Is face pulls the best way to work this area of muscles?
>>35126126
rowing or lat pulldown
>>35126126
No.
>>35126126
also meant to include rear delts in op
SS + GOMAD
>>35126131
normally when i do dumbell rows, i mainly feel it in lats and little lower back. am i just not using the upper muscles like rhomboids correctly?
declined upstanding reverse cable flies
>>35126126
Face-pulls are excellent if you do them right. Also DB rows, chest supported rows, and band pull-aparts with various grips. Seated cable rows are great as well.
>>35126126
Over thanksgiving 3 different women said "OHH I can feel your back muscles" when I gave them a hug.
I don't do rows or pull downs. Those muscles get sore when I do deadlifts for reps (5x10) and I'm sure pull ups and weighted pull ups dont hurt, either.
>>35126126
Overhead press has helped my upper trap shelf more than all my shrugs combined.
And tempo'd facepulls and cable rows hit my rear felts like no tomorrow
>>35126174
same issue when i do seated cable rows when i do dumbbell rows, i mainly feel it in middle and little lower back, not really upper
>>35126190
>>35126174
what video you guys use as a guide for face pulls? ive seen multiple vids that all have different technique.
Pendlay rows + shrugs supersetted.
>beast
>>35126188
ive been trying to focus more on back muscles when i do deadlifts but still mainly feel lower back and some middle back with my lats
>>35126205
You're pulling too low. Try out different row variations and pull to your upper abs. You can mimic the exercise right now and you'll feel the difference, just make sure you get a good stretch and retract your scapula.
>>35126245
>Goodbye rotator cuff.
>>35126222
Mang, as long as you pull with your back and aim for pulling the things apart, you'll hit your rear delts. Feel the squeeze, man
>>35126126
Facepulls are more of a rear delt exercise.
Try Incline barbell rows with your elbows flared out where you try to pull towards your chest.
Incline shrugs or any other rowing movement with elbows flared while pulling towards your chest should work that upper portion of the back aswell.
Pull ups
Chin Ups
Wide Rows (Barbell is best)
Close Rows (T-bar or Cable work the best)
overhead deadlifts
>>35128858
ill try this out, thanks =^)
>>35126249
arent deadlifts supposed to work hammies and lower? what areas should they be working?
i personally want to work my lower back more as my upper is way too defined and my lower looks like when i first started. do i just need to do more oblique work? or is there something for outer lower back?
>>35129179
ya thats right, but some people say it build the upper back too,
>>35129312
>some people say it build the upper back too
nigga deadlift is a back exercise
romanian DL is hammies
rear delt flyes with dumbbells are helping me fill in my shitty lower traps actually. i do them on the t-bar machine for dat support and no one uses it
>>35129340
>nigga deadlift is a back exercise
its both, stop saying this to people
>>35129437
hardly. it's crucial to back development
>>35129340
i have a hard time feeling it in my area where i drew the red circle
>>35126126
Try this https://www.youtube.com/watch?v=2fIw6UYn25c
>>35129628
lower back, should've specified
>>35126126
Pretty much every back exercise can hit you there if you pull it completely
>>35126188
>5x10
Shit nigga, what r u doin
>>35129673
nigga, read the op
>>35126188
>typing "3 women" instead of "mommy, sis, and nana"
I'm on to your tricks senpai
>>35129673
>>35129700
wait i misread your comment, ay lmao.
>>35129716
Kek
>>35126152
Seal Rows or Batwing row holds are great for the area in question.
When I started doing trapbar deads my upper back was on fire. I even got some DOMS right where your circle is.
rows and face pulls. Band pullaparts also great, a staple for powerlifters
As a general rule, back work volume = 1.5*pressing volume
>>35129340
Black man deadlift is a movement. It works a hell of a lot of things.
>>35126126
lat pulldown shrugs and shrugs in ohp nd rowing big boi
Bat pulls and seated cabbage squats
>>35129776
Your posts always seem quality. Are you CuteTomato's nemesis?
>>35129787
>>35129757
my gym doesnt have this, but couldnt i complete the same motion with just DB's?
