7 Back Exercises You're NOT Doing (GROW YOUR BACK!)

🔴7 Forgotten Back Exercises For A Bigger Back | Full Workout Below | Sets + Reps and Additional form tips on every exercise mentioned in the video

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Exercise 1/7 - Single Arm Barbell Row

Targets: Lats, Rhomboids

Form Tips: Pull with your elbows
Explosive concentric and slow eccentric
Weight back on your heels for stability
Try to keep your chest up and don’t let it dip

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Exercise 1/7: single arm barbell row
Sets: 2
Reps: 8-10 each side
Rest time: 90 Seconds

Exercise 2/7 - Bent over underhand row

Targets: Lats, Rhomboids

Form Tips: Pull with your elbows
Explosive concentric and slow eccentric
Weight back on your heels for stability
Pull into your belly button
Grip is about shoulder width apart

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Exercise 2/7: bent over underhand row
Sets: 2
Reps: 8-10
Rest time: 90 Seconds

Exercise 3/7 - Static Hold Pullups

Targets: Lats, Rhomboids

Form Tips: Wide grip position
Hold the pull-up at peak contracted state
Go down as slow as possible when you hit failure
Focus on your mind-muscle connection as you hold

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Exercise 3/7: Static Hold Pull-ups
Sets: 2
Reps: 30 seconds time under tension + slow eccentric
Rest time: 45 Seconds

Exercise 4/7 - Pendlay Row

Targets: Lower back, Lats, Rhomboids, Traps

Form Tips: Start from the ground like a deadlift
Pull with your elbows
Explosive concentric and slow eccentric
Weight back on your heels for stability
Pull into your belly button
Grip is overhand on this movement


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Exercise 4/7: Pendlay row
Sets: 2
Reps: 8-10
Rest time: 90 Seconds

Exercise 5/7 - iso lat pullins

Targets: Teres Major, Lats

Form Tips: Pull with your elbows
Get a full stretch on the eccentric portion
Focus on squeezing the lats at the top


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Exercise 5/7: iso lat pullins
Sets: 2
Reps: 45 seconds time under tension
Rest time: 60 Seconds

Exercise: 6/7 -Cable Shrugs

Targets: Traps

Form Tips: Grip is outside shoulder width
Start off leaning away from the cable machine
Focus on squeezing traps at the top of each rep
Don’t ego lift on this, squeeze and activate

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Exercise 6/7: bent over underhand row
Sets: 2
Reps: 8-10 until failure, drop weight 30% and do another 8-10 reps
Rest time: 75 Seconds

Exercise 7/7 - Dead hang hyperextension

Targets: Lower Back

Form Tips: Initiate movement with your lower back
Let arms hang freely as you hold the weight
Squeeze at the top and feel the activation
Do this exercise 2-3 times per week
Don’t neglect your lower back!

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Exercise 7/7: dead hang hyperextension
Sets: 2
Reps: 12-15
Rest time: 90 Seconds

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🔴Today's video features 7 forgotten back exercises for a bigger back. I know you probably have your set routine for back day, but it's a great idea to change up your workout to keep things fun and keep you motivated. Adding new back exercises to your pull workout will help you hit new muscle fibers and make your workout a lot more intense by adding a few strategic intensity factors. Make sure to take some notes and write down the exact sets and reps if you want to take these 7 back exercises and turn them into a complete back workout for mass!

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🔴LINKS TO RESEARCH STUDY'S/SCIENCE/Other good back exercise videos used to make this video:

Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction.


Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study.


Effects of grip width on muscle strength and activation in the lat pull-down.


Grip width and forearm orientation effects on muscle activity during the lat pull-down.


Electromyographic analysis of three different types of lat pull-down.


The Most Scientific Way to Train Your BACK | Training Science Explained


Exercise Anatomy: Back Workout | Pietro Boselli


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What I Do? I'm the co-founder of www.AlphaLion.com !

I'm currently taking Superhuman Pre Workout, Cyborg, Cheetah, Jet Gains, SuperHuman Greens and G.O.A.T.EIN.

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