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  1. #1
    Godson's Avatar
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    Favorite back exercises?

    i'm having trouble with my own back exercises, what i do is

    1. Pull ups
    4 sets

    2. Close grip ( low row bar i use,and wrap it around a pull up bar) Pull ups
    4 sets

    3.Low Row machine
    4 sets

    (feel like low row machine and close grip pull up too much of the same)

    4. mix between bb row , and T-bone machine
    3 sets
    ( with the barbell row i feel like im doing it extremely incorrectly )

    4. Deadlifts
    4 sets



    im feeling like this isnt an effective workout , and honestly those pull ups i feel more in my bicept than back, and that feels incorrect.. this is my back workout once every week and my bicepts feel like they were worked more than my back,

    any advice on what to drop? what to add? whats more effective

  2. #2
    McFly's Avatar
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    Quote Originally Posted by Godson View Post
    i'm having trouble with my own back exercises, what i do is

    1. Pull ups
    4 sets

    2. Close grip ( low row bar i use,and wrap it around a pull up bar) Pull ups
    4 sets

    3.Low Row machine
    4 sets

    (feel like low row machine and close grip pull up too much of the same)

    4. mix between bb row , and T-bone machine
    3 sets
    ( with the barbell row i feel like im doing it extremely incorrectly )

    4. Deadlifts
    4 sets



    im feeling like this isnt an effective workout , and honestly those pull ups i feel more in my bicept than back, and that feels incorrect.. this is my back workout once every week and my bicepts feel like they were worked more than my back,

    any advice on what to drop? what to add? whats more effective


    I think you are overtraining your back..
    stick to 3 sets per exercise and try to get a total of 12-15 sets imo. Also do the more compound movements first e.g Deadlifts. I always get a good pump and this is my workout.
    Deadlifts 3 sets
    T-Bar rows 3 sets
    Lat Pulldown 3 sets
    Seated Rows 3 sets

  3. #3
    MuscleScience is online now AR-Hall of Famer
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    Working heavy deads back into my routine a year or so ago again, did wonders for my overall growth. I wish i would have never stopped doing them.

  4. #4
    Reed's Avatar
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    Dumbbell rows have always been a main stay in my routine. They have helped me alot

  5. #5
    AdamGH's Avatar
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    ya db rows are great!

    my current back routine:

    DB rows 4 - 10
    lat pulldowns 4 - 10
    cable rows 4 - 10

    i do biceps afterward. 4 -8 sets depending on how i feel.

  6. #6
    l2elapse's Avatar
    l2elapse is offline That don't kill me, can only make me stronger
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    bent over barbell rows are my favorite

  7. #7
    Godson's Avatar
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    Quote Originally Posted by l2elapse View Post
    bent over barbell rows are my favorite
    any idea where i can find proper routine for these, im trying to fit them into my routine but unsure if i'm doing them correctly

  8. #8
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    I hate doing back but I guess id go with the three iso machines that hammer strength makes

    I have to agree that heavy deads is great...but wow...they are miserable at the same time...lol

  9. #9
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    im an oldschool here. Pullups are my fav exercises of all not only back.

  10. #10
    CMPD213 is offline Associate Member
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    People may say i overtrain back but i think it's such a big important muscle group it shouldnt be taken lightly.. This is my back routine

    Deadlifts. Warm up is two sets, then 3 working sets, then my max
    Pull downs. 1 light stretch/warm up set, 4 working sets, 1 light stretch set
    Bent over BB rows. 1 light set, 2 working sets, 1 light set
    Seated cable row. 4 light sets, really focusing on contracting my back.

    Routine with my weights. Maybe it will help in understanding

    Deadlifts... 135x20, 225x20, 315x12-15, 405x7-11, 455x6-8, 495x1-2
    Pulldowns... 135x20, 235x20, 250x20, 265x20, 295x15-20, 135x20
    Bent over BB rows... 135x20, 225x12-15, 315x4-6, 135x20
    Seated cable row... 150x25, 135x25, 120x25, 105x25

  11. #11
    Godson's Avatar
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    Quote Originally Posted by jp2007 View Post
    People may say i overtrain back but i think it's such a big important muscle group it shouldnt be taken lightly.. This is my back routine

    Deadlifts. Warm up is two sets, then 3 working sets, then my max
    Pull downs. 1 light stretch/warm up set, 4 working sets, 1 light stretch set
    Bent over BB rows. 1 light set, 2 working sets, 1 light set
    Seated cable row. 4 light sets, really focusing on contracting my back.

    Routine with my weights. Maybe it will help in understanding

    Deadlifts... 135x20, 225x20, 315x12-15, 405x7-11, 455x6-8, 495x1-2
    Pulldowns... 135x20, 235x20, 250x20, 265x20, 295x15-20, 135x20
    Bent over BB rows... 135x20, 225x12-15, 315x4-6, 135x20
    Seated cable row... 150x25, 135x25, 120x25, 105x25

    somebody said my back routine was over training
    compared to yours, its nothing lol

    any advice on proper form for bent over bb rows?

