Thanks for all your input. Actually, I have a sliped disc. So I cannot do dead lifts, although they indeed are good back builders.
Actually, I was asking for isolation mevements, because I intend to work my back twice a week. Call me crazy but… I split it up into a heavy back day, with all the rows and pulls and stuff. And an isolation day. LOL.
So, I just wanted to get some input, on what u guys think would be some of the more effective isolation movements.
So far, I’ve got:
Stiff arms pull downs
Reverse flyes
Anything else would be good ? How about some crazy stuff with cables ? Anyone tried those ?[/quote]
Sounds to me that if you are splitting up your back routine into a compound lift day and an isolation day… you are looking for (ROM) isolation exercises for other back muscles as well as the lats? correct?
Thanks for all your input. Actually, I have a sliped disc. So I cannot do dead lifts, although they indeed are good back builders.
Actually, I was asking for isolation mevements, because I intend to work my back twice a week. Call me crazy but… I split it up into a heavy back day, with all the rows and pulls and stuff. And an isolation day. LOL.
So, I just wanted to get some input, on what u guys think would be some of the more effective isolation movements.
So far, I’ve got:
Stiff arms pull downs
Reverse flyes
Anything else would be good ? How about some crazy stuff with cables ? Anyone tried those ?
Sounds to me that if you are splitting up your back routine into a compound lift day and an isolation day… you are looking for (ROM) isolation exercises for other back muscles as well as the lats? correct?[/quote]
Yes. that is correct. And thanks guys for the futher input. I have also considered splitting it up into a vertical and horizontal day. However, I want to have a specific arm day as well. So if I do that, I’ll be working my bi in/directly 3 times a week. What do u guys think ? Still ok ? or a little bit on over-training ?
if you work your bi’s 3 times a week indirectly, it probably isn’t needed that you work them directly on an arm day, unless you are barely taxing them on all 3 days, in which case, LIFT MORE WEIGHT!
Try that for a month with 6x5 for each exercise, and then change up the movements for a month of 4x15. To hell with arm days, save 'em for some other time.
First time posting here. I was jsut wondering if there was any effective isolation exercise for the back. Just like the fly for chest.
Are rear delt exercises the closet thing ? Or is there something better ?
Thanks ![/quote]
Kevid-
I concure that the stiff-arm pulldowns (aka, pull-overs) is the best way to isolate the lats. I disagree with dumbbell pull-overs though, preferring the cable set-up. Unless you are using a steep decline, the dumbbell pull-over has a very short range of motion to stress the lats. I like the decline pull-over idea off a low-cable pulley. Also, I like standing pull-overs off a high pulley, using a tricep extension rope. Here, the line of force through the elbow will be perpendicular (facing out) so the tris take less heat. Pre-exhausting is a great idea also. In this instance you would hit an isolation movement (eg, pull-overs) then proceed to a compound movement. Or, super-set, hitting a compound first, iso second. Try doing one arm at a time on the pull-overs for a really intense contraction!
Another idea, using the cable high-pulley set up, stand such that you are about to do bent over chest flyes (utilizing both sides of the high-pulleys). Intead of bending forward so the pecs get the stress, stand relatively straight and pull the handle to your hip. This is just another variation of the pull-over, but rotated 90 degrees. This will blow out the lats also, but this does involve some pec. (People seem to be forgetting that ANY stiff-arm pull-down or pull-over will stress the pecs a little - maybe only 5% though. That’s just the way they work).
I assumed you meant lats, but as far as isolating other back muscles, try shrugs with the standing calf machine. Also, reverse flyies, but instead of going 90 degrees to the body, make the motion back more toward the hips (45 degree or there abouts). This will take out some of the rhomboids, but the traps will always be used to stabalize any type of flye.