can someone give me some effective back exercises

[stalefish]

hey
can someone give me some back exercises that i can do that will be fairly effective.
what im doing now is barbel row, dumbell row, dumbell shrug, barbel shrug. only 2 of them per workout.
its really messd tho because with barbell row my barbell is too heavy because i only have one, which i use for benchrpess and using it for the row is just too much, it causes me to use bad form after about 3 reps.

i just need the best back exercises ...
also what is a good back exercise to work so it makes it look like your waise is thinner and shoulders a lil more broader?
thnx ... hope someone can help

 

[jpfitness]

Chin-ups, power cleans, lat pull, one-arm DB row, Low pulley row... I could go on but this should be a good start.

 

[Detroit Muscle]

In addition to JPs list....

Deadlift. Everything gets better with some old fashioned DEADLIFTS.


DM

 

[stalefish]

ok so for about 4 weeks this will be my back workout

deadlifts
one arm dumbell row
dumbell shrugs

is this ok ?
i dont want to do too many exercises for the back.. i thought 3 would be good because there are alot of muscles in the back so 3 wont be too much.
i cant really do lat pulls because i dont have a machine ...
i would love to be able to do pull ups but i have no where to do them
i have a pretty sketchy springy thing where theres a handle on each side and i think its mostly for chest... u pull it apart and the springs provide the resistance .... maybe i could somehow use that for a cable row? would that be just ridiculous ?
thanks for the help

 

[Adler1983]

Remember, your back is a huge group of muscles. They provide a variety of functions.

I would add a bent over row or an upright row and perhaps hit the sporting goods store and get one of those "doorway pullup bars"

A nice well rounded back routine looks something like this:
Deadlifts
Row
Pulldown
Row
Pullup
and maybe hyperextensions.

 

[stalefish]

ok but like i said
i dont have a homegym machine, im kikin it oldschool with just a bench and freeweights.

i cant do anypull downs ... i also dont have a pullup station.

so wat i will do then is

deadlift
one arm dumbell row
dumbel shrug
bent over row
and back extensions for my lower back

(could someone tell me the exercise for working the upper back muscles that are right under your arms and a bit to the side... when theyre big they give off that optical illusion that your waist looks smaller?)
also ... does working lower back muscles make the waise look more defined too ?
thnx

 

[Detroit Muscle]

upper back muscles that are right under your arms and a bit to the side...

Those are lats (latissimus dorsi).

Any variation of the following will hit em: Lat pull-downs and pull-ups.