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BEEF
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« on: March 28, 2007, 11:07:21 AM » |
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What are the best exercises to add width to the back?
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BELIEVE
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ShoreThing
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« Reply #1 on: March 28, 2007, 07:03:05 PM » |
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Ask Blanka!
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JohnnyCage
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« Reply #2 on: March 28, 2007, 07:47:32 PM » |
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I like towel pullups alot.
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Yesterday I dared to struggle. Today I dare to win.
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Bad Bob
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« Reply #3 on: March 28, 2007, 10:13:46 PM » |
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Row 'till ya puke, and then row some more!
Dorian Yates did those underhand bent over barbell rows..... sure worked for him!
I just remembered those..... gonna have to add them to the rotation!
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queenofthedamned
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« Reply #4 on: March 28, 2007, 11:13:27 PM » |
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chins until failure then rotations....cobras work good too..
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my best friend lives in my pocket and tells me to light fires....
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BEEF
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« Reply #5 on: March 28, 2007, 11:31:33 PM » |
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chins until failure then rotations....cobras work good too..
Could you explain what you mean by rotations and cobras? Thanks  |
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BELIEVE
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p.s.
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« Reply #6 on: March 29, 2007, 09:36:31 AM » |
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Rotations ie scapular rotations are done at the end of the pullups when your biceps are fatigued. While still holding the bar (over hand grip) try and pull your chest up to the bar with arms completely straight/locked out. It will take some practice but once you've got the technique down you'll actually be able to fully contract/isolate your lats without using your arms. A similar version can be done on lat pulldowns using a reverse shrug ie a pulldown without using the arms.
Cobra's are lat pulldowns done in the cable crossover. Just grap each handle with sufficient weight and kneel down in between the stacks now pull each arm as far into your sides as possible and then let them stretch out again.
I hope I made these exercises easy to understand, but without pics it is a bit harder to get the point across.
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BEEF
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« Reply #7 on: March 29, 2007, 02:08:09 PM » |
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I think I understand what you mean. With my arms straight/locked out, I'm never going to be able to pull my chest up to the bar more than a few inches am I? I think I understand this |
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BELIEVE
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p.s.
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« Reply #8 on: April 03, 2007, 09:51:23 AM » |
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I think I understand what you mean. With my arms straight/locked out, I'm never going to be able to pull my chest up to the bar more than a few inches am I? I think I understand this Sorry I didn't get back to this sooner Beef, but ya you'll get the idea once you try the exercise, but from what you've posted you appear to have the idea down. Remember it's all about contracting the back through its full range of motion (not the range of motion created when the biceps are involved). |
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BEEF
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« Reply #9 on: April 25, 2007, 10:45:15 AM » |
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I see what you mean Back is coming along nicely at the moment, hitting it with some close grip pull ups and wide grip pull downs as well as bent rows and t-bars and deads every other week. It's working nicely. |
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BELIEVE
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muscle_n_blood
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« Reply #10 on: April 25, 2007, 12:10:49 PM » |
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A variety of chins and pullups is helping me right now. I've been stymied on back due to lower back injury issues, rendering me unable to pull or row with the kind of weight I need. I've been doing wide grip pullups (overhand) then cable rows, then close grip chins (underhand) then DB rows. Finish up with palms facing medium grip pullups then some light deads so I won't forget how.
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There is no substitute for experience.
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jugg
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« Reply #11 on: April 25, 2007, 02:20:11 PM » |
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chins until failure then rotations....cobras work good too..
rotations and cobras....evil mofos! they are interesting to say the least, do them once im done with nomral back day and it does ache a bit more  |
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