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  1. #1
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    Default Feel like my back is lagging. Help?

    Hey guys. I wanted to ask you all a question. I work back as much as any other muscle group, and always, always do pullups (generally wide-grips). When I'm standing straight, my back looks nice and broad. However, when I raise my arms, it looks like there's virtually no growth on my back--to say, I don't really seem to have that 'upside down triangle' shape when my arms are raised.

    I see pictures of bodybuilders who have very pronounced back muscles in double-bi poses, and I'm wondering if there's any exercise I'm missing.

    I'm attaching a picture of the muscle I'm referring to. Yes, I'm showing an image of a pro bodybuilder so the muscle might be really exaggerated, but it's only for the sake of an example.

    Could you guys help by suggesting exercises to develop these muscles? Thank you very much.



    EDIT: My current back workout looks like this:

    Wide-grip Pull up: 4 x 12, 10, 10, 8.
    Bent Over Dumbbell Row: 3 x 10.
    One Arm Dumbbell Row: 3 x 10.
    Overhead Dumbbell Press: 4 x 10 (I do this sometimes on chest day).

    I also do deadlifts and many variations on leg day.
    Last edited by Benighted; 03-12-2012 at 02:20 AM.

  2. #2
    Psychosociety Graeme's Avatar
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    Default

    You're talking about the lats. Have you been doing deadlifts, pull ups/pull downs, and rowing variations? If yes, check form. You should be pulling from the elbow, and not from the wrist. You will notice that your biceps are feeling very worked at the end of a set if the latter.

    If not, skip the stupid ones and do these.

    Deadlift
    Pull Up
    Barbell Row/Dumbbell Row
    + Some type of pull to help balance between the pecs and rhomboids. I prefer wide grip seated rows (overhand) or the HammerStrength low row machine.

    Having muscle imbalances can cause issues with posture, fix this as quickly as possible.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
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  3. #3
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    Default

    Thanks dude, that's really helpful.

    With pullups, what variation would work best here? I generally do wide-grip (or as wide as my doorframe lets me; might not be wide enough). Is the type of pullup even an issue or is it irrelevant?

  4. #4
    Moderator Scrutiny's Avatar
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    Default

    Quote Originally Posted by Benighted View Post
    Thanks dude, that's really helpful.

    With pullups, what variation would work best here? I generally do wide-grip (or as wide as my doorframe lets me; might not be wide enough). Is the type of pullup even an issue or is it irrelevant?
    Graeme has offered some solid advice.

    The variation shouldn't make too much of a big difference in the grand scheme of things.

    Anywhere from shoulder width apart to greater than that should be fine.

    Even though varying your grip may vary the stress on the muscles, it won't exactly take away the exercise completely.

    As Graeme has pointed out, a good and relatively simple back plan consisting of deadlifts, pull ups and rows should be the most effective in bringing up your entire back complex.

    Consistency is the key

  5. #5
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    Default

    Got it. Thanks a bunch guys. I was afraid I was missing some very basic exercises but it might just be a problem of form.

  6. #6
    Psychosociety Graeme's Avatar
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    Default

    Quote Originally Posted by Benighted View Post
    Thanks dude, that's really helpful.

    With pullups, what variation would work best here? I generally do wide-grip (or as wide as my doorframe lets me; might not be wide enough). Is the type of pullup even an issue or is it irrelevant?
    You're welcome. I usually do wide grip, but I think that they are all effective.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
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  7. #7
    Squat Jedi Randoja's Avatar
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    Default

    ^^ Agreeing with Graeme
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  8. #8
    Seasoned M&S Veteran iRoCx45s's Avatar
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    Default

    Yup agree as well.

    Deads
    BB Row
    Wide grip pull ups
    +wide grip pill downs/machine rows
    It's clobbering time!

    Show up, dominate, go home.

    PM me for Facebook/Twitter/etc. contact info

  9. #9
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    Default

    Lats are all the Hard Hitting Back exercises. doing the ones that most people DON'T do. Deadlifts barbell rows etc. Lift HEAVY and lift OFTEN
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