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In a message dated 2/27/01 12:13:43 PM Eastern Standard Time, writes:

I am interested in exercises for my back..... The pullovers in the book dont do a thing for me....Ive checked my form again and again, but nada....I dont feel a thing. Rows dont do much for me either....my arms just get the workout! LOL

Unfortunately I have to do my workouts at home, so Im in need of advice on exercises I can do here...... :)

One thing to note: to really isolate the back muscles watch (in the mirror) to make sure you are not moving or rotating your elbows around. Usually you can't feel it happening, but you can see it. Rows are notorious in this dept. If you can get someone to spot you for a while, its good to have them watch, and hold them gently in position. The elbows should be close to your body, not pointing away from your body. Also, despite common misconceptions, your back is an incredibly large muscle, and it can take a lot of weight.

Don't be afraid to use as much as 20 lb. dumbbells to start on the rows, and work your way up. Use a sawing motion, putting the dumbbell up a bit (about an 80 degree angle from your nose) to start, and pulling it up and back towards your shoulder. You'll feel it later, I promise.

a

"We must adjust to changing times and stil hold to unchanging principles."

-Jimmy

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Good info a, thanks! I did notice the other day that I needed to go up on weight on these.... only then did I even feel like I had done anything.... so its off to walmart (again) and get yet a bigger set of dumbells.... oh well, Ill need them soon anyway, for my arms!! Yippee!!

Thanks for the encouragement everyone, and the wisdom :)

~~

One thing to note: to really isolate the back muscles watch (in the mirror) to make sure you are not moving or rotating your elbows around. Usually you can't feel it happening, but you can see it. Rows are notorious in this dept. If you can get someone to spot you for a while, its good to have them watch, and hold them gently in position. The elbows should be close to your body, not pointing away from your body. Also, despite common misconceptions, your back is an incredibly large muscle, and it can take a lot of weight. Don't be afraid to use as much as 20 lb. dumbbells to start on the rows, and work your way up. Use a sawing motion, putting the dumbbell up a bit (about an 80 degree angle from your nose) to start, and pulling it up and back towards your shoulder. You'll feel it later, I promise. a "We must adjust to changing times and stil hold to unchanging principles." -Jimmy

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  • 1 year later...

,

One exercise that I like is the incline reverse fly. Sit facing the

back of the bench and perform a fly exercise, like you would for

chest. Since you are facing the bench and pulling the weights back,

instead of pushing them up, it works the back.

CJ

> Hi all! I'm just starting out. I only have dumbells

> and a bench at my home " gym " . What other BACK

> excercise can I do besides One-Arm Dumbell Row? Thanks

> :)!

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Also check out: http://abcbodybuilding.com for ideas (click on the

Exercises Tab). That place is my new favorite site for exercises.

Maggie

> Check out the Exercise and Muscle Directory. It has a big list of

exercises for

> every muscle group.

>

> http://www.exrx.net/Lists/Directory.html

>

>

>

> Back Exercises

>

>

> Hi all! I'm just starting out. I only have dumbells

> and a bench at my home " gym " . What other BACK

> excercise can I do besides One-Arm Dumbell Row? Thanks

> :)!

>

>

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Hey thanks Maggie and for the links! I did one of the back ones and I

loved it! I was getting tired of the one armed rows... Its so nice to have

" experts " on here... LOL :)

~kimmah

Back Exercises

Hi all! I'm just starting out. I only have dumbells

and a bench at my home " gym " . What other BACK

excercise can I do besides One-Arm Dumbell Row? Thanks

:)!

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  • 1 year later...

