Back Exercises

[bigsteal809]

I have been doing db bent overs, barbell bent over rows, and shrugs.  I workout at home and only have free weights.  I've been doing these three exercises for a while now while switching up the order and sets and reps and been making good gains.  I need some more exercises though.. what are some other good back exercises for back with free weights?

[powerpack]

DB 1 arm suported rows.
You can really get a low angle and go with heavy weights.
I also do deads, but see it more of a strenght movement.

[Bluto]

pull ups

get one of these and attach to your wall

or you might wanna do dumbbell pull overs on a bench, kinda hard to describe though

[pumpster]

If you don't have an adjustable incline/decline bench, get one as well as some kind of rack. Also, there's not much reason to change the current routine too much *until* you stop making gains from your current routine.

-DB or BB pullovers.

-Chins/pullups-you can either attach something to a wall OR put a barbell up on a high rack, get under it and use it for chins.

-Alternatives to BB row:
T-bar rows - get the inexpensive attachment shown.
Lie face down on a bench and row under the bench

[The Squadfather]

excellent advice as usual by Pumpster, you can get a great workout with just bb, db's, there's a bunch of different variations of db rows, you can do them two arms at a time, one arm at a time, chest supported, you can pull to different areas on your torso, you can do close grip bb rows, wide grip bb rows, underhand grip bb rows, put the empty end on the bar in a corner and do t bar rows, you can do db pullovers, the old forgotten classic barbell pullovers, barbell cleans, db cleans, deadlifts with both the bar and dumbbells, all great evercises.

[pumpster]

I think SF also mentioned Pendlay Rows a while back; i wasn't familiar with them. Something like rest-pause reps for the whole set, can be used on most exercises.

[The Squadfather]

I think SF also mentioned Pendlay Rows a while back; i wasn't familiar with them. Something like rest-pause reps for the whole set, can be used on most exercises.

yes basically a bent over row with the upper body bent all the way over at 90 degrees and resting the bar on the floor completely between reps.

[webcake]

Any variation of rows and maybe some pull ups will be a great back workout. You can do deadlifts, but personally i think there a bit overrated.

[claymore]

I have been doing db bent overs, barbell bent over rows, and shrugs.  I workout at home and only have free weights.  I've been doing these three exercises for a while now while switching up the order and sets and reps and been making good gains.  I need some more exercises though.. what are some other good back exercises for back with free weights?

Pull ups

[DK II]

Any variation of rows and maybe some pull ups will be a great back workout. You can do deadlifts, but personally i think there a bit overrated.

What? Deadlifts are a great back exercise.

[smaul]

definitely do deadlifts.  Nothing works the entire back like a deadlift.

[DK II]

definitely do deadlifts.  Nothing works the entire back like a deadlift.

I agree. It doesn't help width as much as rows, for example, but overall body strength and back develpoment are nothing without deadlifts.

[pumpster]

You can do deadlifts, but personally i think there a bit overrated.

Agreed, both in terms of effectiveness and injury potential. If you do em keep the reps high.

[jpm101]

From that video, I do not see any difference between a regular BB row and a Pendlay row. It is not a rest pause movement or anything else. Only a slight dead stop when the plates touch the floor. Just a regular bent over BB row , strapped with a different name "Pendlay".  A rest-pause would last between 10 to 15 seconds between pulls.

As mentioned, the pullover is a good lat exercise. But I find that the bent arm pullover is more rewarding as a muscle builder for the lats (also affects the triceps strongly, muscles around the rib box, abs  and the pec's to a lesser degree). Can use either a BB or DB. The DB's can offer less stress on the wrist/elbows and shoulder joints for most people. You are holding the DB's with a hammer grip throughout the exercise. Can work up to at least 80-100lb DB's before long on this version of the pullover.

Might try doing a SS of straight arm pullovers  before a set of curl grip BB rows. This is the  pre-exhaust system of training. Something like doing lateral raises SS'ed with the press behind the neck. Or DB flys/ Pec decks before the BP.  I have also had good luck with doing a set of straight arm pullovers (BB/DB/Swing Bell) followed, without rest, with bent arm pullovers. This can be a mass builder when done right.

Can also try doing a three grip position on BB rows. First set is done with the hands almost touching the inner collars and pull the bar to the upper chest. Hits the rear delts and upper back very well. Next try griping about the middle of the bar and pull into the  lower chest/upper ab area. The third position would be with a narrow (8-12") grip and pulling into the lower ab region. Suggest 2 sets of each grip position.

Might also consider the good advice of others and set up some kind of chinning bar. Any chinning or pull-up exercise can be a mass builder when extra weight is added.  For some a better exercise than rows. I know the DL is a good back exercise, but not the only exercise for a full and thick developed total back. If doing Dl's, shrug the traps up (trying to touch the ears) as you come back up to the full standing position each rep. As with other exercises, the DL should be approached with caution until correct style/form is learned. Good Luck.

[ngm21084]

excellent advice as usual by Pumpster, you can get a great workout with just bb, db's, there's a bunch of different variations of db rows, you can do them two arms at a time, one arm at a time, chest supported, you can pull to different areas on your torso, you can do close grip bb rows, wide grip bb rows, underhand grip bb rows, put the empty end on the bar in a corner and do t bar rows, you can do db pullovers, the old forgotten classic barbell pullovers, barbell cleans, db cleans, deadlifts with both the bar and dumbbells, all great evercises.

yup i think you pretty much covered everything possible which are all good...i like to super set different grips on things like rows and pullups...