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13
votes
15answers
9k views

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

I am a student and I usually have to sit at my study desk each day including weekdays and weekends for about 13 hours or more. I have a pretty hectic schedule and I sometimes suffer from back pain (...
9
votes
2answers
334 views

getting a good sense of when your back is flat

A lot of exercises, I get the impression, require a flat back. Like if you're doing a front lever or back lever in a "V" shape with your hips sagging your back isn't straight. And I think you're ...
8
votes
2answers
2k views

What can be the negative effects associated with an overtrained, overdeveloped back?

As we know, overtraining the chest, leading to overdevelopment in relation to the back and associated postural muscles, can also lead to hampered performance due to Upper Cross Syndrome. This is ...
7
votes
3answers
490 views

At Home Regime To Build Upper Body Muscle

At the age of 19, I've come to accept for many years that my lower body would take complete and total predominance when it comes to my muscle mass. However, over the last year or so, I've been less-...
7
votes
5answers
3k views

Lat Pulldown vs. Pullups for back strength and bicep development

An old coach of mine told me that pullups are way more effective than using the lat pulldown machine. Is this true and if so why? If not, then why is it not?
6
votes
3answers
5k views

Will barbell squats really strengthen back/deltoid/traps muscles?

So when you squat you are carrying a large amount of weight on your back as we know and I'm trying to figure out if that holding that weight on your back and shoulders would build them, too?
6
votes
3answers
7k views

Deadlifts and squats with hyperlordosis?

Im 22 years old, 170cm, ~90kh weight, starting some efforts to get in shape. Im going to the gym 3 times a week, trying to stay in a 6-10 rep per set range, changed my diet to low-carb, trying to put ...
6
votes
3answers
5k views

Swimming for muscle building and fat burn

I heard that swimming is the best option for a whole body workout, but I don't really know what effects that swimming has on my body. Does swimming burn fat and help me building muscles (my first ...
6
votes
4answers
5k views

What muscles do thumbs-up pushups work?

I watch the AthleanX youtube channel a lot to learn a lot about the body's mechanical working as well as any training tips. In one video, Jeff recommends thumbs up push ups as a no equipment work out ...
5
votes
1answer
342 views

How to avoid back pain when you are older?

I have read that nearly 80% of Americans complain about back pain sometime in their life, usually nearer to the end of it. I am wondering what you can do when you're young, and what not to do when you'...
5
votes
4answers
15k views

Pendlay Row: It doesnt connect the lats

This is a part of the StrongLift 5*5 Program, where one workout is Squats, Bench Press, Pendlay Row and the other is Squats, OHP and Deadlift.The weight increases by 5 pounds on every workout. While ...
4
votes
3answers
17k views

Does bodybuilding make you shorter?

When you lift a lot your intervertebral disks get smaller because of the pressure and destruction caused be too much pressure. Also, you loose the body fat surrounding many of your organs and the fat ...
4
votes
2answers
2k views

Is it ok to arch one's back when performing lat pulldowns?

I am aware that one should avoid performing lat pulldowns with the bar behind the neck. (mirror) Is it ok to arch one's back when performing lat pulldowns? Example where the back is arched: Example ...
4
votes
2answers
690 views

My back is weak, how to train carefully with a chin up bar?

I am a 30 years old Software Engineer and for 10 years I've been suffering from muscle contractures on my right and left trapezius: I've started doing the 7 minute HIT training, cycling and swimming ...
4
votes
2answers
3k views

Will chin ups hit my lats or biceps more?

When I perform a pull up, I feel like I am lifting with my lats. But when I do a chin up, it literally feels like its all in my biceps. However, the mechanism still looks like it should be hitting ...
4
votes
2answers
60 views

Training upper back muscles with kettelbells (or other small equipment)

My studio gives no opportunity to mount pull up bar, and the pull up station takes too much place. I don't want to purchase any big devices because they take a lot of place. Can I train my upper back ...
4
votes
2answers
339 views

What should be the volume and intensity of a posture workout program?