I'd probably switch to:

dumbbell bent-over rows

http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

or

seated row (cable or lever)

http://exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html

If you have access to a bar or Gravitron machine, pull-ups are a really killer

exercise for your entire upper body. You can target different areas by changing

your grip - wide for lats, underhand for biceps, etc.

pull-ups

http://exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html

I'd give anything for a chin-up bar at home but I don't know if I trust those

cheap kit things. I have visions of splintering door frames and crumbling sheet

rock. :-)

Back exercises

Hey guys -

I just got the pattern for my wedding dress (Butterick 6388) and it shows a

lot of back, so I want to really cut my back up. I'm working on the leanness to

show the underlying musculature - that will take a while of clean eats and great

cardio - but I'd like some tips on what other weights I can do to get my back

and shoulders in tip top shape.

At the moment I am using the lat pull, but I'm so bored with it I am beginning

to hate doing it and the weight I'm moving hasn't changed for awhile now I'm

near the top of the machine's capability (I go to a women's gym, some of the

machines are kind of dinky). What would you more experienced women recommend

for the lats? - preferably something free with less isolation.

I'm on week four of this challenge, and am doing really well so far, my only

slip ups coming from being called into work suddenly. I've lost three kilos and

I know I'm losing body fat as my pants are much looser. I've also got my abline

back!!! Yay!!

Anyway, any lifting tips to give me a really awesome bridal back would be

great (I'm training my core quite hard, with plenty of ab work and lower back

extensions too)

Kate in NZ

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What a great site! I am changing my routine this week and this site

gave me some great ideas and tips. I love how you can see how the

exercise is supposed to be done!

Thanks

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  • 1 year later...
Guest guest

Oh yeah, I know about the one-arm row. I like that one. Anything else? Beth

P.

Beth Pierce <bethpierce77@...> wrote:

Hey ladies. Question. I work out at home. I have several free weights and a

weight bench. I am looking for exercises for my back besides a " deadlift. " I

tried that, and almost got a catch in my back. Something else? Thanks! Beth P.

__________________________________________________

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Guest guest

>

>

> Hey ladies. Question. I work out at home. I have several free weights and a

weight

bench. I am looking for exercises for my back besides a " deadlift. " I tried

that, and almost

got a catch in my back. Something else? Thanks! Beth P.

>

Bent-rows are an awesome exercise for the back. See them done with DBs here:

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

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Guest guest

>

> Hey ladies. Question. I work out at home. I have several free weights and a

weight

bench. I am looking for exercises for my back besides a " deadlift. " I tried

that, and almost

got a catch in my back. Something else? Thanks! Beth P.

>

Find a park, get a partner and do pull-ups. Or find one of those pull-ups door

you can

jam in a doorway and do them at home.

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Guest guest

I've always wanted one of those. It's hard for me to figure out what would work

for the arms and what is for the back. I guess some exercises cover a lot of

bases.

eve_koenning <no_reply > wrote:

>

> Hey ladies. Question. I work out at home. I have several free weights and a

weight

bench. I am looking for exercises for my back besides a " deadlift. " I tried

that, and almost

got a catch in my back. Something else? Thanks! Beth P.

>

Find a park, get a partner and do pull-ups. Or find one of those pull-ups door

you can

jam in a doorway and do them at home.

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Guest guest

That video was so cool!! Can you tell I am a novice at this? I'm just so

excited about this new world opening up. I still love my new weight bench!!

Now I have ordered a pull up bar for the doorway. Something else to love is on

the way. Beth P. Thanks for all the great suggestions, ladies. BTW, ,

the best price that I found was on Bodybuilders.com. Thanks for that tip, too.

SimplyPoetic@... wrote:You may be able to rig you something where you can

do this exercise. I

do this at the gym, on the smith machine, and it works a lot of

different muscles, but I feel it most in my back. Excellent one if you

have the equipment for it.

http://www.uwlax.edu/strengthcenter/videos//inv_row.mpg

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Guest guest

HI Beth,

I work out at home too - one of my favourites is pullovers (you lie on your

back across the bench and lower the weight over your head towards the

floor). It is demonstrated in the BFL book.

Laurie

On 7/18/05, Beth Pierce <bethpierce77@...> wrote:

>

>

>

> Hey ladies. Question. I work out at home. I have several free weights and

> a weight bench. I am looking for exercises for my back besides a " deadlift. "

> I tried that, and almost got a catch in my back. Something else? Thanks!

