good exercises for back

[anonymous3124]

I'm 16, 173.5cm and 72kg (don't look at my user profile signature it's ****ed up, says im 49 LMAO)

I want to start training my back since it has always been very weak. If I reach back I can feel the bones and I wanna slap on some thick muscles there

I want some back exercises that will get me that sick V shaped back and MAKE MY FRAME BROADER while possibly getting some bicep activation in as well.

I don't know much about back but currently I know that lat pull downs, pull ups, and rows are good for lat activation and biceps, but yea, just give me back exercises that meets the criteria above

cheers

[LactoseTolerant]

Get on a proper program instead of trying to develop muscles piecemeal.

[TheUnderdog83]

Get on a proper program instead of trying to develop muscles piecemeal.

This. Your other post is how to get bigger arms. Follow a proven lifting program and all your muscle will grow.

[BenMcLeodNZ]

No problem with trying to develop muscle groups independently with a split, I figured it out, it's not hard. Don't be discouraged. Novice programs are overrated and have gaps. Advanced programs aren't good for you either because they assume a certain prerequisite foundation and are based on chemically-enhanced trainers.

Probably the best exercise for what you are thinking are Pull Ups, but Chin Ups are great too. I do Pull Ups at the start of the session and Chin Ups at the end (because they're stronger and can still be done fatigued) so I recommend that.
If you're too weak do the Lat Pulldown versions in the meantime.

T-Bar Rows with good form are nice for adding a bit of meat too, and of course Deadlifts but be careful with them.

Shrugs are needed to help add to the back, traps help the back look bigger and go right down to bottom of shoulder blades, do a couple Barbell Shrug sets in front of the body and a couple behind and do the behind body ones with raised heels.

If you are real keen on lats, on a separate day add in Decline Straight Arm Pullover, they are awesome on lats too, not many people do them and it's their loss. I think they're better on a separate day because you need to have pretty fresh lats to do them properly, and if you do them before Pull Ups etc you just reduce the quality of later exercises.

Another thing to keep in mind, a great way to make the back look bigger is to build the chest (and vice versa) because they both add to your side-on thickness.

Edit: also biceps should be trained separately on top of your back stuff, either on same day or another day. Only isolation exercises fully train them.

[sooby]

I don't know much about back but currently I know that lat pull downs, pull ups, and rows are good for lat activation and biceps, but yea, just give me back exercises that meets the criteria above

cheers

get good, get strong, and put in a lot of effort in those exercises you just mentioned. You don't need a thousand different back exercises.

[n64bomb]

Barbell overhand rows, dumbbell rows, tbar rows, weighted pull ups, weighted chin ups. deadlifts, weighted back extensions. That should cover you until you are an advanced trainee.

[DCSpartan]

pullups work more than lats and biceps lmao.

[anonymous3124]

pullups work more than lats and biceps lmao.

what else do they work?

[Ben0090]

what else do they work?

Everything in you upper back so traps etc, your core, rear delts, tricep & upper chest

If you do them right aka full range of motion dead hang at the bottom

[BenMcLeodNZ]

Everything in you upper back so traps etc, your core, rear delts, tricep & upper chest

If you do them right aka full range of motion dead hang at the bottom

Plus forearms (brachioradialis) a lot. Chicks dig that. In fact pull-ups are probably the number one exercise to get chicks.

[Shihanlifter]

Pullups, rows and deadlifts.

[chacha15]

Rack pulls for upper back
Yates rows for lower

[Fieldofscreams]

Pull ups, barbell rows and deads.

IMO these are musts do movements.

[anonymous3124]

Plus forearms (brachioradialis) a lot. Chicks dig that. In fact pull-ups are probably the number one exercise to get chicks.

is there a certain type of grip I need to have in order to work the forearms or is any grip (narrow, wide, thumb in, thumb out, etc) ok?

[Ben0090]

is there a certain type of grip I need to have in order to work the forearms or is any grip (narrow, wide, thumb in, thumb out, etc) ok?

The hand holding onto the bar grip...

Grip it hard as you can, this increases neuromuscular efficiency

Id lean towards more narrow than wide... longer range of motion

[AddictionNation]

Wide grip Pull Up for width of lats. Close grip cable rows for thickness. Deadlifts for lower back. Lat Pulldowns for lats close-thickness and wide-width

[Ben0090]

Wide grip Pull Up for width of lats. Close grip cable rows for thickness. Deadlifts for lower back. Lat Pulldowns for lats close-thickness and wide-width

No, just no

[KarlGermanos]

I'm 16, 173.5cm and 72kg (don't look at my user profile signature it's ****ed up, says im 49 LMAO)

I want to start training my back since it has always been very weak. If I reach back I can feel the bones and I wanna slap on some thick muscles there

I want some back exercises that will get me that sick V shaped back and MAKE MY FRAME BROADER while possibly getting some bicep activation in as well.

I don't know much about back but currently I know that lat pull downs, pull ups, and rows are good for lat activation and biceps, but yea, just give me back exercises that meets the criteria above

cheers

Barbell Deadlift. ...
Bent-Over Barbell Deadlift. ...
Wide-Grip Pull-Up. ...
Standing T-Bar Row.