Best back exercises?

[Loomer]

I'm still making rookie mistakes, including almost completely neglecting my back. So now I've designated Wednesday Back Day for me. I especially want to target my lower back. Problem is, all I know are deadlifts and bent over rows; and the only equipment I have access to are d-bells and b-bells (and a bench that declines).

Also, how come when people are talking about lifting heavy objects, they say to lift with your knees instead of your back, but deadlifts are lifting heavy things specifically with your back?

 

[ZZuluZ]

Deadlifts, Rows and Chins and you'll grow. You don't need anything else, especially as a beginner.

-Zulu

 

[Loomer]

Can I do any of those with dumbells or barbells?

 

[strong island]

IMO Pull ups are the king for back development. And there are so many ways to do them.

Deads are one of the best exercise for your whole body...do a search.

 

[Thaibox]

Holy shit, I agree with Zulu's post

Also, how come when people are talking about lifting heavy objects, they say to lift with your knees instead of your back, but deadlifts are lifting heavy things specifically with your back?

Because "people" suck. You may notice the average person doesn't have anything that resembles a pair of spinal erectors.

 

[ZZuluZ]

"Can I do any of those with dumbells or barbells?
"

Yes, dumbbell and barbell rows are better than whatever machine alternative you'll find.

-Zulu

 

[gettinlarger]

people say lift with your legs because normally, you wouldnt be lifting shit in order to get bigger and stronger. thats why you do deads, to get stronger, so if needed, you can lift heavy shit with your back. however, conventional style deads use the legs also.

 

[Haz]

Yup I agree, deads, rows and chins. Don't forget your traps either (which make up a big part of your upper back), so throw some shrugs in there and you'll be set.

And with deadlifts you should be using your legs as much as possible. Its the stiff leg deadlift that you keep your legs locked.

 

[Loomer]

Wouldn't I want to do stiff-leg deadlifts since I'm trying to work my back, not my legs?

 

[ZZuluZ]

Stiff leg deadlifts hit your hamstrings and glutes far more than your lower back.

-Zulu