Good Back Exercises Needed!

**BIGB** · 10-21-2002, 05:45 PM

NOT A STEROID QUESTION BUT WAY MORE PPL ARE HERE THAN AT THE WORKOUT ONE SO HERE IT IS. I'M 19 AND LOVE TO TRAIN BUT I GET DISCURRAGED WHEN I GO TO THE GYM AND THERE ARE THE MONTEROUS GUYS THERE PUSHIN HUGE WAIT I FEEL LIKE A BITCH SO I WOULD LIKE TO WORKOUT AT HOME UNTIL I FEEL I AM AT A GOOD LEVEL OF FITNESS. WHAT I NEED TO KNOW IS WHAT IS A GOOD BACK ROUTINE WITH OUT HAVIN A LAT PULL DOWN MACHINE AT HOME I HAVE EVERYTHING ELSE BUT THAT SO IF YOU GUYS COULD THROW ME SOME GOOD BACK EXERCISE TO COMPLETE A BACK DAY THAT WOULD BE AWSOME. THNXS

**KeyMastur** · 10-21-2002, 05:58 PM

What you need to know first is 2 things :

1 - stop typin in all caps, makes it hard to read and i feel like you're yellin at me

2 - those "monterous guys in the gym pushin huge wait" (monsterous guys in the gym pushin huge weights) started out just like at one point or another

Some things to do at home :

1 - chop down a tree, then stand on top and saw some of the logs - imitates a rowing action
2 - get a canoe or boat and wait til the rain fills up your ditch, and row back and forth on your lot
3 - climb some trees

Ok, all joking aside now, what type of equipment do you have at home ? You could always buy one of those bars that go in a doorway and use that as a pull-up bar to sort of replace your lat pull downs. IMO I think wide grip pull-ups are the best thing available. And then of course the wide grip on the lat machine when you can do more than your body weight.

**iron4life79** · 10-21-2002, 06:00 PM

where to start?

bb rows, db rows, chins(wide and narrow grip), deadlifts. im sure ive left some out, some i probably do myself. but that should get you started.

keymastur----chop some trees? LMFAO.........

peace bb79

**BIGB** · 10-21-2002, 06:35 PM

Yeah he's a funny guy keymastur but i like the idea of the pull up bar for in betwwen the door never thought of that thanxs1

**Rickson** · 10-21-2002, 07:07 PM

There are four back exercises I love. Deadlifts, Deadlifts, Deadlifts, and weighted widegrip pullups.

**majorpecs** · 10-21-2002, 07:17 PM

There are 4 I love also. Deadlifts, Deadlifts, Deadlifts, and TBAR Rows!!!

**MBaraso** · 10-21-2002, 07:35 PM

Here's my back workout:

Bent barbell rows-4 sets, 12-10-8-8 reps
Seated Row 4 sets, 12-10-10-8 reps
Pulldowns 4 sets, 12-10-10-8 reps
Rear delt (wide grip) machine 4 sets, 12-10-10-8 reps
Close grip pulldowns machine 3 sets, 10-8-6 reps
Lower back extention (machine) 3 sets 20 reps
Pull-ups 3 sets

Set's do not include a warm-up

**dansteelman** · 10-21-2002, 07:37 PM

Originally posted by MBaraso
Here's my back workout:

Bent barbell rows-4 sets, 12-10-8-8 reps
Seated Row 4 sets, 12-10-10-8 reps
Pulldowns 4 sets, 12-10-10-8 reps
Rear delt (wide grip) machine 4 sets, 12-10-10-8 reps
Close grip pulldowns machine 3 sets, 10-8-6 reps
Lower back extention (machine) 3 sets 20 reps
Pull-ups 3 sets

Set's do not include a warm-up

all he has is a home gym, so he cant do but a couple of em

**GrapeApe** · 10-21-2002, 09:25 PM

There is Really only one Back Excercise that i Love. Weighted WIDE Grip Pull ups. I do a few other things but That is my Fav.

**storrm** · 10-21-2002, 09:31 PM

u can't grow on a weider 1000 don't be intimadated and go grow at the gym, chin ups (wide grip)

**djdjdjddjon** · 10-21-2002, 09:39 PM

gosh, i feel like im not doing enough for back now...lol the workout changes constantly but usually includes 3-4 of the following @ 3-4 sets per exercise, starting with compound movement, always deadlifts, then some type of free weight rowing (tbar, dumbell, etc..) then wide or close grip pull downs, and then seated rows...