i need a new back routine

[houston911]

I've been gaining weight I'm at 209 12 percent bf. I need to lower that but ill handle that later. I was looking at my back and my lower back and lower lats aren't nearly as defined as my upper back and middle back. here's my reg routine

4 sets of barbell or t bar rows
4 sets of front lat pulldowns

3 sets of reverse grip lat pulldowns
3 sets of seated rows. I used to do 1 arm dumbell rows instead

what should I add to develop my whole back? should I be doing a lot of reps for my lower lats and lower back to show more?

suggestions appreciated

[houston911]

somebody throw me something...tomorrows back day

[khalid a.k.a Genocide]

The king of lower back exercises is the Deadlift. Can't really go wrong with that. It will give you much needed muscle thickness in your lombar region/erectus section of your back, i.e. lower back. Deadlift is also a compound lift hence other muscles in your body will benefit from it strength wise. And also to complement deadlift, add BB bent over rows, iso DB bent over rows. of course don't forget pullups(wide grip, narrow grip, and whatever else type of grip).

In insight, I would recommend:

Deadlift, do more that 4 sets...and only go heavy after you've improved your technique. You can easily injure your backif not done right.

BB bent over rows, also a very important exercise for back development. variation: Iso DB bent over row.

pullups or latpull downs.

[houston911]

thanks khalid

what about my lower back though. are my lower lats not looking well defined because my body fat is too high, or am i not hitting them enough?

[Shaolin Temple]

I'm with Khalid, deadlifts workout both hammy's and lower back, and using BBs for your rows will have your back much stronger and developed within a few short months. Keep your back straight and stick your chest out alittle to avoid cheating. For grip, use the supinated grip on one hand and pronated grip on the other. Place your thumb on the same side as your fingers to minimize your biceps contraction, and that places more load on your back.

You also have to realize that lower back and lats are different. I think lats are one of the hardest muscles to develop. The best for latimus dorsi development imo is pullups (start with the assisted pullup machine and lower the weight until you can support your weight for 3 reps of 8. Keep at it and you'll be able to add weight.