Back Exercises?

[Slickster]

Hey all!

Just wondering about a few things. I know most of the muscle group names but I'm not always sure which ones they are.

I know they work some different muscles but what is the difference between Seated Rows and Lat Pulldowns?

Which exercise works more muscles?

Also what do Upright Rows work?

(P.S. Answering Traps or Delts won't really help me much. Could someone be a bit more descriptive.)

Any help would be appreciated.

 

[medik167]

alrighty... i won't use technical terms and just try to describe this in laymans terms. the lat pulls and seated rows work your lats, which are the muscles on the sides of your back, that give you the v shape and can make you walk around like your sticking your arms out to the side to look big. upright rows have been looked down upon by some weight lifters because there have been studies linking them to injury to your rotator cuffs. they work the muscles between your neck and shoulders that make you look like goldberg. a better excercise for the traps would be dumbell shrugs. get a heavy set of dumbells in each hand, lock your elbows, and raise your shoulders towards your ears. hope that helps.

 

[Paintballguy]

dumbell shrugs are the best... I feel that anytime you can use free weights, do it.

 

[Slickster]

Hey cool thanks for the info!

 

[italostud]

Simple but effective back routine:


3 sets Pullups(works the back more than chinups)

3 sets Seated Rows

3 sets Cable pulldowns

Then after this is a good idea to work the biceps since they've already been pre-exhausted from your back workout.

I also use the same idea and do Chest/Triceps on the same day.

 

[medik167]

yeah i break down my workout like this:

monday - chest/tri/shoulders

bench press 12,10,8,6
decline 10, 8
incline 10,8
db flyes 12, 10, 8
military press 12,10,8
tri ext 12,10,8
db shrugs 15,12,10,8

tuesday - back/bicep

deadlift (the best for back) 12, 10 ,8
machine rows 12, 10, 8
reverse weighted crunch (back) 15, 12, 8
pull-ups weighted 2 sets x burnout
ez curls 2 X 21's
preacher curls 12, 10, 8
reverse curls (forearm) 15,12,10

friday or saturday - legs

squat 20, 18, 16 (deathly fatigue here)
leg ext. 10, 8, 6
leg curls 10,8,6
seated calf raises 15,12,10
standing calf raises 15,12, 10


along with pt with my unit (army) every morning cardio (2-4 miles) 3 X per week and 2 days of muscle failure (usually not muscle failure for me but a good percentage of soldiers) the only problem with having to do pt (physical training) with them is that sometimes it can mess up my lifting schedule such as having a muscle failure workout with them on a muscle i am working out the next day. oh well only 3 years left.

 

[AgonyUncle]

Best exercises for mass on your back

Deadlifts
Dumbell Rows - Adds thickness to Lats
Barbell Rows - Adds thickness to lats.

Seated rows and lat pulldows have much the same effect, depending on which bar you use. If you are going to do seated rows, rather use wide grip lat pulldowns.