mass building back routine please!

[Arnold]

Originally posted by shwaym
what about 1-arm bent-over dumbell rows with a flat bench? i do them every back workout.
any support ?

they're fine, I usually do either cable rows or dumbbell rows, I alternate them each week.

 

[Scotty the Body]

Same here

 

[shwaym]

are bent-over rows really bad for your spine? ive done them a few times & i feel aching in my lower back but i cant tell whether its the muscles or bones. i do hyperextentions anyway to strengthen that area.

 

[shwaym]

anyone do long-bar rows? put barbell on floor with weights on one end, grab bb just below weights w/both hands and pull up towards sternum. i really feel it in my upper back.

 

[Scotty the Body]

Originally posted by shwaym
are bent-over rows really bad for your spine? ive done them a few times & i feel aching in my lower back but i cant tell whether its the muscles or bones. i do hyperextentions anyway to strengthen that area.

Start looking down and your back will start to round so remember to keep your head up and look forward and you'll never have a problem.

 

[Arnold]

that is a simulated T-bar row.

 

[Scotty the Body]

Originally posted by shwaym
anyone do long-bar rows? put barbell on floor with weights on one end, grab bb just below weights w/both hands and pull up towards sternum. i really feel it in my upper back.

Its the same as a Tbar row, thats what I do as well as my gym doesn't have a bent row machine.

 

[Arnold]

I just said that!!!

 

[Scotty the Body]

Bastard

 

[shwaym]

hahah
ya i know its the same as T-bar but i dislike Tbar for some reason...maybe its the grip...or bending over in a public place.
i do bent-over rows & long-bar rows at home.
maybe i wont mind bending over once i get bigger.

 

[Pazza]

T bar Rows 4 x 6 (go heavy)
Wide Grip pulldown 4 x 8 (pull down and pause, release slowly over 3 seconds)
Chin ups (pump out as many as you feel you need to)
Hyperextensions 3 x whatever you feel like