7 Best Back Exercises You're NOT Doing!

Building a bigger back is a goal of almost every serious lifter. Additionally, programming a back workout usually consists of haphazardly throwing together some machine pull-downs and row movements.
But what if those staple exercises have become a little stale, causing a lack of excitement for stimulating new muscle growth? You need a few new ideas to add to your current back program to get you looking forward to training again.
Try these often-overlooked back exercises you might not be doing.
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References
1. Marchetti PH, Uchida MC. Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. J Appl Biomech. 2011 Nov;27(4):380-4. doi: 10.1123/jab.27.4.380. Epub 2011 Oct 4. PMID: 21975179.
2. www.acefitness...
3. Hewit, Jennifer. (2018). A Comparison of Muscle Activation during the Pull-up and Three Alternative Pulling Exercises. Journal of Physical Fitness, Medicine & Treatment in Sports. 5. 10.19080/JPFMTS.2018.05.555669.

[@corenko]

1. 00:28 Dumbbell Pullovers
2. 01:37 Meadow's Row
3. 02:28 Wide-Grip Rows
4. 03:25 Inverted Rows
5. 04:18 Chest-Supported DB Rows
6. 05:19 Sled Pull
7. 06:14 Pull Ups/Chin Ups

[@omarelsherif4125]

Thank you King

[@Lewdog38]

👍🏻

[@aramer25]

God bless u

[@SunilKumar-fc6yz]

0:27 Dumbbell Pullover
1:37 Meadows Rows
2:28 Wide Grip Pulley Row
3:25 Inverted Row
4:17 Chest Supported Dumbbell Row
5:18 Sled Pull
6:14 Pull Ups or Chin Ups

[@bigpicturegains]

Ensuring you are getting enough of a stretch at the beginning of the movement & squeeze at the end of the movement through a full a range of motion you are safely able to do is game changing.
This principle can apply to just about any movement. Use lower weight if necessary, don’t let ego lifting make you lose out on gains.

[@fridayemmanuel5116]

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[@karlhungus545]

Good video. I was getting bored of back a few months ago and added Meadows rows and inverted rows (with an ezcurl bar). It's rejuvenated my back workout, and are good ones for my home gym as I only have dumbells up to 50lbs. I will also add the wide-grip seated rows as I've always wondered if there was a use for them.

[@Shreadington]

Can't go wrong with Meadows rows! Did them Saturday.

[@karlhungus545]

@@Shreadington I actually first saw them on Ryan Humiston's video. 👍

[@Shreadington]

@@karlhungus545 Ryan's channel is great! I got it from one of John's old back videos when he was training with his long time partner over 5 years ago. I've rotated it in every other week since and really like it.

[@jefferyb51]

Your chart does not match your commentary....that chart says mid trap while you say it references lats

[@ant_on_orbit]

Extremely exhaustive and accurate explanations!! Found this hugely helpful 👍

[@fridayemmanuel5116]

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[@frankmgallo]

Great back exercises for back day

[@hathlete4ever916]

A lot of these are definitely either forgotten about or have become lost over the years and possibly decades, but always great to do. I've done most of these, but there have definitely been at least a couple I have yet to do and am gonna try them on my next back day. Thank you guys! ✋️👊🤝👍🦵💪

[@fridayemmanuel5116]

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[@shishinonaito]

I don't know. 5 out of these 7 are exercises I've been doing for years quite regularly. True that I don't see many people do them... But I do.

[@StoicBoyMario]

Thanks for keeping it short and on point!

[@fridayemmanuel5116]

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[@rounaksubramanian1686]

Very well said bro about this topic and about the 7exercises for back and rhe workout is very amazing and superb and keep it up and keep training hard and be strong always and stay safe and stay healthy and be positive and happy always but never give up on your dreams

[@dezcanso1540]

can you make a video with functional movements like you mentioned in this video sled pulls, maybe explain which ones transfer over into real life use like pull up, sled drags, sled push, farmer walks, heavy bag carries, and more of those types of movements! thanks and good video

[@fridayemmanuel5116]

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[@lilholy3279]

Everything is functional training if it increases your work capacity.

[@artwha0]

Another great video. Even after this channel was taken over, continues to be amazing!

