The Best Back Exercise?

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Charlie

The Best Back Exercise?

Post by Charlie » Tue May 09, 2006 2:58 pm

In your opinoin, what is the best exercise for the back? - to shapen and strengthen the back, and to improve one's posture?

Recently, I've only been doing close grip chin-ups. But now, I'm considering doing Bent-over rows instead... or should I do both?

Ironman

Post by Ironman » Tue May 09, 2006 3:26 pm

I like bent over rows. That's what I do most of the time. You have to bend the right ammount so that you get everything. Still even doing that your lats could use a little extra work. I like the wide grip chins or front pulldowns.

Guest

Post by Guest » Tue May 09, 2006 3:37 pm

i would say that three must do back excersizes are wide grip chins( close is more biceps), deadlifts, and bent rows!!!!!

if i could only do one it would be....mmmmmmmmmm..thats tough

i love them all

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Post by Matt Z » Tue May 09, 2006 3:38 pm

Both would be a good idea. The back is a complex area with a numbber of different muscle groups.

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Post by Matt Z » Tue May 09, 2006 3:40 pm

I would also recomend some type of deadlift either as part of your back workout or with legs.

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Post by kevin harris » Tue May 09, 2006 3:40 pm

Anonymous wrote:i would say that three must do back excersizes are wide grip chins( close is more biceps), deadlifts, and bent rows!!!!!

if i could only do one it would be....mmmmmmmmmm..thats tough

i love them all
that was mine
i almost always do all three

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Post by Hoister » Tue May 09, 2006 5:01 pm

All olympic lifts and their components/assistance moves, bent rows, deadlifts.

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Post by hoosegow » Tue May 09, 2006 7:20 pm

If you aint dead lifting, you aint working your back. Rows are good, too.

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Post by GoLdeN M 07 » Tue May 09, 2006 7:24 pm

bent over rows can put alot of pressure on the lower back in a bad way. Deadlifts are the way to go. They work the entire back.
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Post by Ryan A » Tue May 09, 2006 7:56 pm

I realize that deadlifts allow superior weight when compared to any other back exercise but they do not train any range of motion in either the lower back or the upper back and therefore there needs to be other training as well.

Bent over rows have a very similar position as the deadlift if done properly so I dont see how there is a big difference. Bent over rows do train a complete range of motion and therefore are more useful in some ways.

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Re: The Best Back Exercise?

Post by Stephen Johnson » Tue May 09, 2006 10:37 pm

Charlie wrote:In your opinoin, what is the best exercise for the back? - to shapen and strengthen the back, and to improve one's posture?
It really depends on your back development. If you lack width, you should do wide-grip chins/pulldowns. If you lack thickness, you should do some sort of row.
Charlie wrote:Recently, I've only been doing close grip chin-ups. But now, I'm considering doing Bent-over rows instead... or should I do both?
Do both. Variety is the spice of life.

Close grip chin-ups and bent -over rows both involve shoulder extension, so for the upper back, there is some equivalence (although the chin has a longer range of motion). Bent-over rows, however, involve the lower back while chins don't.

Wide grip chin-ups involve shoulder adduction, which in most people is a weaker movement than shoulder extension. The posterior deltoid is a synergist in shoulder extension but not in shoulder adduction, so people who work the back primarily with wide-grip chins might need more posterior deltoid isolation work.

Wide-grip chins/pulldowns, bent-over rows and deadlifts are an excellent back routine. The only problem is that the lower back might get overworked if you aren't careful.
Last edited by Stephen Johnson on Tue May 09, 2006 11:13 pm, edited 1 time in total.

Ironman

Post by Ironman » Tue May 09, 2006 10:44 pm

I agree with Ryan. I use deadlift variations with legs. A classic deadlift is more of a glute/hip exercise. Your traps just stabalize. When I do bent over rows, I actually deadlift it off the floor. I like deadlifts with 25 plates or standing on something to make it work the lower body better.

O

Post by O » Wed May 10, 2006 2:56 am

Depends what you are after...horses for courses. if you are after a generally healthy back then strength training for the back, in particular the lower back is not needed. Endurance training is the key there. If you need some size, strength or power for a particular sporting reason then some of the exercises you would perform could contradict back health.

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Post by George G » Wed May 10, 2006 7:02 am

O wrote:If you need some size, strength or power for a particular sporting reason then some of the exercises you would perform could contradict back health.
For example?

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Post by TimD » Wed May 10, 2006 7:11 am

The guest O was Otama, and he is a health care specialist, quite knowledgeable in the spine issues. While I don't always agree with him, I hope he chimes back in with his reasons.
Tim

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