2 excellent exercises for back

[Juice Authority]

I've always done pull-ups and dumbbell rows as part of my routine. A friend of mine suggested a slightly different approach to those movements that have made a big difference. Instead of pull-ups in the traditional sense he suggested doing the pull-ups on the smith machine, super wide-grip with my feet elevated so my body was horizontal to the floor. Damn. That was an intense exercise. It totally isolated the upper back (wingtips). Next, instead of alternating arms for dumbbell rows he suggested doing it using both arms. In this movement your body is positioned similar to doing bent over rows with the straight bar, but using dumbbells instead. Your arms are at a dead hand and it's a circular movement. That will pump your back big time.

[dec11]

I've always done pull-ups and dumbbell rows as part of my routine. A friend of mine suggested a slightly different approach to those movements that have made a big difference. Instead of pull-ups in the traditional sense he suggested doing the pull-ups on the smith machine, super wide-grip with my feet elevated so my body was horizontal to the floor. Damn. That was an intense exercise. It totally isolated the upper back (wingtips). Next, instead of alternating arms for dumbbell rows he suggested doing it using both arms. In this movement your body is positioned similar to doing bent over rows with the straight bar, but using dumbbells instead. Your arms are at a dead hand and it's a circular movement. That will pump your back big time.

be careful of your shoulder joints with this

[Juice Authority]

be careful of your shoulder joints with this

Interesting point. I have noticed shoulder joint issues since I started this movement. I wasn't sure what was causing that but this might explain it.

[dec11]

Interesting point. I have noticed shoulder joint issues since I started this movement. I wasn't sure what was causing that but this might explain it.

rotator cuffs would be under a hell of a strain, mine are running down and hiding in my rib cage just at the thought of it lol

[terraj]

Those rack pulls are big over at the DC forum....I must try it one day

[lovbyts]

be careful of your shoulder joints with this

I agree, that may be the culprit that got me a few months ago and I'm still dealing with it.

[Juice Authority]

rotator cuffs would be under a hell of a strain, mine are running down and hiding in my rib cage just at the thought of it lol

I had to stop doing upright rows because of the strain on the rotator cuff. I've had been doing straight bar upright rows for years until a physical therapist told me that was the worst possible exercise for straining the rotator cuffs.

[gearbox]

What are straight bar up right rows. Where your seated on a bench and row the cable into your chest

[Juice Authority]

http://everkinetic.com/exercise/barbell-upright-rows/

[chi]

i have never had an issue with my rotator cuffs and upright straight bar rows. Those work the traps well too.

[dec11]

I had to stop doing upright rows because of the strain on the rotator cuff. I've had been doing straight bar upright rows for years until a physical therapist told me that was the worst possible exercise for straining the rotator cuffs.

funny you mention, afew weeks back i thought my rotators had come round a good bit, tried a bit of upright rowing and boom, was like a fvckin knife going into my shoulder, i could actually hear a loud snap. a culprit exercise, for sure mate and well and truly dropped for me.

[dec11]

i have never had an issue with my rotator cuffs and upright straight bar rows. Those work the traps well too.

me either, for best part of 18yrs but goes to show if theres a rotator prob upright rows seem to be a no no. pity, i used to love doing em

[dec11]

http://everkinetic.com/exercise/barbell-upright-rows/

very useful site for demonstrating form to noobs on here, good find mate!

[RotorHead]

hell yea nice site!

[Mr_Prop_var_Testen]

Yea it's a good exercise but it's more of a wide row then a horizontal pullup....pullups are vertical they work the back from a totally different angle...so include both in ur workout

[Juice Authority]

Yea it's a good exercise but it's more of a wide row then a horizontal pullup....pullups are vertical they work the back from a totally different angle...so include both in ur workout

^^^agreed. I usually end with close-grip pull-ups. It helps stretch the muscle group.

[nmy]

that's not the excercise he ment

what he ment is bit.ly/w2hfxD

[Armykid93]

im gona try those next tonight at the gym

[nameabetter]

Rack pulls and kroc rows. Don't be intimidated to go heavy.

[mirin_serratus]

rack pulls are for lower back/hams, most people wouldn't even do them on back day

try heavy pendlay rows, they activate your entire lats/upper back and really gives back thickness/strength