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    Registered User Iluvmud's Avatar
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    If you could only do one back exercise???

    Trying to look for which exercise will fire off the most fibers in my back. If you could only do one back workout.... which would you do and why?
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    Replies in 1/2 hr - 3 day GeneralSerpant's Avatar
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    Seated cable rows.
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    Temporary Earthling supramax's Avatar
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    Originally Posted by Iluvmud View Post
    Trying to look for which exercise will fire off the most fibers in my back. If you could only do one back workout.... which would you do and why?
    Chin ups.
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    Registered User etet1919's Avatar
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    I's a toss up between deadlifts and lat pulldowns. If I had to pick one at this moment, then I'd say lat pulldowns.

    I forgot the second part of your question. I feel that by going heavy enough on the pulldowns, I will activate enough fast twitch fibers to help do more bodyweight pullups in general, imho.
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    Temporary Earthling supramax's Avatar
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    Originally Posted by etet1919 View Post
    I's a toss up between deadlifts and lat pulldowns. If I had to pick one at this moment, then I'd say lat pulldowns.

    I forgot the second part of your question. I feel that by going heavy enough on the pulldowns, I will activate enough fast twitch fibers to help do more bodyweight pullups in general, imho.
    In other words, your answer is pull ups.
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    Registered User etet1919's Avatar
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    Originally Posted by supramax View Post
    In other words, your answer is pull ups.
    Yes, you are smart supramax.
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    Registered User daveminnich's Avatar
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    I'm a huge fan of pendlays. My back strength has skyrocketed since implementing them.
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    Originally Posted by Iluvmud View Post
    Trying to look for which exercise will fire off the most fibers in my back. If you could only do one back workout.... which would you do and why?
    I guess rows would be my go to exercise. I used to admire the rowing team's backs from when I was still in university, and that exercise to me is very fun.
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    Registered User ZT89's Avatar
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    Chin Ups / Pull Ups is the only good answer.

    DB Rows / Pendlay Rows as a close second.

    Deadlifts for the bronze.
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    Platinum Member keyboardworkout's Avatar
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    Powerclean is the correct answer.
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    Registered User sunsean's Avatar
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    I believe it's the combination of a horizontal and a vertical move that makes the perfect balance, so thankfully we don't have to pick one...if I did have to, I'd go with pulldowns/pullups. But it wouldn't be a complete back workout.
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    Replies in 1/2 hr - 3 day GeneralSerpant's Avatar
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    Yeah I'd probably stay in the horizontal territory. I might have to choose an exercise that focuses on 1 of 2 aspects.
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    Originally Posted by sunsean View Post
    I believe it's the combination of a horizontal and a vertical move that makes the perfect balance, so thankfully we don't have to pick one...if I did have to, I'd go with pulldowns/pullups. But it wouldn't be a complete back workout.
    I had forgotten about pushdowns- great exercises for lats. I'm wondering if Mr.Clean ^^ would recommend pushdowns as an alternative (in no way as comparable, I know) to power cleans if someone is being cautious with their form? Thanks in advance!
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    Cornmonster cornman99's Avatar
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    WOATbrah of peace :) sooby's Avatar
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    excluding deadlifts, probably pendlay rows
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    I would NEVER stop at just one as back is my favorite part to train.
    But my number one exercise, training at home, would be the the neutral/close grip rows i do with a triceps bar to mimic the kind of setup you'd have with a landmine and a "v" handle. Love the hell out of those.
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