Upper Back & Lats

  • OhioJock

    Posts: 72

    Feb 18, 2012 5:13 AM GMT
    BOLD TEXT GOES HEREAny suggestions for good exercises to build upper back and lats?
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    Feb 18, 2012 5:00 PM GMT
    Yes:
    For thickness you want exercises like seated v-bar rows or bent over d/b rows. For width you want exercise like Lat Pulldown (to front of chest NEVER behind the neck) or wide grip pullups. There are many variations on those two themes.

    You also want to make sure you hit real deltoids if you don't do them on shoulder day and lower back area with trunk extensions (what I think of as reverse situps) and 3/4 Dead liifts or stiff legged dead lifts.

    Most important: FORM FORM FORM! On the rows and pulldown machines and wide grip pull ups, make sure you are extending all the way out and then fully contrcting the muscle again for the full range of motion. On the bent over D/B rows make sure the only thing moving is the one arm you are using to pull the weight up as if you were picking up a suitcase.

    Make sure you have someone show you proper dead lift form before attempting it as that is one area you can easily injur yourself if you don't do it right, espeically at heavier weights.

    On the "reverse sit ups" you want to straighten your trunk so that your body forms a single straight line; too often I see people doing that who hyper extend their trunk past the parellel point and hyperextend their lower back.

    And on none of these, save for a SMALL amount of body motion cheating on the pull ups, should there be any jerking motions. Everything should be smooth and fluild (and in the case of the initial rep of a dead lift pull: slow). The more you jerk and lose proper form the less efective the exercise becomes and the greater the risk you have for injury.
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    Feb 18, 2012 5:03 PM GMT
    MuscledHorse saidYes:
    For thickness you want exercises like seated v-bar rows or bent over d/b rows. For width you want exercise like Lat Pulldown (to front of chest NEVER behind the neck) or wide grip pullups. There are many variations on those two themes.

    You also want to make sure you hit real deltoids if you don't do them on shoulder day and lower back area with trunk extensions (what I think of as reverse situps) and 3/4 Dead liifts or stiff legged dead lifts.

    Most important: FORM FORM FORM! On the rows and pulldown machines and wide grip pull ups, make sure you are extending all the way out and then fully contrcting the muscle again for the full range of motion. On the bent over D/B rows make sure the only thing moving is the one arm you are using to pull the weight up as if you were picking up a suitcase.

    Make sure you have someone show you proper dead lift form before attempting it as that is one area you can easily injur yourself if you don't do it right, espeically at heavier weights.

    On the "reverse sit ups" you want to straighten your trunk so that your body forms a single straight line; too often I see people doing that who hyper extend their trunk past the parellel point and hyperextend their lower back.

    And on none of these, save for a SMALL amount of body motion cheating on the pull ups, should there be any jerking motions. Everything should be smooth and fluild (and in the case of the initial rep of a dead lift pull: slow). The more you jerk and lose proper form the less efective the exercise becomes and the greater the risk you have for injury.


    This is exactly correct---use a variety of back workouts and use proper form
  • mybud

    Posts: 11837

    Feb 18, 2012 5:16 PM GMT
    lat pull downs...military bench press....skull crushers...push ups.. pull ups weighted and non weighted.....the list goes on...
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    Feb 18, 2012 5:30 PM GMT
    Sorry if this comes across as a little rude but... ANY fitness book or magazine will give you some exercises and routines to start with. Your question is pretty lazy!!

    The back muscles are the second largest muscle group in the body so pretty easy for most people to work - with some dedication of course.

    You question is SO general, I can't be bothered to answer it as 5 minutes research by yourself would give you a starting point. Once you've done that, then it's worth asking for people's time to direct you further or work on adaptions or progressions.
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    Feb 18, 2012 5:50 PM GMT
    Picking up rocks in the field. Pruning fruit trees.
    Repeat.