Best lifts/exercises for back muscles

[BZeto]

I have a pretty low body fat percentage, so my back is already fairly accentuated. I want to tone my back even more. As far as I know the only exercises I'm doing to work on my back are squats. What else would I see results from?

 

[brikis98]

Every variety of deadlift, pull-up, and row.

 

[MrMatt]

well. That answers that.


[/thread]

 

[eits]

Every variety of deadlift, pull-up, and row.

and reverse flys, back extensions, and push ups.

 

[BZeto]

thanks!

 

[blackdogdeek]

no love for back extensions?

 

[brikis98]

no love for back extensions?

Good point. A few others I forgot:

* Good mornings
* Back as a stabilizer: cleans, snatches, and all overhead movements (press, jerk, etc)
* Specifically for traps: shrugs, high pulls

 

[OILFIELDTRASH]

Has anyone mentioned deadlifts, deadlifts, or deadlifts?

 

[ZOOYUKA]

Every variety of deadlift, pull-up, and row.

These are your meat and potatoes.

 

[KoolDrew]

Deadlifts, cleans, shrugs, farmers walks, back extension, face pulls, inverted rows, barbell rows, one arm DB rows, weighted chins, pullups. Lots of exercise choices and variations of those exercises.

 

[surfsatwerk]

 

[KlokWyze]

kettlebell swings?

 

[douglasb]

Wide-grip pullups and bent-over rows.

 

[MrMatt]

anything on a Bosu ball.

 

[jackanderson]

Hi, i have suggested an exercises of Upper mid and lower back move
These exercises show basic moves targeting the muscles of the back including the large muscles on either side of the back, the upper back muscles and the lower back . It's important to work all areas of the back when strength training, so try choosing a variety of exercises to target the upper, mid and lower back areas .It will be beneficial for you .

 

[M0oG0oGaiPan]

Hi, i have suggested an exercises of Upper mid and lower back move
These exercises show basic moves targeting the muscles of the back including the large muscles on either side of the back, the upper back muscles and the lower back . It's important to work all areas of the back when strength training, so try choosing a variety of exercises to target the upper, mid and lower back areas .It will be beneficial for you .

what is this i don't even know?

edit: ok reread it. makes more sense if you remove the non bolded text.

 

[SociallyChallenged]

what is this i don't even know?

edit: ok reread it. makes more sense if you remove the non bolded text.

Yeah, this guy is just a copy/paste guru. His posts are out of context and don't make a whole lot of sense. He also doesn't respond to other posts... seems like a troll, but no mods have been around.

 

[Teizo]

In addition to post #2, power cleans would be a good addition as well.

I'd suggest pyramiding the weights and decresing the reps as you progress through the sets, and doing more than 6 reps on power cleans can lead to injury since you will be fighting through fatique with sloppy form the higher in reps you go, so stick around there, no more than 8. You could do a rep scheme like 6x6x4x4x2x2 and develop some real good power that will carry over to all your other lifts for back mentioned by the others here, and help your squat out too.

 

[TheBDB]

I never really thought of squats as a back exercise...

 

[SociallyChallenged]

Pyramids really don't show any benefit in research. Sure, they make you sore, but DOMS is not a good indicator of progress or strength gain. Frequently, DOMS reduces the rate of improvement. Really not a big fan of pyramids because of that.

 

[Teizo]

Pyramids really don't show any benefit in research. Sure, they make you sore, but DOMS is not a good indicator of progress or strength gain. Frequently, DOMS reduces the rate of improvement. Really not a big fan of pyramids because of that.

Works wonders for warming the muscles up to prevent injury. I don't know anyone who goes straight into heavy power cleans or any other heavy movement out the gates on the first set. The more trained you are the less sore you get, so not sure what you are trying to get at with the DOMS stuff.

 

[Whisper]

Works wonders for warming the muscles up to prevent injury. I don't know anyone who goes straight into heavy power cleans or any other heavy movement out the gates on the first set. The more trained you are the less sore you get, so not sure what you are trying to get at with the DOMS stuff.

I could be wrong, but I believe the more-typical generic recommendation on this forum would be something along the lines of a proper warm-up leading into a 3x5 or 5x5 routine.

Personally, I've tried (and still use) both approaches.

 

[KoolDrew]

Pyramids in the traditional sense (weights go up, reps go down) is a horrible way to go about things. By the time you get to your heaviest set you're too fatigued from previous sets to perform well.

Either do straight sets or warm up to your heaviest set first and then pyramid down if anything. That way your heaviest and most effective set will be done when you're not already fatigued. Then either keep the weight the same for the next set, or lower it slightly to maintain the same amount of reps. The only time I would recommend pyramids is for beginners or when doing a new exercise that you're not completely familiar with and unsure how much you can do.

 

[SociallyChallenged]

Works wonders for warming the muscles up to prevent injury. I don't know anyone who goes straight into heavy power cleans or any other heavy movement out the gates on the first set. The more trained you are the less sore you get, so not sure what you are trying to get at with the DOMS stuff.

A warmup is a separate thing. I don't include the warmup sets as part of my work sets. For a beginner, work sets should be at the same rep scheme with the same weight during a given session (unless too light, at which point the weight is moved up).

And that's not true at all. Volume and type of movement indicates DOMS more than training status. Most people use a decreasing pyramid scheme to burn-out. People associate the burn with "good" and strength-building. However, it increases the volume to levels that will induce a greater DOMS. I was just referring to the rep scheme since most people use it inappropriately. Are you saying the OP should increase the weight as the reps decrease?