Feb 18, 2012 5:13 AM GMT
BOLD TEXT GOES HEREAny suggestions for good exercises to build upper back and lats?
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.