[@fridayemmanuel5116]

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[@riveralvarez7517]

When I started working out, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from site Next Level Diet iirc). I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3200 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.

[@Ekamroop03]

Same

[@SuperBlizzard77]

Sleep is not talked about enough TBH...

[@Ekamroop03]

@@SuperBlizzard77 yes it is as important im not getting enough sleep these days cuz of workload!

[@SuperBlizzard77]

@@Ekamroop03 I get it man! I have struggled with sleep for years and still am struggling with sleep. If by end of this year it does not get sorted, I will seek medical help. I feel like half of the problems in my life will be sorted out if I just get sleep part on track.

[@thepuppetmaster2116]

A diet plan must be number one of your list. Don't buy them create it yourself with Excel. Number two you must NOT have a very physical job, because you don't get enough rest.
Number three: train according to the Mentzer principal. These are only the basic compound exercises. It just takes a half an hour a day and train no more than 4 days a week.
After each training you are totally wrecked.
There are just a view people who can take the pain, but I guarantee you will get huge results, without taking steroids

[@callumkurghan1913]

Really liked this video man. Good research, down to earth. Definitely guna try it out for a few months

[@Shreadington]

Another one I've been doing lately is seated deadlifts. Charles Glass put them on a short recently. Focuses all on the back without legs. They're intense.

[@fridayemmanuel5116]

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[@EL_XO]

What do you mean, like a seated good morning?

[@IntegraDIY]

I really want to get a pull up bar, but my place was built in 1927, and I know my door frame will fall to pieces. So I’m looking at a pull up station or a power tower station. Pull ups seems to be the best bang for buck since it targets so many muscles at once.. I really like the exercises you showed that use a bench. I have a lumbar spine injury so I do exercises that don’t put a lot of force on my back

[@tonyrogo227]

Another great video 👍🏼
I can attest to the dumbbell pullovers as a great back/chest exercise.

[@fridayemmanuel5116]

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[@Miller2h41]

Definitely will remember this when working out.

[@eldragon4076]

Good suggestions. In the end, It's not which exercise, but how Intense.

[@KrishnaNellutla]

So valuable info mate, Thank you!!

[@Alvelo14]

Wow, amazing video! I took notes for tomorrow workout. I'm doing the meadow row for the first time.

[@fridayemmanuel5116]

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[@NoLimitsNatty]

Thank you for the information. 👍🏽💪🏽

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[@swapnildhurve441]

Great ,very helpful

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[@clintonlemoine986]

Thanks for the pro tip.

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[@gazza854]

The "Chest-supported DB row" exercise is great, but not easy to breathe when we stick to the bench in this position.

[@Angad767]

Very Nice information 👌👌👌💪💪👏👏

[@ΝικΛεων]

Even few years ago...the pullover with dumbell...was a basic chest exercise...for many bodybuilders...even the most effect...or stretch...goes to the lats...!!!

[@ΒασιλικήΠαπαδοπούλου-θ8π]

Also the Pendlay Row is a dope ass excersise for back thickness!

[@MrPrateekdon]

I agree PULL UPS are the foundation for Back-building.Thanks a lot

[@andofb]

Not just back building! You can get some great arm gains from doing close Grip Chin Ups and Close Grip Pull Ups. I do as many sets of Pull Ups as I can till I get to under 5 reps then I swap to Close Grip Chin ups and do 4 sets of however many I can do per set with those. They grow your Biceps and are highly underrated.

[@trevorhowell6575]

The guy the yellow, thanks for taking one for the team and looking like you do... You are starting to look bigger though, so don't follow these programs to closely, because you make these videos... Once again thanks for all the great information in entraining format that I can learn from

[@joecowan3719]

A nice alternative to barbell rows are with rings.

[@streamer9812]

When doing the dumbbell pullover for your back, instead of putting you hands on the actual weight part, grab the bar grip with both hands. Way better activation and serious tension.

[@MIKEMARBLES]

Excellent Excellent Excellent!💪🏾🔥

[@fridayemmanuel5116]

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[@ritesh1758]

electromiography what? where do you find such things? kudos to your hard work 🙂

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[@aldelacruz5526]

You can't go wrong with #7. Should've been #1!

