ive been hitting my back a very good amount lately but havent really seen that much improvement. I usually do 1-2 sets of machines rows(my gym has like 3 or 4 diff row machines) some lat pull downs, and a couple sets of dumbell rows. Can anyone suggest the best routine for building a big back? thanks
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best back workouts?
- Thread starter ChiseldForeArms
- Start date
Pullups, chinups, Deadlifts, BB Rows (both grips), DB rows, Cable rows
ok thanks for the help, over the past 2 days ive started doing chin ups/ pull ups again, and really liken it. Lately=2-2 1/2 weeks
big back
behind the neck wide grip chins done strictly (palms facing forward) - for adding width to the upper lats
close grip chins (palms facing toward you) - for adding width to the lower lats and defining the serratus (do str8 arm pull downs with good form when your finished with these)
you should hang weights around your waist if you can do more than 13-14 of these, i find that back machines don't add much mass because you are essentially doing chin ups with much less than your body weight so i use the machines to burn out my lats when i can't do any more chins
heavy bent over rows - for adding thickness to the middle back, i prefer to use bumbells cause when you go heavy with the barbell a little slip in form can equal plenty of agony from a tweaked back.
behind the neck wide grip chins done strictly (palms facing forward) - for adding width to the upper lats
close grip chins (palms facing toward you) - for adding width to the lower lats and defining the serratus (do str8 arm pull downs with good form when your finished with these)
you should hang weights around your waist if you can do more than 13-14 of these, i find that back machines don't add much mass because you are essentially doing chin ups with much less than your body weight so i use the machines to burn out my lats when i can't do any more chins
heavy bent over rows - for adding thickness to the middle back, i prefer to use bumbells cause when you go heavy with the barbell a little slip in form can equal plenty of agony from a tweaked back.