[jmon307]

i hurt my ankle a while back and it still isn't fully recovered. it's taking a toll on my leg and back workouts because i don't wanna do any movements that'll put weight on my ankle. so right now my back workouts are pretty limited. i haven't been doing bb rows or deads at all. ive been sticking to pullups lat pull down and seated row and ive been getting a good pump but lately its been getting a little routine and i need more volume to my back workouts. any suggestions?

[justlift32]

try using different angles on ever exercise. for lat pulldowns, go underhand grip, wide grip, close grip, even change the bar to a bar that is different. seated rows...use a wider grip...over hand and underhand. pullups...try using some weight attached to your wasit, and do them wide, close, and underhand as well.

[Teamorbit]

Hammer stregnth pull down and row, Seated row close grip but you can also go wide by using the pull down bar. These helped me when I hurt my lower back

[TheWall]

COSIGN JustLift

You would be amazed how the different angles (under, over, and wide grips) hit your entire back.

Also, have you tried bringing your feet closer together or further apart when you dead or do any type of standing back exercise. The angle of the leg to your foot may put a different pressure on your ankle, this may decrese the amount of strain and you may be able to lift easier this way.

[aznsyndicate609]

Try one arm dumbbell rows.
I injured my ankle a few weeks ago, too. But it's feeling better now so I can go hard again.

[KM]

Cosign with Justlift. In addition you can add some seated rows along with one arm dumbbell rows and the varied angle pulldowns. Hope the ankle gets better.

[justlift32]

Originally Posted by aznsyndicate609

Try one arm dumbbell rows.
I injured my ankle a few weeks ago, too. But it's feeling better now so I can go hard again.

these are great exercise. except you need one ankle for support. so great, he can do one side, but his other ankle? haha

[42gunz]

you can still do DB rows...if you lay face down on an incline bench and do them at the same time. i like doing them better this way anyway. saves time and I feel a better pump- 42GUNZ

[TheWall]

Try racked chins, you can do these weighted and they are GREAT for width of your back.

[jmon307]

what are those

[ll AKiLLeZ ll]

yeah what are racked chins anything that involves nice back width i want to know

[42gunz]

put the bar shoulder hieght on the squat rack...place your feet on something out in front of you, and pull yourself towards the bar....very similar to a pull up

[42gunz]

you can also type it in on youtube...if you cant get a mental picture of it