Best Back Exercise [Forum Archive]

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Best Back Exercise

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Posted by: mikey250976

wats the best excersise for the back,i use bent over row and shrugs,but i am changing my program and iam going to use 1 only,wat do u suggest is the best

Posted by: Spud

I like Seated rows

Posted by: Bakerboy

cleans from the floor.

Posted by: mikey250976

Is Cleans From The Floor Something Like Clean And Press

Posted by: Bakerboy

http://crossfit.com/cf-info/excercise.html

click on power cleans

Posted by: mike456

why would you only do 1 Back exercise?? Its the biggest bodypart, what the rest of your routine?

Posted by: Bajenman88

Shrugs target your shoulders more than your back imo....

And uh... Deadlifts is always a great back exercise.

Posted by: mikey250976

Quote:

Originally Posted by mike456

why would you only do 1 Back exercise?? Its the biggest bodypart, what the rest of your routine?

i have decided to make my own program,the reason iam doing this is because i really want my top half to get bigger,and i have decided to ditch my bottom half at the moment,till i see a little change,then i will start my bottom half again(is this the right way of thinking).
i was doing 5 days on and 2 off for the first 10 weeks,then i changed to upper lower 2 on 1 off 2 on 2off.
now iam going to do maybe all upper on mon,wed,fri. this is how i have set it out,tell me wat u think.

MON

wide grip pulldowns(back)
dumbbell overhead press(shoulders)
bentover row(back)
bench press(chest)
barbell curls(biceps)
lying tri ext(triceps)

WED

shrugs/bentover row (back)
side lats (shoulders)
db overhead press (shoulders)
db incline press (chest)
bb curls (biceps)
lying tri ext (triceps)

FRI

shrugs/bentover row (back) (dont know wat yet)
db overhead press (shoulders)
bench press (chest)
pec dec (chest)
bb curls (biceps)
lying tri ext (triceps)

each week i may change certain excecises e.g WED (change incline to decline press) still to decide on that part.need some feedback to see if this is an ok way of working

Posted by: fufu

I think chin/pull ups are one of the best things for the upper back.

Posted by: scbz01602

My vote would be the deadlift... hits every part of the back - and your traps as well, if that's what you like hitting on back day as well (like me).

Posted by: chrisguybrooke

Quote:

Originally Posted by fufu

I think chin/pull ups are one of the best things for the upper back.

I agree with chin/pull ups

Posted by: mike456

deadlifts is not a good exercise for the upper back, only the lower back (erector splinae)

Posted by: fufu

Quote:

Originally Posted by mike456

deadlifts is not a good exercise for the upper back, only the lower back (erector splinae)

The the spinal erectors go all the way up(the spine, duh). Deadlifts also have the traps come into play which are in the upper back. For lats and teres major deadlifts wouldn't do as much as say rowing or chin/pulldowns.

Posted by: TJ Cline

No such thing as best....but Rows are great in my book.

Posted by: Flakko

Pull Ups

Posted by: fUnc17

Quote:

Originally Posted by mike456

deadlifts is not a good exercise for the upper back, only the lower back (erector splinae)

take a snatch grip and do deads that way, then tell me if its a good exercise for the upper back.

i like weighted pullups, snatches, and snatch grip deads. i hardly ever do pulldowns, i also like full range BB rows.

Posted by: maxpro2

Pullups and Bent DB Rows

Posted by: chronicelite

Suddenly no one likes the dead lift

Posted by: maxpro2

Quote:

Originally Posted by chronicelite

Suddenly no one likes the dead lift

Deadlifting is a great compound movement, but it is more for legs than anything.

Posted by: Pedigree

IMO, wide-grip and reverse-grip chin-ups.

Posted by: fufu

Quote:

Originally Posted by chronicelite

Suddenly no one likes the dead lift

I love the deadlift, one of my favorites, but you will lack alot of development in parts of the upper back if you do just them.

