Back

**mcvays1** · 08-29-2004, 01:54 PM

My back workout is composed of Dumbell rows, Bent over bar rows and Lat pull downs. When I do my rows I feel it more in my bicepts. I do my bicepts on the same day as this because of that. How do you do it so you feel it more in your back?

**bluethunder** · 08-29-2004, 02:56 PM

My guess is your form is out the window. As for the lat pull-downs make sure you use a pronated overhand grip,wide & in front. What you need to remember is your hands are only hooks holding the bar while you use you lats to pull & contract. Rows same principle use a 45 deg angle bring up to below pecs near top of belly button preferbly wide grip. You may need to use the smith machine at first that way you can concentrate on trying to mostly use your lats instead of bi's. Also you may be using too much weight and you are overcompensating trying to move the weight with your bi's escpecially if you have a weak back. So drop the weight and correct your form #1 thing to do. Good luck

**ToJuice,OrNotToJuice** · 10-13-2004, 06:21 PM

I would throughout the pulldowns and do pull-ups instead. Through some shrugs and deads in there and you should be good to go.

**kloter1** · 10-13-2004, 06:41 PM

start hittin some deadlifts. killer lift for lower back.

**mcvays1** · 10-15-2004, 01:11 AM

Well are good exercises for the mid-upper back?

**leelee_69** · 10-16-2004, 07:19 PM

Originally Posted by mcvays1

Well are good exercises for the mid-upper back?

Check out here, http://www.bodybuildingpro.com/backintro.html

It shows which exercise do what.

**Anhydro78** · 10-19-2004, 02:14 AM

which ever exercise you do with Lats you should fully relax the muscle and let it stretch with the exercise. When you grab a dumbell you should be able to feel the weight pull on both ends of your lat. If not grab a heavier weight. Substitute pull downs for weighted pull ups. Over hand and under hand is good with this exercise. When you do pull ups squeeze your back in the conctracted position. Try to learn dynamic muscle control.

**nsa** · 10-21-2004, 04:38 PM

Originally Posted by kloter1

start hittin some deadlifts. killer lift for lower back.

Killer lift for your entire back (erector spinae, trapezius, lattimus dorsi and rhomboids) when done with correct form. And certain muscles in your legs depending on which style you do, stiff leg or regular.

**Pork Chop** · 10-22-2004, 07:48 AM

Dumbell rows, Bent over bar rows and Lat pull downs are good exercises.
Doing deadlifts, your legs give out before your back does.
Use straps always.

I found doing this helped isolate the back from my bi's :
- Imagine the goal of the exercise is pushing small pads backwards with your ELBOWS.

**bluethunder** · 10-22-2004, 08:56 AM

Originally Posted by mcvays1

Well are good exercises for the mid-upper back?

Close grip with V handle seated rows & T - rows with a 45lb bar comes to mind.

**nsa** · 10-22-2004, 09:07 AM

Originally Posted by Pork Chop

Dumbell rows, Bent over bar rows and Lat pull downs are good exercises.
Doing deadlifts, your legs give out before your back does.
Use straps always.

I found doing this helped isolate the back from my bi's :
- Imagine the goal of the exercise is pushing small pads backwards with your ELBOWS.

This makes no sense to me...

If your legs (i.e. quads) are giving out, which they shouldn't be before your back is, Do stiff legged deadlifts, this hits the hamstrings instead of the quads as a minor muscle group in the exercise and this also hits your back more IMO.

**Pork Chop** · 10-22-2004, 09:13 AM

Originally Posted by nsa

This makes no sense to me...

If your legs (i.e. quads) are giving out, which they shouldn't be before your back is, Do stiff legged deadlifts, this hits the hamstrings instead of the quads as a minor muscle group in the exercise and this also hits your back more IMO.

straight leg deadlifts do nothing to build a thick back.
That's an all hams, glutes and lower back exercise.