Whats your favorite back workout?

[mikey hulk]

What is your favorite way to workout your back

[baseline_9]

I like ....

Straight arm cable pull downs
Seated cable rows (close grip)
Iso hammer pull downs
High rows (using modified grip on a low hammer row)
Hyper extensions
Dead lift

[Dpyle]

Usually hit light pull downs for warm up then it's usually something like this

Deadlift
Bent over bb rows
Working sets for pulldowns
Seated cable rows
And facepulls

[stocky121]

if i had to choose just one exercise for me it would be rocky style pull ups

[TOkidd]

For me, my back workout doesn't change all that much:

Deadlifts X 5 sets
Wide-grips chins (alternated with narrow-grip every-other-week) X 5 sets
Bent-over barbell rows (alternated with cable rows every-other-week) X 5 sets
One-armed dumbell rows X 5 sets

Back is usually my longest, most demanding workout.

[stpete]

Bent Over BB followed by:

Bent Over DB
Good Mornings
Seated Cable
Deads

[Times Roman]

Bent Over BB followed by:

Bent Over DB
Good Mornings
Seated Cable
Deads

I'm such and old fuk

good mornings kill my lower back, but i still do them [lightly]
seated cable
cable pull downs

and an exercise on the butterfly machine. not sure what it's callled. instead of facing out, i face in, and "open" the handles. call em reverse fly's?
and then a machine that is a modified good morning, almost like a reverse sit up.

[red_hulk]

I love good mornings and bent BB rows. Lat push downs are great too!

[rockhardman]

Old school T bar rows, bb rows and deadlifts

[Bevsta123]

5x Deadlift
4x Wide grip pull ups targeting lats
5x Rows <3
4x Lat Pull downs
4x Bent over Rows

Simple yet iv been making decent back gains over the past months

[TOkidd]

I'm amazed how few people do chins. A lot of people don't even mention Lat pulldowns as a replacement. Still, for me chins will never replace pull downs for adding width to your lats.

[kelkel]

Just basic and heavy with a quick pace. Exercises change from workout to workout. Heavy old school T bar rows with olympic bar shoved in the corner is probably my favorite movement.

[Bevsta123]

I'm amazed how few people do chins. A lot of people don't even mention Lat pulldowns as a replacement. Still, for me chins will never replace pull downs for adding width to your lats.

i know what you mean buddy!

[TOkidd]

I forgot about T-bar rows. I can't really do them anymore, because the crappy gym I go to on back day (I have a great home gym, but no cables and long bars I like to use for deads) doesn't allow it anymore because so many people have punched holes in the drywall in the past doing them. But they used to be a staple for me in the first four years of my training.

There's also this great contraption where you lie on your stomach on a alight angle, and can do something like a T-bar row while your lower back is supported. The bar you lift can be stacked with plates, and allows for a number of different grips. This is my favorite way of doing rows, but the two gyms near my house don't have 'em, which is weird 'cause every gym I used to go to had them. Does anyone else know what I'm talking about? What's it called anyways?


TOkidd

[951thompson]

Wide grip chin ups X5
Close grip chin ups x5
Bent over rows x5
Lat shrugs x5
Cable rows x4
Deadlifts x5

[eazyduzit]

Deadlifts
bent over rows bb
widegrip pull ups

[GreMos]

Bent over rows
Cable rows close and med grip
Lat pull downs
Hyperextensions
Reverse pecdec
Dead lift

Not in that order.. Or ever the same. That's just what I'm doing next time.

I'm too damned fat to do chin ups so f that

[Vibrantred94gt]

WOW! Most of you are doing a lot of sets!

I do deads, pull ups, cable rows OR tbar rows.

[boxa06]

Staple Back training for me include..

Pull ups
DB rows
Deadlifts

[baseline_9]

WOW! Most of you are doing a lot of sets!

I do deads, pull ups, cable rows OR tbar rows.

Back is fairly complex and does require more movements to fully stimulate all muscles...

[krugerr]

I hit deadlifts first every time, then I isolate by doing dumbell rows, lat pull downs (close and wide) followed by shrugs.
I always get a good solid ache. And my deadlifts are pretty good. I can do a few working sets at ~350lbs.

[SEOINAGE]

basically what i do but with lower day is deadlifts.

then on upper days I do barbell rows, or pull ups.

on cardio days I do ring rows or pull ups.

sounds basic and simple, yet my back growth is decent. But with anything genetics play a part in that, as well as my childhood activities and such.

[kelkel]

I forgot about T-bar rows. I can't really do them anymore, because the crappy gym I go to on back day (I have a great home gym, but no cables and long bars I like to use for deads) doesn't allow it anymore because so many people have punched holes in the drywall in the past doing them. But they used to be a staple for me in the first four years of my training.

There's also this great contraption where you lie on your stomach on a alight angle, and can do something like a T-bar row while your lower back is supported. The bar you lift can be stacked with plates, and allows for a number of different grips. This is my favorite way of doing rows, but the two gyms near my house don't have 'em, which is weird 'cause every gym I used to go to had them. Does anyone else know what I'm talking about? What's it called anyways?


TOkidd

Yes. It's just a supported T-Bar row. Several names for it, spider bench, etc. I actually do a version of it as well by sliding a bench at a 35 degree angle over the bar on my smith machine. Works perfect.

[gearbox]

Yes. It's just a supported T-Bar row. Several names for it, spider bench, etc. I actually do a version of it as well by sliding a bench at a 35 degree angle over the bar on my smith machine. Works perfect.

Explain better?

[austinite]

I hate all of them. But if I HAD to choose, I'd say parallel grip chin ups.

[Bjwr]

Wide grip chins
High row
Lat pull down
Single arm low cable row
Machine pullover
Seated row or Bb row

Do deadlifts every 2nd back day an lose one of the other excersises

[songdog]

Deads
chins
bent over rows

[600@50]

Deadlifts
DB rows
Seated Hammer row
Lat pulls
V grip cable rows

These are not all done on the same day. Deadlifts are usually done and that's all. On other back days just 2 movements then on to biceps.

[baseline_9]

I hate all of them. But if I HAD to choose, I'd say parallel grip chin ups.

Great movement

[kelkel]

Explain better?

If you mean my home version "supported row" it's essentially this: Lower the bar to the bottom on your smith. Angle the back of the bench at app 35 degrees or whatever your bench allows. Slide it from outside the apparatus in, just to the point where the top of the back pad is over the angle the bar traverses. Then chest down slightly over the top of the pad, grab the bar and fire away.

You'll have to adjust for proper feel and fit based on what works for you. It's a nice movement when your lower back has had enough of other compounds, IMO.

kel