working the back, machines which ones and how much?

Discussion in 'Fitness & Nutrition' started by dwarfcat, Jul 12, 2009.

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  1. dwarfcat

    dwarfcat COLTS FTMFW

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    As far as back machines at the gym go, what do the different ones do? The 3 row machines in my gym are called low row (seated cable), high row (seated facing a pad and you take an overhand grip of some handles in front of you and above your head) and a mid row (underhand grip that you pull back to your waist). Each of these machines have a picture that show them basically working the entire back. My back day is kinda weak I think, I dont do deads because im not aiming to be a power lifter and especially cause im fat and have iffy knees. I basically do lat pull down, cable row, reverse butterfly and the mid row machine. What else can I do? I love working the back, makes me feel like im taller and overall more powerful. Should I do all the back machines, less with more weight and less reps....... I wish this place had a t-bar row machine, ive always enjoyed that one
     
  2. mandrew

    mandrew New Member

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    Pur's back day is good
     
  3. grimstone

    grimstone magic murda bag OT Supporter

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    lots of excuses. if you dont wanna be a powerlifter make sure you dont ever squat or bench either
     
  4. grampositivecocci

    grampositivecocci New Member

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    You sound like a pussy. Honestly, have a cup of cement and harden the fuck up.
     
  5. dwarfcat

    dwarfcat COLTS FTMFW

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    :rofl:
     
  6. Ultimate_Ninja

    Ultimate_Ninja New Member

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    Pull ups, deads, bent over barbell rows, win
     
  7. deznutz

    deznutz New Member

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    :mamoru:
     
  8. Tumbles

    Tumbles New Member

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    The only machines that I like for back over freeweights are the chest supported row and the lat pulldown.
     
  9. Thomas Crenshaw

    Thomas Crenshaw New Member

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    nice i like that

    now let me show you whats hard
     
  10. He Mad

    He Mad OT Supporter

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    dont forget the lat pulls
     
  11. Stilgar

    Stilgar New Member

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    I hate the lat pulldown. I always find it so hard to isolate my lats and then focus on flexing them as I pull down. I find I do a whole lot of arm work in my lat pull downs.

    I just suck ass at that machine.

    You could try the 45 degree extension machine (not sure of the name). Does the lower back pretty well but may bruise ur shins.
     
  12. mandrew

    mandrew New Member

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    lat pull always irritated my shoulders and elbows without hitting my lats until recently... I realized the problem was that I had been keeping my torso completely vertical.

    Now I lean back while using it and it's like the same plane of motion as incline benching.... I did it today and my upper lats especially were killed by it. I didn't feel any joint irritation by it either so it's gonna be a regular exercise for me now.
     
  13. Thomas Crenshaw

    Thomas Crenshaw New Member

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    its not called lat pulldowns for no reason.
    [y]s66G6xS3TZU[/y]
     
  14. MaineSucks

    MaineSucks OT Supporter

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    Deads

    Chins

    DB Rows (high rep)

    Back Raises



    Shouldnt need more than that
     
  15. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    LOL!
     
  16. ccrooks

    ccrooks New Member

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    how high-rep?
     
  17. Cumstang02

    Cumstang02 New Member

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    I <3 low cable rows
     
  18. Uglybob69

    Uglybob69 I miss beer.

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    anything chest supported hits my lats a lot harder
     
  19. MaineSucks

    MaineSucks OT Supporter

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    15-20+ with the heaviest dumbell you can find. aka Kroc Rows
     
  20. ccrooks

    ccrooks New Member

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    i wouldn't be able to do 5 with the heaviest db i could find :o
     
  21. MaineSucks

    MaineSucks OT Supporter

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    meant to say handle, not find. Do two warm up/acclimation sets then go for broke on the third

    50's x 15
    70's x 15
    100's x as many as you can
     
  22. ccrooks

    ccrooks New Member

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    will try this today... going to google "kroc rows" now

    er... tomorrow... today's shoulders
     
  23. evolude

    evolude OT Supporter

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    Can't figure out the subtlety about Krok's row compared to db rows on bench or db rack. Does he do them elbows out?
     
  24. ccrooks

    ccrooks New Member

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    looks like he might use a little more body english
     
  25. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    they always look like heavy cheater DB rows, Kroc just got his name slapped on them
     
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