Building a bigger back

**bigjay23** · 08-13-2019, 01:34 AM

Weighted pull ups I swear by

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**Shawn4425** · 08-13-2019, 01:37 AM

Proper deadlifts built my traps more then anything. Heavy ass deads and rack pulls. You need heavy weight to get that stretch. Snatch grip deads built my upper back quite nicely. I found when I did old school bar bell rows I couldn't get a full contraction. So i started using a cambered bar when I row gives me a few more inches at the top of the pull. Allows me to squeeze my back. And seal rows.

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**hamsy523** · 08-13-2019, 04:32 AM

Originally Posted by Shawn4425

Proper deadlifts built my traps more then anything. Heavy ass deads and rack pulls. You need heavy weight to get that stretch. Snatch grip deads built my upper back quite nicely. I found when I did old school bar bell rows I couldn't get a full contraction. Soni started using a chambered bar when I row gives me a few more inches at the top of the pull. Allows me to squeeze my back. And seal rows.

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You said it all right there... Heavy ass deads.

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**joko123** · 08-13-2019, 05:23 AM

As far as exercise selection row row row until the wheels come off. Like prime mentioned earlier make sure you’re using Driving with your elbows and using them as levers. You should be using a hook grip we’re your thumb is not wrapped under the like your other 4 fingers.

I would start my lowering the weight and squeezing the shit out of your lats through each rep and working your way back up in weight.

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**BlackDoberman** · 08-20-2019, 10:43 AM

Thanks. I've just got back into rows. I injured my lower back so I've been neglecting but I'm planning to compete. My workout consists of bent over rows, cable rows, deadlifts and seated rows

**BlackDoberman** · 08-20-2019, 10:44 AM

This sounds like it's what I might be missing. I haven't done heavy deads in roughly 10 years

**BlackDoberman** · 08-20-2019, 12:38 PM

Originally Posted by wesley_swolle

How about a snapshot of what your current back routine looks like

Engage Your Critical Thinking Skills And Seek The Truth #FE

Thanks. I've just got back into rows. I injured my lower back so I've been neglecting but I'm planning to compete. My workout consists of bent over rows, cable rows, deadlifts and seated rows

**BlackDoberman** · 08-20-2019, 12:44 PM

Originally Posted by Herc

Are you going heavy enough and getting enough squeeze on your back exercises like pulldowns and rows? Heavy deadlifts are great for back mass, if you aren't deadlifting this could be why your size seems limited.

I think that's been an issue for me. Not going heavy enough. I hurt my lower back so I've been kind of timid

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**Shawn4425** · 08-20-2019, 03:43 PM

Originally Posted by BlackDoberman

This sounds like it's what I might be missing. I haven't done heavy deads in roughly 10 years

I'm still recovering from lower back injury. So be careful. But if it taxes your back, do some sort of chest supported row. Be it a machine or seal rows. Helps keep your back from giving up.

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**BlackDoberman** · 08-20-2019, 06:33 PM

Originally Posted by Shawn4425

I'm still recovering from lower back injury. So be careful. But if it taxes your back, do some sort of chest supported row. Be it a machine or seal rows. Helps keep your back from giving up.

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I never even considered doing chest supported rows

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