Been training and on diet seriously since beginning of April. Getting good results with body fat now coming off at about 1% per week. Only thing is my arms shoulders and chest are now really strong but i have neglected my back which is beginning to show in my posture. I have been advised to double the amount of work i do on my back compared to my arms chest etc. At the moment i only really do lat pulls and barbell rows for my back plus kettle bells. Anyone ever had similar problems and any other back exercises you can recomend for me to try. My goal to start off with was purely weight loss but now i got the bug i want to get stronger and better in all areas. I currently do boxing training once a week with trainer and 2 days at the gym. Football once a week plus go running 3 - 4 times a week. Thanks in advance.
Although the one arm pullup is a tremendous achivement, it would not be advisable in this situation. The op is looking for ways to strengthen his entire back - it is clear that he already has an issue with muscular imbalances, one arm pullups will only exasperate this issue.
If your looking to build up your back, here's a few recommendations that helped me.. 1. Pull-ups. I've found these to be the best for me and most others as far as developing strength in your back. I highly recommend doing them wide grip as this will also widen your wing span out quite a bit. This is where that pull-up bar at home comes in really handy because I leave it up in the bathroom doorway and I'll jump up and do a set of pull-ups(randomizing the grip) whenever I need to take a ****. Think it only costs like $20 too so easily affordable. 2. For your lower back, you need to be like the man of steel. Superman's(A.K.A Hyper-extensions). Its the one where you lock your feet into the stirrups and then bend over forward, then using your lower back to your butt to pull yourself back up. I recommend doing it without weight first and then once you've gotten use to how sore its going to make you afterwards, then hold a plate to your chest for your reps. This exercise can also be done isometrically by just laying completely flat on your chest and stomach, then lifting everything but just your abs and stomach off the ground like.. you guessed it, Superman. 3. Cable Rows - A multi-targetting compound back exercise that will give your back a good once over. This exercise takes some practice though so I recommend starting with a light weight till you get the form down pat and your feeling the pull in the right areas. Your already doing the barbell rows which is another great exercise but you can also switch that up with dumbbell rows when your body is in need of a change. The lat pull downs are great so I recommend staying with those as well.
yeh i need ta buil up my back as alot of power comes from ther i hear,, find wide arms very tough tho!
work on your pull/push routine when you work your chest doing bench pressing add cable rows and dumbell rows to balance it when you do your overhead press add a pullup/chinup routine to balance it ...this worked for me
Most have already been mentioned but here's a couple more that I do. Back Hyperextensions This content is protected Good-mornings This content is protected
this This content is protected Chin Bar fits into a doorway without the need for screw fixings to provide a mini home gym, ready for use 24 hours per day 7 days per week It is widely agreed that Pull ups are one of the most effective ways to develop strength and physique in much of the upper body. If you have ever tried these on a conventional chinning bar you will be aware that they are not high enough or far enough away from the door frame.
