/fit/, holy shit. There is nothing sexier on a man than a big, strong-looking back. Nothing denotes pure masculine power in quite the same way. What are the best exercises to target the back, from the traps to the spinae, and should you follow a hypertrophy extensive routine or a strength-based routine to get the best looking back?
My current back-targeting lifts/workout:
>shrugs (2 different kinds with emphasis on the negative, I'm trying to improve my posture)
>pull downs+pull ups (non-weighted, I suck)
>Pendlay rows
>deadlifts
Are there any other lifts I'm missing, or that would improve the strength/look of my back?
>>36490213
bump
>lifting for girls
youre a faggot
>>36490432
?
OP made it pretty clear that he's gay
>>36490213
Deadlifts and heavy, heavy rows. T-bar rows are great for adding thickness.
>>36490213
I add cable for accessory back work.
Keep the back straight, bend at the waist back just a hair, keep arms steady and a nice smooth range of motion.
I do both wide grip and close grip, close grip especially hits the lats.
>>36490568
Cable what? Rows?
>>36490558
I've seen people do these. I'll try it out.
Are there lifts to make my lats stronger besides pull-ups? I've hit a pretty terrible plateau in terms of how many pull-ups I can do and I'm trying to find alternatives.
>>36490585
Seated cable pull down.
Cable rows never really did much for me personally, but you can try it.
>>36490585
>Are there lifts to make my lats stronger besides pull-ups?
Weighted pull-ups. Increase the weight by 1 kg each session. Your back will explode.
>>36490585
Are you not doing weighted pullups? They can add on so much to your progress
>>36490608
>>36490611
Weighted pullups are pretty difficult to do without one of those belts that holds the weights on you, otherwise i would be doing them. I just bought a motorcycle, I don't really have the money to buy one
There's a couple videos on how to make your own, i guess i can try that.
>>36490451
kek
I have a crazy back, and it's down to weighted pullups (2 plate) and heaps of rows
>>36490608
One-arm bent over db rows, famalam
Lats pump like cray
Is there any precautions to take for doing bent over dumbell rows? I was doing 70s today, and my form felt a bit weird.
>>36490638
They are really not too expensive and I am sure you can get one second hand.
>>36490611
>>36490638
I recently bought a shitty chinese neoprene/chain one on Amazon for like <£10 or something, they're really not that much unless you're getting a sturdy but overpriced one from some meme fitness brand
For about a year before getting it I just improvised using Pic Related and just padded it with rolled up towels. I never had any problems until I got up to like >20kg at which point it started crushing me a bit so I shelled out for the cheap-ass chinese piece of shit I have now
>>36491204
Make sure your back is straight/ass out
>>36491288
My gym has like, three different weighted vests and a few dip belts.
>That guy who tried to tell me to use a dip belt to "support your back"
>>36490213
>There is nothing sexier on a man than a big, strong-looking back
Money and social status.
>Unironically listening to what women say
Rear delt raises, cable row, rack pulls, upright rows
you can really mix it up, dont do the same stuff always
>>36490638
You just bought a motorcycle but don't have 50$ to spare on a belt?????
>>36490638
You can make one yourself desu. It cost me around 10€ where I am from to build one and it still works perfectly.
http://rosstraining.com/blog/2011/04/19/dips-and-pull-ups-homemade-belt/
>>36493332
>Unironically listening to what women say
I'm pretty sure OP is literally a faggot m8, but I'm inclined to agree
Are you that FACE HEIGHT AND FRAME guy?
Pro-tip: Don't get stuck doing unweighted pull-ups and lat pulldowns forever. When you can do 8-10, just start doing weighted for low reps. Your back will develop really well.
All I do is pull-ups, deadlifts and rows.
>>36490213
I cant tell you much about exercises. But if you really want a huge strong looking back, work out the traps.
Seriously nothing makes your back look as strong as your traps do. Work out both the upper and lower traps though, trust me.
I dont do any deadlifts, but i have a really good back because i workout my traps more than my biceps lmao
>>36493850
Shit I've been doing 10, 10, 10 of unweighed pullups as accessory. What should I switch my sets/rep to and what weight to start with?
>>36493864
Add enought weights until you can do 5
>>36490213
>the guy in pic has his lower body stuck in the bed
Cant unsee it
>>36490213
Deadlifts
Power cleans
Barbell rows
Chinups/pullups
That's all you need.
Do I need to do rows to get a big back?
Rows scare the shit out of me. Think I'll just do weighted pullups
>>36494112
scare you? why?
Rows feel dangerous. I do the ones that you do on a bench with ur knee
>>36490638
I'd reply to this post more thoroughly but I just bought I motorcycle and don't have time
This guy credits his back to
>"seal" rows
>pullups
>deadlifting 700lbs
My rows are overly strong in comparison and recently a dude in my gym told me that my lats are "very very beautiful" while i was still wearing a shirt so i guess rows are nice for a wide back.
>>36494246
i mean in comparison to my other lifts
For the longest time I just did deads, rows, and chinups and they did wonders for my back.
Now I switched it to Powerleans, Clean high pulls, and Chinups (once a week each). Will this be enough?
Deadlift
Snatch Grip Deadlifts
PowerCleans
Bent Over Rows
Chin Ups
Any pull related excercise.
Its not hard ffamili. Just fo 8-12 reps and actually control the weight. Dont flail that shit up there
>>36494206
this is why i don't care much about strength, he may be strong as fuck, but i bet he would look 10x better if he didn't focused that much on stength
>>36490213
i do oly lifts so i have pretty joocy traps, but for back assistance and hipertrophy i usually do this 2 times a week:
pull ups 4xmax(add+5kg each time i reach a 4x10)
rear delt flys 4x15
shrugs 3x8
hyperextensions 4x15
i also do front squats 2 times a week (3x3 on texas method deload day and 1x3 on intensity day) and deadlift once a week for a 1x5.
if you dont do snatch and cleans you should just add in once more front squat and one more deadlift day.
>>36490213
weighted pull ups really widened my back
>>36490638
Just keep the weights in one hand and pull up with the other.
Pullups or chinups?
>>36494873
do both and add narrow-grip pullups for a complete back hanging exercise
>>36494718
If you can do neutral grip style pull-ups, should you concentrate on those or still do chins and normal pull-ups?
lol this board is so fucking gay
>>36494112
You NEED a vertical AND horizontal pull for a developed back. Rows are the best horizontal pull and really the only one worth doing.
Just find a variation that doesn't scare you and watch a few form how-to's until you find some cues that click for you.
>>36493850
Out of curiosity, is that your entire routine? Because it sounds fun
>>36494873
Alternate. Do neutral grip too.
>>36490638
Put the weights in your underpants desu.
>>36493850
>pull-ups, deadlifts and rows.
And gear.
>>36494184
>>36494112
The way your lats are made the muscle fibre runs diagonally meaning that it cannot be well hit by only a vertical pull (such as pull ups) In order to get a big back you definitively need to do some rows.
What makes them scary to you? There are various variations of the row; one of them has to be fit for you.
>>36494454
>bear mode doesn't look good
not everyone wants to be a twink, fuckboy
>>36494454
>He doesn't Aspire to look EXACTLY like Phil
I can't believe there are such twinks here on /fit/, makes me sick.
>>36496357
exactly, frauds should be banned from this site because theyre always giving advice to natty kids who take their advice seriously, then wonder why the fuck they arent making gains.
