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  1. #1
    Elite DF's Avatar
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    Looking to change up my back routine

    Hey guys I'm looking to change things up a bit.

    This is what is on my routine at the moment:

    Close grip pull downs
    Wide grip pull downs
    Bent over BB rows
    Hyper extensions

    I'm putting DL's back in & would like to see what you guys have to say.

  2. #2
    Elite Mind2muscle's Avatar
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    Re: Looking to change up my back routine

    Hey Dfeaton,

    If you're not already doing this try using a reverse grip on your back exercises including bent over rows and pull downs. I also include supersets and drop sets when doing back because it is such a large muscle. Good luck to ya!

  3. #3
    Elite Big Worm's Avatar
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    Re: Looking to change up my back routine

    Standing lat push down (cables)
    Regular old body weight pull ups
    Bent over DB row
    Standing and seated rows (cables)

  4. #4
    Elite Rip's Avatar
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    Re: Looking to change up my back routine

    Do you want to change the whole workout?
    I always include pull-downs(at least in some form). You could switch to a Hammer-Strength version of a pull down.
    Also, seated row, Hammer-Strength Row, and/or T-bar row.
    I just started doing bent rows on the smith machine. It allows me to use better form, more weight, and focus on the contraction better.
    Also, stiff-arm pull-downs for serratus are good to include in a back workout.

  5. #5
    Senior Member oldschool67's Avatar
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    Re: Looking to change up my back routine

    the perfect back workout, for a bodybuilder, i would say imo, nothing beats chins for width, barbell rows for thickness, and deads for the erectors and traps. you could do 4-5 sets of each, and keep the muscles guessing by changing up the order, and since all the above exercises rely on grip,switching the order should insure that the exercises get their due.

  6. #6
    Elite Rip's Avatar
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    Re: Looking to change up my back routine

    Also, increasing weight, changing the order of the exercises, changing the rep-scheme.
    One thing that I got into years ago, that I got from Clarence Bass, was to do reverse pyramids.
    I do my warm-up...then I go to my heaviest rep weight. Consequently, I'm able to do more reps with my heaviest weight, thereby increasing my strength.

  7. #7
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    Re: Looking to change up my back routine

    I wont do without pullups and DB rows in there and also use reverse pyramids from tiem to time when I stagnate.

  8. #8
    Elite beasto's Avatar
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    Re: Looking to change up my back routine

    T-Bar rows, Deads or Rack pulls. Builds thick ass back.

  9. #9
    Elite Rip's Avatar
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    Re: Looking to change up my back routine

    Oldschool agreed.
    I was trying to do that 50 thing of Arnold's for a while.
    Also, I used to add weight around my waste, but not right now.
    All great stuff suggestions

  10. #10
    Georgia
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    Re: Looking to change up my back routine

    Do deads first. Take that's what I did.

    Try this

    1- deadlifts
    2 - close grip pulldowns
    3- wide grip pull ups

    And I notices you had very little rowing

    4- close grip row
    5- wide griP row

    Hit it all

  11. #11
    Elite DF's Avatar
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    Re: Looking to change up my back routine

    Originally Posted by Rip View Post
    Do you want to change the whole workout?
    I always include pull-downs(at least in some form). You could switch to a Hammer-Strength version of a pull down.
    Also, seated row, Hammer-Strength Row, and/or T-bar row.
    I just started doing bent rows on the smith machine. It allows me to use better form, more weight, and focus on the contraction better.
    Also, stiff-arm pull-downs for serratus are good to include in a back workout.
    Just looking to change some things up is all. It does not have to be a complete scrap of my routine.

  12. #12
    Elite DF's Avatar
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    Re: Looking to change up my back routine

    Some very good ideas here guys. Thank you for the recommendations. What do you guys think is good for an over all set count for back?

  13. #13
    Elite Shane1974's Avatar
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    Re: Looking to change up my back routine

    Here's what I do and my back feels like I got hit with a Mack truck the next day.

    Deadlifts: 10,8,6
    Barbell Rows: (REAL rows from the floor to chest back to floor): 8,8,8
    Dumbbell Rows: 10-12,10-12,10-12
    Lat Pull Downs (using whatever grips allows the most weight): 12,10,8
    T-Bar Rows: 8,8,8

    If that doesn't do it, something is wrong.

  14. #14
    Elite PillarofBalance's Avatar
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    Looking to change up my back routine

    Huge deads in the 3 to 5 rep range but do 8 to 10 sets...

    Then pull ups and then barbell rows. Big volume
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  15. #15
    Senior Member oldschool67's Avatar
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    Re: Looking to change up my back routine

    for a bodybuilder, if your training natty, shoot for 10-15 sets, if you are on, at least 15, eat like a mutherfuker and be sensible about increasing the poundages, i have found out percentages work much better than a solid weight increase!

  16. #16
    Elite DarksideSix's Avatar
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    Re: Looking to change up my back routine

    I'm a big fan of wide grip chins. weighted if you can. also, try using a cambered grip on your rows (thumbs on same side as fingers). works well
    "Whatever life throws at you, put it on the bar and press it"

  17. #17
    Elite Rip's Avatar
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    Re: Looking to change up my back routine

    I do 12 to 16 sets.
    Usually 16.

    I'm feeling the D.O.M.S. from my last back workout.
    With some of the form I see in the gym, I'd be surprised if some of them got any results.
    Form is SO important.
    We all know the guys who do pulldowns that might as well be called Rows.LOL
    Not only that but their erector spinae is doing more of the work than their lats. LOL.
    They're just spinning their wheels.

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