Trying to bring my back up

[stillwater]

Preface: yes I know I am a fat ass. I haven't ran any compound/combination of over 500/wk in a long time.

I dieted down for a show over a year ago and the width was there, but not thickness. I've put an emphasis on various rowing movements to try and add depth. It looks like my lower back is picking up a lot of slack. Any advice on movements or changes to help bring up the rest?


Current 5'9, 218, fat.

2 years ago? 190? Less fat.

 

[Dens228]

Deadlifts, and/or rack pulls.

 

[lhouay]

Bent over barbell rows ( both grips; underhand& overhand)
Close grip "landmine" bar rows and nautilus pull overs.
Since the back is not visible when lifting (ie see it contract in mirror)
The "mind muscle" contractions become even more important

 

[dragonfire101]

trap bar dead-lifts 5 x 5
T-Bar Rows
Nautilus Pull Overs- the old machine if you can find one

 

[FutureFreak7]

trap bar dead-lifts 5 x 5

T-Bar Rows

Nautilus Pull Overs- the old machine if you can find one

I've been looking to buy the plate loaded chain link nautilus pullover for years and still can't find one


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[ThreeSixFive]

Your back looks really good.
It's probably because you're spreading your Lats in the recent one giving this illusion but your traps looks bigger in the old one.

 

[Dens228]

I've been looking to buy the plate loaded chain link nautilus pullover for years and still can't find one


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You and me both. I've seen a couple over the years on E-Bay for local pick up only, never even close to me. Cost wasn't that bad though.

 

[superman21]

Deadlifts.

 

[dragonfire101]

I've been looking to buy the plate loaded chain link nautilus pullover for years and still can't find one


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ya it the best. local gym has all the old stuff. when i say t-bar rows im talking bout old style ones fro, 80s you see haney doing holding that metal beam between legs not chest supported ones