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Old 11-13-2012, 11:10 AM   #1
Brian Nguyen
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Back Workout

I strained my MCL and I was wondering what a good back workout would be-I'm not ready to do deadlifts just yet

Here's what I have been thinking about so far:
Weighted Pullups
Krok Rows
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Old 11-13-2012, 08:36 PM   #2
Robert Fabsik
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Re: Back Workout

More context might be helpful. How does the back workout fit into the rest of your routine? What is the goal of your back workout?

When training the back I think of over time hitting the following areas:

Vertical Pulling
Horizontal Pulling
Shruging
Rear Delts/Shoulders
and sometimes low back (but I usually do that with glutes/hamstrings legs etc.)

Good exercises:
Chinups/Pullups (weighted if possible)
For variety all types of pulldowns, great to use if you have bands or chains you can add to the machine.
Barbell row with various grips or Pendlay style
Cable rows
Chest supported rows
Dumbell rear delt raises or I Y T variants
Band Pull aparts
Face Pulls
Shrug
High Pull
sometimes the power snatch or hang power snatch
Dumbell Rows
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Old 11-14-2012, 10:13 AM   #3
Brian Nguyen
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Re: Back Workout

Well the goal would be to have more strength in my back or more grip strength/lat strength for a deadlift lockout and pull. For now I can't do any olympic lifts or deadlifts
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Old 11-14-2012, 12:20 PM   #4
Robert Fabsik
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Re: Back Workout

As you mentioned heavy DB rows are a good solution for that.

Can you do heavy shrugs or barbell holds?

Would Dimel Deadlifts be too tough on your knee right now?

What about barbell hip thrusts? Again this might not agitate your knee, but I'd be careful.
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