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Getting a wider back


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Getting a wider back within the Weight Training & Weight Lifting category.

Excerpt: I know theres a shit load of these out there but....I want a wider back(who doesnt). This is my routine so far.... Cable row-3x8/10 Deadlift-4x8/10 BB V bar row-4x8/10 Lat pulldown-4x8/10 DB row-3x8 BB row-3x8(underhand grip) Cable straight arm pulldown-3x8 Am i over training? Recently i switched up the way i do v bar rows...i used to have my back parallel to the ground, but some guy at the gym who looks pretty stocky told me to try a new way. He said i need to have more of an angle

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  1. #1
    All Natural
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    Getting a wider back

    I know theres a shit load of these out there but....I want a wider back(who doesnt).
    This is my routine so far....
    Cable row-3x8/10
    Deadlift-4x8/10
    BB V bar row-4x8/10
    Lat pulldown-4x8/10
    DB row-3x8
    BB row-3x8(underhand grip)
    Cable straight arm pulldown-3x8
    Am i over training? Recently i switched up the way i do v bar rows...i used to have my back parallel to the ground, but some guy at the gym who looks pretty stocky told me to try a new way. He said i need to have more of an angle and an arch in my back when i do my BB vbar row. But when i do that i feel a sharp pain in my lower back. Its not a good pain either its an "oh shit" bad pain lol. Sorry for the long write up....

  2. #2
    Chairman Member P0N's Avatar
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    Re: Getting a wider back

    Sounds okay to me. Maybe add in some delt flies too. As far as bent over bb rows, I wouldn't recommend bending parallel to the floor either as it puts your lower back in a vulnerable position. I agree with the advice you were given. Basically you need to bend your knees a little and lean forward pivoting on your hips (do not bend your lower back) to get the angle. Keep your back flat and your core braced, and don't overload the bar. Use a weight that you can handle without jerking your legs or back and you aren't using momentum.

  3. #3
    HEAD MODERATOR stevesmi's Avatar
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    Re: Getting a wider back

    when I interviewed Frank Zane I asked him the #1 mistake guys are making in the gym today and his answer was overtraining their shoulders. by the look of your post he is right. remember your shoulders are not supposed to be destroyed at all, if you do then you will have rotator failures as you get older.. in fact 50% of gym rats have some sort of tear in their shoulder from over pounding, you just don't realize it unless you went and did an MRI and we are so used to general soreness and pain.
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