Whats the best excercise for back? (other than deads)

[Triple T]

I recently got an injury that prevents me from performing the deadlift properly.

Soo I was wondering what I can do for my back right now that would be 2nd effective in the list of excercises for the back. (deadlifts being the first)

 

[falcon814]

Barbell rows..

 

[Furyguy]

Good Mornings are great.

Squats of any variety (overhead in particular) and the Snatch can have benefits.

Rows and pull-ups are great for upper back.

 

[Warboss Alex]

I don't know the specifics of your injury, but most people can do rack deadlifts from knee level if they can't do full deadlifts. Maybe even a bit lower.

That'd be my choice for back size (actually upper body size in general) if you can't do a full deadlift.

Hope it's not a permanent injury bro, heal up.

 

[wolf116]

These were my favourite deadlift assistant moments. http://www.youtube.com/watch?v=WiH8BAK92Yk
Then chin-up visitations, then barbell rows.

Definitely try rack deads tho.

 

[Kerpal]

Sandbag shouldering and sandbag bear hug carries for time.

For a while I stopped using barbells and switched to dumbbells, kettlebells and sandbag work only, and my deadlift went up. I'm convinced it was the sandbag work, it really hits your back hard.

 

[Hooligan Harry]

Chins. Wide Grip. You can do more then 12, throw some weight on. Best back exercise after deadlifts.

Rows, either barbell or dumbell. I alays prefer dumbell. Feels like I had more control and hit the lats more.

T-Bar rows are worth looking at. Done properly, they are an awesome exercise.

 

[Triple T]

yea I'll try rack deads until I heal up abit.

You said rack deads build the upper back good, what about the lower back? hyper-extensions maybe?

 

[shaunuk]

rack deads hammer the lower back as well, you can use more weight on rack deads so imagine all the overload your lower back is getting. Do some rack deads and tell me it doesn't feel like your back has been hit by a truck

all the rows are good as well...DB rows, BB rows etc. And chinups and pulldowns...the usual like what everyone else has said

 

[Warboss Alex]

Rack deadlifts will make the entire upper body grow including the lower back. They also hit the hips and hamstrings fairly well too (depending where you have the bar - knee level is the highest I'd go).

Just a question though, if there's nothing wrong with your lower back, why can't you do full deadlifts?

 

[womann]

* Lie on your back with your calves resting on the ball.
* Bend your knees and keep your legs together.
* Exhale and roll your bottom and lower back off the mat very slowly until your legs are straight and your body is in a straight line.
* Inhale and stay in this position for about 5 seconds. Squeeze your butt and the back of your legs.
* Exhale and roll back to your starting position.
* Repeat 10 times.

 

[Triple T]

I injured my hamstring in my right leg in tennis (forgot to stretch) and I can't bend down all the way to the floor to pick up the BB for a full deadlift. And I can't put too much stress on my ham either so I won't be doing squats til they heal up abit.

^at least thats what the doctor said.


Anyways, sooo if rack deads do all that, why bother with the full deadlift?
Does it hit your whole back AND your legs? Just something I'm wondering.

And thanks for all the help so far guys.

 

[Warboss Alex]

Rack deadlifts are great but still secondary to the full deadlift for overall size gains. The rack deadlift is specifically to target and overload the back/top half of the deadlift and as such doesn't hit the legs very much. Still a great movement though as long as you don't turn it into an ego lift by pulling from mid-thigh...