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Arm and Back Training


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Posted by: futurefreud03

Alright...I've been having trouble trying to find free weight exercises that I can do for my back...can you please tell me 5 good free weight exercises for back, also for arms, mainly triceps, because biceps are easy...thank you...


Posted by: Mudge

Back (no order of preference, but I'd do deads first usually)
Bent over rows (70º angle or so) - wide and narrow grip (even narrow reverse grip) - I keep my left foot forward
Deadlifts
Stiff legged deadlifts
1 arm dumbell rows

Good strong abs for deadlifts and rows are needed.

Other than pullups, thats honestly all I do right now for back. I do SLDL on leg day.

Triceps, no order
Reverse grip bench (low on the chest)
Close grip bench is another, carefull of wrists and elbows
Skull crushers/french press/laying extention
Kickbacks (finisher)
1 arm overhead dumbell (finisher)
2 arm dumbell overhead (dont do these much anymore)
incline bench EZ bar extention (like the french press, but on an incline, a bit harder, good contraction - pay attention to elbows)

Lately for triceps I may do one or two "warmup" sets of reverse grip bench, of which I can do about 90% of my flat bench max. Then I'll move on to the skull crushers, and as a finisher I'll pick something like kickbacks or 1 arm extention, sometimes I'll do cable although that doesn't follow your freeweight request.

You can check www.exrx.net for other ideas perhaps.


Posted by: OceanDude

I really like working the back - probably my favorite.

I am a big believer in the one arm rows, bent over barbell rows, T-bar rows, Good Mornings and pullups (close and wide grip).

But do not be afraid to do lat pulldowns either with the high cable and pulley - I do to the front and back (some recommend being careful behind the back but I has never bothered me at all).

Deadlifts of various varieties as stated are good too for the low back - but know proper form and never arch your back with the head down at the start. I consider this a more advanced exercise myself and did not start doing it until I developed good leg and abdominal strength.

The Smith Machine can be very cool for a few different back exercises - so do not be afraid of all machines. If you are not quite strong enough yet for pullups you can raise the Smith bar to about mid height or so and do partial body weight pull ups by allowing legs to extend in front of you and put part of body weight on heels. I do still use this technique after doing 4-5 sets of regular pullups to get more forced partial reps in after I am fatigued out. Also, on the Smith machine, its very convenient to do one arm rows (stand sideways to the bar) since you can adjust your height and back angle more easily than you can on a fixed height benches when using dumbells. The Smithy is also great for doing the bent over rows and very very heavy behind back shrugs when you put the bar on the very botton setting and back into the machine in reverse and use legs to get it started. You will be amazed how much you can do with lifting straps from this behind back position.

... just a few ideas


Posted by: OceanDude

Well I answered 45 lbs on the poll since that’s what I use for my current working weight in the 8-12 multi set declining pyramid routine. I suppose I can do more at 1 rep max so I hope what’s being polled here is not 1RM. It also depends on if I am doing concentration curls, bent over, hammers, or exaggerated wide angle curls etc.


Posted by: Mudge

Back is about my favorite but it is a killer day, deadlifts is cardio for me.


Posted by: NickB

I can curl about 35 or 40 now. Last year 10 pounds was a bitch


Posted by: I Are Baboon

Quote:
Originally posted by futurefreud03
Alright...I've been having trouble trying to find free weight exercises that I can do for my back...can you please tell me 5 good free weight exercises for back, also for arms, mainly triceps, because biceps are easy...thank you...
My favorite back exercises using free weights:

Chinups (no weights needed )
Bent over dumbell rows
Deadlifts

Triceps:

Skull crushers (dumbells or french curl bar)
Reverse skull crushers (palms facing down)
Close grip bench press

These are just a few I do, but like Mudge said , go to www.exrx.net for an excellent collection of exercises.

I use 35 lb dumbells for bicep curls (three sets, six reps per)


Posted by: buff_tat2d_chick

Quote:
Originally posted by I Are Baboon
My favorite back exercises using free weights:

Chinups (no weights needed )
Bent over dumbell rows
Deadlifts

Triceps:

Skull crushers (dumbells or french curl bar)
Reverse skull crushers (palms facing down)
Close grip bench press
Oh!! I love all of those, but chin-ups....not strong enough (or light enough) for that, yet. I also like dumbbell kickbacks....really makes the triceps burn!


