Good lower to mid back work out?

[Goldfeet]

I like my upper back A LOT, but then I look down and it's nothing.
Any tips? The upper mid isn't that bad, but yea....

[CubanChick]

Originally Posted by NYC BIG MIKE

Deadlift.

NYC BIG MIKE

HOLLAR

[cpt316]

Hyperextensions. Ask Charles Dixon and he will tell you the same thing

[juicd]

Originally Posted by cpt316

Hyperextensions. Ask Charles Dixon and he will tell you the same thing

Those are fucking killer!!!

[cpt316]

Big Mike, you are insane lol.

I get crazy pumps from hypers with no weight, just as it is. My lower back gets pumped easily.

[GBAGH]

If you work back on a day by itself I would try this workout.

Seated Pulley Rows (very light weight, warm up exercise)

Deadlifts 4 sets x 10,8,6,4 reps

Pick one of the following...

T-Bar Rows
Hammer Strength Rows
One Arm Dumbbell Rows
Barbell Bent Rows

Whatever exercise you choose 4 sets x 10-12 reps

Front Lat Pulldowns 4 sets x 10-12 reps

Back is something that is built on proper form and a full range of motion more so than any other body part. I always tell guys with poor back development to cut the weight that they are using, work on squeezing the shit out of each rep, and ALWAYS use straps on rowing exercises if you are having trouble getting your mind on the muscle being worked.

[Goldfeet]

good stuff thanks for the help