Weight exercises for back muscles

[Hardball]

Originally Posted by Ghost

what does tone mean?

you either build muscle or you dont, you cant tone it as such.

even so hed not get anywhere with chest exercises for his back, bench press has nothing to do with the back other some slight flexion caused by the movement of the chest. it doesnt work antagonistically in the bench press motion. the downward movement in the bench press is the relaxation of the chest not the contraction of the back.

You're right, I gave you positive rep for this one.

[Ghost]

Originally Posted by Hardball

You're right, I gave you positive rep for this one.

thanks mate, was just wanting to make it clear thats all.

[KenshiRyan]

thanks guys, either way i already do what Hardball has recomended Im just guna slap what everyone else has recomended onto my routine n see what helps me, Im more for building muscle to help with my martial arts training etc its just iv left the back and I dont want to be unbalanced in terms of muscle on my body if you get what I mean as it just feels werd.

anyways Thanks very much guys for the response i learnt alot more than expected haha.

[Greg M.]

Check out Underground Training Exercises for tons of great exercises

[Emma13]

Body weight exercises are very good, if you have the strength to do them. With added weights is good, when you are ready for the increase.





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Tribulus Terrestris, Health Directory

[tophalf69]

Originally Posted by KenshiRyan

Hi just wondering if anyone knows any good exercises for back muscles with or without using weights?

Thanks.

Deadlifts
Partial deadlifts out of a rack
Chins
Pulldowns (reverse grip and overhand grip, wide medium and close grips)
Bent over ez bar rows with a reverse grip pulled into your hips while bending at a 45 degree angle
Bent over dumbbell row
Hyper-extensions
Seated pulley rows (both narrow and wide grip)
Seated machine rows (Hammer strength are tip top)
T-bar rows

Obvioulsy don't do all of these, you will be in serious pain for a week at least and way overtrained if you do!!!

My faves are, Deadlifts, chins, bent ez row, pulldowns and seated pulley.

[tophalf69]

Originally Posted by Hardball

The chest is the agonist muscle and the back is the antagonist thus those exercises help both the back and the chest.

The agonist and antagonist depends on the muscle being trained. If you are training back then the chest becomes the antagonist to the back and if you train chest the back becomes the antagonist to the chest. The antagonist simply helps the joints/tendons/bones achieve a balance of forces. For example if you did bi-cep curls without the tri-cep acting as it's antaganist the elbow joint would blow out, therefore the antagonist is required.

[peppi]

Chin-ups are the safest. Be VERY careful with deadlifts. In martial arts punching and pulling actions plus weapon training develops the back as well.

[Maxx]

Balance is definitely important as it prevents injury from occurring. Most martial artists simply from our fighting postures develop what is called in internal rotation... that is, our shoulders roll forward, our neck tends to lean forward and we tend to have a greater kyphotic curve to our thoracic spine. Training the back, specifically the rhomboids can help to correct this imbalance.

[Middleweight]

Originally Posted by KenshiRyan

purely for building muscles, dont have any problems with my back haha.

Chinups... do them with a 25 lb dumbell held between the legs, if you are strong enough to get 15 or more. One ex I like donig is lying laterally across a bench, and I take a 50 lb dumbell and do pull overs. Breathing IN when lowering the thing almost to the floor and my back is arched real good. I hold my breath at the full extent for maye 3-4 seconds. breath out on the lift

Best one though is the one that can wreck you if you use bad technique.

The Deadlift. It is real demanding hard work. If you do 4-5 sets of 5 reps heavy (close grip), then lighten the load and do maybe 2 x 10 with legs almost straight (wide grip), and back straight...with a shrug of the shoulders etc... you will grow a strong back. Good finisher is also bent over rows, after the deads. 2 x 8 reps is plenty enough. Rest the next day. Do the deads 2 x a week and the rest 3 x a week(same day)

I suggest do Squats and then chest on same day. Deads after leg work, then chest. If you are working the whole body, best to do just one good slow set of biceps curls, and shoulder presses. U be tired enough already

Good luck. If the deads are too much, you can do backraises on that weird looking rack that you hook your heels under the t bar and thighs across the pads. Hold an arch for a couple of seconds at the top of each rep. Lower back will be very sore if you never done this one. Go slow, and after 4-5 sessions, your back will handle this ex okay. 2 sets of 10 works good enough. Get stronger, do it with a 25 lb plate in your hands

[Middleweight]

Originally Posted by peppi

Chin-ups are the safest. Be VERY careful with deadlifts. In martial arts punching and pulling actions plus weapon training develops the back as well.

Suggest go real slow with the deadlift and use a trainer to take you through your first session with them. Keep back straight, and when you start the lift, sink back on your heels a bit as you slowly lift the 225 lb barbell off the floor.

Ok U are strong; 315 lbs.

I did strain my lower back doing this once, I went too quick. It almost feels like bone problems and it takes 2 weeks to heal up, but you can still work the back, just work around it. Took me a month to fully recover but I am long over fifty y.o.

[Marksmarkou]

Chins, rows and deadlifts are my favourite for back development. Deadlifts are probably in my eyes the best movement in the gym. They bulk up your back, produce the most strength possible and also work your cardiovascular endurance.

[jackbilbow]

Hi... just like one of our friends said. Bench declining, running, jogging are the exercises to back muscles, without lifting weights. But be cautious when doing. Take care of your health. Thanks for sharing with us.