[@karlbodmer4368]

If you have troubles developing muscle, best advice I can give you is you need to do things right from the beginning. If you don't have experience get help. Find fitness coach and invest in a meal plan. Good thing for me I didn't need coach. I just got meal plan from Next Level Diet. My back got wider after one month.

[@fridayemmanuel5116]

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[@timonpumba6375]

Which excercise are you doing for back?

[@killer7495]

How much they cost for meal plan

[@DannyBoy426]

What happened to the two original guys who used to be on this channel?

[@greeneyedlunatic7473]

More exercises to my arsenal💪

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[@InitialDL84]

I feel like I have trouble getting my back the way I want it, as well as my chest. Gonna try some of these workouts to see if anything changes

[@IzunaDestruction]

For the sled exercise, either with that or with elastic bands (thus since the band has limited length you'll have to take a few steps back and a few forward resisting the band) try this way:
-arms in front of you, back nearly straight, legs in half squat
-now, get "in guard", meaning to leave one foot forward and the other pointing out diagonally, like a kickboxing guard but in half squat position
-then keep the "guard half squat" and start pushing yourself back with your legs while AT THE SAME TIME pulling with your arms and shoulders like a classic facepull: elbows back, open shoulders, hands at ears' height.
Don't lose the upright position with your back.
Now you're doing "uchi-komi" for "kuzushi", which means technical repetition for unbalancement, in a way that will make your quads burn while working greatly on your back and shoulders, plus doing a truly athletic movement with a real world application.
It's great for judo and fighting sports in general that involve throwing your opponent 👍

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[@DitalianCole]

Awesome!

[@tomekwenecki4826]

Goodone, THX!

[@fridayemmanuel5116]

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[@franklynmanuel]

Back muscle is highly important compared to other muscle groups because it's something hard to create that mind muscle connection since it's not visible directly to our high . For the same reason we don't get more chances to see just like how we see other muscles in a day. So people overlook on improving the back muscles. Only after I constantly start teain back muscles I got rid of all those back pains. If you want to get free from any muscles lain you just first strengthen it. Weak muscles causes injury too.

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[@anthonyluke8008]

I hardly see anyone at my gym doing pull ups. I've recently started using weighted pull ups. I'm gonna try that rep target technique with lots of sets as I can only get 5 or 6 reps out of a set atm

[@fridayemmanuel5116]

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[@mattkrieger3428]

Good video...but oh man....dont spot someone's feet during pull ups. What's going to happen if the grip fails? Spot from the waist on pullups.

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[@marto_sauce9564]

Bro 6:30 had me ceacking up🤣🤣 u fellas always make great content

[@imrankhsn679]

Wow Amazing

[@ujjwalyadav6189]

I follow your five day split(upper lower and PPL). So should I add these excercise in my workout days??

[@MrSham3less]

No, add them in your rest days.

[@horsiemetaldetecting5975]

Dumbbell pullovers are a trash lat exercise and more of a chest exercise. The lower pecs have a much better angle of pull on the humerus, especially at the start of the movement where resistance is highest. Besides, emg activity =/= significant tension in that muscle. Muscles can have very high emg readings when they are just stabilizing or at short muscle length.

[@edwardcm9175]

Right on time bros, I’m trying to blow up my back 💪🏼🥰

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[@thunkjunk]

My program has me do DB pullovers right after doing DB flyes as a superset. So, I do the DB pullovers while lying flat on the bench because I don't get up after the flyes. Is there any disadvantage to doing DB pullovers while lying on the bench?

[@ONE-EAST]

Better than all science project guys

[@truthbetold6496]

Guys if you ever suffered from back or neck pain Chest-Supported DB Rows is the best exercise to do.

[@fridayemmanuel5116]

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[@MikeRuh01]

I find you have to hit the back at all angles to get a good effective back workout

[@beardedsoul7845]

Quick question how often do ppl do push/push in the same session vs different days?

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[@charan8738]

My gym trainer make do dumbbell pullover for chest

[@vikisingha2856]

According to me chest supported hammer strength row and chest supported T bar row hits the back well

[@fridayemmanuel5116]

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[@analogworms]

Bridging is the best back/spine exercise ever.

