Thread: Good exercises for back?
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02-04-2004, 07:37 PM #1New Member
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Good exercises for back?
What would be some good mass building exercises for back?
Right now i'm mostly using row machines. Would I be better off using free weights instead of machines?
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02-04-2004, 07:48 PM #2Associate Member
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Yeah, freeweights for mass building is the way to go.I think DEADLIFTS are the best mass building exercise, I also like wide- grip pull ups with weights attached.
My back workout
Deads
Dumbell rows
Pull-ups
Bent-Over Barbell rows
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02-04-2004, 07:59 PM #3
I've always gotten good results with bent over rows. Lately, I've been doing an excercise, but I don't know what it's called (if it even has a name). I put my bench on a slight incline (up like two notches (but I don't know how many degrees that it)). I sit on the bench with my chest down (I feel like I'm riding my motorcycle in that position). I hold light dumbells letting them dangle down. I keep my arms pretty streight (but not completely streight) and I lift the weight up and out to my sides (kinda like a bird flapping it's wings). I squeez my shoulderblades together at the top and hold it for a second. When I started, I had a hard time lifting 5lbs. in each hand. I also had a bit of a time angling myself right so that I could really feel it, but now that I've pretty much perfected it, I can really feel my back getting thicker. It really works more of the middle and lower traps really. For the upper traps, I've been doing really well with cable shrugs. I also do dumbell shrugs and barbell shrugs with the Smith Machine. For the lats, bent over rows work well for me and I've been doing cable pull-downs.
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02-05-2004, 08:05 AM #4
big weight = big muscles
stick with deadlifts, bent over row, and pullups, you don't need anything else
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02-05-2004, 05:13 PM #5Originally Posted by dave_0000
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02-05-2004, 05:18 PM #6VET
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DB - what you're doing sounds more like a rear delt exercise with a bit of a scapula pinch at the end. The scap pinch is ideal for the muscles in between the shoulder blades.
I do scap pinches a little different though - instead of extending the arms like you do. I use a row machine and keep my arms straight, and squeeze the shoulder blades together. Sometimes I wonder if people think I'm trying to do a row and just don't know how. (then i look in the mirror at my massive size and say **** em)
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02-05-2004, 09:09 PM #7
Overhand Grip Deadlifts (low reps, heavy weight)
Chin Ups
Underhand Grip Deadlifts (moderate weight/reps)
Barbell Rows
V-Bar Rows
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02-05-2004, 09:15 PM #8Originally Posted by KeyMastur
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02-05-2004, 09:19 PM #9Associate Member
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Haha Keymastur I was at the gym today doing back and was doing the same exercise, I always feel a bit self-conscious doing them cause people think I don't know **** about training, unfortuanately I don't have the size to say Fuc k em all. LOL
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