  12. #12
    CMPD213 is offline Associate Member
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    I'm 5'9 so that may help this description.. For BB bent over rows i put my pinkies on the ring around the bar, nice and wide for good back width. I lean back on my heels and bend over, my toes actually lift off of the ground very slightly and i keep my feet together. Bend over to a good degree, similar to what you would if you were doing DB rows. Keep your back stiff and row your little heart out. Start light so you can get a good feel for the movement, When i row i bring the bar up to my lower stomach (around my belly button area)

    http://www.youtube.com/watch?v=xMEmu...eature=related

    That's a pretty good example

  13. #13
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    Quote Originally Posted by jp2007 View Post
    People may say i overtrain back but i think it's such a big important muscle group it shouldnt be taken lightly.. This is my back routine

    Deadlifts. Warm up is two sets, then 3 working sets, then my max
    Pull downs. 1 light stretch/warm up set, 4 working sets, 1 light stretch set
    Bent over BB rows. 1 light set, 2 working sets, 1 light set
    Seated cable row. 4 light sets, really focusing on contracting my back.

    Routine with my weights. Maybe it will help in understanding

    Deadlifts... 135x20, 225x20, 315x12-15, 405x7-11, 455x6-8, 495x1-2
    Pulldowns... 135x20, 235x20, 250x20, 265x20, 295x15-20, 135x20
    Bent over BB rows... 135x20, 225x12-15, 315x4-6, 135x20
    Seated cable row... 150x25, 135x25, 120x25, 105x25
    This is pretty similar to my back workout, except my weights aren't quite this heavy for most lifts.

    I do low back/hamstrings together so, no deads on back day for me...
    I throw in 5 sets of t-bar rows, 4 sets of pull ups, and 3 sets of dumbell rows as well...

  14. #14
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    Pull Ups




    If a back routine is missing pull ups, its not a back routine

  15. #15
    Reed's Avatar
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    Quote Originally Posted by xlxBigSexyxlx View Post
    Pull Ups




    If a back routine is missing pull ups, its not a back routine
    Yep wide grip chins is how you get that V-taper everyone wants. I love them!

  16. #16
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    I do have a question for you guys, which do you prefer for overall mass.....bent over BB rows, or bent over DB rows?

  17. #17
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    Quote Originally Posted by legobricks View Post
    I do have a question for you guys, which do you prefer for overall mass.....bent over BB rows, or bent over DB rows?
    Bent over BB rows hands down... You can go much heavier which in turn makes the muscle grow more, atleast that's what i like to think

  18. #18
    Dukkit's Avatar
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    i enjoy all back exercises

    sex the most.

  19. #19
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    Quote Originally Posted by legobricks View Post
    I do have a question for you guys, which do you prefer for overall mass.....bent over BB rows, or bent over DB rows?
    I like BB

  20. #20
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    Barbell rows...

  21. #21
    Godson's Avatar
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    i do deadlifts on my back days, am i the only one?

  22. #22
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    Quote Originally Posted by legobricks View Post
    I do have a question for you guys, which do you prefer for overall mass.....bent over BB rows, or bent over DB rows?
    It's a toss up for me... I feel they work different areas in my back, especially if i perform dumbell rows parallel with my torso. On reverse grip BB, I hit the lower lats, on overhand BB I feel it much more in my upper lats and lower rhomboids, and DB I feel the most along my the middle of my back. I always do both

  23. #23
    Godson's Avatar
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    for exercises like low row machine and wide grip pull ups, i feel it in my bicepts way more than my back.. am i doing something incorrect or is it typical ?

  24. #24
    Reed's Avatar
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    Quote Originally Posted by Godson View Post
    i do deadlifts on my back days, am i the only one?
    I do them quite a bit. I like doing deads. Develops the thickness of the back quite a bit
    Quote Originally Posted by Godson View Post
    for exercises like low row machine and wide grip pull ups, i feel it in my bicepts way more than my back.. am i doing something incorrect or is it typical ?
    You may need to try to focus on the back of the muscle instead of performing the motion if that makes sense. As in with wide grips I see a lot of people just try to perform to reps and won't let themselves out all the way. I bring myself all the way down let it stretch and allow my back to get the most of the exercise. For me I feel my back exercises in the forearms and back primarily. Biceps are secondary, they get only slightly pumped

  25. #25
    Dukkit's Avatar
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    Quote Originally Posted by Godson View Post
    i do deadlifts on my back days, am i the only one?
    nope. i only do deads on back days.

  26. #26
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    Quote Originally Posted by legobricks View Post
    I do have a question for you guys, which do you prefer for overall mass.....bent over BB rows, or bent over DB rows?
    bb is fo shoor.
    my favorite.

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