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  1. #1
    Registered User BeginnerGainz's Avatar
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    If you could pick 3 back exercises....

    A vertical pull, a horizontal pull and a lighter upper back exercise, what would they be?

    Mine would be:
    Vertical=Straight arm pulldown
    Horizontal=Chest supported row machine
    Upper back=Band pull aparts
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by BeginnerGainz View Post
    A vertical pull, a horizontal pull and a lighter upper back exercise, what would they be?

    Mine would be:
    Vertical=Straight arm pulldown
    Horizontal=Chest supported row machine
    Upper back=Band pull aparts
    V - Pullups or chinups, ideally weighted
    H - Barbell row
    UB - Reverse flyes, I guess
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    Registered User GeneralSerpant's Avatar
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    Chinup
    Loaded carry
    BB row
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Weighted pull-ups, Pendlay rows, one-arm dumbbell rows.
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    Unregistered User MyEgoProblem's Avatar
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    For me right now..

    Vert. Feet elevated rack pullups, nothing comes close to stretching the lats thru such a long rom

    Hor. Chest supported incline dB rows. I need to save resources for deads & squats and bb row interferes now at my stage

    Ub. Band scarecrows, like a pull apart but with the middle of the band anchored on a rack upright in front of you.

    But im at gonna say I will sure as hell NOT be limiting my self to 3 variations. That's just not smart past novice, and even then I don't think it's optimal.


    Novice/Me in the past.

    Vert.. Chin/Pullup
    Hor. Strict Pendlay row
    Ub. Deadlift or Rdl & shrug combo
    Nothing beats these for simple base building that hit everything hard for your first few months.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by MyEgoProblem View Post
    Vert. Feet elevated rack pullups, nothing comes close to stretching the lats thru such a long rom
    Now that is new and exciting (to me)


    But im at gonna say I will sure as hell NOT be limiting my self to 3 variations. That's just not smart past novice, and even then I don't think it's optimal.
    Oh of course not, I myself swap out back exercises every other month or so. This was more of a hypothetical question than anything, since nothing else is going on in this forum right now.
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    Pull ups, pendlay rows and rear delt flies
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    Weighted neutral grip pullups
    Barbell row using a bar path which is the reverse of a competition bench press
    Overhead shrugs - this is shoulders I guess... maybe machine for rear delts
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    Oh of course not, I myself swap out back exercises every other month or so. This was more of a hypothetical question than anything, since nothing else is going on in this forum right now.
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    Fatter than last time ezra76's Avatar
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    Pullups
    Bent Rows
    Deadlifts or Romanian DL

    That's all I've ever done for back. Sometimes lat pulldown in place of pullups when I had access to a gym.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by BeginnerGainz View Post
    Now that is new and exciting (to me)


    Oh of course not, I myself swap out back exercises every other month or so. This was more of a hypothetical question than anything, since nothing else is going on in this forum right now.
    https://youtu.be/mxb_ylP9w3o <---

    Its a pike position hybrid between a pull up and inverted row.
    As your lower back is basically rounded, that puts your lats in a very stretched position. It's the incline curl of chins.. (reg chin you are likely in lumbar extention)

    Its disgustingly easy to load plates or a bar in your lap, also Initially easier than a chin so you can scale to lower strength lifters and scale to vol requirements really well.
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    The right answer is usually "it depends" And those that talk in absolutes should almost certainly be ignored unless you want to buy their stuff.
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    Registered Anti-Hero SicilianPower's Avatar
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    Chin Ups
    Barbell Row
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  13. #13
    Registered User BeginnerGainz's Avatar
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    Originally Posted by MyEgoProblem View Post
    https://youtu.be/mxb_ylP9w3o <---

    Its a pike position hybrid between a pull up and inverted row.
    As your lower back is basically rounded, that puts your lats in a very stretched position. It's the incline curl of chins.. (reg chin you are likely in lumbar extention)

    Its disgustingly easy to load plates or a bar in your lap, also Initially easier than a chin so you can scale to lower strength lifters and scale to vol requirements really well.
    I’m gonna have to give this a try
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    Fatter than last time ezra76's Avatar
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    Originally Posted by MyEgoProblem View Post
    https://youtu.be/mxb_ylP9w3o <---

    Its a pike position hybrid between a pull up and inverted row.
    As your lower back is basically rounded, that puts your lats in a very stretched position. It's the incline curl of chins.. (reg chin you are likely in lumbar extention)

    Its disgustingly easy to load plates or a bar in your lap, also Initially easier than a chin so you can scale to lower strength lifters and scale to vol requirements really well.
    I've been doing similar with the bar at the bottom setting on my rack but feet just on the floor. Great lat pump and using a thumbless grib really works the forearms too. Surprisingly harder than you would think. I've been using 165 for rows and 10 of these bodyweight are no joke.
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    Originally Posted by ECGordyn View Post
    V - Pullups or chinups, ideally weighted
    H - Barbell row
    UB - Reverse flyes, I guess
    Same for me but not sure about the upper back light one, maybe some pulley row
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    Originally Posted by MyEgoProblem View Post

    Its a pike position hybrid between a pull up and inverted row.
    As your lower back is basically rounded, that puts your lats in a very stretched position. It's the incline curl of chins.. (reg chin you are likely in lumbar extention)

    Its disgustingly easy to load plates or a bar in your lap, also Initially easier than a chin so you can scale to lower strength lifters and scale to vol requirements really well.
    Very interesting, I'll try this, thank you
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    V-- Chest to bar pull ups from a dead hang.....High explosive pull ups from a dead hang. You use momentum for explosive pull ups, but the momentum is from a very hard pull, no kipping or kicking the leg up. It is what got me able to do chest to bar with zero momentum.