I am exercising to obtain a better upper back posture. Hence, I started doing upper back exercises as shown here. But the thing is, I am not sure how the intensity and volume of these exercises should ...
4
votes
1answer
229 views

How can I build strength in my back without doing power movements?

I am a reasonably experienced weightlifter and lift relatively heavy weight for my body weight. I have generally been doing free-weight back squat and straight leg deadlifts with dumbbells. However, ...
4
votes
1answer
71 views

When to start working front muscles for a person with kyphosis?

I heard that if one has kyphosis, it is harmful to work front muscles (abs, pecs) since they will worsen the problem. So given a person has started doing correct exercises to correct his back, when is ...
4
votes
3answers
234 views

How to reduce risk of injury in strength training (when not training at a gym)

I have been thinking about taking up weight training, mainly to build up by back, triceps, and biceps. I did not want to go to a gym to do the exercises, though. I would prefer to do them at home but ...
4
votes
2answers
162 views

Body twisting exercise after back injury

I've been wondering if Torso / Back twisting exercises (like twisting from side to side, with weight or without weight) can be harmful to the back. Mainly, if you'd have a herniated disc - would a ...
4
votes
4answers
231 views

Combining different muscle groups

When I started going to gym, it happened that I had chest+shoulders+biceps day, back+triceps day and legs day. But I've heard many times that people tend to do chest+triceps because triceps works ...
3
votes
2answers
158 views

How does one strengthen the muscle that keeps the neck erect?

This is really a two-part question: Which muscle keeps the neck upright? How does one strengthen it?
3
votes
3answers
646 views

How can i do pull ups at home?

So, here's the thing: i am on a situation in which i can't go to the gym. However, I Still want / need to do some pull ups. How can i do it at home without having to buy anything? I've already tried ...
3
votes
1answer
195 views

How do I perform a V up on a pull up bar?

I am a new pole vaulter, and one of the exercises we've been doing is the V-up, touching your toes to your hands and further while hanging from a pull-up bar. My coach says most everyone should be ...
3
votes
1answer
979 views

Hex Bar Deadlift: Should my upper back be sore?

Not sure how I can elaborate on the title - thanks for input.
3
votes
2answers
119 views

Teaching Deadlifts and Kettlebell Swings

Deadlifts and Kettlebell Swings are both FANTASTIC compound exercises. However, in my experience I've found these exercises are frequently done incorrectly (with low back pain and/or intervertebral ...
3
votes
1answer
3k views

How to exercise for kyphosis?

I have a slight kyphosis and I have seen this, this and other videos as beneficial exercises. My questions are: What should be the weekly workout plan for these exercises? Should it be once a day, ...
3
votes
1answer
84 views

Adverse effects from sitting for too long

I have a desk job which requires me to be seated for a wall 10 to 12 hours each day including weekends. I perform only minimum amount of physical activities and excercise each day for about half an ...
3
votes
1answer
323 views

Rotator Cuff Muscles Categorization

Is the rotator cuff considered part of the shoulder or back? I heard on an Athlean X video I'll link below this one is a branch of the back muscles above and below the spine of the scapula, however ...
3
votes
1answer
939 views

Can I passively do anything to fix an anterior pelvic tilt?

I'm not sure I worded the question right, hope I can explain myself better here. If someone can help, please edit the title and remove this. I suffer from APT and have been trying to fix it for ...
2
votes
2answers
193 views

Why should we start a pull-up with already retracted shoulder-blades?

in this video about pull-ups it is suggested to depress and retract the shoulder-blades before starting a pull-up (and keeping them depressed and retracted during the whole exercise). Well, I'd like ...
2
votes
2answers
2k views

One side farmer carry

Why it is difficult to do one side farmer carry i.e I am carrying heavy weight only on one side. I can carry 60 pound each on my both hands in farmer carry. But one sided is hard enough. Is one side ...
2
votes
2answers
142 views

Lat pull-downs vs regular pull-ups

Is there a difference between lat pull-downs and regular pull-ups? Specifically the wide grip overhand version of both these exercises.
2
votes
2answers
495 views

Would front squats involve lower traps?

