Back exercises

lstyper

So...Looking to build my back up was jus wondering if anyone had advice for different parts of the back I can work.

Cherimoose

A standard, full-body strength training program works the back properly, and in the proper ratio to the other muscle groups. So i'd follow a good lifting program (Stronglifts, NROL, personal trainer's plan, etc). I wouldn't piece together your own workout unless you have program design expertise.

alyhuggan

A normal upper back workout for me will look something like this:

Reverse grip barbell rows
Wide grip lat pulldowns (wide grip pull ups as an alternative)
Seated close grip rows (close grip pull ups as an alternative)
Cable pullovers (dumbbell pullovers as an alternative)
Rear delt cable flies (rear delt dumbbell flies as an alternative)

A normal mixed back workout will look something like this:

Rack pulls (deadlifts as an alternative)
Hyperextensions
Wide grip lat pulldown
Cable pullovers or seated close grip rows
Rear delt cable flies (I recommend these twice a week to avoid an overpowering front head of the deltoid from pressing movements)
Barbell shrugs

I feel my back responds to much higher volume, I didn't see much progress with 2-3 exercises in my first year of training! Since I've switched to this my back has started to blow up!

DangerousDUCK

alyhuggan wrote: »

A normal upper back workout for me will look something like this:

I feel my back responds to much higher volume, I didn't see much progress with 2-3 exercises in my first year of training! Since I've switched to this my back has started to blow up!

Same for me. High volume, perfect form and slightly lower weight

Straight arm pulldowns
underhand grip rope rows
bent over rows
t bar rows
DLifts(still like these heavy!)
WG pulldowns
CG pulldowns

A few that i really like

lstyper

Thx guys never really worked my back at a high volume. Really looking to put in work. Great advice

Capt_Apollo

the back, in my opinion, is an area that people tend to put too much importance on, and they even have a separate back day.

i believe that when doing the four main lifts, such as squats, dead lifts, bench and overhead press, the back kind of works itself out with those exercises, and the assistance work done on those days. pull ups, push ups, rows, lat pulls, dumb bell rows, etc etc, are done to support the other lifts, and will build your back without having a dedicated "back day."

Tittan44

Best Back exercise = Wide Grip chins & wide grip seated rows