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  1. #1
    Registered User VerdenMacht's Avatar
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    Question What warm-up before back exercise?

    How do I warm-up before exercising all of the back muscles?
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    Registered User jaxqen's Avatar
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    Mobility exercises + warm-up set with 30% of the weight you use for the hard sets + warm-up set with 50% of the weight you use for the hard sets
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    Registered User WolfRose7's Avatar
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    lol

    the bar or a light dumbell or a maybe half the cable weight of your work set for a set.

    Then work sets.
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    Registered User safcpaul's Avatar
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    Originally Posted by WolfRose7 View Post
    lol

    the bar or a light dumbell or a maybe half the cable weight of your work set for a set.

    Then work sets.
    This right here or you could throw yourself backwards onto the floor and feel the burn
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  5. #5
    Registered User jaxqen's Avatar
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    Originally Posted by WolfRose7 View Post
    lol

    the bar or a light dumbell or a maybe half the cable weight of your work set for a set.

    Then work sets.
    I have never seen an expert in the field or a pro recommending only using the bar and then straight to working sets

    1
    https://www.youtube.com/watch?v=HDq-68SlPgQ

    2
    https://www.youtube.com/watch?v=6qUVPbGznL4

    3
    https://www.youtube.com/watch?v=_73Sg6Xu8Tk

    4
    https://www.youtube.com/watch?v=ye11IGhcS5A

    5
    All Pro
    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
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  6. #6
    Registered User WolfRose7's Avatar
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    Originally Posted by jaxqen View Post
    I have never seen an expert in the field or a pro recommending only using the bar and then straight to working sets

    1
    https://www.youtube.com/watch?v=HDq-68SlPgQ

    2
    https://www.youtube.com/watch?v=6qUVPbGznL4

    3
    https://www.youtube.com/watch?v=_73Sg6Xu8Tk

    4
    https://www.youtube.com/watch?v=ye11IGhcS5A

    5
    All Pro
    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
    Bryce is talking about main lifts, not accessory work.
    Didn't watch the others.

    I'll give a thought experiment, I go to do a some sets of 8 chin ups. You think I should do some reverse band shenanigans to warm up first?

    Calling Allpro an expert is... Something..
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  7. #7
    Registered User jaxqen's Avatar
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    Originally Posted by WolfRose7 View Post
    1 Bryce is talking about main lifts, not accessory work.

    2 Didn't watch the others.

    3 I'll give a thought experiment, I go to do a some sets of 8 chin ups. You think I should do some reverse band shenanigans to warm up first?

    4 Calling Allpro an expert is... Something..
    1. Since OP said "back muscles" I assumed he means deadlifts and rows too.

    2. OK! Can you recommend me some experts or pros whos advice is to do warmups only with barbell?

    3. Another thought. If one is doing deadlifts with 120-140 kg, should he warm up with the barbell only?

    4. You are right. Just someone who is very high regarded on this forum.
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  8. #8
    Registered User WolfRose7's Avatar
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    Originally Posted by jaxqen View Post
    1. Since OP said "back muscles" I assumed he means deadlifts and rows too.

    2. OK! Can you recommend me some experts or pros whos advice is to do warmups only with barbell?

    3. Another thought. If one is doing deadlifts with 120-140 kg, should he warm up with the barbell only?

    4. You are right. Just someone who is very high regarded on this forum.
    deadlifts are a major lift and a compound, not just a "back exercise".
    If I was taking 140 on deads I'd prrobably hit 70, 120, 140 (if 140 is work weight). or 70 120 130 If 140 was a heavy single

    2. experts in what? pro's in what? bodybuilding? I wouldn't take most pro bodybuilders advice...
    Weightlifters I would likely take advice on the weightlifting movements, I don't think OP was talking about those
    likewise the powerlifts

    4. Unfortunately
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  9. #9
    proton shakez spicewood1990's Avatar
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    The logical way would be doing the exercise you plan to do only using lighter weights and slowly building up to your working weight.

    The daft way would be doing anything else.

