ThatTruth777
Superstar
thread title
What exercises do you do for the upper & lower back?
- Thread starter ThatTruth777
- Start date
tripleaamin
All Star
Pull ups
Chin ups
Barbell rows
Lat pull downs
Seated cable rows
Deadlifts
Renegade rows
Inverted rows
Basically this is all the back excercises I do as of now. Obviously deads are the only one that works the lower back. Also back squats kind of work the lower back I think.
Chin ups
Barbell rows
Lat pull downs
Seated cable rows
Deadlifts
Renegade rows
Inverted rows
Basically this is all the back excercises I do as of now. Obviously deads are the only one that works the lower back. Also back squats kind of work the lower back I think.
upright rows 
upright rows
Dray
Rookie
Squats, with 2mm of wood beneath your heels.
upper back
Hybrinetics
Banned
traps... but them shyts hurt my shoulders, cant do em
Reverse grip shoulder width bent over rows work the upper back well too, along with the lower lats. bent at a 45 degree angle
dont raise past your nipples(no sags)
you wont over strain your weak shoulder muscles
Heavy upright rows, pulldowns, behind neck/front, {alternate workout to workout}, barbell rows, straight legged deadlift, good mornings, and deadlift . I don't do all that in one workout, I split up my upper and lowerback and train both twice a week.
The Entity
Pro
I feel like I'm the only guy on earth that does rack pulls
Are you doing them with a wide grip? It's easier on the shoulders AND hits your traps more
Bunchy Carter
I'll Take The Money Over The Honey
For my upper back/middle:
close/wide grip lat pull downs
wide grip behind the neck pull downs
cable row
leverage iso row (machine)
one arm long bar row/bent over one arm long bar row
Lower back:
Good Mornings (seated or standing)
Deadlifts
Hyoerextensions (Back Extensions)
Power Cleans (I only do these once a week)
Also is you want to get you traps big; utilize the barbell shrugs and standing upright dumbbell rows. Back in my football days I included trap workouts with the back workouts
The traps is the main muscle that shows off your back
Check out bodybuilding.com they have an exercise section and you can select which part of you body you want to workout. Also they have videos.
http://www.bodybuilding.com/exercises/
close/wide grip lat pull downs
wide grip behind the neck pull downs
cable row
leverage iso row (machine)
one arm long bar row/bent over one arm long bar row
Lower back:
Good Mornings (seated or standing)
Deadlifts
Hyoerextensions (Back Extensions)
Power Cleans (I only do these once a week)
Also is you want to get you traps big; utilize the barbell shrugs and standing upright dumbbell rows. Back in my football days I included trap workouts with the back workouts
The traps is the main muscle that shows off your back
Check out bodybuilding.com they have an exercise section and you can select which part of you body you want to workout. Also they have videos.
http://www.bodybuilding.com/exercises/