>>35126188
5x10?
wew lad
>>35129811
That'll get light pretty fast but sure
>>35129776
can i ask you to post me a video showing hwo you do face pulls? as i commented in this thread before ive seen many but dont know correct
>>35129776
caladan with da knowledge
also shrugs imo
>>35126126
What do people think about doing upright rows for upper back?
>>35129881
>doing upright rows
>ever
Just no.
>>35129881
kill yourself pls , upright rows arent for upper back for one thing, and they will also kill you if you do them even once
>>35129807
Decent form but he needs to round his shoulders more to really work the sacrum
Power cleans get
Me sore in theat area
>>35126277
shrugs don't even use rotator cuff retard
>>35129821
I know it's >omar but
https://www.youtube.com/watch?v=HSoHeSjvIdY
>>35129828
not a fan of shrugs but if you do them correctly they're actually a solid exercise
https://www.youtube.com/watch?v=JTzJ4llBRks
I see 99% of regular gym goers doing them completely wrong. When everyone was talking about Bane all the time you saw guys shrugging with bad form on a daily basis
>>35129812
What is Boring But Big
DYEL detected
>>35130482
Woah, his hands end a lot higher than I've been doing during facepulls. Ty once again my man
>penlay rows
Also work ur rear delts 3x
Side delts 2x
Front delts 1x
>>35130482
Never seen him before but does Vic slay or what? Jesus, I'm not even the slightest bit homo but he looks like chicks get wet just looking at him. He might actually be Clark Kent
>>35130633
yeah for someone his age it's pretty impressive. I had no idea who he was, just came across his video when I was searching for shrugs to find a good one. Older guys in great shape are often gay though, so there's that
>>35130571
I was doing them wrong for ages too, np
>>35129716
roasted
>>35130482
thanks!
>>35126126
The best back exercise is the one you feel the most.
/thread.
>>35126188
Grills (and gay men) love back muscles.
That and the "v" of your groin.
>>35130952
>That and the "v" of your groin.
I think you're referring to mercury's suspenders
>>35130952
>Grills (and gay men)
Not all girls like men! This is what the patriarchy has done for lesbians. Fuck now I'm triggered
>>35130008
Just started power cleans a few months ago and yes, very sore in this area.
>>35131010
Kek
>>35129716
Cold blooded
>>35130482
Are you still here Caladan?
for face pulls, do you have a progression routine? just low weight high reps? or try to add weight every workout, or 3x5 sometimes?
And same with db rows. I posted in another thread, stuck on 65lbs 1 arm db row doing it with torso swinging, but good form at 60lbs. Should I just up the freq @ 60lbs? Im not even sure how i should progress on db rows, add weight every workout? that doesnt seem feasible.
>>35126245
>shrugs
faggot
>>35131347
accessory work progression is pretty arbitrary, I would say that it's pointless to do more than what your form can handle. Perfect form and slow concentric should limit the amount of weight you can progress on
have you ever done kroc rows? decent for a big volume session. Also a good rule when you're stalling on an exercise is to either stop doing it and switch to a variation for a while (like seal rows) or to change up the setxreps
>>35131387
>have you ever done kroc rows? decent for a big volume session.
i'll try them next workout, i just dont want to cheat/jerk the weight around, i felt it in my lower back which shouldnt be happening on db rows i think.
>switch to a variation for a while (like seal rows) or to change up the setxreps
yeah i'll try changing reps/sets first, then try either seal rows or t bar rows.
thanks bud.
>>35131387
Caladan, why aren't you in the thread currently dedicated to you? Please grace us
>>35126126
Heavy rack-pulls, shrugs and rows
>>35131461
there is? I'll look
Will T-bar rows get me a j00cy back?
>>35129716
heh
idk whether it was the pull ups or deadlifts, but i've never done anything else for my back and it looks pretty good.
>genetics
How do I take the pressure off of my lower back during deadlifts and make it work upper back more?