    Unless you are talking about isolated pre fatigue or activation which is something totally different and should be done separate to your warm up for x exercise.
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  10. #10
    Registered User VerdenMacht's Avatar
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    I didn't add one more thing, I train without weights or any additional equipment(except household objects). Also, I never seriously trained back, one of the exercises that I know I will be doing is Superman position (starting from 8 reps (every rep 4 seconds)), all exercises that I do are bodyweight.
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  11. #11
    Registered User air2fakie's Avatar
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    Originally Posted by VerdenMacht View Post
    I didn't add one more thing, I train without weights or any additional equipment(except household objects). Also, I never seriously trained back, one of the exercises that I know I will be doing is Superman position (starting from 8 reps (every rep 4 seconds)), all exercises that I do are bodyweight.
    If you're doing bodyweight exercises you may not need any "warmup". I suggest either starting off with one of the easier back exercises in your routine, or an easier version of your first exercise. Your first back exercise should warm up your back for the rest.

    For example, if you do Superman first, you can do a set or two with opposite arm-leg only. You can add some dynamic stretching beforehand if you want, but many people don't find it necessary.
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  12. #12
    Registered User BeginnerGainz's Avatar
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    Originally Posted by WolfRose7 View Post
    deadlifts are a major lift and a compound, not just a "back exercise".
    If I was taking 140 on deads I'd prrobably hit 70, 120, 140 (if 140 is work weight). or 70 120 130 If 140 was a heavy single

    2. experts in what? pro's in what? bodybuilding? I wouldn't take most pro bodybuilders advice...
    Weightlifters I would likely take advice on the weightlifting movements, I don't think OP was talking about those
    likewise the powerlifts

    4. Unfortunately
    Ok. I’m curious. Why the disdain for Allpros?
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  13. #13
    Registered User WolfRose7's Avatar
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    Originally Posted by BeginnerGainz View Post
    Ok. I’m curious. Why the disdain for Allpros?
    No disdain at all.

    I just don't think slightly changing a vanilla basic full body template makes someone an expert in lifting or programming.

    If it did most of us would count.. Hell even ****ty PTs would count.
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  14. #14
    Registered User jaxqen's Avatar
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    1. Most important back exercises are compounds: deadlifts, rows, pullups. When he said back exercises, I didn't think 'one arm cable pulldown'. If we are talking about 'one arm cable row', I agree... ""half the cable weight of your work set for a set."" is more than enough.

    2. Well, the forum is called bodybuilding so of course I am talking bodybuilding. If you don't like the pros, maybe you can recommend some experts in the field (I assume guys like Brad Schoenfeld, Mike Israetel... I don't know, someone) that consider a warmup with a barbell enough. Sure, it is enough if you are doing BP with 30 kg and the bar is 10 kg (30%, like I said).

    4. Unfortunately that he is high regarded?
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    Registered User WolfRose7's Avatar
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    Originally Posted by jaxqen View Post
    1. Most important back exercises are compounds: deadlifts, rows, pullups. When he said back exercises, I didn't think 'one arm cable pulldown'. If we are talking about 'one arm cable row', I agree... ""half the cable weight of your work set for a set."" is more than enough.

    2. Well, the forum is called bodybuilding so of course I am talking bodybuilding. If you don't like the pros, maybe you can recommend some experts in the field (I assume guys like Brad Schoenfeld, Mike Israetel... I don't know, someone) that consider a warmup with a barbell enough. Sure, it is enough if you are doing BP with 30 kg and the bar is 10 kg (30%, like I said).

    4. Unfortunately that he is high regarded?
    I generally presume accessories when we talk about muscle specific exercises.

    I really don't watch people to learn how to warm up, however some decent people in the field,
    Eric Helms, Mike Israetel too an extent, though I disagree with the way he puts across his theories, Dr Mike Zourdos for sure is at the top of the game.
    John Kiely is a good source for lot's of people, Erik Trexler seems pretty on it with supplements though again not that fussed there
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    Registered User Garage Rat's Avatar
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    I like stiff arm cable pull ins.
    They hit most of the back except maybe lumbars.
    With those i either do back raises or DL's bar only.
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    Registered User jaxqen's Avatar
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    Originally Posted by WolfRose7 View Post
    I generally presume accessories when we talk about muscle specific exercises.
    I presume both.
    BP for chest, OHP for delts, pullups for back, squats for legs, rows for back, DL for back and/or legs.
    Sure, they work other muscles do, but they have a muscle as a main target.
    Maybe because of the influence here (compounds vs iso)

    Thanks for the answer

    Originally Posted by Garage Rat View Post
    I like stiff arm cable pull ins.
    They hit most of the back except maybe lumbars.
    With those i either do back raises or DL's bar only.
    Interesting!
    Is this some kind of cable pullover?
    Bar or rope?
    Upper cable?
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