File :-(, x, )
Anonymous
alright /fit/
I have been working out for a while now, but I think my back day is weak and I am asking you to help.

So far these are the exercises i do.

Bent over rows
Bent over dumbbell rows
Lying rear lateral raise
Tbar rows

I'm adding these next back day

Barbell pullovers
Lying dumbbell row

Comment too long. Clickhereto view the full text.
>> Anonymous
>>232893
>>Lying rear lateral raise

Wat
>> Anonymous
Add Pullups also.
>> Anonymous
Seated rows wide grip the the nipples and anterior pull downs. your upper 6 is a weak area
>> Anonymous
Stop with all the bent over and lying down crap. stand the F**K up or sit the F**K up and work the uppers
>> Anonymous
DO DEAD LITS cockace my key doesnt work
>> Mak
Deadlifts!
>> Anonymous
op here

>>232908
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise.html
its actually a really nice exercise.

>>232911
I am working on it, but i can only do negatives right now. Once I can do a couple of full ones I'll integrate it into my back day.
>> Anonymous
No routine is weak if you up the weight.
>> Anonymous
>>232932
>>232945
Deadlifts have their own day.
>> Anonymous
For upper back maybe some upright (dumbell) rows. They work the deltoids but also the upper back (in a different motion than the bend over exercises, i always feel that different motions can only strengthen the muscle in more ways, but not sure if there is any evidence etc for this. Well it sure as hell won't hurt and it's at leat something different from all the bent over/lying stuff you're doing).

And (weighted) pullups fucking kick major ass. They pretty much hit every muscle in your back fuck yeah.
>> Anonymous
>>232959
Oh and shrugs might be something to consider throwing into the mix.
>> Anonymous
>>232948
can you do chinups?
>> Anonymous
>>232959
>>232962
thanks for the suggestion
i think i will definitely add the upright dumbbell rows ( though i may add it to the day i do anterior lateral stuff). i do shrugs the same day i do my deadlifts.
>> Anonymous
Reverse flies or Lat pull downs could be a nice addition
>> Anonymous
>>232965
nope
>> Anonymous
>>232979
No problem, and sounds good. You may want to make sure you really hit the same muscle good one day instead of half assed on three days. Though if the rest of your routine is as adequate as your upper back day you should be fine.

As for the pullups, maybe you can consider putting a bench/chair or something underneath the pull up bar. This way you can leave a portion of your weight supported by the bench (by putting your legs on it) whilst still having a good exercise left. (You could also ask someone to support your body but I can imagine one would find this a bit weird to ask a 'stranger'). And a negative is fine too.
>> Anonymous
>>232993
im pretty sure lying rear lateral raises are the same as reverse flies. i could be wrong, so please correct me if i am.
>> Yoshi !ozOtJW9BFA
     File :-(, x)
>>233014
I can't seem to get a full range of motion(no I don't cheat by swinging my body) when I do lying rear lateral raises. It feels rather uncomfortable to me.
You're talking about something similar to the GIF right?
>> Anonymous
>>233029
that's the exercise i mean.