull ups? i also thought the chins were a bicep focused lift

 

[Big_BK]

pull ups / chins same thing in my book. just make sure you have a wide grip palms facing forward. Use straps if your bi's are giving out.

 

[mphowells]

when you guys say chins do you mean chins or mean pull ups? i also thought the chins were a bicep focused lift

I was thinking the same thing, I always see chins as palm of hands facing towards you and pull as plam facing away - that's probably wrong though.

Thanks for the info on weighted pull ups, I have avoided these in the past cos I have hands like a child so will get some wraps for better grip.

I tend to do 3 exercises per body part and go to failure on the last set, currently 3 sets of 8 which is as heavy as tend to go). Would it be beneficial to do 4 exercises or is this overkill? (something which I know I have done in the past)?

Thanks

 

[desmond]

Back Width?

- weighted pull ups (imagine ur hands as hooks, pull through elbows to minimise biscep involvement)
- if ur MMC is lacking, u could always try pullovers, bent torse forward leaning cable rows, and of course also include bb rows or db rows

 

[timtim]

wide grip anything will work. just change hand positions going neutral grip on some, underhand on others, etc. dont go too wide that you limit the range of motion though.