COMPOUND BACK EXERSIZE REPLACEMENTS - JP Fitness Forums

Genius · 10-17-2007, 04:04 PM

I'm looking for some replacement exersizes my back.

What I've been doing:

Seated row, DB/BB Rows with wide/narrow/shoulder width grips, lat pulldowns, deadlifts.

I'm looking for some good compound exersizes to replace these.

Thanks,

Scott

Genius · 10-17-2007, 04:05 PM

To clarify:

The exersizes I've been using have worked wonders, but it's time for a change.

PowerManDL · 10-17-2007, 04:19 PM

The only "effective" back exercise you haven't done is a pullup/chinup. Really, exercise diversity is overrated beyond a point; youv'e got a nice pool there, just rotate and/or manipulate your loading.

Steve-O-68 · 10-17-2007, 04:26 PM

Pullups/chinups
Inverted rows (reverse pushups)
Deadlift
Cleans

Alcoholiday · 10-17-2007, 04:27 PM

db rows
chinups/pullups
cleans
deadlifts/deadlift variations

that's pretty much all you need.

Lisa~ · 10-17-2007, 05:45 PM

There's always a deadlift or deadlift variation in my program.

There's always some horizontal pull, either seated cable row, DB row, BB row, or inverted row. You could put in T-bar rows or chest-supported rows once in a while.

There's always some vertical pull, either lat pulldown or pull-up/chin-up.

Vary your grips, rotate through those exercise selections, and vary the set/rep scheme. That's all you need.

Frank.S · 10-17-2007, 05:53 PM

Quote:

Originally Posted by Alcoholiday

db rows
chinups/pullups
cleans
deadlifts/deadlift variations

that's pretty much all you need.

No love for the BB row in these forums

The BB row is my favorite! but most people, do cheat on it to much.

My back work consists of:
45 degrees BB rows
Underhand Grip BB rows
DB Rows
Seated Rows
Lat Pulldowns (not to often)
Pullups
1 arm cable rows (not to often)
Deadlifts (+ rack pulls, RDLS, etc)

This sounds like waay to much, but keep in mind ive been training my back 8-10times per week. Results have been more then I could have ever hoped for.

Alcoholiday · 10-17-2007, 06:49 PM

Quote:

Originally Posted by Frank.S

No love for the BB row in these forums

The BB row is my favorite! but most people, do cheat on it to much.

My back work consists of:
45 degrees BB rows
Underhand Grip BB rows
DB Rows
Seated Rows
Lat Pulldowns (not to often)
Pullups
1 arm cable rows (not to often)
Deadlifts (+ rack pulls, RDLS, etc)

This sounds like waay to much, but keep in mind ive been training my back 8-10times per week. Results have been more then I could have ever hoped for.

too much stress on my lower back for the movement.

Frank.S · 10-17-2007, 06:55 PM

Its not really a 'bad stress' though?

Ed Coan liked them.. i think he knows a thing or two about building a strong back

hah.

PowerManDL · 10-17-2007, 06:58 PM

Depends on the goal really. I love them too but sometimes if I'm squatting and/or pulling frequently, it gets to be too much.

For pure (upper) back-focused training, I agree that you won't find much better a movement.

Alcoholiday · 10-17-2007, 07:03 PM

it is a bad stress, i think.

like matt said, i'm squatting and pulling weekly. I don't need that additional stress when i can be doing things like chins or 1arm rows that give good strength, back development, and size without the stress.

If i had a chest supported row machine, i would use that as well.

Genius · 10-17-2007, 10:48 PM

My shoulders have been giving me some trouble, and I think it's because of a push/pull imbalance resulting from always performing push exersizes first! I love the presses, so I usually start with them (bad idea)

So, I think I'll stick with the exersize variations I've been doing (similar to all you posted), but start with the pulls and save pressing for the end of the workout for a good change of pace.

My favorite back exersize would have to be the deadlift. After taking a break from deadlifts and then performing them again, I am barely even able to lift up my laptop because my lats are so sore.

Thanks for the responses.

Ramble.

And a little more rambling.

Rawgrip · 10-25-2007, 06:29 AM

I see allot of improvement when an athlete performs chin ups or wider grip pull ups weighted. Very good in developing peoples back strength, very good for your shoulders and gives "big guns" to the people who are obsessed about having massive biceps.

Try horizontal rowing as well i.e. cable rows, various grips. Good for developing the back and no need to go too heavy as many people have a crappy technique and try to make the exerciser into a lower back one , when they try to lean back.

milkman21 · 10-25-2007, 06:55 AM

I'm awfully fond of Pendlay rows, but when it comes down to it, it's just a variation on a BB Row.

Inverted Rows (upside-down push-ups) are nice, too, and they make good use of the otherwise worthless Smith machine.