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Back exercises?!

I

Ikonomi

Diamond Member
Upper, lower, I don't care. Anything is an improvement at this point.

Since starting my new workout, I've fallen prey to the old problem of only developing the front of my body. None of the multijoint exercises I do seem to work the back enough to do anything substantial. (Since I'm a n00b I stick to mostly complex movements to work the full compliment of main and balancing muscles.)

So, what are some things one can do to work out one's back? Like I said, I'm looking for both upper and lower back exercises. It seems like a rowing machine would be really good, but I don't have one and I don't have a gym membership.

Advise me, please. I thirst for knowledge.
 
At the gym, we have this thing where you put your legs on a footstep, lean your front upper legs against a pad and lean over and basically hang over this thing and lift your back. I usually alternate those with abs. I am sure just reaching for your toes and then straighteining your back will do a little bit of the same but to a lesser extent.
 
chinups

lots and lots and lots of chinups

palms facing away from you


deadlifts, back extensions

i never found rows to be effective (For me anyway)
 
chins
pulldowns
bent over rows
one arm rows
close grip seated rows
deadlifts
good mornings
hyperextensions

I love training back.
 
Thanks for all the suggestions, guys. This really helps. I have a couple questions, though. Or maybe only one question; I dunno yet. 😛

Deadlifts - Do you happen to know if there's a website that outlines good deadlift form? That's one exercise I don't want to go into without proper instruction.

Close grip seated rows, bent over rows - Any chance you could explain these to me, PipBoy? 🙂 Do the bent over rows use dumbbells or a bar?

Extensions - These are fun, but I can't figure out where to do them in the absence of a machine or suitable bench. Any ideas?

Good mornings are extremely fun, too. I don't know why I didn't think of those -- I've never done them seriously, I don't know why. I'll definitely start with chinups, though. I've neglected them I have trouble doing them here at home, because I have to use a rope or towel draped over one of the big beams in the family room.

Awesome stuff, guys. Keep it coming, please. I really want to improve.
 
Are good mornings the exercise where you lay on your stomach with palms face down and arch your back...like a reverse situp? If not try that I love that exercise/strech and feels great.
 
Deadlifts man!!! Best back (overall) exercise. About form, it is key. I couldn't really tell you HOW to do it but keeping your back straight is the most important thing. I'm too lazy to find the .gif, but go over to www.exrx.net and search for deadlifts.

 
Originally posted by: Joeyman
Are good mornings the exercise where you lay on your stomach with palms face down and arch your back...like a reverse situp? If not try that I love that exercise/strech and feels great.
Click to expand...

Good mornings are where you hold a bar across your shoulders, as if you were going to do a squat, and bend forward from the waist, pause, and return to the fully erect position. They're really fun.

I'm too lazy to find the .gif, but go over to www.exrx.net and search for deadlifts.
Click to expand...

Thanks, on it.
 
well then try that little exercise lift the old noggin and upper body with only the back muscles. Works even better if you can suspend yourself horozontally on the situp bench except backwards allowing yourself to bend forward and lifting with arms accross chest with only back muslces. This is for toning not really lifting, but takes care of those love handles.
 
Originally posted by: Joeyman
well then try that little exercise lift the old noggin and upper body with only the back muscles. Works even better if you can suspend yourself horozontally on the situp bench except backwards allowing yourself to bend forward and lifting with arms accross chest with only back muslces. This is for toning not really lifting, but takes care of those love handles.
Click to expand...

Yeah, the horizontally suspended exercise you speak of is an extension, right?

There's a neat exercise (good for warmup and cooldown) called the Superman. Lie on your stomach, hold your arms in front of you like you're flying, lift your shoulders, arms, and legs off the ground and hold it for a while. It's really fun. Doing it with weights in your hands gets to be intense pretty quickly.
 
Originally posted by: Ikonomi
Originally posted by: Joeyman
Are good mornings the exercise where you lay on your stomach with palms face down and arch your back...like a reverse situp? If not try that I love that exercise/strech and feels great.
Click to expand...

Good mornings are where you hold a bar across your shoulders, as if you were going to do a squat, and bend forward from the waist, pause, and return to the fully erect position. They're really fun.

I'm too lazy to find the .gif, but go over to www.exrx.net and search for deadlifts.
Click to expand...

Thanks, on it.
Click to expand...

some tips about good mornings:
do them in a rack in case you have to bail.
don't go so heavy that you can't do at least 3 reps with PERFECT form (back straight).
 
one of those big exercise balls (i think some call them swiss balls) have done wonders for strengthening my abs/lower back. you can do a variety of exercises with one.
 
In your situation, all you really need to do is buy a bar with accompanying weights (45'sX4,25X4, etc). Then deadlift, and do bent over barbell rows and that should give you what you want for back development.
 
Good stuff, guys. Good stuff.

Spamela - I was going to shoot for the normal 8-12 rep weight range. Is that too little for this exercise?

SP33D - Thanks for the advice. I do indeed have a bar and all that. 🙂 I'll definitely incorporate rows into my plan. I have an aversion to exercises you do while bent over, but I can get over it.

Silverbullet - Wow, huge data mine. Thanks a bunch.

nitsuj3580 - I had one of those and popped it. 🙁 🙁 😛
 
Originally posted by: Ikonomi
Good stuff, guys. Good stuff.

Spamela - I was going to shoot for the normal 8-12 rep weight range. Is that too little for this exercise?

SP33D - Thanks for the advice. I do indeed have a bar and all that. 🙂 I'll definitely incorporate rows into my plan. I have an aversion to exercises you do while bent over, but I can get over it.

Silverbullet - Wow, huge data mine. Thanks a bunch.

nitsuj3580 - I had one of those and popped it. 🙁 🙁 😛
Click to expand...
Anytime. FYI I always wear a belt when D.Lifting and doing bent over barbell rows...

 
Originally posted by: Ikonomi
Good stuff, guys. Good stuff.

Spamela - I was going to shoot for the normal 8-12 rep weight range. Is that too little for this exercise?

SP33D - Thanks for the advice. I do indeed have a bar and all that. 🙂 I'll definitely incorporate rows into my plan. I have an aversion to exercises you do while bent over, but I can get over it.

Silverbullet - Wow, huge data mine. Thanks a bunch.

nitsuj3580 - I had one of those and popped it. 🙁 🙁 😛
Click to expand...

IMHO,
if you haven't done a lot of back work, then 3 sets of 8-12 reps is fine.
if you feel it for 2-4 days later, then you're doing the right thing.

the key thing is to be in control throughout the whole movement.
i've known some awfully strong people who wrecked their backs
by not being cautious (not using a rack, doing singles).
 
Originally posted by: SP33Demon
Originally posted by: Ikonomi
Good stuff, guys. Good stuff.

Spamela - I was going to shoot for the normal 8-12 rep weight range. Is that too little for this exercise?

SP33D - Thanks for the advice. I do indeed have a bar and all that. 🙂 I'll definitely incorporate rows into my plan. I have an aversion to exercises you do while bent over, but I can get over it.

Silverbullet - Wow, huge data mine. Thanks a bunch.

nitsuj3580 - I had one of those and popped it. 🙁 🙁 😛
Click to expand...
Anytime. FYI I always wear a belt when D.Lifting and doing bent over barbell rows...
Click to expand...

Belt is completely unneeded if you have proper form.
 
I prefer doing basically reverse situps. Lay on your stomache and have someone hold your ankles down. Put your hands behind your head like a sit up position. Then raise your upper body off the ground as high as you can. You can alternate it and go straight, then left, then right, etc for more of a work out as well.
 
Originally posted by: Nutdotnet
Originally posted by: azazyel
Push ups
Pull ups
Dips


Also, you may want to try some Lat exercises.
Click to expand...

Dips work the chest and tris buddy. So do pushups.
Click to expand...

They also work your back...almost everything works your back in some way. It all depends on your range of motion. I use a couple of dumb bells to do push ups on so I am able to go down further than I usually would if I was just doing them on the ground. Dips also work shoulders and they are just a really fun exercise.
 
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