exerciseHow would you best superset your back?
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I'm trying to mix up my workouts at the moment and want to start with a superset back workout. What would be the best combo, I'm looking for growth.
By Seb Taylor – almost 2 years ago
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My favourite is pull ups, followed by bent over rows and finally reverse dumbbell flys. (I actually like dumbbell rows better than using a barbell - better range of motion).
Do the pull ups to failure, then use a weight that you can get about 8 reps with for rows followed by 12 reps of revers flys....talk about a great pump and you've worked every muscle in your back.
Another one is deadlifts, machine rows and pull downs - ten reps of each again with no rest between sets.
Nutritionist and Supplement Specialist
I have been using a routine I found in a magazine recently and this is all one workout:
Superset 1
Bent over smith machine row 4 sets
Wide grip pull up 4 sets to failure
Superset 2
Seated close grip cable row 4 sets
One arm dumbell row 4 sets
Superset 3
Wide grip pull down 3 sets
Neutral grip pull down 3 sets
Superset 4
Standing one arm cable row 3 sets
Straight arm pull down 3 sets
Are you familiar with these exercises, if not please ask a new question specifically asking for details of a particular exercise.
Health and Fitness Doctor
You may find, like many trainees, that pulldowns/pullups only recruit latisimus dorsi during the scapula depression portion of the ROM, and that teres major take over at the bottom portion of ROM. Since teres major are much smaller than lat. dorsi, they will be the limiting factor in how heavy/how many reps you can achieve.
So it may be beneficial to you (like it has been for me) to do partial ROM pulldows, supersetted with another lat exercise, like straight-arm pulldowns.
However, if you're lat recruitment is OK, and you have no specific lagging muscles in the back, then you can superset whatever you like really - the same muscle/action or different muscles/actions.
Variety is key though, so play around with it, but do it safely and with good technique.
Human Performance Consultant
Health and Fitness Doctor