What are your 3 best back movements for adding size

[transcend2007]

I got such great answers for chest exercises I thought that I would ask a similar question for back.

Because I'm old with a bad knee I no longer dead lifts or seated cable row .. both of which I loved.

I just learned the Meadow row (thanks CJ) and have been using it.

I do Yates bb rows (palms up) ... t-bar rows ... single armed db rows ... and a few different machine rows ...

What are your 3 best back movements for adding size?

 

[The Phoenix]

Narrow or neutral grip lat pull downs does it for me.

 

[CJ]

When I actually get some meat on my back I'll know for sure, but right now I'd say...

Pendlay Rows
Ntrl Grip Pullups/Pulldowns
Deadlifts

 

[andy]

1deadlifts
2barbbell rows
3one arm rows

 

[dk8594]

Can I go with standing calf raises again?

 

[The Phoenix]

Can I go with standing calf raises again?

We all know leg day is your fave DK!

 

[dreamscraper]

Plate loaded, chest supported that you lay on at an angle, t-bar row machine is the one piece of gear that is not negotiable at a gym for me. Has to have it.

I have always loved the narrow grip row but from overhead too instead of seated row on a pull down machine.

 

[Rot-Iron66]

I like doing dead-stop rows (heavy), T-Bar rows (heavy), Pull-ups or Lat-Pulls. (and heavy shrugs for traps/upper-back).

 

[Jin]

Not deadlifts
Certainly not deadlifts
Definitely not deadlifts

YMMV

 

[BrotherIron]

Deadlifts, Barbell Rows, Pull Ups

 

[Seeker]

Deadlifts, barbell rows, pull-ups.

 

[transcend2007]

I see many doing heavy bent of bb rows (I can still do these Praise the Lord) ... how many do them Yates style (palms up) and opposed to neutral grip (palms down) ....?

 

[HollyWoodCole]

Hey Trans-

1. DL. Always.
2. Bent Over Row - this does not take a ton of weight if done correctly. I typically use 135-225 on BOR's and I really focus on the squeeze at the top, overhand grip.
3. Close grip/Wide grip rows on cable

I see many doing heavy bent of bb rows (I can still do these Praise the Lord) ... how many do them Yates style (palms up) and opposed to neutral grip (palms down) ....?

 

[Uncle manny]

Barbell row- heavy over hand then light under hand

seal row- great one, a little different than t bar.

pull ups- done the right way slow and controlled, proper range will always be a great back builder for any level. All different grips of course...

 

[FlyingPapaya]

Deadlift, and pendlay are my main. Weighted chins too

 

[BrotherIron]

Since you have a bad knee. 1, are you hinging when you perform a DL? So many squat down to the bar and that's completely wrong. 2, have you tried rack pulls but with the bar below the knee (as they should be performed). This will hit your back hard.

 

[transcend2007]

Since you have a bad knee. 1, are you hinging when you perform a DL? So many squat down to the bar and that's completely wrong. 2, have you tried rack pulls but with the bar below the knee (as they should be performed). This will hit your back hard.

I've never seen a rack pull before .. I just watched a video .. that is like a 3/4 range of motion of a deadlift basically .. I'm going to try that next back work out ... I think my knee will tolerate that better due to not going all the way to the floor ...

 

[tinymk]

Deads

BB rows

1 arm DB rows

 

[brock8282]

I see many doing heavy bent of bb rows (I can still do these Praise the Lord) ... how many do them Yates style (palms up) and opposed to neutral grip (palms down) ....?

dont forget this is exactly how he tore his bicep as well.
But if your shoulder mobility can handle it, these can definately work well when performed to target the lats instead of the upper back musculature. I use to like doing them with an EZ-bar as it was easier for my shoulders.

 

[transcend2007]

dont forget this is exactly how he tore his bicep as well.
But if your shoulder mobility can handle it, these can definately work well when performed to target the lats instead of the upper back musculature. I use to like doing them with an EZ-bar as it was easier for my shoulders.

I did not know that's how he tore his bicep ... thanks for that info.