Favourite back workout

[Jeff]

For those who have a back day, what are some of your favourite workouts?

I've got my ideas but I'd like to see what other people do.

I try to put a session together that looks something like this:

Deadlift variation: conventional, sumo, trap bar or rack pulls
Power movement: power cleans, high pulls or shrugs
Horizontal pull: some form of row
Vertical pullulldown variation because I'm too fat to do chins
Loaded carry: sandbag, prowler, farmers walk etc.

How about you?

 

[Jungnaut]

Sounds like what I like to do for a back workout. Pullups and chins rule, doesn't matter if you can do just one you can do that and progress from there.

My weakness would be the loaded carry. I would like to do some prowlers, they look like so much fun.

 

[Rugby88]

Back is prob my fav bodypart to train - so many exercises I love but I guess afew which make a good workout -

Bentover Row
DB Row
Seated Straight Bar Row
Lat Pulldown

- As mentioned though so many other exercises!

 

[StrungOut]

For the back side of things was doing;
Bent Row
DB Row
Cable Row
Tbar
Close Grip Lat

hur hur hur backside

 

[steveP]

My usual back workout:

Barbell Deadlift.
Barbell Bent Over Underhand Row.
Pull-ups.
Machine Hammer Low Row. (One arm at a time).
T-Bar Row.
Lat Cable Wide Pulldown.
Seated Cable Row.
Dumbbell Shrug.
Barbell Shrug.

 

[D1cko]

Heavy deadlifts, rows and rack pulls. The occasional farmers walks.

 

[judgey]

• Pullups
• hammer strength rows or vbar rows (using a landmine) or underhand bb rows;
• vbar cable rows; and
• either hypers or rack pulls.

I've been running an upper / lower split in the last year or so, which means I have tended towards chest supported exercises like hammer strength rows so that the lower back doesn't fatigue too much.

Sadly my new gym doesn't have a cable row or a land mine so my focus is now upper day 1 (pullups + hammer str rows) upper day 2 (close grip/neutral grip pull downs + bent over rows).

 

[Goosey]

A favourite back routine.
Press
Squat, SLDL...
pre fatigue on machine pullover, straight pulldowns to fatigue to machine row, then farmer's

 

[Davepuppies]

Hammer strength seated row, both narrow and wide grip rows

either deadlifts or rack pulls

lat pull down both wide grip and narrow reverse Palms

 

[logan]

deadlifts -bb row -Pulldowns

 

[Shrek]

Are deads really a back exercise? ??

 

[Repacked]

I was doing conventional deads on back day, now doing sumo on glute/ham day with a set of conventional thrown in. It's like saying do you do traps on shoulder or back day...

 

[StrungOut]

Yeah I am more likely to be doing OHP on a back style day compared to Deads which I throw under as a leg day

 

[steveP]

Yes, they definitely are a back exercise. When I go from low weight/high reps to heavy weight/low reps deadlifts, my back is sore for a week.

 

[Headley]

Deadlift variation: conventional, sumo, trap bar or rack pulls
Power movement: power cleans, high pulls or shrugs
Horizontal pull: some form of row
Vertical pull: Pulldown variation because I'm too fat to do chins
Loaded carry: sandbag, prowler, farmers walk etc.

How about you?

SLDL's, Deadlifts
Bent over rows, REALLY bent over rows
Cable rows
Lat pull downs
Hyperextensions

I love all of them equally <3

 

[Puggy]

Deadlifts, 90• Barbell Rows, Lat Pulldowns, DB Rows is the usual for me.

 

[Shrek]

Is back defined as the Lats or the lumber?

 

[Repacked]

Is back defined as the Lats or the lumber?

both form portions of the back, no? Isn't lumbar referring more to a specific section of the spine (lower)? Lats are probably the largest single muscles in the back...along with traps.

 

[StrungOut]

I still believe they are part of the lower body, hence why I throw them in leg sessions

 

[steveP]

I see back or back day as more of working your core. So I do abs and back on the same day. Chest, shoulders and arms as upper body. Quads, hamstrings and calves as lower body.