Posted by: Brutus_G

I like dead lift it hits the spinal erectors and traps. That said and done pull/chins are probably just behind the dead lift for back development.
http://new.wheelessonline.com/image4/back.jpg

Posted by: Tough Old Man

Quote:

Originally Posted by mike456

deadlifts is not a good exercise for the upper back, only the lower back (erector splinae)

There good for the entire back and Traps, but I think the Bent over row would be superior for building the upper back.

Posted by: CowPimp

Don't ditch training your lower body...

You have too much pressing and not enough pulling, as most everyone does. Include more back exercises and take out some chest/shoulder stuff.

Posted by: Squaggleboggin

I think deadlifts are freaking awesome. They've probably built more strength in my back than anything else. I wouldn't dream of a routine without them.

Posted by: assassin

Quote:

Originally Posted by fufu

I think chin/pull ups are one of the best things for the upper back.

agree 100 x 10^15 %

pull ups and chin ups are the most important exercise for back development

second exercise is bb/db rows

Posted by: Double D

Quote:

Originally Posted by MWpro

Deadlifting is a great compound movement, but it is more for legs than anything.

If they are done correctly I disagree with that.

Posted by: Tough Old Man

Quote:

Originally Posted by assassin

agree 100 x 10^15 %

pull ups and chin ups are the most important exercise for back development

second exercise is bb/db rows

There great for back width, but not back thickness that you get with all rows

Posted by: assassin

Quote:

Originally Posted by Tough Old Man

There great for back width, but not back thickness that you get with all rows

yeah you are right , you mean the middle area ...it's targeted also in pull ups and chin ups in narrow grips ....not like rows but they still work most of the back

Posted by: bigss75

Im with deadlifts they are the best for building your lower back. Many people suffer from injuries resulting from a weak lower back.

Posted by: Chuck01

Quote:

Originally Posted by fufu

I think chin/pull ups are one of the best things for the upper back.

Train Hard, Train Smart

www.torqueathletic.com

Posted by: god hand

Chin ups

Posted by: fufu

Quote:

Originally Posted by Chuck01

Train Hard, Train Smart

www.torqueathletic.com

Posted by: dontsurfonmytur

Quote:

Originally Posted by MWpro

Pullups and Bent DB Rows

The bent DB rows, do u do one arm at a time (with a leg on a bench)?
i heard db rows sucked..

Posted by: Bakerboy

Quote:

Originally Posted by dontsurfonmytur

The bent DB rows, do u do one arm at a time (with a leg on a bench)?
i heard db rows sucked..

Leg on a bench

Don't you mean with your opposite hand resting on a bench? And your heard wrong DB rows don't suck if you do them propperly.

Posted by: fufu

Quote:

Originally Posted by dontsurfonmytur

The bent DB rows, do u do one arm at a time (with a leg on a bench)?
i heard db rows sucked..

Where the fuck did you hear that from.

Posted by: dontsurfonmytur

from this forum, i heard somebody say "dont waste your time with db rows"

Posted by: fufu

Quote:

Originally Posted by dontsurfonmytur

from this forum, i heard somebody say "dont waste your time with db rows"

That's odd.

Posted by: CowPimp

Quote:

Originally Posted by dontsurfonmytur

from this forum, i heard somebody say "dont waste your time with db rows"

Hrm. I disagree with that. I don't see why it's a waste of time.

Posted by: dontsurfonmytur

this is good to hear, now i can alter my rows to dbs

Posted by: Brutus_G

Would an underhand BB row be useful?

Posted by: CowPimp

Quote:

Originally Posted by Brutus_G

Would an underhand BB row be useful?

Surely.

Posted by: ST240

Cowpimp,

I remember you saying something about maximizing chins for hitting the upper back, where as if you do it the incorrect way it targets bi's more...

What was that again?

Posted by: joesmooth20

Rows and chins will get the job done

Posted by: LexusGS

I'll tell you my favorite and you can choose 1!
(most-least fav)
1.wide grip rows
2.wide grip pullups
3.deadlift
4.inverse rows
5.reverse flys

Posted by: CowPimp

Quote:

Originally Posted by ST240

Cowpimp,

I remember you saying something about maximizing chins for hitting the upper back, where as if you do it the incorrect way it targets bi's more...

