Back exercises in addition to gopro's?

[SkinnyKid]

I use gopro's workout regimen, the P/RR/S scheme, but I find myself unhappy with some of the back exercises since, like bent-over rows, it puts huge strain on my lower back, and also many of them are in use of various machinery. I was wondering if anyone knew of other back exercises that involve something other than machinery, or putting strain on my lower back. Just 3 or 4 will do, if you guys can think of anything. I want to get wider very badly, so I would really appreciate the advice, thanks.

 

[GFR]

DB rows.............put knee on bench to avoid lower back pain....wide lat pull ups, pullovers, close grip pull down.............none of these will hurt your lower back.

 

[lnvanry]

seated cable rows

 

[SkinnyKid]

Seated cable rows falls into the "machine" category. Anything else? I'm looking for preferably non-machine, non-lowerback strain. Thanks

 

[lnvanry]

Seated cable rows falls into the "machine" category. Anything else? I'm looking for preferably non-machine, non-lowerback strain. Thanks

does that include all pull downs?..iso row hammer strength? If so your stuck w/ DB rows, DB pull overs.

 

[SkinnyKid]

Interesting, I'm surprised that all these bodybuilders can sculpt huge back muscles by pretty much using only machines, and not freeweights.

 

[njc]

Chinups or pullups

 

[DOMS]

Interesting, I'm surprised that all these bodybuilders can sculpt huge back muscles by pretty much using only machines, and not freeweights.

Your problem is not lack of free weight exercises, it's that you're looking for free weight exercises that don't hit your erector spinae.

My advice: man up.

 

[CowPimp]

You could try unilateral DB rows and/or chinups/pullups. You could also do bodyweight rows. You can do this with a smitch machine, power rack, or some similar device where you can hold an olympic barbell steadily in position. You just get under the bar and line up with it so that you can comfortably grab it. Pull yourself toward the bar.

You might also consider strengthening your lower back and so you can stop whining about "the strain" it puts on your lower back...

 

[CowPimp]

Interesting, I'm surprised that all these bodybuilders can sculpt huge back muscles by pretty much using only machines, and not freeweights.

In theory, you can actually stimulate the target musculature better with the right machine exercises because you aren't required to stabilize the weight. This allows for less of the force to be dissipated from the prime movers to the stabilizers.

 

[lnvanry]

You might also consider strengthening your lower back and so you can stop whining about "the strain" it puts on your lower back...

 

[lnvanry]

Interesting, I'm surprised that all these bodybuilders can sculpt huge back muscles by pretty much using only machines, and not freeweights.

why? free weights aren't the "answer" to BB.

contaction is IMO...sometimes my best contractions come from cables

 

[DOMS]

why? free weights aren't the "answer" to BB.

Not the be all, end all, but they are the best answer.