Lightning
05-21-2001, 03:19 PM
Can anyone suggest a few excercises that work the upper back?
I've been doing chest excercises for a long time without ever giving much attention to working out the back. Now I am slowly starting to see what people have told me. I feel like the chest kind of pulls my shoulders in when I am relaxed. I want to start working out the upper back as soon as possible before I get a bad posture.
Can anyone suggest a few excercises that work out the back muscles opposite of the chest muscles.
Thanks in advance
I've been doing chest excercises for a long time without ever giving much attention to working out the back. Now I am slowly starting to see what people have told me. I feel like the chest kind of pulls my shoulders in when I am relaxed. I want to start working out the upper back as soon as possible before I get a bad posture.
Can anyone suggest a few excercises that work out the back muscles opposite of the chest muscles.
Thanks in advance
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Hitmen
05-21-2001, 04:02 PM
Yeah me too....I would also like some exercises for the loer back. I know of back extensions but what else?
Just 2 Built
05-21-2001, 05:23 PM
There are many exercises for the upper back. Pullups, Pulldowns, Seated rows, bent over rows, dumbbell rows. For the lower back besides extention there is something called a deadlift...
clem0120
05-21-2001, 08:32 PM
Back muscles are called latissimus dorsi and different exercises will target different sections of this muscle because it is typically very large (proportionally). Doing pull ups or lat pull-downs with a wide grip will generally work your lower lats (lengthwise), whereas a narrow grip is easier and works more of the biceps.
Seated rows and bent-over rows will put more mass on the inner lats and build thickness.
Try doing some upright rows also. These target the trapezius muscle, which also comprises part of the upper back.
Seated rows and bent-over rows will put more mass on the inner lats and build thickness.
Try doing some upright rows also. These target the trapezius muscle, which also comprises part of the upper back.
CMcNeil
05-22-2001, 12:44 AM
The muscles that most directly oppose the motion of the pectorals are the rhomboids. They pull the shoulder blades together. Most people seem to need to be coached to target this muscle group since they focus mostly on the latissimus dorsi ("lats") in upper back training.
In addition to pulldowns and rows, I would do some "high pulley" rows with a wide grip and the elbows up. To isolate the rhomboids and avoid overusing the lats use a weight about 40% of that of a normal cable row and be sure to keep the elbows up at close to shoulder height.
When people neglect the rhomboids it can cause poor posture and, sometimes, an unusual bone can grow out of the left nostril.
Never mind the nostril part.
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Chris McNeil
[This message has been edited by moderator3 (edited 05-22-2001).]
In addition to pulldowns and rows, I would do some "high pulley" rows with a wide grip and the elbows up. To isolate the rhomboids and avoid overusing the lats use a weight about 40% of that of a normal cable row and be sure to keep the elbows up at close to shoulder height.
When people neglect the rhomboids it can cause poor posture and, sometimes, an unusual bone can grow out of the left nostril.
Never mind the nostril part.
------------------
Chris McNeil
[This message has been edited by moderator3 (edited 05-22-2001).]
redwing
05-22-2001, 10:37 AM
Another tip when using dumbbells in the bent over row position: In addition to the rowing action, allow the arms to hang down straight and lift backwards varying the position from straight out to the sides to straight back, and in between. Also vary by doing palms up and palms down. Use less weight. Don't forget to STRETCH the pectorals - one method is to keep your arms at shoulder level and forearms at a 90 degree angle and push forward in a doorway. In this same position (not in the doorway), you can do isometrics by tightening the back muscles and pulling your arms as far back as possible. Concentrate on the muscles between the shoulder blades and don't stop until it hurts.
[This message has been edited by redwing (edited 05-22-2001).]
[This message has been edited by redwing (edited 05-22-2001).]
Lightning
05-22-2001, 04:11 PM
Thanks all