Thread: Best Back Exercise

I like Seated rows

cleans from the floor.

Is Cleans From The Floor Something Like Clean And Press

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

click on power cleans

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

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

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

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

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

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).

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

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

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.

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

Pull Ups

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.

Pullups and Bent DB Rows

Suddenly no one likes the dead lift

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.

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

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.

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

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.

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.

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.

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

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.

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

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