Trouble hitting the back

[Juka865]

Guys im seeing some results in the past 3 weeks ive started. NOTHING dramatic but. I notice a bigger feel in my arms. A little bit tighter chest. Even my legs have a more defined shape. Im so happy but. Im really having trouble hitting my back with a good workout.
I do rows which are great. And when done properly hit your back hard. But other then that I have no other way of feeling it. I try pull downs this one machine back extensions. I must be doing them wrong. What is another excercise or 2 that i can do right w/o cheating. Or taking a correct form so I cant cheat. I dont want a nice chest one day n no back lol. that would look messed up.

[Taylor]

here is a exercise i like...this girl is doing it on the ball but i like doing it on flat ground, and just hold it for a good 15-20 seconds it really feels good unlike most exercises...I play baseball and basketball all the time so my back is usually sore, lol...this feels great




Start the exercise by positioning an exercise ball close to a wall (that you don't mind putting your shoes on). Lay your pelvis on the ball and place your feet on the wall several inches off the ground. Place your hand on the opposite side of the ball while you adjust your balance. Once you are balanced on the ball arch your back as much as you can and lift your arms out to the side as shown. Hold this position for 10-30+ seconds for each repetition and do about 4-8 reps per set.

[Juka865]

But does this build the muscle? Or is it a good stretching excercise? I wanna bulk my back up I dont think this would help much. But im not sure thats why im here asking ill give a shot but can anyone else elaborate more?

[Shibby]

What part of your back are you not getting what you want? Elaborate more.

[Slashmonay]

do that machine in the gym where you're seated and pulling into your chest...good for the upper back...do lat pulldowns and go heavy on them for those wings =)

[Slashmonay]

go wide as u can on everything for back also

[ZHowitzer!]

Hey I will get an internet connection TOMORROW @ home so I won't have to answer from work anymore!

BUUUUUUUT I do have a TON of great exercises for your back. I understand what your asking for ...and I will be able to give you an arsenal of exercises to thicken up your profile! (many of were STOLEN from mr DY himself)


Before I do that Please check out the sticky @ the top of the forum about exercises...it WILL help!

[Juka865]

only rows and pull downs seem to be working for me anything else ive tried doesnt work it out well. Im prolly doing stuff wrong but... If you can give me a few examples of excercises n how to do em correctly then im sure I will be working on a better back

[beefcake]

Use either db or bb bent over rows. Wide grip or close grip pulldowns or substitute with pullups instead. T-bar rows if your gym has one. And seated cable rows. I love the deadlifts, but not too many people share this view, so that I leave up to you. These make up the bread and butter of my back day, which I happened to have been doing yesterday. :D Felt good.

[ismeefoo]

Hey Z! Where are those exercises you promised??????

[ZHowitzer!]

Sorry...I did get an internet connection yesterday (at home) but I had to go play Driver for my roommate's B-Day lastnight....I'll get online tonight and hook you up.

[Juka865]

well post em when ever u get a chance back day is tommorow (friday) and would love to try some new excercises...

[Juka865]

Was wondering if u can still help me with my back excercises... i saw this guy at the gym today dude made me wanna cry. His back was just like something ill never have.

[Slashmonay]

just do roids and u can have a back like that

[majoradams]

I like weighted chins for back, if your gym doesn't have a chin bar then use the smith machine, set the bar high up and use a nice wide grip, all u gotta do is pull yourself up until your chin touches the bar, or is level with the bar, hold yourself up there for a second or two before u go down. If you never done this before you prob wont get past 6 reps so you wont need any weight, but as you get stronger u can add some weight to a dip belt. Just remember to go all the way up so your chin is at the bar and you will feel this one right through your lats my friend