Working the back

G

gettingthere

Cathlete
Can anyone tell me which exercises work the outer back muscles, the inner back and the upper back? I'd like to make sure I'm getting all of them when doing a back routine!

Thanks a bunch!

Liz
 
Pullups work the entire back.

Wide grip lat pulldowns work the inner back, close grip lat pulldowns work the outer back, as well as rows.

You should also work your lower back, whether it's w/free weights (good mornings, dead lifts, etc) and/or hyperextensions.
 
Thanks for taking the time to answer, Maximus! I can't currently do pullups, but maybe if I use my lat tower a little more often I can get there.

Best,
Liz
 
Sure you can! Just start w/really low reps, which is what I did. My goal was 30 so I started w/6 sets of 5 & worked my way up from there. As my old karate instructor used to say, there's no "can't" in the gym! LOL!
 
30?!!!! You're a super hero!! I have a door gym, but I get only about half way up. For a while I was just going up as far as I could for as many times as I could (which was about 6-8 times) and thought I would eventually progress. After about 3 weeks I changed my strategy (because I was getting any closer) and decided to try to build up my muscles with other exercises and then go back to it.

However, any more tips would be greatly appreciated!

Liz
 
Oh heck don't think I'm doing 30 at the same time--I really would be a superhero! I do 3 sets of 10 now.

My only other advice is keep doing what you're doing. If you're in it for the long haul the results will come w/patience & discipline.
 
Liz,

I just wanted to give you a couple of comments. I can't do pull-ups either, and I fear they are like push-ups. You just have to do them to get better. But, that said, I still feel your frustration if you can't even do one.

I don't know if you have P90X, but they show several modifications with the pull-ups, including the use of a chair. Instead of using a chair, I use the high step with 4-5 risers, and try to only put one foot on it.

Another suggestion that was made by Kathryn on this forum is to get your chin above the bar and slowly go down (a negative pull-up). I hope I described that right!

I definitely feel your pain, and will keep trying them.

Good luck, Sandra
 
Thanks ladies!

Sandra - Yes I saw Kathryn's suggestion a while back. I tried her method and I do very well on the way down --- LOL!!! --- but I still can't get back up!

I will keep trying and rest assured, once I can actually do one I will be posting here in capital letters!:)

Best,
Liz
 
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