I'm really dedicated as a lifter but equipment and lack of research have me starting to become quite unbalanced in focus'. I could go on and on about the issues that this is presenting me with but the only major one right now is that I've spent the last half year or so with minimal focus on back in workouts.
If anyone has lifts/exercises that focus on the back primarily or even with a strong secondary focus that would work with equipment let me know.
Here's what I all have... (It's a pretty nice home gym, but the cable and pullies broke, causing me to lose lat bar and equipment for rows).
Smith Cage and Bar - haven't had success doing deadlifts or cleans with it.
35 pound dumb-bells.
8 pound medicine ball.
Adjustable bench.
Plenty of weights.
Back Lifts/Exercises
Moderators: Boss Man, cassiegose
Bent over rows with a barbell are excellent. Use a wide and medium grip for variety.
Dead lifts (bent leg and stiff leg) are good for the spinal erectors.
Those are probably all you need for your back.
Some people include the lats as part of their back work. You would add pull ups (narrow and wide grip) for the lats.
Dead lifts (bent leg and stiff leg) are good for the spinal erectors.
Those are probably all you need for your back.
Some people include the lats as part of their back work. You would add pull ups (narrow and wide grip) for the lats.
your smith machine should go up hih enough so that you can hang off it wioth your legs bent back behind you and do chin ups
also inverted rows can be done on the smith machine...actually they are the only 2 exercises thjat should be done on them, excpet for push ups for thiose too weak to do them on the floor
do free wt deadlifts, db rows, bent rows, chest supported rows etc
if i was you i'd take all horiozontal pressing out (bench presses, push ups etc) and up your rowing movements for 4 weeks at least but you probably won't
also inverted rows can be done on the smith machine...actually they are the only 2 exercises thjat should be done on them, excpet for push ups for thiose too weak to do them on the floor
do free wt deadlifts, db rows, bent rows, chest supported rows etc
if i was you i'd take all horiozontal pressing out (bench presses, push ups etc) and up your rowing movements for 4 weeks at least but you probably won't
Awesome stuff guys.
I don't have a barbell, I used to have an extra full-sized bar that wasn't attached to the smith machine that was really useful for less restricted movements but I ended up bending it to an unusable state.
Even so it seems like it'd be a worthy investment, so I'll look into getting one.
I've also spent a lot of time looking for a good pull-up/chin-up bar. Everything I've looked at has been either too expensive or gotten reviews saying that it broke off so anyone knows of a cheap, high-quality one out there let me know.
Swanso: I'll try seeing how chin-up's go using the smith machine tomorrow when I do work-out. I do have a ceiling fan about 6 inches from the top of the machine, but that should still be enough room.
As for most of your lifts I'll have to look them up because I'm not too familiar with many of them. That's a good thing though because the whole point of starting the topic was to find some new back lifts, so thanks.
I don't have a barbell, I used to have an extra full-sized bar that wasn't attached to the smith machine that was really useful for less restricted movements but I ended up bending it to an unusable state.
Even so it seems like it'd be a worthy investment, so I'll look into getting one.
I've also spent a lot of time looking for a good pull-up/chin-up bar. Everything I've looked at has been either too expensive or gotten reviews saying that it broke off so anyone knows of a cheap, high-quality one out there let me know.
Swanso: I'll try seeing how chin-up's go using the smith machine tomorrow when I do work-out. I do have a ceiling fan about 6 inches from the top of the machine, but that should still be enough room.
As for most of your lifts I'll have to look them up because I'm not too familiar with many of them. That's a good thing though because the whole point of starting the topic was to find some new back lifts, so thanks.
One arm dumbbell rows are often done by people looking to reduce the strain on the lower back, which also reduces the training effect of the spinal erectors.
The one arm dumbbell row is (usually) executed by resting the off hand on a bench for support.
If your back is in good shape, then get a barbell and use that. Barbells are pretty inexpensive.
The one arm dumbbell row is (usually) executed by resting the off hand on a bench for support.
If your back is in good shape, then get a barbell and use that. Barbells are pretty inexpensive.
It is not always a strength issue. Some people have tight tendons in their wrists and the angles of the wrist stresses the tendons and can result in tendinitis.swanso5 wrote:you'll only have wrist issues if you're using too much wt...you're only as strong as your weakest link
I used to dead lift for reps 400 lbs. and I would always row with a E-Z curl bar because the row hurt wrists. I don't think you could ascribe the pain to a "weakest link".