[xolix]

which exercise is the best for it , when i could do only one exercise ...?
i mean the best massexercise for legs is barbell squad , for chest benchpress , for biceps barbellcurls , for shoulders military/barbell or dumbbell press, for triceps french press or close grip bench ...

and for the back , in my opinion , the bent over barbell row .

MASS means size , and size means widness AND thickness , or not ?

or which form of bent rows is for both ( thick and wide back )?

thanx oli

[vdawg]

you can do pull ups, dumbbell rows, close grip pull ups and if you got enough weight, definetly do deadlifts

[Rocky]

If you were only gonna do one, then I'd say chins. With BB rows and deadlifts coming a close joint second.

[fahad]

BACK
Latissimus Dorsi % iEMG MAX
Bent over barbell rows 93
One arm dumbell rows 91
chin ups 91
T-bar rows 89
Lat pulldowns (front) 86
Seated pulley rows 83

[Diesel]

deadlifts

[CALIBBER]

i would say deadlifts. with no doubt. if you look at everyone that have a backs is deadlfts

[MaKaVeLi]

there seems to be differing opinion on this... personally I feel Bent BB Rows are King and then Deadlifts n Chin-Ups

[Q80_MuscleHed]

DEADZ are the Best .. then Bent Over Rows .. not to forget Chins

[Kid Ego]

I'd go with bent rows.

Deadlifts use more of the lower back than the upper back. Some people use stiff legged deadlifts for hamstrings so if you're not bending enough you could be neglecting the lower back completely. I gave up with deadlifts after i pulled the sciatic nerve in my lower back, not fun at all. Couldn't walk for days. And yes, I was trying to lift as much as possible and did the damage on the last rep of the last set. Haven't done them since.

[maxmonzter]

i would say chins without a doubt

[Nothin' but a peanut!!]

bring your mass alive with deadz!

[Q80_MuscleHed]

Originally Posted by Nothin' but a peanut!!

bring your mass alive with deadz!

that's completly what i want to see

[Lineski]

BB rows...my back has changed dramatically since I started doing them regularly about a year and a half ago.

[Q80_MuscleHed]

this is my Back Thickness Routine .. i normally switched between exercises but IMO the is the ultimate Back thickness routine .. got it from Big Ron :

Deadz

Bent Over Rows

T-bar Rows in the Corner

if ur not doing deadz u can do DB rows instead for complete thickness workout