I'm currently in need of strengthening my lower traps, but I also plan to be doing a lot of front squats (for a different reason). I'm sure front squats alone wouldn't be enough to strengthen my lower ...
2
votes
2answers
336 views

Auxiliary exercise to help my inverted rows to progress

Apart from some light auxiliary RTC work, my workouts consist of bodyweight squats, inverted rows and push ups, the two latter in the form of lighter versions on the bar of a Smith machine. I have ...
2
votes
1answer
90 views

Back muscles training - swimming vs stand up paddling (SUP)

I'm looking for outdoor workout concentrated on back muscles. My current one (running, cycling) targets only legs and I don't have much to do in resting days... I have a lake nearby so I'm thinking ...
2
votes
1answer
55 views

How to use less abs/core in this exercise?

I don't have a pullup bar and don't intend to get one at my current apartment What the apartment hand is this: Except it has two separate unconnected handles instead of a close grip handle Aside ...
2
votes
1answer
158 views

Do lat pulldowns / pullups help to improve posture?

If you have rounded shoulders / a scapular anterior tilt... will doing things like pull-ups/downs help to fix it? I've read mixed opinions on this topic so it's hard to know what to believe. Some ...
2
votes
1answer
73 views

How much back work is required to counter-act high volumes pressing

What is the minimum amount of scapular work one needs, in order to maintain good posture when doing extremely high pressing volume, considering one starts with a back strength on elite level and a ...
2
votes
1answer
64 views

Bridge variations

Are the short-bridge (shoulders on the ground) and the straight bridge (hands stretched, back straight) as good for the back as a full-bridge? Or are these just a stepping stone to the full-bridge, ...
2
votes
3answers
5k views

Will dumbbell rows cause back problems?

So we all know that dumbbell rows are good for your lats, but I am worried about the position you're in when performing them. You are bending over with a knee on the bench while pulling the weight up, ...
2
votes
1answer
512 views

Are Rows or Pulldowns/Pullups Better for a Wide V-shape Back

I came to realize that my back routine is rather insufficient for my goals. I would like to improve it and put emphasis on wide v-shaped lats, but I am not sure if it is better to focus on wide grip ...
2
votes
1answer
89 views

Weight loss conundrum [duplicate]

I want to know how I can lose fat and gain muscle simultaneously. This is my current situation. I have fat chest. I have small arms. Fat stomach. Belly fat in back. I am going to gym four days ...
2
votes
1answer
135 views

Exercises to correct bad shoulder posture

My shoulder posture is somehow incorrect. My shoulders and neck are leaned forward and scapulae are pointing out. I think that the shoulders are also a little rotated forward. I think some of my ...
2
votes
1answer
100 views

Workout to fix kyphosis/neck

This has been loosely answered before, but when I look this up online, I get a mix between exercises made for a 70 year old senior to improve shoulder mobility, and other articles that have a big ...
1
vote
1answer
1k views

Exercises for toned abs that aren't detrimental to back health? [closed]

According to this article, all forms of crunches are bad for your back, because they flex the spine. Regardless of whether or not this is 100% accurate, I would like to know if there are any ab ...
1
vote
2answers
120 views

Does pushups help in straightning back?

Straight back is very important thing and most of the people does not have a straight back. Normally people tend to sit with bending and hence faces problems in long run. Does pushups help in getting ...
1
vote
1answer
2k views

one arm dumbell bent over row - is it a complete exercise for the back?

there is an exercise called one arm dumbbell bent over row. sometimes I like doing 10 sets of 10 reps alternating arms of this exercise with 60 Kg. It makes me feel very good, and after 24 hours or ...
1
vote
2answers
119 views

Plateau Chest/Back - Need New Routine

I've been working out for a little over a year now. I'm not in great shape, but I do believe I have a better-than-average diet. My question is how I can get my bench press and pull ups to increase. ...