Back development & exercise selection

Discussion in 'Basic Training Principles and Methods' started by jsraaf, Jun 5, 2003.

  1. jsraaf

    jsraaf New Member

    As I develop my back I am shooting for muscularity & definition, particularly in the middle & upper back area (between traps & scapula) but without the real big lat spread that you typically see in a hyperdeveloped bodybuilder-type physique (not that there's anything wrong with that [​IMG] but it's not what I personally am after!)

    For the back, would I want to avoid the vertical pull movements (chins, lat pulldowns, etc.) in this case, and just stick with horizontal pulls (row variations)? If so, how important is grip width & hand position - the farther the hands apart, the more it hits the lat area?

    Thanks in advance for any ideas!
  2. mikeh

    mikeh New Member

    I like the bend over BB row.

    The grip is not as important as pulling with your back and elbows (not bi's) and letting the weight back down slowly under control. Example: most use over hand grip, Dorian Yates uses a under hand grip. Just get a comfortable grip and pull.

    Kates post from FAQ
  3. Solvo Reputo

    Solvo Reputo New Member

    It's unlikely you will develop lats as big as the pros if you aren't using drugs. Anyway, for the look you describe you should specialise in the rearward shrug. Lie on a prone bench* (or adopt the bent-over row positon) and with straight arms shrug the barbell back to bring your shoulder blades together. Do not shrug towards your ears, save that for upright shrugs. Be careful not to overstretch at the bottom.

    *If you workout at home then raise a regular bench with planks of wood to the required height.
  4. i'm after the same thing and was thinking about dropping one my pull down exercises or shrugs in order to incorporate bent over reverse flyes for inner back definition.
  5. Blade

    Blade Super Moderator Staff Member

  6. Guys, a suggestion:

    Keep in the lat work. Work your entire back and go for overall, balanced growth.

    When and if you find your lats are getting too big, THEN drop the pulldowns, chins, etc.

    Unless you're looking to audition for the role of Quasi Modo. . .
  7. Calkid

    Calkid New Member

    I hear ya blade...

    Omitting something as essential as a vertical pull is just begging for muscle imbalance and general dysfunction.

    Not to mention there's almost no other way to train your lower trapezius.

    Why wouldn't you want a V-taper?

  8. This a bad idea then? In what way? I dont mind dropping lat pull downs as I already have enough of a lat spread and a good V shaped torso anyway - 30.5" waist + broad shoulders.

    Am I wrong? I was just looking for a defined innner back.
  9. jsraaf

    jsraaf New Member

    I didn't say I didn't want that - but to a certain extent. I am shooting for, as it was stated by someone else, overall development. I want to avoid over-development of certain areas, which I can see could happen for me personally, as my lats seem to be growing more quickly.

    And as I see pics from others who are more developed than I currently am, I can see that I don't want that appearance in that particular area; just personal preference.

    Hence my question - as I work towards further development, I have certain things in mind. That's a ways down the road for me, but... And obviously, I would want to avoid imbalances or other dysfunction.

    And, as far as lower traps are concerned, don't horiz. pulls (row variations) also hit these, as well as rhomboids & other muscles in the general back area (including lats)?

    And if vertical pulls are advised to be kept, for good reason, then does grip width & hand placement (close grip w/ palms facing you, or a neutral close grip w/ palms facing each other) significantly affect which muscles are stimulated?
  10. mikeh

    mikeh New Member

    Ok Damo, yes this is a bad idea. The reverse fly's I believe you are asking about
    Rear Lateral Raise will work the rear delt and rhomboids. However if you really want to work the inner back you have to row (bent over, machine or t-row) Try one of these as your back movement and you should be satisfied with the results.

    You can still use Rear Lateral Raise as a shoulder exercise. Also shugs will work your traps.
  11. Thanks for advice, exactly what I'm looking for.
  12. Bryan Haycock

    Bryan Haycock Administrator Staff Member

    Just keep the plane of motion of your arms in a perpendicular plane to your torso. Examples include wide grip bent rows, and wide grip bent rows. :D

    A word of advice though, Don't concern yourself with avoiding growth... Wait until your hyuge, then simply stop lifting and you'll shrink into the physique you want in a couple months of dieting and sitting on your butt. Keep in mind that most "fitness" style male models in magazines use a little test to get muscle first, then when they go off, they shrink into the "ideal" every-man "natural-look" physique. Worrying about getting "too big" really isn't necessary or warrented unless you're using test and eating everything in sight.
  13. Is test a safe route to follow? Where can I find out more?

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