>>35132786
You don't. Look up yates rows, GOAT exercise for upper back and lat development. Source: got 335 for 16 reps my first set the other day, and my back is thick and juicy
>>35126126
Deadlifts, power cleans, rows.
>>35129340
The deadlift works both sides of the major hinge that is involved, which is the hip. That means it works the hammies, glutes and lower back primarily.
But the reality is that a heavy deadlift works just about fucking everything. If you haven't realised that yet you haven't lifted heavy enough yet.
>>35126152
Try to squeeze your shoulder blades together at the top of the pull.
Snatch grip high pulls and heavy rack pulls from right above the knee.
NOTHING else compares.
>>35134216
When you're on large amounts of steroids that part of your back will grow no matter what due to the concentration of androgenic receptors though. So your experience doesn't really count.
>>35129754
Almost no gym has a seal row, and benches are too low to achieve similar ROM if you try to replicate it with one
>>35134931
You can always put the bench on top of some boxes. If you gym doesn't have anything that can be used then it is a shitty fucking gym.
>>35134772
if you think being able to row that weight for that rep range using straps requires large amounts of steroids, you are a mad weak faggot
I can pull 495x6 raw, it's pretty reasonable being able to yates row 335x16
>>35135132
Oh I'm sorry, I thought you were doing rows, not standing epileptic bar-humps.
>>35135144
don't be mad because your back won't grow, stick with your autisticly strict 1plate pendlay rows, gains will come eventually ;)
>>35126126
I have had phenomenal results with log clean and presses, because it combines the vertical pull of a clean with the horizontal pull of a row (since you are essentially rolling the bar up you to rack position).
>>35126188
>/fit/
>>35135153
guess I am a little mad that you are that strong desu. I don't have trouble making my back grow though, but I am a little interested in how you do those Yates row? Just like good ol' Dorian?
Do you feel like they're better than other row variations and for what purpose do you use them mainly? Lats? Overall back developer?
>>35135294
I do overhand grip, because underhand can result in a bicep tear with heavy weight, especially if form breaks down at all. Basically start with bar below knee level on safety rails, rack pull to the top, then I push my hips back and lower my torso until the bar is just above my knee against my leg, shins are vertical, pulling bar into waist explosively and not slowing the negative
>>35135294
Forgot to answer rest of your question, but I do them as an assistance exercise for my deadlift and I find I feel the contraction in my mid-lower lat considerably, which I don't with other row variations. Being able to explosively pull heavy weight from my knee into my waist tremendously helps my lockout on my deadlift.
>>35131367
Post your back plz. Here's mine...
Also do pull downs, cable rows, pull ups, and others but pendlay rows and shrugs together roast my upper back and traps. Try it. Load a bar with 2 plate then do them back to back. That's bent over rows I like my shoulders to not leave my body
>>35134338
This. Takes some time to master
>>35129692
>>35129812
You know, you don't have to do them at max weight. If you deadlift 200 kg and you do 10 reps at lower weight, you might just be repping 120 or 140, which really won't be that heavy for you.
I know one of the Hepburn routines calls for building up to 3 sets of 8 from 3 sets of 6, and I think 5/3/1 Boring But Big calls for something like 5x10 of the compound lifts at comparative bitch weight after you've done your heavy sets.
>>35135596
The hepburn method has worked well for me. Started out at 8x2 at 80% 1RM, followed by 3x6 @ 65% 1RM. If you get all the reps all sets, you add 1 rep to the first set. So your next workout becomes 1x3, 7x2, and then 1x7, 2x6. I found this a little slow, so I changed it to 2 extra reps. So for me it looked like 2x3 + 6x2, 2x7 + 1x6 and so on. Was deadlifting every 3 days or so and added 100 to my total in about 4 months.
>>35135453
>skinnyfat at gym criticising my squat form
>later he does rows with his friends, underhand grip
>"Haha wow my biceps are sore"
>>35135650
Underhand certainly has more bicep recruitment, but that shit scares me at heavy weight so I stay the fuck away. If you're just doing 1-2pl8 for high reps there probably isn't an issue unless you're a complete moron
