Results 1 to 30 of 30

Thread: Whats your favorite back workout?

  1. #1
    Join Date
    Jul 2012
    Location
    Wasaga Ontario
    Posts
    709

    Whats your favorite back workout?

    What is your favorite way to workout your back

  2. #2
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    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

  3. #3
    Join Date
    Jun 2011
    Location
    Knoxville, Tennessee
    Posts
    2,717
    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

  4. #4
    Join Date
    Sep 2004
    Location
    england/north east
    Posts
    10,240
    if i had to choose just one exercise for me it would be rocky style pull ups
    no open source posting
    keep all source request's to PM'S please


    someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.


    detailed detection times
    at least 45 day's active use and 100 posts for a source check
    unsure about the rule's please read up
    thread for first cycle choices


    SOURCE CHECKS CLICK HERE

  5. #5
    Join Date
    Apr 2011
    Location
    Southern Ontario
    Posts
    333
    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.

  6. #6
    Join Date
    Jun 2008
    Location
    Kitchen, Gym, Kitchen....
    Posts
    13,716
    Bent Over BB followed by:

    Bent Over DB
    Good Mornings
    Seated Cable
    Deads

  7. #7
    Join Date
    May 2010
    Location
    Back from Afghanistan
    Posts
    27,376
    Quote Originally Posted by stpete View Post
    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.

  8. #8
    Join Date
    Aug 2012
    Location
    NY
    Posts
    907
    I love good mornings and bent BB rows. Lat push downs are great too!

  9. #9
    Join Date
    May 2006
    Posts
    422
    Old school T bar rows, bb rows and deadlifts

  10. #10
    Join Date
    Dec 2011
    Location
    Western Australia
    Posts
    518
    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

  11. #11
    Join Date
    Apr 2011
    Location
    Southern Ontario
    Posts
    333
    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.

  12. #12
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    29,917
    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.

  13. #13
    Join Date
    Dec 2011
    Location
    Western Australia
    Posts
    518
    Quote Originally Posted by TOkidd View Post
    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!

  14. #14
    Join Date
    Apr 2011
    Location
    Southern Ontario
    Posts
    333
    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

  15. #15
    Join Date
    Jul 2012
    Posts
    1,405
    Wide grip chin ups X5
    Close grip chin ups x5
    Bent over rows x5
    Lat shrugs x5
    Cable rows x4
    Deadlifts x5

  16. #16
    Join Date
    Mar 2012
    Location
    Sydney
    Posts
    161
    Deadlifts
    bent over rows bb
    widegrip pull ups

  17. #17
    Join Date
    Sep 2012
    Location
    Canada
    Posts
    579
    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

  18. #18
    Join Date
    Feb 2003
    Location
    The Gym-aka my garage :-)
    Posts
    790
    WOW! Most of you are doing a lot of sets!

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

  19. #19
    Join Date
    Mar 2010
    Location
    Australia
    Posts
    2,317
    Staple Back training for me include..

    Pull ups
    DB rows
    Deadlifts

  20. #20
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by Vibrantred94gt View Post
    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...

  21. #21
    Join Date
    Sep 2012
    Location
    UK (Nr London)
    Posts
    3,913
    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.

  22. #22
    Join Date
    Nov 2011
    Posts
    2,863
    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.

  23. #23
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    29,917
    Quote Originally Posted by TOkidd View Post
    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.

  24. #24
    Join Date
    Mar 2011
    Posts
    5,357
    Quote Originally Posted by kelkel

    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?

  25. #25
    austinite's Avatar
    austinite is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
    Join Date
    Mar 2012
    Location
    Cialis, Texas
    Posts
    31,155
    I hate all of them. But if I HAD to choose, I'd say parallel grip chin ups.

  26. #26
    Join Date
    Feb 2012
    Posts
    140
    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

  27. #27
    Join Date
    Jun 2009
    Posts
    13,685
    Deads
    chins
    bent over rows

  28. #28
    Join Date
    Feb 2012
    Location
    With the 100 lb plates.
    Posts
    1,912
    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.

  29. #29
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
    Join Date
    Nov 2009
    Location
    UK Get in the diet forum!
    Posts
    7,901
    Quote Originally Posted by austinite View Post
    I hate all of them. But if I HAD to choose, I'd say parallel grip chin ups.
    Great movement

  30. #30
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    29,917
    Quote Originally Posted by gearbox View Post
    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

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •