[Article] Bodybuilding Exercise : Exercises for Back - Page 2 - Ausbb

Grylls · 16-03-2010, 04:05 PM

Thanks for the feedback guys. Will give it a try tonight and see how I go with it. Shouldn't be to much of a problem.

11-04-2010, 11:05 AM

If you are too weak for a a chin, get a spot and do assisted chins or use negatives to take advantage of this exercise and build strength.

Other alternative is horizontal pull ups. To do this, set the smith machine bar to about hip level and lock it in. Lie under the bar (chest under the bar) and take an overhand or underhand grip. Keep your heels on the ground and body stiff. Pull your chest to the bar and slowly lower. Do 3-5 sets of 10-20 reps.

good luck

NPR · 14-04-2010, 06:41 PM

Deadlifts - The core of back training. If you're not doing deads then you are only doing fluff.

Chins
Rows (bent over barbell and DB)
Clean Pulls
Good Mornings
Hyper and Reverse Hyperextensions

Paullie · 04-06-2010, 07:29 PM

Not to forget UDLs there nick.

elchris0 · 19-06-2010, 01:16 PM

just wondering, how much does the deadlift actually work the upper/middle back?

I always had the notion that it pretty much only works the lower back..

AndyMitchell · 19-06-2010, 08:02 PM

Quote:

Originally Posted by elchris0

just wondering, how much does the deadlift actually work the upper/middle back?

compared to what ?
Posted via Mobile Device

nick351 · 28-06-2010, 07:02 PM

Hey everyone, ive just started PTC's beginner program, would it be viable in alternating the bent rows with the one arm dumb bell rows? Or should i just do what I think works my back better?

Danco · 29-06-2010, 10:37 AM

Quote:

Originally Posted by nick351

Hey everyone, ive just started PTC's beginner program, would it be viable in alternating the bent rows with the one arm dumb bell rows? Or should i just do what I think works my back better?

Either / Or... The bent rows just do both sides at once

AndyMitchell · 29-06-2010, 09:20 PM

Bar-bell row done properly is in the top four most productive.

Dumb-bell done with one arm falls down around or below the top ten.
Posted via Mobile Device

piecone · 14-04-2011, 01:02 AM

Agree - lifting own bodyweight is a tough gig for most bigger guys or beginners. Helps if you can work on other strength work then work on chins with someone spotting. Get pulldowns and bent rows up there in terms of poundages then give chins a go.

14-04-2010, 06:41 PM	#13 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	Deadlifts - The core of back training. If you're not doing deads then you are only doing fluff. Chins Rows (bent over barbell and DB) Clean Pulls Good Mornings Hyper and Reverse Hyperextensions __________________ Bigger Faster Stronger

29-06-2010, 09:20 PM	#19 (permalink)
AndyMitchell Active Member Join Date: Nov 2009 Location: As close as the restraining order allows Gender: Posts: 3,104	Bar-bell row done properly is in the top four most productive. Dumb-bell done with one arm falls down around or below the top ten. Posted via Mobile Device __________________ as long as you keep doing what you're doing, you're going to keep getting what you're getting.

16-03-2010, 04:05 PM	#11 (permalink)
Grylls Newbie Join Date: Mar 2010 Gender: Posts: 15	Thanks for the feedback guys. Will give it a try tonight and see how I go with it. Shouldn't be to much of a problem.

11-04-2010, 11:05 AM	#12 (permalink)
fitness81 Guest Posts: n/a	If you are too weak for a a chin, get a spot and do assisted chins or use negatives to take advantage of this exercise and build strength. Other alternative is horizontal pull ups. To do this, set the smith machine bar to about hip level and lock it in. Lie under the bar (chest under the bar) and take an overhand or underhand grip. Keep your heels on the ground and body stiff. Pull your chest to the bar and slowly lower. Do 3-5 sets of 10-20 reps. good luck

04-06-2010, 07:29 PM	#14 (permalink)
Paullie Elite Member Join Date: Jun 2010 Location: Perth, WA Gender: Posts: 973	Not to forget UDLs there nick.

19-06-2010, 01:16 PM	#15 (permalink)
elchris0 Newbie Join Date: Jun 2010 Gender: Posts: 16	just wondering, how much does the deadlift actually work the upper/middle back? I always had the notion that it pretty much only works the lower back..

28-06-2010, 07:02 PM	#17 (permalink)
nick351 Newbie Join Date: May 2010 Gender: Posts: 14	Hey everyone, ive just started PTC's beginner program, would it be viable in alternating the bent rows with the one arm dumb bell rows? Or should i just do what I think works my back better?

14-04-2011, 01:02 AM	#20 (permalink)
piecone Member Join Date: Mar 2011 Location: Riverwood NSW Gender: Posts: 69	Agree - lifting own bodyweight is a tough gig for most bigger guys or beginners. Helps if you can work on other strength work then work on chins with someone spotting. Get pulldowns and bent rows up there in terms of poundages then give chins a go.