Pull ups are the most important back exercise

[kusok]

https://imgur.com/a/ENP3t

https://imgur.com/a/C0emd

https://imgur.com/a/UMBuz

Only been lifting 1 year, but they are one of my stronger muscle groups rn

GTFO, you can do at least 6 if you try right now.

[SweatGate]

I only do pull ups for pulling exercises myself. I got a doorway bar at home and try to do like 15 every time I walk under it. Pull ups are my strongest lift.

[hbhorat]

brah you forgot to work out of the lower half of your body LMAO. are you fukin serious?

can squat over 350lb and deadlift around 440lb

Just have povo calf genetics, shieeett

[tank2003]

Cant even do 1 pullup and my lats are one of my best body parts crew

Show us your physique. I need a good laugh then

[TommyRO]

Show us your physique. I need a good laugh then

He did here
He has good lats

https://imgur.com/a/ENP3t

https://imgur.com/a/C0emd

https://imgur.com/a/UMBuz

Only been lifting 1 year, but they are one of my stronger muscle groups rn

[tank2003]

He did here
He has good lats

cant find his lats at all. You can def tell he cant do a single pull up. I bet he trains with gloves on too

[TommyRO]

cant find his lats at all. You can def tell he cant do a single pull up. I bet he trains with gloves on too

For 1 year of work?

[East1600plus]

most people dont even do a proper pull-down let alone a proper pull-up

[Andresthetic1]

Just lol if you actually think someone here is going to listen to any advice given by you OP.

Redcels when will they learn?

[LethalGunz34]

Bent over barbell rows on Smith machine.

/thread

[ace333]

Weighted pull ups are the GOAT crew

[thebrainiac]

The back is a complex array of muscles and you need more than just pull ups to hit the whole thing. You should be mixing in variations of pull ups, rows and rack pulls to maximize back development.

[Hammersia]

Pull ups after every bench/OHP set checking in.

Are we just gonna ignore this pic?

[Brosnbroccoli]

LMAO at "men" who can't do pull-ups.

[IYIaYBe]

Pull ups after every bench/OHP set checking in.

I admire your courage wearing shorts in public. But don't bro and by bro I mean never my bro, phuking *******.

[william2127]

pullups/chinups are better for arms and rear delts. they can be used for lats if youre really strong at them. (hard to isolate lats when a chinup requires more than a conscious effort)

average guys stick to pulldowns and rows for back development

[YodasKB]

most people dont even do a proper pull-down let alone a proper pull-up

THIS. Especially at the initiation of the exercise.

I hear people say "retract your scapula" all the time but what's really important is depression.
Scapula retraction is totally unnecessary if you're trying to target the lats, even from a biomechanical perspective. In fact you will feel your lats more when your scapula are spread apart as if you were doing the lat spread pose. Retraction is for the upper back (traps, rhomboids, etc), NOT for the lats. Depress, not retract!!

[robreynolds1234]

Ofcourse very important for back muscles and very basic.

Same like pushups for chest and dips for triceps.

[nyknicks500]

You can build a great back as long as you're using a horizontal and a vertical pulling exercise. There's tons of them to choose from and for the most part will develop your back equally as long as you're using good form and applying progressive overload.

[smithshreds]

cant find his lats at all. You can def tell he cant do a single pull up. I bet he trains with gloves on too

lol

look at ur head u potato, ur poverty beard doesn't make up for your slack jaw.

[twiceasnice]

I can do 5x as many chin-ups as I can do pull-ups feelsbad

[bongowongo]

Weighted Pull ups

T-Bar Rows / BO / Pendlay Rows

Rack Pull above the knee



All you need to grow a decent back.

[Scottybby]

https://imgur.com/a/ENP3t

https://imgur.com/a/C0emd

https://imgur.com/a/UMBuz

Only been lifting 1 year, but they are one of my stronger muscle groups rn

You should be a gucci model

[saltypits]

https://imgur.com/a/ENP3t

https://imgur.com/a/C0emd

https://imgur.com/a/UMBuz

Only been lifting 1 year, but they are one of my stronger muscle groups rn

Do you know how many twink miscers have j/o'ed to your pics now?

[gesten]

https://imgur.com/a/ENP3t

https://imgur.com/a/C0emd

https://imgur.com/a/UMBuz

Only been lifting 1 year, but they are one of my stronger muscle groups rn

Do u do rows then?

[gesten]

Weighted Pull ups

T-Bar Rows / BO / Pendlay Rows

Rack Pull above the knee



All you need to grow a decent back.

Wouldn’t a cable row cover all the other rows?

Basically I just do cable row and pullups, sometimes throw in rack pulls/tbar row

[plebmaximus]

yeah nah

'back width' is a meaningful statement

different movements target different muscle groups in the 'back'.


How do you train your 'Front' OP ? do you do "pushup / thread" as well? JFL

[JChippy]

nah op, it's def the roman chair/hyper extensions.

add weight to it and everybody will be mirin

[plebmaximus]

Pull ups are a cope exercise for hypertrophy, great exercise in general though.

Doing them will build a foundation and you should be able to bust out 10-20 chin ups/pull ups at any given time as an overall show of athleticism.

It's VERY hard for most people to load them correctly and still engage the back (proper scapular mechanics) given that a lot of the muscles are tiny, say as compared to a hammer strength 45 degree incline row, a flat row or a decline row which has better angle of pull for said muscles. For me personally at 220lbs i can do maybe 5 before my arms start taking over the movement vs rows where it is easier to move the scapular through a full rom as is needed for continuous hypertrophy. Most muscles of the back are responsible for horizontal retraction or are slow twitch and responsible for posture maintainance i.e. loaded carries, deadlifts,

The guy with the heaviest weighted pull up pictured below doesn't have extreme hypertrophy in said muscles (despite having extremely broad shoulders due to clavicular length) which further proves the point compared to others who are natty and better at deadlifts...etc

Repped for truth.

/thread


also

Spoiler!

OP is a ******* srs

[ChunkBuster]

Rows and chin ups for me