Back Exercises

**Minhkey** · 12-02-2007, 04:31 PM

What is the best lift to get a bigger back? I usually do seated cable rows, cable pull downs, and bent over dumbell rows, but the next day, I'm usually not very sore. I think I have bad form, because I always do six reps of a heavy weight.

One more thing, When doing cable pull downs, should I be pulling down in front of my face or behind on my neck? And should my grip be far or close on the bar?

For seated row, is my back supposed to be straight and not moving at all, or am I supposed to be moving back and forth with the weight?

**P-funk** · 12-02-2007, 05:22 PM

deadlifts.

**Witchblade** · 12-02-2007, 05:31 PM

Originally Posted by Minhkey

What is the best lift to get a bigger back? Variation, a good program. I usually do seated cable rows, cable pull downs, and bent over dumbell rows, Pull-ups > pull-downs. Rows are good. but the next day, I'm usually not very sore Soreness means little and does not equal growth.. I think I have bad form, because I always do six reps of a heavy weight. You need periodization.

One more thing, When doing cable pull downs, should I be pulling down in front of my face or behind on my neck? Front, to below the chin or to your upper chest.And should my grip be far or close on the bar? Vary it.

For seated row, is my back supposed to be straight and not moving at all, Straight.or am I supposed to be moving back and forth with the weight?

Answers bolded.

**Minhkey** · 12-02-2007, 05:32 PM

How do you do deadlifts? I've heard of them only around these forums, but I've never actually seen it at school.

**Minhkey** · 12-02-2007, 05:34 PM

Thanks Witchblade, but what do you mean by periodization?

**Witchblade** · 12-02-2007, 05:37 PM

Read the stickies and do a search on Google on proper deadlifting form (or on T-Nation). Same with periodization. Also, a lot of info can be found in the stickies.

Basically, you should vary your rep range every day/work-out/week/2 weeks instead of using the same weight every time.

**Minhkey** · 12-02-2007, 05:42 PM

Alright, Thanks.

**CowPimp** · 12-03-2007, 10:43 AM

There is no best exercise. Just do the basics: rows, chinups, pulldowns, and posterior chain work. Eat enough and your back will grow.

**Minhkey** · 12-03-2007, 04:27 PM

Sorry if I'm asking stupid questions, but what is posterior chain work?

I eat plenty =) and I'm pretty sure I'm getting a lot stronger, I can do way more chin ups now then at the beginning of the year.

**Gazhole** · 12-03-2007, 07:45 PM

Posterior chain = calves, hams, glutes, back.

**ethericgiant** · 12-05-2007, 05:40 PM

I like to think of the back as having rubber bands of muscles stretched around to your chest that work in synergy to create strength in every range of motion. More simplified, the muscles in your back are divided in two groups, muscles for pushing/pulling on a vertical plane (trapezius, and deltoids and lats) and muscles for pushing/pulling on a horizontal plane (anterior deltoid, dorsals, rhomboids). Basically, if you do pull ups and militaries and dips on one day, do bent over rows cleans and seated cable rows the next. Alternate using that concept, mix it up and keep it fresh and your back will become freakish. Learn how to use deadlift and good mornings properly to tie all your muscles together.

**lurker1** · 12-12-2007, 12:40 PM

Originally Posted by P-funk

deadlifts.

Definitely. Should be a staple in any routine.

**crazy_enough** · 12-12-2007, 01:21 PM

If ure gonna do just one back exercise, hands down Id pick deadlifts as it will add both width and thickness to ur back.

Pullups, wide grip/straight arm pulldowns and db rows are also amongst my faves!

**vortrit** · 12-12-2007, 05:03 PM

I don't do deadlifts often because they kill my feet which I have problems with. I mostly do chins, pull ups, etc. But to replace deadlifts I do weighted hyperextensions to keep the pressure off my feet. I also like good mornings a lot.

**Minhkey** · 12-12-2007, 11:36 PM

For deadlifts do I keep my legs straight and just lift the weight until my back is straight? I'm not sure the person that taught me knew what he was doing.

Additionally, how am I supposed to grip the bar?

**Zin** · 12-13-2007, 09:50 AM

Watch out doing deadlifts, I agree that they are probably the best for overall back development, but they can be dangerous even with good form. I herniated a disk in my back doing deadlifts with perfect form about 2 years ago. If you do them heed some advice - [B]wear a lifting belt![B]

I would rather lose some stabilizing strength than have another herniated disk...

Also weighted wide grip pullups are great for the lats and upper back if you squeeze at the top.

**dodgyone** · 12-13-2007, 09:50 AM

Lower the weight a little and treat your hands and forearms like hooks. Pull the weight from the elbow. After a few sessions things will click into place.

**crazy_enough** · 12-13-2007, 11:14 AM

This is a pretty good video to watch for deadlifting newbies!

**Rubes** · 12-13-2007, 01:20 PM

thats a pretty good deadlift video other then the hissing that crap annoys the hell outta me

**juggernaut** · 12-13-2007, 06:00 PM

Originally Posted by P-funk

deadlifts.

DAMN RIGHT!

**juggernaut** · 12-13-2007, 06:02 PM

Originally Posted by Rubes

thats a pretty good deadlift video other then the hissing that crap annoys the hell outta me

sssssssssssssssssss

**Rubes** · 12-14-2007, 02:39 PM

Originally Posted by juggernaut

sssssssssssssssssss

don’t make me castrate you with a rusty spoon

**juggernaut** · 12-14-2007, 06:40 PM

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