> Beth P.

>

> __________________________________________________

>

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Guest guest

Thanks- I will try that! Beth P.

Laurie <laur0165@...> wrote:HI Beth,

I work out at home too - one of my favourites is pullovers (you lie on your

back across the bench and lower the weight over your head towards the

floor). It is demonstrated in the BFL book.

Laurie

On 7/18/05, Beth Pierce <bethpierce77@...> wrote:

>

>

>

> Hey ladies. Question. I work out at home. I have several free weights and

> a weight bench. I am looking for exercises for my back besides a " deadlift. "

> I tried that, and almost got a catch in my back. Something else? Thanks!

> Beth P.

>

> __________________________________________________

>

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  • 4 weeks later...

You can do dumbbell bent over rows standing, seated, or with one knee

on a bench. You can do them one side at a time or both at once. You

can do standing bent over rows with a barbell using regular or reverse

grip. You can do lying rows over a bench or stability ball:

http://tinyurl.com/e3cud

You can put a towel under one end of a barbell and do t-bar rows using

the towel as your handles. Here's a t-bar or long bar row (minus the

towel):

http://tinyurl.com/cdacp

Also, check out all the different variations listed below it.

If you have a sturdy bar, you can do all variations of pull-ups (wide,

narrow, reverse grip). If you're not strong enough to do them at

first, you can have someone help you or you can climb up to the

starting position and slowly lower yourself. If you do the pullovers

in the book, be very careful. They can put a lot of stress on your

shoulders joints.

Basically, for the back you're looking for any kind of a rowing or

pulling movement. In most cases, you need to be bent over pulling

something toward you, but you could also be pulling something down

from overhead (lat pull-downs), or pulling yourself up (chin-ups).

You can also do shrugs, which involve standing up straight, holding a

barbell or dumbbell in front of you or at your sides with your arms

fully extended, and then making an " I don't know " shrugging gesture

with your shoulders. It works your upper back and neck. Most women

don't do a lot of heavy shrugging because it tends to make your neck

wider. :-)

You can also do rear delt flys:

http://tinyurl.com/7vvv4

which are a shoulder exercise, but if you contract hard at the top of

it and focus on squeezing your shoulder blades toward each other, it

also gets your upper back involved.

On 8/10/05, osufiretgal <no_reply > wrote:

> I work out at home and think I'm doing well with all major muscle

> groups with the exception of the back. What are some exercises you all

> are doing for your back. I just don't feel like I'm really having an

> impact there. Thanks! D'

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Lat Pulldowns

Dumbbell Rows (1-arm or 2-arm)

Barbell Rows (underhand or over hand grip)

Pull-Ups

DB Pullovers

Deadlifts

>From: osufiretgal <no_reply >

>Reply-

>

>Subject: Back exercises

>Date: Wed, 10 Aug 2005 15:01:40 -0000

>

>I work out at home and think I'm doing well with all major muscle

>groups with the exception of the back. What are some exercises you all

>are doing for your back. I just don't feel like I'm really having an

>impact there. Thanks! D'

>

>

>

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Thank you, this will be helpful. I'm doing some of the ones you have

mentioned, maybe I just need to increase the weight and focus on my

form. But I'm going to try some of the others, too. Thanks again!

> > I work out at home and think I'm doing well with all major muscle

> > groups with the exception of the back. What are some exercises

you all

> > are doing for your back. I just don't feel like I'm really

having an

> > impact there. Thanks! D'

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  • 9 months later...
Guest guest

I think Marisol mentioned needing these, check in the links section

there are some stretching exercises that might help you. The key is

making sure you don't injure yourself while doing them so please be

careful and check with your dr beforehand. I know thats a tough one

for me too cause most exercises that would help I can not do. But I am

pretty sure I saw some in there.And I saw another one I will add asap.

Hope this helps some. Sharon Group Owner

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