Training Forum: This is a discussion on Can You Build A Good Back With Just Rows & Pullovers??? within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; I'd like to get some opinions, guys. Presently, I work out at home and the only exercises I can do ...
Can You Build A Good Back With Just Rows & Pullovers???
I'd like to get some opinions, guys. Presently, I work out at home and the only exercises I can do right now for back is Barbell Rows, Old School T-Bar Rows, Dumbbells Rows & Nautilus Pullover Machine. I was thinking of something like this.
Barbell Rows(Curl Grip)- 3 sets of 6-8 reps - Alternated with T-Bar Rows Every 2 weeks
DB Rows- 3 sets of 6-8 reps
Nautilus Pullover- 2 sets of 10 reps
I LOVE Chins, but can't do any until I buy a power rack for the house. This should be enough for the Lats, right???
First off heavy deads should be the cornerstone of your back workout. And stop going 6-8 reps on pulls. I understand you are a bodybuilder, but your back will grow more if you keep the deadlifts heavy and low reps and then do the other back work under traditional hypertrophy rep ranges.
Second, do JS Rows. Screw anything else. T Bar is fine occasionally, but if you aren't doing JS rows you are cheating yourself.
Third, let me just make sure I understand this...you own a nautilus pullover machine but not a squat rack? Oh man, what is wrong with the world?
Like Gavin said, your back workout should consist of 4 basic things: deadlifts, goodmornings, horizontal pull (JS Rows), vertical pull (lat pulldowns or chins).
I also like hyperextensions (JS has a special way to do those too), reverse hypers, rounded back pull throughs, etc, but those are icing on the cake. Make sure you are doing the previous 4 first.
First off heavy deads should be the cornerstone of your back workout. And stop going 6-8 reps on pulls. I understand you are a bodybuilder, but your back will grow more if you keep the deadlifts heavy and low reps and then do the other back work under traditional hypertrophy rep ranges.
Second, do JS Rows. Screw anything else. T Bar is fine occasionally, but if you aren't doing JS rows you are cheating yourself.
Third, let me just make sure I understand this...you own a nautilus pullover machine but not a squat rack? Oh man, what is wrong with the world?
Like Gavin said, your back workout should consist of 4 basic things: deadlifts, goodmornings, horizontal pull (JS Rows), vertical pull (lat pulldowns or chins).
I also like hyperextensions (JS has a special way to do those too), reverse hypers, rounded back pull throughs, etc, but those are icing on the cake. Make sure you are doing the previous 4 first.
Matt
What are JS Rows, exactly? Never heard of them. Could you explain??
I built what some would think as an excellent back with chins, barbell rows and T-bars. I have very rarely deadlifted as they bulk my traps up too much and take away from my aesthetic build.
thickness came plenty from the rows from upper to lower back in myself.
Ronin: nothing could sound gayer then when you say "takes away from my aesthetic build." LOL - That's cool if you wanna look like queer eye for the straight guy. I'd rather have some core thickness and strength, but hey, that's me.
Karch: you do what you gotta do bud. If you have a bad lower back and you can't do bent over rows or deads, then you can't do them. I will say though, that many, many powerlifters blow and herniate discs every year and they often come back and deadlift between 700 and 800. It's just an issue of getting the right rehab stuff going, purchasing a reverse hyper, etc.
As long as you can't do deadlifts or bent over rows, you just need to hit every single machine from every angle you can think of in the gym.
Can You Build A Good Back With Just Rows & Pullovers??? 
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