Posted by: OceanDude

Quote:
Originally posted by buff_tat2d_chick
Oh!! I love all of those, but chin-ups....not strong enough (or light enough) for that, yet...
buffy - I use to have this same problem. Strength to weight ratio originally was way below the line for me - now pull-ups are probably my absolute favorite exercise to do. It's amazing how many guys and gals in the gym can't pull their own body weight to that bar for even a couple of reps. People will involuntarily stop and watch a person at the pull-up bar and revere them as superhuman when they can effortlessly pump out 10 or more reps at what looks like a mountain climber’s angle (pull head back and lift chest to the bar to really hit the back). It’s truly a great feeling to be in total control of your body weight and that mountain climber feeling is just awesome.

While you work on getting body weight down you can start training your muscles with less than full body weight by doing lat pulldowns and partial weight pull-ups. Partials can be done at the Smith machine and they are very very effective. Just raise the bar about ½ high and sit on the floor under the bar. Grab the bar and pull up by allowing the heels or feet to take as much of the weight that you need to complete 10-12 reps. This works miracles. I was able to go from 1 ½ full body weight pull-ups to 5 rapid sets of 8-12 rep bodyweight pull-ups (all forms: behind back, wide grip, close grip etc.) in 3-4 weeks doing this. Big chested massive guys often can’t do the simple pullup. It can be rather entertaining to watch the competitive ones try to recapture the attention in the gym when some one does these and then look silly when they can’t get 2 or 3 reps out.


Posted by: I Are Baboon

Quote:
Originally posted by OceanDude
It's amazing how many guys and gals in the gym can't pull their own body weight to that bar for even a couple of reps.
That is fine with me because there is NEVER anyone using the chin-up rack.

Buffy, I could only do two or three chinups (palms facing out) six months ago. I decided I wanted to improve on that, so I started using an assist machine, slowly lowering the amount of assist over 6-10 weeks. I can now do 13 chinups with no assist (I do three subsequent sets, but can only muster 6 or 7 in each of those sets). My goal is to do 20 by the end of the year. Also, chinups get easier as you lose weight.


Posted by: buff_tat2d_chick

We have a machine at my gym that is for assisted dips and chin-ups. By the time I think about using that machine I have already been working out and I am very fatigued or exhausted...I guess I should write it into my workout FIRST lol I have to use about 40lbs assistance...that sux!! I can't even do 1 pull-up or chin-up on my own...I guess that would be a good goal to start with.


Posted by: OceanDude

Buffy, try to work in some lat pull downs too. I think you might be surprised to see how fast you get strong in this area. And again, there is such a wonderful feeling when you are finally able to do a full set of pullups and it will come faster than you might think.


Posted by: Mudge

I used to use the assist machines also, I can only do about 8 good pullups currently I use 270 on the hammer pulldown though for my reps.


Posted by: Nate

I just recently started doing two-arm dumbell rows. i feel it gives me a better stretch than the barbell, and so far it's been more effective than a one-armed row.

To execute, you take a back position similar to that of a barbell row and grab two dumbells...let the dumbells hang so your palms are facing down, then as you come up, sqeeze your back and twist your palms in the direction of your hips.


Posted by: I Are Baboon

Quote:
Originally posted by OceanDude
People will involuntarily stop and watch a person at the pull-up bar and revere them as superhuman when they can effortlessly pump out 10 or more reps at what looks like a mountain climber’s angle (pull head back and lift chest to the bar to really hit the back).

I tried my chinups this way this morning, hoping to get out six reps. I had been pulling myself straight up, chin to the bar, body perpendicular to the ground. Much to my surprise, I was able to do sets of 10, 6, 6, 6 this morning. It felt DAMN good!




Posted by: OceanDude

Quote:
Originally posted by I Are Baboon
I tried my chinups this way this morning, hoping to get out six reps. I had been pulling myself straight up, chin to the bar, body perpendicular to the ground. Much to my surprise, I was able to do sets of 10, 6, 6, 6 this morning. It felt DAMN good!

Outstanding
No better feeling than controlling your body weight on the pullup bar. It's rightup there with doing heavy bench presses.



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