T Nation

Just Deadlifts and Chins for Back

Vaguely remember reading a while ago that you could hit all the back muscles with just deadlifts and chins. I like to keep my workouts fairly simple (eg not too many different exercises) but do you think I’m missing out by not having a rowing movement in there? What’s your opinion? Thanks

I keep reading in many places that rows are invaluable for building back strength particularly for bench. I do variations of BB rows and DB rows. I’ll also do ghetto t-bar rows. I like to keep things pretty simple too. I do a row variation once/week.

At the risk of sounding like a “me-too-er” I think you need rows to balance the particular movement pattern of benching. If you don’t bench seriously then pullups and deads are likely enough.

x3^^^ The heavier I row, the more stable my bench is getting. I’m even beginning to use my lats to lower the bar. Hard to learn lifing alone.

[quote]DaCharmingAlbino wrote:
At the risk of sounding like a “me-too-er” I think you need rows to balance the particular movement pattern of benching. If you don’t bench seriously then pullups and deads are likely enough.[/quote]

Haven’t benched for 10 years because of shoulder pain. So I mainly dip and overhead press (doesn’t bother my shoulders at all). I just didn’t want to get some muscle imbalance that might give me trouble down the line.

BB rows are such a great compound movement, I wouldn’t leave them out of my routine because I don’t bench.

[quote]FarmerBrett wrote:
Vaguely remember reading a while ago that you could hit all the back muscles with just deadlifts and chins. I like to keep my workouts fairly simple (eg not too many different exercises) but do you think I’m missing out by not having a rowing movement in there? What’s your opinion? Thanks[/quote]

session A =deadlift & chins

session B= weighted hyperextensions & pull-ups

session C= bent-over rows & dumbell shrugs

should make a more rounded & effective routine

Even more effective is supersetting push/pull movement

military press & chins

bench & bent-over row

dips & upright row

I love deads…chins & any kind of rows. For me, rows are the best to help with the back, though, I know the deads had tremendous thickness. Did this make any sense at all? it looks all mental to me.