What was that again?

Well, if you really want to maximize the effect on your upper back then you can do sternum chinups. This is where you do a chinup so that your sternum contacts the bar instead of the top of your chest. It requires some leaning back as you approach the bear and retraction of your scapula.

Posted by: Squaggleboggin

Quote:

Originally Posted by Brutus_G

Would an underhand BB row be useful?

It's called a yates row. http://www.stumptuous.com/cms/displa...le.php?aid=121

I do them as a regular part of my routine - they're pretty enjoyable, I think.

Posted by: mike456

the Back is to big for just 1 exercise

Posted by: TJ Cline

Quote:

Originally Posted by BenPoss

Why would you limit yourself to only one back exercise when there are so many diff't muscles in the back (erector spinae,lats, mid, upper back and traps). If you are going to change your program you should try a full body split that will allow you to train your back several times a week using different exercises targeting different muscle groups. I would definitely have deadlifts in my program along with bent over rows, lat pull down and DB shrugs. There is no reason to limit yourself to one exercise, it will only lead to muscular imbalances and eventual injury.

Bent over DB rows are my personal favorite for adding mass and increasing strength.

Good luck. Ben

http://www.trainwithmeonline.com/exercises.asp?ecat=7

Posted by: viet_jon

Quote:

Originally Posted by CowPimp

what's sternum?

Posted by: kenwood

isnt it your chest or below your chest?(sternum)

Posted by: viet_jon

Quote:

Originally Posted by BenPoss

Darth Homo. The only thing you know about exercise is.... can't think of anything. Stop giving advice for stuff you know nothing about.

nice 5th post. What is your other usernames?

Posted by: kenwood

Quote:

Originally Posted by BenPoss

Darth Homo. The only thing you know about exercise is.... can't think of anything. Stop giving advice for stuff you know nothing about.

dude you stupid. Foreman Rules

Posted by: BenPoss

Ok he rules. You win.

Posted by: swordfish

barbell rows
pullups
pulldowns
pullovers
dumbell rows
deadlifts
seated rows
close grip pulldowns

Posted by: mike456

Quote:

Originally Posted by swordfish

barbell rows
pullups
pulldowns
pullovers
dumbell rows
deadlifts
seated rows
close grip pulldowns

He asked for the best(one) exercise, not a list of every exercise that hits the back

Posted by: swordfish

those are all great, there is no best....

Posted by: CowPimp

Quote:

Originally Posted by viet_jon

what's sternum?

The sternum is the area in the middle of your ribcage. It runs from just below your chest up to about your collar bone. More accurately, with a sternum chinup you want about the bottom of your sternum to contact the bar. I warn you, these are extremely hard.

Posted by: kenwood

you know what i'd like to accomplish? its like a row but when you do a chinup make you body parrel(sp?) to the floor and row yourself up to the pullup bar

i wish i could do about 8-10 of them

Posted by: Tough Old Man

Nothing beats deadlifts and heavy ass rows

Posted by: kenwood

Quote:

Originally Posted by Tough Old Man

Nothing beats deadlifts and heavy ass rows

and wide grip pullups

Posted by: viet_jon

Quote:

Originally Posted by CowPimp

ya i can picture it being hard. gonna try tomorrow see if i can get atleast 4, 5.

Posted by: CowPimp

Quote:

Originally Posted by kenwood

you know what i'd like to accomplish? its like a row but when you do a chinup make you body parrel(sp?) to the floor and row yourself up to the pullup bar

i wish i could do about 8-10 of them

There are body rows where you set a bar at waist height and put your feet on a bench or stability ball. Then there are sternum chinups, which I already described.

Posted by: mike456

I do sternum-pulldowns, It is like the opposite of an Incline Bench Press

Posted by: 19-chief

my back workouts usually look some thing like:
deadlifts
wt pull ups
bent over rows (db,bb: o/h +u/h)
unilateral rear delt cable flyes/ or wide o/h grip cable rows

you need some exercises for width and some for thickness.

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