Back Workouts

[ppb2]

Hey...I was hoping that someone out there would have a good back workout that they would not mind sharing?

Currently I only have about 30 minutes to devote to working out my back, one or twice per week. Any suggestions?

Thanks!

ppb2

[ehelms]

Armstrong Pull-Up Routine. Afterwards, add 3-4 sets of Heavy DB Rows, and very light "good-mornings" for sculpting. Works great for me.

[ehelms]

Originally posted by ehelms
Armstrong Pull-Up Routine. Afterwards, add 3-4 sets of Heavy DB Rows, and very light "good-mornings" for sculpting. Works great for me.

.......and BTW, it will only takes me about 20-30 minutes to complete.

E

[DJOHNSON954]

Some of the back excercises I like are pull ups, seated rows and dumbell rows. Hammer strength has a couple of machines for the back. If your gym has them, give them a try.

[Brindle]

Yes, the "pull" (as opposed to the "push") workout...

With 20 to 30 minutes, no problem. I'd say stick to the "major" two-handed exercises, and work two directions: vertical and horizontal.

If you are specifically training for some law enforcement physical task test (either as an applicant or to ensure employment), then I would say practice the exact test (whether it be pull-up's or modified FBI pull-up's or what ever), included grip width. But if you are training for job performance (i.e., no problems passing your PTT’s), I would say to try to vary the resistance angle with every one to three sets. For example, you could do sternum pull-up’s or vary the angle for pull-down’s. However, I don’t like behind the head pull-down’s because it does not afford a preferred range of motion, reaching some desired muscle angle, and it forces your neck forward, while that area is in a kind of stress limbo (some muscles are tense and some are not).

I like pull-up's (for vertical) and seated rows (for horizontal).

Since you have limited time you may prefer seated cable rows. I don’t care for two-handed bent over rows because they tend to become more up-right rows, and there may be a temptation to over stress your lower back. And consider that you may already be hitting your traps in your “push” workout (upright press). I prefer seated cable rows to bent-over one-handed dumb-bell rows (done with non-stressed hand on bench) because seated cable rows don’t leave your lower back too neglected (un-worked out) like bent over, one-handed dumb-bell rows. Also, seated cable rows work your lower back isometrically (with resistance but no motion) which I think is good; while at the same time not overstressing your lower back like two-handed bent over rows do. (The machines that brace your stomach I think may also leave your lower back too neglected [un-worked out]. My concern here – and it is not a huge concern – is that in the long run, after your upper/middle back gets stronger, you lower back does not keep up. Hence, in the worst case scenario, on the job with real motion, your lower back may not be able to provide a base/trunk brace for what your upper back can pull.) Also I think you get a better range of motion with two hands going at once; however, if you are not careful, you could over stress you lower back with too much motion. But with one hand horizontal pull exercises, you may get the benefit of some twisting resistance.

You may want to consider hooking up with at good trainer to be sure you have a good foundation of proper form. Learning what is too much motion and what not to bend in any of the horizontal pull exercises, to me, the most difficult resistance training feat, AND has the most severe consequences. By severe consequences, I mean that with any of the horizontal pull exercises there is frequency and severity of injury like no other resistance training, IMHO.

And, at the end of the pull workout, you may want to do a few sets of lower back raises (or even ham-glute raises) with limited motion. I like lower back raises with a slow, controlled (almost isometric), and shallow (about 30 degrees) dip. If you are gong slow then you may not need to do all that many reps.

I’d also say cycle your exercises.
Cycle #1: Pull Vertical & Pull Horizontal
Cycle #2: Pull Vertical & Pull Horizontal
Cycle #3: Pull Vertical & Pull Horizontal
Cycle #4 (if you have time,): Pull Vertical & Pull Horizontal
Cycle #5: Lower Back Raises
Cycle #6 (if you have time): Lower Back Raises

Note that since seated rows hit your lower back a little, I think you should actually do LESS sets of Lower Back Raises, than sets of Pull Vertical/Horizontal.

You should also stretch between each set.

I hope this helps. Sorry for such a long post.