Back Exercizes that don't suck?

Mariner · 06-18-2003, 10:12 PM

Can anyone suggest some good back exercizes that don’t rip up your hands, wrists, and forearms? When I do back, it is always my forearms and hands that get too fatigued before my lats. I suppose I’ll have to invest in those wraps that go around the wrist and around the bar, but I’m also looking for some alternatives. I usually vary my back routine with seated cable rows, lat pull downs on a couple different kinds of machines, and bent over dumbbell rows. I’d love to work my back a lot harder but I’m having a tough time getting past the grip fatigue (and I have pretty well developed forearms and finger muscles). Any advice would be appreciated. Thanks.

**Mudge** · 06-18-2003, 11:26 PM

Forearm training and grip strength training. Wrist straps are just going to make the situation worse by giving you a crutch that you will become dependant on.

I used to use a belt, but currently use no belt and no straps or gloves.

perfecto · 06-19-2003, 02:24 AM

deadlifts add alot of size and strength, if i dont do deadlifts i do incline row's which i still find are very good. I also always include 3 sets of hyperextensions for my lower back. As youv mentioned rows are very good. Other than that wide grip chinups add alot of size and impress the ladies haha

**P-funk** · 06-19-2003, 06:58 PM

If you are feeling your bi's or forearms fatiguing first during back exercises my guess is that your form is off. Work on really getting the form down on the exercises......especially lat pulldowns, i see this one get butchered every damn day. You really needto keep your scapular-humeral rythm in place and get a good strech up at the top so that when you some down your scapula is depressing propoerly and you are not lifting with your arms or activating your upper traps (traps 1 and 2) to much.

**Mudge** · 06-19-2003, 07:48 PM

Make sure to use an alternated grip as well, really helps with deads.

**P-funk** · 06-19-2003, 08:03 PM

Make sure when using an ulternated grip to switch which hand is pronated and which hand is supinated everyother set though. Holding the bar with an ulternated grip with one hand always pronated may cause a slight inbalance of the muscles on that side, they will be a little stronger that the side with the hand which is supinated becuase the pronated hand is actually placing you in internal rotation of the shoulder joint (and vice versa for supination). Internal rotation is much, much stronger than external. The last thing that you want is to have muscle imbalances in you back (thoracic and/or lumbar spine areas). I hope that made sense....lol

Malachor · 06-22-2003, 04:48 AM

i read in one of arnold's books about doing back exercises that you want to think as your arms as hooks. it seems to work pretty well for me, but i still have a crap back..

**Mudge** · 06-22-2003, 01:35 PM

For me to get my back going I had to up the sets, and not be afraid of classic movements. I like deads, freeweight rows, pullups, and cable rows. I do SLDLs on leg day. If your not paying enough attention to form then force yourself to drop the weight, and go slower - keep tension on the muscle and it will kick you without a doubt.

06-18-2003, 10:12 PM	#1
Mariner GB32~93 Join Date: May 2003 Location: Somewhere near the sea Posts: 9	Back Exercizes that don't suck? Can anyone suggest some good back exercizes that don’t rip up your hands, wrists, and forearms? When I do back, it is always my forearms and hands that get too fatigued before my lats. I suppose I’ll have to invest in those wraps that go around the wrist and around the bar, but I’m also looking for some alternatives. I usually vary my back routine with seated cable rows, lat pull downs on a couple different kinds of machines, and bent over dumbbell rows. I’d love to work my back a lot harder but I’m having a tough time getting past the grip fatigue (and I have pretty well developed forearms and finger muscles). Any advice would be appreciated. Thanks.

06-18-2003, 11:26 PM	#2
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,477 Photos: 1	Forearm training and grip strength training. Wrist straps are just going to make the situation worse by giving you a crutch that you will become dependant on. I used to use a belt, but currently use no belt and no straps or gloves. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

06-19-2003, 02:24 AM	#3
perfecto dirty but nice Join Date: Sep 2002 Location: land down under your mum Posts: 390 Photos: 5	deadlifts add alot of size and strength, if i dont do deadlifts i do incline row's which i still find are very good. I also always include 3 sets of hyperextensions for my lower back. As youv mentioned rows are very good. Other than that wide grip chinups add alot of size and impress the ladies haha "a scientist who works out, your like Indiana Jones"..."I AM LIKE INDIANA JONES" "dont hate me cause im beautiful baby, hate me cause your mother thinks so"

06-19-2003, 06:58 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	If you are feeling your bi's or forearms fatiguing first during back exercises my guess is that your form is off. Work on really getting the form down on the exercises......especially lat pulldowns, i see this one get butchered every damn day. You really needto keep your scapular-humeral rythm in place and get a good strech up at the top so that when you some down your scapula is depressing propoerly and you are not lifting with your arms or activating your upper traps (traps 1 and 2) to much. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-19-2003, 07:48 PM	#5
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,477 Photos: 1	Make sure to use an alternated grip as well, really helps with deads. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

06-19-2003, 08:03 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	Make sure when using an ulternated grip to switch which hand is pronated and which hand is supinated everyother set though. Holding the bar with an ulternated grip with one hand always pronated may cause a slight inbalance of the muscles on that side, they will be a little stronger that the side with the hand which is supinated becuase the pronated hand is actually placing you in internal rotation of the shoulder joint (and vice versa for supination). Internal rotation is much, much stronger than external. The last thing that you want is to have muscle imbalances in you back (thoracic and/or lumbar spine areas). I hope that made sense....lol E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-22-2003, 04:48 AM	#7
Malachor Registered User Join Date: Apr 2003 Posts: 184	i read in one of arnold's books about doing back exercises that you want to think as your arms as hooks. it seems to work pretty well for me, but i still have a crap back..

06-22-2003, 01:35 PM	#8
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,477 Photos: 1	For me to get my back going I had to up the sets, and not be afraid of classic movements. I like deads, freeweight rows, pullups, and cable rows. I do SLDLs on leg day. If your not paying enough attention to form then force yourself to drop the weight, and go slower - keep tension on the muscle and it will kick you without a doubt. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

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