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04-07-2005, 01:43 PM
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#1 (permalink)
| | UK-M's Mascot
Join Date: Jan 2004 Location: Staffordshire
Posts: 1,496
| need help on back exercise
apart from the following can anyone give me some upper back exercises?
1 bend over rows (one arm with dumdbell)
2 bend over rows (both arms with barbell)
3 lat pull down leaning back (a bit like doing rows but lookin up and leaning back)
4 cable pull backs (where you sit down)
edit: At the moment I do 1 and 3, warm up sets are 10-12 reps, work sets are 4-8 reps, how do I do them properly as I've not noticed any difference on my back since I started?
Thanks in advance.
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Last edited by OnePack; 04-07-2005 at 01:47 PM.
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04-07-2005, 01:54 PM
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#2 (permalink)
| | EFBB Winner
Join Date: Jan 2005 Location: Mid Portugal - by the sea
Posts: 3,073
| Pull ups or chins, t bar rows, deadlifts http://www.thetrainingstationinc.com/exercises.html
Go to back and hold mouse over the pic to animate it
racing driver pulls are about half way down this thread http://www.uk-muscle.co.uk/showthrea...2&page=2&pp=40
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04-07-2005, 02:36 PM
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#3 (permalink)
| | LEAGUE LEGEND!
Join Date: Apr 2003 Location: UK
Posts: 3,001
| Need some more coumpounds in there! Dumbell rows are a good start but you are definitley neglecting your lower back by not doing deadlifts. Wide grip chins are great for lat width.
Jock
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04-07-2005, 11:21 PM
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#4 (permalink)
| | UK-M's Mascot
Join Date: Jan 2004 Location: Staffordshire
Posts: 1,496
| thanks for the advice guys
i do do deadlifts but they only work lower back imo, donno if when done correctly they are supposed to work the whole back.
i didnt put in deadlifts as i was just asking for upper back exercises.
anyway, i think i'll change my back routine a bit and try those wide chin ups and pull ups, although i'm still thinking they primarily work the biceps.
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04-07-2005, 11:23 PM
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#5 (permalink)
| | LEAGUE LEGEND!
Join Date: Apr 2003 Location: UK
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| Quote: |
i do do deadlifts but they only work lower back imo
| Not true mate, the deadlift (if done correctly) involves a very large number of back muscles including lats and traps. Just go heavy and you will notice the difference, trust me.
Jock 
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04-07-2005, 11:41 PM
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#6 (permalink)
| | UK-M's Mascot
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| Quote: |
Originally Posted by Jock Not true mate, the deadlift (if done correctly) involves a very large number of back muscles including lats and traps. Just go heavy and you will notice the difference, trust me.
Jock | In that case I think I must be doing deadlifts incorrectly.
What weight would be heavy enough do you think. I'm too scared to go any higher than 80Kg (12, 10, 10, 8, 8) as I don't want to injure myself in case I have bad form.
Do you remember that link with loads of video clips of different exercises? would be great if you could give it me again.
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05-07-2005, 12:41 AM
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#7 (permalink)
| | 666
Join Date: Sep 2003 Location: At work, probably.
Posts: 682
| You should be able to go lower than 8 reps. Obviously don't do it if you aren't comfatable, but if you make sure to control the weight every single second of the movement then you should be alright.
If your grip is wide on a back exercise, you will work the lats well. People are different, but the day after a back workout, my biceps never hurt that much, although they always get a good pump.
Try using a wide grip on bent over rows also, as this will work the lats more.
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05-07-2005, 08:52 AM
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#8 (permalink)
| | EFBB Winner
Join Date: Jan 2005 Location: Mid Portugal - by the sea
Posts: 3,073
| http://www.thetrainingstationinc.com/exercises.html http://www.theministryoffitness.com/exercises.htm http://www.exrx.net/Lists/Directory.html
All the links above have exercise animations.
Deadlifts definately work a large proportion of back muscles, lower back, lats, traps, rear delts.
Wide grip pullups actually work triceps more than biceps on the ecentric (sp) phase, but work most of the upper back muscles especially if you pull to chest and squeeze at the top of the pull up phase
:lift: 
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"A trainer is only with you an hour a day - the other 23 hours its all down to you." silentbob
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"From little acorns, mighty squirrels do grow" some guy on the Jay Leno show
"Don't you think it is a good principle that one shouldn't respect all human opinions, but only some and not others... that one should respect the good ones, but not the bad ones? And good ones are those of people with understanding, whereas bad ones are those of people without it..." Socrates
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05-07-2005, 03:53 PM
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#9 (permalink)
| | UK-M's Mascot
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| Quote: |
Originally Posted by samurai69 | Thank you so much for the links, videos are much easier than explaining.
In the first link, i don't see any lat raises, do they work shoulders?
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05-07-2005, 04:23 PM
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#10 (permalink)
| | original nutter
Join Date: Jan 2005 Location: No fixed abode
Posts: 744
| Quote: |
Originally Posted by MatracaBergFan Thank you so much for the links, videos are much easier than explaining.
In the first link, i don't see any lat raises, do they work shoulders? | yep lat raises work the medial deltiods
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