[@tonymanning1381]

Go heavy on bent over rows have me a huge back can’t beat the basics

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[@kaga1310]

Enjoy doing DB pullovers for years.

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[@Magonalgon999]

I strugle a lot with back workout , i tried many movements in various paces and i dont feel my back working

[@mattkrieger3428]

Are you using straps?

[@FitGBRU]

👍 GREAT

[@porterwake3898]

Pull ups, all you ever need!!!

[@jacobblack666]

Wow I do everything

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[@demonicon1]

How do you know I'm not doing them?

[@enigmanameless6979]

Idk how legit this is but it seems good

[@yasharshachaawar5530]

Goodone

[@fridayemmanuel5116]

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[@SpecialDetermence]

DO NOT DO THE DUMBBELL PULLOVER.
I tore my shoulder out of socket doing it. And my doctor said its the most common way people pull their shoulders

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[@ervinay3545]

plz add subtitle

[@jf2849]

I like when the guy told him to do pull ups and dude took off running in terror.

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[@MassGainingGuy]

Back attack!

[@What-he5pr]

This is not the best way to do these. A common way yes.

[@thedeans9506]

Yellow headband dude is fkn hilarious

[@fridayemmanuel5116]

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[@AlexxOnTheRocks]

Whenever I do pullover, I feel the work only in my triceps and chest...

[@jozefrevay4710]

You prbl doing it with wrong form... elbows go wider and bend arms in elbows maybe in 120 degree ,

[@flippingmaster1878]

isn't the dumbell pullover a chest exercise

[@mattkrieger3428]

If you keep your arms straight it becomes one. John Meadows did a good back routine video and shows you how it's done right

[@fridayemmanuel5116]

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[@bilal_waheed]

So you also train at corrupted strength

[@dannymarsha11]

6:32 me when a female makes eye contact

[@fridayemmanuel5116]

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[@shishinonaito]

Words can't describe how much I hate pull-ups

[@anttony80]

U get big after 10 plus years of everydays

[@harisssnipps]

👍

[@hirepgym6913]

Unless you got an original Arthur Jones Nautilus Super Pullover like i got

[@nicholaswoods4055]

Thumbnail showing the worst back exercise there is nice. Good start

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[@drakebrowsing1530]

T-bar row???

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[@nitishchauhan4256]

Actually.. am disheartened kindof.. as i hav done so much workout , all excercise which are focused on middle back , but not getting the apt results rather my shoulders pain now .

[@pendebatunggul1234]

I thought number 1 is for chest.

[@alfoonmartiin]

Pullovers with DB is useless

[@fridayemmanuel5116]

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[@BigSteelThrill]

Whoever named the gym Alphalete should be fired. 😂

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[@aidenjosiah9398]

I hate it when people say your not doing it bc u might be doing it🙄😡!?

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[@bryanlorang417]

😉

[@christopherellis2663]

Dorsí, not " dorsæ "

[@lexfauser3009]

😀😁🤩🥰😍❤👍👏💪🏋‍♂️

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[@willdave6864]

Im doing most of these.. misleading title

[@canaldojoe4214]

This clow is ridiculous.

[@fridayemmanuel5116]

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[@neshifuturo]

yes nobody is doing pull ups :D wtf

[@coachnobody3232]

DB pullovers are not a back exercise. They are a chest exercise. The lats have no line of pull against resistance at that angle. One of the dumbest fitness myths out there

[@SamStanley-581]

Wrong, you initiate the contraction with your and they remain highly engaged until the weight is above your chest. The chest has more of an isometric contraction from forehead to chest which is why you can feel it working. But a dumbell pullover is definitely a back exercise

[@coachnobody3232]

@@SamStanley-581 this is completely biomechanically incorrect. The lats lose almost all of their leverage past 120 degrees of shoulder flexion. This has been proven in multiple studies. Once you get past 160 degrees of shoulder flexion the lat wraps around the gh joint and even the iliac lat loses its leverage completely. The pec minor stabilizes the scapula when the barbell is behind your head like this and the costal chest has the majority of the leverage.

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[@catalindomnariu1514]

you definitely have no idea what you re talking about :))))