working back

[wesley-saxo]

well i need to do some work on my back
just wondering what exercise's are best for building back lower and upper
thanks in advance for advice :y:

[DusheR]

All of them, mix it up, but its more about how you lift. Make sure to concentrate on all parts of the lift, positive, negative, stretch and squeeze :y:

Try dropping the weight and taking your time with the lifts. Then just give it time!

[Chris_O]

Deadlifts / Bent over rows / pull-ups

And have a look at that matre, should give you a few ideas

http://www.bodybuilding.com/exercises/

[wesley-saxo]

cheers for advice

[Mike306]

deadlifts
seated row
lateral pulldown
reverse lateral pulldown
pullups
close grip row
upright row
shrugs

the last two can be done with shoulders instead of on back day

[Dizzy]

Never ever ever ever ever ever do upright rows. They fuck your shoulders bigtime!!

[Mike306]

thanks for the tip mate, i don't tend to do them anyway but will avoid them completely from now on!

[Gordi]

Never ever ever ever ever ever do upright rows. They fuck your shoulders bigtime!!

do they? i think there imense for traps n ive never had anyproblems what so ever with my delts :y:

also try this back/bi workout mate im doing it for 3months along with the other workouts that go with it n feeling good so far! :)
http://www.youtube.com/watch?v=VpEvClanFAI

n big dorian know his shizz ;)

[Dizzy]

Extract from a recent article publiched by DR Clay Hyght:


You should never do barbell upright rows. Period.

As with behind-the-neck presses, barbell upright rows do a good job of stimulating muscles (upper traps and medial delts). Unfortunately, they also do a good job of causing or aggravating shoulder impingement syndrome (SIS).

Shoulder impingement occurs when the tendon of the supraspinatus (a rotator cuff muscle) gets inflamed as a result of being repeatedly pressed against the bony acromion above it.

To test for impingement syndrome, doctors place the shoulder in positions that impinge, or pinch, the supraspinatus tendon. Then, if the patient demonstrates pain, the doctor has a good idea that there's some inflammation involved.

Neer's Test is one of the main orthopedic tests used for SIS. Here's how to do it: Forcefully elevate an internally-rotated arm in the scapular plane, causing the supraspinatus tendon to impinge against the anterior inferior acromion. In case you're unfamiliar with the motions described with Neer's Test, it's essentially the same motion as barbell upright rows.

Did you get that? The movement that doctors use to intentionally impinge the supraspinatus is basically the exact same motion as the barbell upright row!

Hopefully, a bell went off in your head: "Hmm, maybe upright rows aren't good for my shoulders."

For those of you who are going to do upright rows anyway, at least use dumbbells that allow you to widen your grip as you come up. This will be less insulting to your shoulders than the standard narrow-grip version done with a barbell.

[Gordi]

Fair enough