    H--Eventually Front lever pull ups. Currently just able to do advanced tucked front lever pull ups. Tucked, knees are pulled in completely. Advanced tuck, knees are out and legs are bent 90 degrees...it's leverage.

    UB-- I emphasize scapular use on everything. I feel like I worked my back when I do push ups and planche leans.
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    Originally Posted by MyEgoProblem View Post
    <---

    Its a pike position hybrid between a pull up and inverted row.
    As your lower back is basically rounded, that puts your lats in a very stretched position. It's the incline curl of chins.. (reg chin you are likely in lumbar extention)

    Its disgustingly easy to load plates or a bar in your lap, also Initially easier than a chin so you can scale to lower strength lifters and scale to vol requirements really well.
    Well I've tried it yesterday and I have very good soreness in the lats. thanks a lot, I'll keep it for my routine.
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    CEO 10k/year Ironface's Avatar
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    I find the lack of deadlifts in this thread disturbing

    For me, DL, pull-ups, pendlay rows
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by Ironface View Post
    I find the lack of deadlifts in this thread disturbing

    For me, DL, pull-ups, pendlay rows
    Deads are fine,
    But the prime movers are ass/glute/add. Back is just an isometric, with minimal lat (shoulder ext) rom

    Deadlift is in my list for LEGS.
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    Originally Posted by Ironface View Post
    I find the lack of deadlifts in this thread disturbing

    For me, DL, pull-ups, pendlay rows
    I don’t consider deadlifts a back exercise, as MEP just mentioned above ^
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by MyEgoProblem View Post
    Deads are fine,
    But the prime movers are ass/glute/add. Back is just an isometric, with minimal lat (shoulder ext) rom

    Deadlift is in my list for LEGS.
    Originally Posted by BeginnerGainz View Post
    I don’t consider deadlifts a back exercise, as MEP just mentioned above ^
    While it’s true that DLs aren’t the best exercise for any specific back muscle, they still hammer the entirety of the back to a significant degree. It’s not a case of minor secondary stimulus - everything in the back is under tremendous load during a deadlift, with the exception of maybe rear delts.

    Remember muscle hypertrophy is a byproduct of total workload. If you’re getting a good stimulus in all the muscles of the back with one exercise - that’s going to lead to growth. Then you add in more specific exercises to finish them off - pull-ups or pulldowns for lats, a horizontal pull for rhomboids, traps, rear delts - and you get a significant training effect for the entire back overall.
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    Seated row
    Lat pulldown
    Reverse pec fly

    He said horizontal, vertical, and light upper back exercises. Deadlift would be a vertical pull and I don’t think deadlift do the vertical pulling movements justice. I think deadlift is a good back exercise but not as good as a lat pulldown. I personally prefer to do deadlifts with legs.
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    Originally Posted by Ironface View Post
    While it’s true that DLs aren’t the best exercise for any specific back muscle, they still hammer the entirety of the back to a significant degree. It’s not a case of minor secondary stimulus - everything in the back is under tremendous load during a deadlift, with the exception of maybe rear delts.

    Remember muscle hypertrophy is a byproduct of total workload. If you’re getting a good stimulus in all the muscles of the back with one exercise - that’s going to lead to growth. Then you add in more specific exercises to finish them off - pull-ups or pulldowns for lats, a horizontal pull for rhomboids, traps, rear delts - and you get a significant training effect for the entire back overall.
    No one disputes that.

    But many categorise deads in their top 3 leg movements, So dont need to put them in their back list *at time of writing* I can agree that bif someone doesn't have a heavy hip hinge in the list some where.. That's just lazy and hugely sub par training.

    I assume there will be a legs and upper push post at some point too

    That being said, from my earlier post.


    Novice/Me in the past.

    Vert.. Chin/Pullup
    Hor. Strict Pendlay row
    Ub. Deadlift or Rdl & shrug combo
    Nothing beats these for simple base building that hit everything hard for your first few months.
    Certainly not what I use to primarily to put mass on my back now.. The loads i move, and the size of my back now.. I can't do enough recoverable work to make that an appropriate movement for back.

    The sfr just isn't there for a main lift for back, but I'll take the secondary benefits for back after the primary benefits of growing my hams, hips n ass

    Back. Rack chin/Inc dB row/scarecrows
    Legs. Tempo squats/sldl/ghr
    'push'. Pause Larsen bench/pushups/inc dB press
    Last edited by MyEgoProblem; 12-05-2020 at 07:31 AM.
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    Registered User Steel260's Avatar
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    Originally Posted by BeginnerGainz View Post
    A vertical pull, a horizontal pull and a lighter upper back exercise, what would they be?

    Mine would be:
    Vertical=Straight arm pulldown
    Horizontal=Chest supported row machine
    Upper back=Band pull aparts
    Lat pull-down, cable rows, upright rows with a 45
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    Lots of interesting responses here!
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    Pullups/chinups (weighted or bodyweight or one arm if strong enough), Pendlay or strict barbell row, deadlift
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    1.) Deadlift
    2.) Lat Pulldowns or Pull-Ups
    3.) Bent over rows
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