back exersizes

Discussion in 'Fitness & Nutrition' started by meervincent, Jan 5, 2007.

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  1. meervincent

    meervincent New Member

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    whats the best upper and lower back exersizes to build mass/strength?

    i have some limitations such as only having a bench press and free weights.
    any suggestions?
     
  2. evolude

    evolude OT Supporter

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    Having limited access to equipment, I would get a $10 pullup bar for home.
     
  3. jonno

    jonno New Member

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    deadlifts and bent over rows

    /thread
     
  4. y1997

    y1997 Made in the U.S.S.R.

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    + Pullups.
     
  5. keleko

    keleko yes, he is

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    how abut for a guy with last two vertabrae "cracked" and the last two discs herniated?


    < pain knows me all too well
     
  6. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    DB rows with good form and pullups will get your upper back well with no pressure on the bottom of the spine. Anyone know what to do about the lower back?

     
  7. deadbolt

    deadbolt New Member

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    weighted pullups and chinups. essential for the back imo
     
  8. keleko

    keleko yes, he is

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    how about with no equipment, and no $ to go to a gym?
     
  9. wtf

    wtf New Member

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    dont forget shrugs
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    physical therapy
     
  11. sportsjunkie

    sportsjunkie OT Supporter

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    :werd:
     
  12. siniquezu

    siniquezu New Member

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    back is too vague, any specific targets?
     
  13. meervincent

    meervincent New Member

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    thanks for the help guys, i started deadlifting tonight. i wiegh 144 and i was doing 160 for 3 sets of 10 to get a feel for it
     
  14. Millz

    Millz New Member

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    Some great back exercises
    DB rows
    Ches Supported Rows
    Bent over rows
    lat pulldown
    Pullups

    Good mornings
    Deadlifts
    Pin pulls
    45 back raises
    hyper extensions
     
  15. keleko

    keleko yes, he is

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    can't afford it, no med. ins.
     
  16. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    you be fucked then
     
  17. keleko

    keleko yes, he is

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    i know :wtc:
     
  18. JeremyD

    JeremyD New Member

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    Thickness:
    Conventional deads
    Rack deads
    Low cable rows
    Bent over BB rows

    Width:
    Wide grip pull ups/pull downs
    Weighted chins
    T-Bar rows
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Are you still symptomatic?
     
  20. keleko

    keleko yes, he is

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    yeah, still hard to get out of bed in the moring
     
  21. black jesus

    black jesus OT Supporter

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