Next up - what's your favorite BACK workout?

[Phidias]

I train back once every 5 days.

Never the same workout. Depends on my mood of the day (like with every bodypart... I train quite instinctively).

Usually 4 exercises for 3-4 working sets each.

First exercise: light to heavy for 6-7 reps to failure last set.

Following exercises:
- heavy for 8-10 reps to failure, to lighter still in the 8-10 reps to failure range
- or same weight for all the set, rest pause style, 30 seconds between sets

Favorites: dumbell rows either single arm or both, pull ups, pull downs shoulders width grip, seated cable rows reverse grip.

 

[mindstar]

i train back 1x per week right now, but occasionally will switch to a 4x every 3 weeks routine.

Fav right now is
u/h Hammer Strength pulls
straight bar press downs
Rack deads (every other week I switch in Seated rows)
maybe some light one arm cable rows for a squeeze
2-3 sets of rear delts if I'm up for it.

 

[Dionysusedge]

Hammer Undergrip pulldowns 3 sets of 5/10/15
Cable medium grip pulldwon 1 set of 12-15
Barbell Row 2 sets of 7-9
Rack Deads 1 set of 10

Back is hit twice a week.

My emphasis is on width moreso than thickness, as i have high lat insertions.

 

[Big Dave Smith]

Machine Pullover- RP 15-18 + static hold (I do these with my arms straight out like I would be doing a stiff arm pulldown with a cable so that all of the weight is on my triceps, giving a much better contraction and stretch)

Conventional Floor Deadlifts- 2 x 5-8 (true 4 second negative), 15-20 (touch and go)

Medium Grip Overhand Chins- RP to failure (can't add weight yet because of the pec tear)

Smith Machine Bent Row- 2 sets with very minimal rest in the 10-12 range. I set the stoppers so that the bar doesn't go to full extension. This limits the stress on my biceps and puts a lot into my lats and mid back.

I'd be lying if I said I stretched this bodypart. I'm uber flexible, so only a few of the stretches work well for me (biceps, chest, quads, hams.... that's it)

 

[Nate_Dogg]

I train back every Tuesday

Deadlifts-5 sets-5-10 reps

Some form of pulldown(wide-grip, close-grip, underhand, lots of different cable attachments at the gym)-4 sets-8-12 reps

Some form of row(barbell, db, t-bar)-4 sets-8-12 reps

Then either a machine row or a cable pullover-3 sets-10-15 reps

Then I train biceps and do 2-3 exercises

 

[BostonFan]

When you guys do t-bar rows are you doing the ones where the bb is on the ground with plates on it or are you doing them where you are using the machine to lean on?

First being like this
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Second being like this
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[epoxy]

When you guys do t-bar rows are you doing the ones where the bb is on the ground with plates on it or are you doing them where you are using the machine to lean on?

First being like this
**broken link removed**

Second being like this
**broken link removed**

My gym doesnt have the machine unfortunately. I have the BB on the ground and they have a big wide grip T bar thing that looks like a bicycle handlebar that I put on the BB. Definitely my fav heavy back exercise. Wish I could do as many plates as Arnold in that pic.

 

[BostonFan]

My gym doesnt have the machine unfortunately. I have the BB on the ground and they have a big wide grip T bar thing that looks like a bicycle handlebar that I put on the BB. Definitely my fav heavy back exercise. Wish I could do as many plates as Arnold in that pic.

Same here. I can only manage 4 plates for about 8 reps

We have the machine at my gym but I feel like it strains my lower back to get the weight up. I prefer the ones on the ground a ton better. I've just recently gotten back into them and forgot how great they feel. Definitely my favorite back workout

My current back workout usually consists of

Pullups 3 sets of 8-12 reps
Kroc rows 3 sets of 12-15 reps
T Bar Rows 4 sets of 8-10 reps
Reverse rows with weight 10-12 reps (love these for back width)

Then every 2 weeks I throw in deadlifts or 3/4 deadlifts (I'd rather do rack pulls but don't have a power rack at my gym) into my workout either 3 sets of 10 or 4 sets of 6 as heavy as I can go

 

[penance]

This reminds me of a post where Phil once mentioned that referring to it as "back" is like referring to your chest, shoulders and abs as "front".

But I digress. Deadlifts on their own day.

Pullups / chins on military press day.

Rows on bench day.

Cleans on squat day.

interesting, that is very similar to what I do, (Jim Wendler's 5/3/1)
Bt, care to post your split bro? thanks

 

[tri-terror]

I hit all body parts twice in week on a 5/3/1 routine mon and thur.
I do 3-4 sets of 10-15 reps on barbell rows or tbar rows, then two heavy sets around 8 reps on whatever one I didn't do already. I do chins rest paused for as many as I can do in three sets, and I finish off with DB rows as many reps as I can for 2-3 sets going somewhat heavy. Once a week I do deads also but on a diff day.