More back exercises?

[Meshy]

Doesn't feel like i'm getting a proper workout on my back as i only do two exercises on it. I'm kinda limited in my gym setup and just wanted to know if anyone could suggest additional exercises i could do on my back. I'm using a powertec workbench as pictured and have several attachments also pictured. Currently i'm using the long handled bar pictured on the right on the lat pulldown for my upper back (pulled down to upper chest) and use the row attachment pictured bottom (pulled to abs) on the lat pulldown for my lower back. Can anyone suggest any additional exercises i can perform on my back, with my current setup?

[xlxBigSexyxlx]

Go do pullups on a tree, deadlift logs and do bent over rows with them.

That or just get a barbell with some weights. lol

[green22]

get a barbell and 300lbs of weights, and use that in addition to what ya got.

[Meshy]

get a barbell and 300lbs of weights, and use that in addition to what ya got.

Space is another limiting factor, got over 500lbs of free weights sitting in a cupboard but upgraded to the leverage workbench a few years ago, so that i could perform more varied exercises in the space i've got, without a spotter. Really am tight for space

Go do pullups on a tree, deadlift logs and do bent over rows with them.

That or just get a barbell with some weights. lol

Got a chinning bar also, but that seems to only really target my biceps's, tricep's, forearms and shoulders...oviously it's hitting my back and abs slightly but want something specifically to target my back...Actually come to think of it i haven't tried the sitting rows on my machine, might have to give that ago and see if that hits my back hard...

Or failing that i could kick one of my tennants out and convert his room to a full size gym lol

[xlxBigSexyxlx]

Are you doing chinups or pullups?
palms facing towards will hit more biceps, palms away from you will hit back more. But you should feel them all over, its a compound exercise, and one of the best at that.

[Meshy]

Are you doing chinups or pullups?
palms facing towards will hit more biceps, palms away from you will hit back more. But you should feel them all over, its a compound exercise, and one of the best at that.

What's the difference between a chinup and pullup? Guess i'm doing chinups cos i'm only going up to my chin...are pullups pulling up to the chest?

[rockinred]

the difference is how you put your hands on the bar... palms facing you works the bi's a little more and palms facing away will isolate back a little better. Both hit the back regardless. Try going palms away and wide grip. You can get a belt with chain and add some weight.

If you are just doing cable machine exercise, you can expect limited growth. You need some compound exercises and free weights to stimulate the back. the back is your second largest muscle group. You need to hit it hard.

[Meshy]

the difference is how you put your hands on the bar... palms facing you works the bi's a little more and palms facing away will isolate back a little better. Both hit the back regardless. Try going palms away and wide grip. You can get a belt with chain and add some weight.

If you are just doing cable machine exercise, you can expect limited growth. You need some compound exercises and free weights to stimulate the back. the back is your second largest muscle group. You need to hit it hard.

Cool.... So what's the best execise using free weights to hit the back? Upright rows maybe?

[rockinred]

upright rows are more of a shoulder exercise with trap involvement.

Look up barbell and dumbell rows. Deadlifts are great too. Pullups are necessary. then the cables movements in addition to those. Do some more research... get one of those weightlifting books that show all the variations and add them in. Your machine is a great addition to free weights. You should be able to kill it.

[xlxBigSexyxlx]

Yep rockinred.

get a barbell and weights. do deadlifts and bend over barbell rows.
with a pullup bar, do regular or wide grip pullups (palms facing away from you), along with the lat pulldown machine, and you got yourself a back workout.

[F4iGuy]

Chin ups (mix up wide/medium/narrow grip) Deadlifts, and barbell rows. I do more volume for back than other bodyparts because the back is comprised of so many muscles. So remember to train them all.

[Meshy]

Cool... Thanks for the advice guys

[Twist]

try deadlifts with a wide grip and focus on your lats if that makes sense at all... seems to pull them out for me and I struggle with them. weighted pull ups palms facing away for two weeks then palms towards for one week.

[chubbsub]

Chin ups (mix up wide/medium/narrow grip)

making sure to go down all the way (form a V with your arms), and coming up chin at the bar is all that matters....grip is a matter of preference