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Old 02-09-2013, 03:18 PM   #1
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Default Home gym. Best back exercises?

I work out at home in my basement with a squat cage with Olympic bar and weights, Olympic ez curl bar. Adjustable bench and adjustable dumbbells.

What would be the best exercises to work the back? Right now I'm doing bent over barbell rows, bent over reverse flys, lawn mowers (not sure if I'm saying this right).

I'm planning on buying the lat pulldown attachment for my squat cage in a couple of weeks.

What else could I do with what I have at home?
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Old 02-09-2013, 03:44 PM   #2
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Deads, shrugs, maybe some bench pullovers to supplement the lack of a lat machine. Your "lawnmowers" are simply DB Rows friend.
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Old 02-09-2013, 03:47 PM   #3
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I really like rack chins. I get some powerful lat contractions.
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Old 02-09-2013, 05:17 PM   #4
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Pullups, pullups, chinups, and pullups. I use them almost exclusively for lat and upper back development. I have one of the cheap ones that hooks up to a door jamb. I think they cost like $40, and the good ones give you lots of options as far as grip.

If you have a cage you don't even need to buy a pullup bar. Just set the hooks as high as possible, put your bar across it, and go to town. If you can't do many on your own, then set a bench just behind you and put the top of your feet on it. You can spot yourself with your legs, and it works really well. You can also do inverted rows, setting the bar lower, getting under it facing up, then pull yourself to it like a reverse bench press. It doesn't burn out your lower back like normal barbell rows do, which is why I don't even mess with barbell rows anymore.
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Old 02-09-2013, 05:34 PM   #5
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Don't need more than Deadlift, Chins, Rows and their variations.
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Old 02-10-2013, 04:54 PM   #6
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Save money, don't buy the lat pull-down attachment; just get good at chin-ups and pull-ups.
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Old 02-10-2013, 05:59 PM   #7
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Quote:
Originally Posted by Off Road View Post
Save money, don't buy the lat pull-down attachment; just get good at chin-ups and pull-ups.
Slowly getting there. I'm still kinda heavy at 287 lbs. Right now I can do 1 pull up. I know it will keep on losing weight and get stronger but a lat pulldown attachment would be nice.
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Old 02-10-2013, 06:32 PM   #8
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Originally Posted by Jay36 View Post
Slowly getting there. I'm still kinda heavy at 287 lbs. Right now I can do 1 pull up. I know it will keep on losing weight and get stronger but a lat pulldown attachment would be nice.
I too am a heavy guy and I work out at home with basic equipment. I have found rack chins to be really uesful and effective. No need for a lat pull down attachment in my opinion. Commit to the rack chins, and you will get better at them. And use straps if needed.
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Old 02-10-2013, 06:48 PM   #9
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I'm only a beginner, but from a couple months working out, trying different things, Wide grip pull-ups really hit my back well, allot more so than when I do lat pull downs.
I have both, and I wish i'd never bought the lat pull down when you can do pull-ups for next to nothing.
Looks like you have more than enough equipment with what you have without needing to buy one of those too.

Last edited by LindenGarcia18; 02-10-2013 at 06:51 PM.
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Old 02-10-2013, 08:44 PM   #10
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Ok you guys convinced me. Pull ups from now on.
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