These only work on the lower back Why is there NOTHING that

>>36969677
Front squat you mongoloid

Pendlay rows. Deadlifts. Bent over rows. Ripplerows.

Etc

>>36969677
>be two weeks into SS
>see /fit/ girl on one of these with a 15kg plate
>"i can do that"
>do 8 reps arching the fuck out of my back

and that's how i got 3 ruptured discs friends

>>36969695
Ya shouldn't have hyper extended ya fucked up good and proper

>>36969677
Its a hamstring movement but whatever OP

>>36969715

Not the way its usually done. With the hips behind the pad like that it's all lumbar work.

>>36969730
no, the hamstrings attach to the hips under the glutes. They extend your hips, she is in flexion. All the lower back is doing is keeping the spine straight (which she doesnt) but its not doing the actual movement.

>>36969746

How can the pelvis tilt forward to make it a hamstring movement when it's resting against the pad.

It's a lumbar spine movement.

File: idiot.jpg (25KB, 551x564px) Image search: [Google]

25KB, 551x564px

>>36969782
Retard.

Uhh bent over rows? Deadlift?

>>36969916
>>36969684
>bent over rows

this still mostly trains the arms. thats my point man, there is nothing that you can do to just train the back muscles.
i have VERY shit back muscles and sometimes even just sitting straight trains them. And ONLY them.
I want that kind of focus on an exercise.

>>36969949
so do deadlifts...

I feel you. Nothing in the gym compares to getting underneath your bed and pushing your upper back into it to make it rise. If only you could somehow apply this into a machine.

>>36969965
What?...

DO DEADLIFTS YOU WEAK FUCKS

>>36969983

how the fuck do they train the upper back? they mostly train the legs and the lower back a little.

>>36969983
Sure but not an isolation exercise

>>36970010
>How do deadlifts train the upper back

/fit/ everyone, maybe reddit is better.

>>36969677
any kind of squat, deadlift, row, pull/chin-ups, clean/snatch work the upper back

>>36969959
>>36969983
deadlift is an ass exercise, you retards. The main movement is hip extension, and which muscle is the primary hip extender? That's right, the ass. And why would anyone do an ass exercise to target the upper back?

Op, what you want is Kelso shrugs

>>36969965
that's the dumbest shit i've heard.

Training your neck at the knee extension machine in a dick sucking motion at least train your neck. What you pointed doesn't work the back, and makes no sense.

>>36969677
Bent over rows, pull ups, rear delt flyes, face pulls, deads, shrugs

>>36970027
do you even know how leverage works? or how it affects loading of muscles?
Do you have ANY anatomical or biomechanical knowledge?
Because from that statement i can tell you got none.

Just shut up when you have no clue what youre talking about.

>>36969677
srs buh?
-back lat pull downs
-dumbbell shrugs
-chin ups
-seated rows
-one arm dumbbell rows

>>36970035
>>36969983
I figured out the machine. The back extension machine but only w padded w weight on the upper back. Does that make sense?

File: image.jpg (32KB, 392x226px) Image search: [Google]

32KB, 392x226px

>>36970064
Fuck..

Probably not the best thread to post this in but hey, might as well

I'm a recovering fatty who has terrible posture, a mix of APT, forward head, and a mean dowagers hump.

I've been doing some stretches and exercises to correct my forward head, but this APT causes me wicked lower back pain and i'm not sure the best method to relieve it. At the moment i've just been doing unweighted ATG squats with a ball support behind me, lunges to stretch out my hip flexors, hamstring curls, and some leg raises for lower ab work but I feel like I should be adding something else, any ideas?

>>36970027
this, kelso shrugs are goat for the whole upper back

>op asks for an upper back isolating exercise
>gets told to do deadlift
it's like no one here even lift and have only started doing SS

>>36970053
Are you retarded, you fucking American? Are you seriously doing deadlifts for your upper back?

Fucking Americans, I swear. What the fuck. That's like doing biceps curls for your forearms because forearms "are muh auxilliary muscle".

>>36970086
D E A D L I F T S
E
A
D
L
I
F
T
S

>>36970064
>>36970074
The movement comes from the hips. And the there is only isometric contraction of the upper back. Just like any upper back exercise. Except you cant lift as much with that machine.
And its basically like an inferior deadlift.

File: 38472729[1].jpg (88KB, 407x405px) Image search: [Google]

88KB, 407x405px

>>36970053

>>36970095
I've actually read from a few different sources that when trying to correct APT/posture that squats/DLs may not be the best route to go because these posture issues already make my lower back super dense and tight and that I need to stretch my hip flexors/lower back and train my abs/hamstrings to correct it.

>>36970086
You dont fix your posture with exercises, you fix it by learning how to move the part and keep it in proper position throughout the day, actively, until it becomes a habit and your new posture.

First you need to learn to control your pelvis, then you need to learn how it feels when it is in neutral, and try to maintain that feel throughout the day.

https://www.youtube.com/watch?v=aXfOdvd-sJ0
Watch this, incase this is your problem too, as it can fuck your spine up when you lift.

File: srs.jpg (156KB, 1500x859px) Image search: [Google]

156KB, 1500x859px

>>36970095
>deadlift to fix apt

>>36970094
are you talking about muscles stabilizing the spine or muscles used for moving the arms?

if the latter then i'm wrong and misread the thread like an autistic kid. if it's the former then you have no idea how leverage and biomechanics of the upper back works.

>>36970131
Thanks man, that was actually super helpful

>>36969677
Pull ups!?

File: Screenshot_20160429-213125.png (244KB, 720x1280px) Image search: [Google]

244KB, 720x1280px

>>36969677
Kek

>>36970074

yeah i tried that machine.. it just isnt that good. It does train the back a little if you hit it just perfect but it's not reliable at all

>>36969810
so where r the arms, friendo

File: 1453142500660.jpg (97KB, 960x640px) Image search: [Google]

97KB, 960x640px

is this what /fit/ has come to

>>36969782
Fuck me learn anatomy.

>>36970023
Do you even lockout brah?

>>36969949

If your rows are "mostly training the arms", then you're doing the rows wrong.

>>36970439
What else would it train? Your fucking eye muscles?

Fuck off of my board with your retarded proprietary definition of "real training."

>>36970749

This anon knows...

Underhand grip will give the biceps a workout, but BOR are a BACK exercise

OP is DYEL faggot

>>36969677
Rows
Cleans
Deadlifts
Pull-ups

>>36969695
15kg is really good for a girl.

>>36969949

Someone's got some weak ass arms.

>>36969677
then just do it by inverting the position so you'll train your upper back

>>36970094
Nice work explaining why he's wrong.