Top 5 Back Exercises

dario28

I feel my back gets the least attention so am looking for the top 5 back exercises to do for 8 weeks

currently Im doing pyramids so do

Warm up 4 x 10 wide grip pull ups ( palms facing in)

Seated row 12 , 10 , 8 ,6

Bent over row 12 10 8 6

Lat pull down 12 10 8 6

Dead lifts 12 10 8 6 ( but on seperate day )

TommyKnocker

Why no pull-ups/chin-ups?

Brian?

Are you doing all of that in the one session?

dario28

Warm up is pull up's...some times ill add weight

and yeah all done in less than an hour but last few weeks I have less time so have been supersetting it with Chest so about 1hr 15 , very little rest in between

TommyKnocker

dario28 wrote: »

Warm up is pull up's...some times ill add weight

and yeah all done in less than an hour but last few weeks I have less time so have been supersetting it with Chest so about 1hr 15 , very little rest in between

OOOpppps, sorry OP. I really should read posts properly instead of just scanning them :rolleyes: I didn't read past warm up

Remmy

It doesn't seem to bad tbh.I like pendlay rows instead or regular barbell rows.I always feel like I am fighting for balance with the latter.Are you doing shrugs in your program?What weight are you using with the rows?

dario28

Remmy wrote: »

It doesn't seem to bad tbh.I like pendlay rows instead or regular barbell rows.I always feel like I am fighting for balance with the latter.Are you doing shrugs in your program?What weight are you using with the rows?

I do shrugs on shoulders day

Bent over rows , I do single arm dumb bell and roughly go

12 x 35kgs 10x 40kgs 8x 42.5kgs and 6 x 45kgs

- tried bent over rows with a oly bar but just wasnt feeling it

Seated rows normally end up for final set around 115 kgs

Remmy

dario28 wrote: »

I do shrugs on shoulders day

Bent over rows , I do single arm dumb bell and roughly go

12 x 35kgs 10x 40kgs 8x 42.5kgs and 6 x 45kgs

- tried bent over rows with a oly bar but just wasnt feeling it

Seated rows normally end up for final set around 115 kgs

Those db row numbers are pretty solid.I wouldnt change a thing with your back workout if it's working for you.

Davei141

If you looking to change it up sometime you could try inverted rows, inverted rows on rings and perhaps try doing bent over Rows with an EZ curl bar and see how you get on.

AntiVirus

Why not do your pull ups with your palms facing out. Much harder to do and much better for your back. Doing the pull ups with your palm facing you is a good work out for your biceps. Or a best of both is a neutral grip pull up were your palms are facing your ears. Also these are the best type to do if you have tendon issue's

Mellor

AntiVirus wrote: »

Why not do your pull ups with your palms facing out. Much harder to do and much better for your back. Doing the pull ups with your palm facing you is a good work out for your biceps. Or a best of both is a neutral grip pull up were your palms are facing your ears. Also these are the best type to do if you have tendon issue's

Pull-ups with palms facing in means facing away.
He is doing wide grip so shows what he meant (i've never hear of wide grip chins)

In/out is is can be confusing which is why pull-ups and chin-ups are the terms used for clarity.

squod

I'll be trying underhand wide grip seated rows, from a stack next time 'round.
I read in a a magazine that they target lower lats, making them more visible.

ferike1

Back bridges are awesome for the lower back!

AntiVirus

Mellor wrote: »

Pull-ups with palms facing in means facing away.

Mellor

AntiVirus wrote: »

To be clear I mean, in the OP thats what he means imo. (wide grip, pull-ups not chins etc)

AntiVirus

Mellor wrote: »

To be clear I mean, in the OP thats what he means imo. (wide grip, pull-ups not chins etc)

I know, it just looks funny writen down like that.

I didn't spot the "wide" grip part in the OP first post. It's been a while since I've done any wide grips chin ups, I must try a few later :pac: