Back exercise question and poll

**Stewart14** · 01-19-2009, 06:36 PM

Curious as to other's opinions on this. If you could only do one exercise for your upper back, would you choose pullups/chinups or rows and why?

To add a second wrinkle to the question, would your answer be any different if you were doing deadlifts in your program concurrently?

**go4kj** · 01-19-2009, 06:43 PM

Deadlift#1, Rows #2

**lucifuge** · 01-19-2009, 06:49 PM

I would choose pullups in both situations, they're more versatile than rows.
You can vary the grip and angle to make it more effective.

**Gazhole** · 01-20-2009, 01:05 AM

I think pullups/chinups are way more versatile IF i had to pick one.

Like Lucifuge said, you can vary the grip to supinated or pronated to get a different feel on them, not only that but you can turn them into a sort of supine row if you lean back and do them that way.

Can do them high reps with no weight, or add weight, do one armed if you're a crazy badass.

Good movement.

I do like rows though.

EDIT: And no, this wouldnt change whether deadlifts were in the program or not.

**min0 lee** · 01-20-2009, 05:01 AM

Rows.

**Valias** · 01-20-2009, 06:03 AM

Now i know this was just abit of fun, but i chose not to vote, and keep the row / lat score even, just because in demonstrates so well that they're both awesome.

**min0 lee** · 01-20-2009, 06:10 AM

Row, row, row your back
get it into shape
bentover, bentover, bentover
watch it grow like a ape.

tada!

**PreMier** · 01-20-2009, 10:18 AM

**Skib** · 01-20-2009, 10:47 AM

so is it a myth that vertical pulls are more for width and horizontal pulls are more for thickness?

i couldn't choose just one, i like them both too much...

**min0 lee** · 01-20-2009, 10:50 AM

Why choose just one?
Don't you mix it up after a while?

**Gazhole** · 01-20-2009, 04:42 PM

Originally Posted by Skib

so is it a myth that vertical pulls are more for width and horizontal pulls are more for thickness?

i couldn't choose just one, i like them both too much...

Does it seem logical that if you only do bent over rows you will have no lats and be 3 feet thick?

Many of the same muscles are used in vertical lifts as well as horizontal lifts. The muscles contract in both types of movement, a stimulus is provided for growth in both of them.

Muscles only grow one way - bigger.

I was reading Musclemag the other day about back training, and the "detail" they went into was just retarded. Certain exercises building width/thickness for certain "parts" of the lat etc.

Yes, im sure those lying supinated upright rows with cables will build the upper outer front lat between the angles of 30 degrees and 72 degrees using the shoulder blade as the centre.

**Stewart14** · 01-20-2009, 06:31 PM

Originally Posted by min0 lee

Why choose just one?
Don't you mix it up after a while?

oh, i love both exercises, my question is based on the fact that there are routines out there, such as Doug Hepburn's routines, that might only have the room to include one back exercise. He chose rows, maybe that should tell you something....

**jhawkin1** · 01-20-2009, 07:39 PM

my back is jacked from pullups/chin ups- weighted pull ups/chins ups are AMAZING!

**PreMier** · 01-20-2009, 08:38 PM

Originally Posted by Gazhole

Yes, im sure those lying supinated upright rows with cables will build the upper outer front lat between the angles of 30 degrees and 72 degrees using the shoulder blade as the centre.

**fufu** · 01-20-2009, 08:45 PM

Chin ups because:

1.) closed chain
2.) if you are strong and stable enough, you actually do a row chin up without a foot support.
3.) if bodyweight rows are included, another plus.
4.) very versatile

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