Building a strong, muscular back requires more than just deadlifts and pull-ups. While these exercises are fundamental, the back consists of multiple muscles, including the latissimus dorsi, trapezius, rhomboids, and erector spinae, which respond best to a variety of movement patterns.
Research suggests that exercise variation is critical for maximising muscle hypertrophy by ensuring all muscle fibres are activated through different angles and resistances (Schoenfeld, 2010). Below are seven forgotten back exercises that can help unlock new muscle growth.
1. Seal Rows
Seal rows eliminate momentum by removing lower body involvement, forcing the back muscles to do all the work. This exercise maximises scapular retraction, which is key for building thickness in the mid-back. Studies highlight that exercises focusing on scapular retraction enhance back development and improve posture (Lehman, 2004).
How to Perform
- Lie face down on a flat bench elevated on boxes or platforms.
- Hold a barbell or dumbbells with a pronated or supinated grip.
- Pull the weight towards your torso, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top and lower under control.
2. Meadows Rows
Named after bodybuilding coach John Meadows, this unilateral exercise targets the lats, traps, and rhomboids. A study in the Journal of Strength and Conditioning Research (2015) found that unilateral exercises correct muscular imbalances and improve stability.
How to Perform
- Stand perpendicular to a landmine attachment or barbell secured in a corner.
- Grab the end of the bar with one hand and assume a staggered stance.
- Row the weight towards your torso while keeping your elbow close to your body.
- Lower it slowly to maintain tension.
3. Snatch-Grip Deadlifts
Snatch-grip deadlifts increase lat activation and build upper back thickness. Research indicates that grip width alters muscle activation, with a wider grip placing more emphasis on the upper traps and rear delts (Escamilla et al., 2000).
How to Perform
- Stand with feet hip-width apart and grip the bar with a wide, overhand grip.
- Maintain a neutral spine and engage your core.
- Pull the bar from the floor while keeping your back straight.
- Lock out at the top and lower under control.
4. Kelso Shrugs
Traditional shrugs target the upper traps, but Kelso shrugs focus on scapular retraction, improving mid-back development. Studies suggest that scapular retraction exercises are crucial for injury prevention and muscular balance (McGill, 2002).
How to Perform
- Lie face down on an incline bench, holding dumbbells or a barbell.
- Retract your shoulder blades without bending your arms.
- Hold the contraction before slowly releasing.
5. Reverse Grip Bent-Over Rows
Using a supinated grip shifts emphasis to the lower lats and biceps, allowing for a stronger contraction. A study in Sports Biomechanics (2002) showed that grip orientation significantly alters muscle recruitment patterns in pulling movements.
How to Perform
- Hold a barbell with an underhand grip, hands shoulder-width apart.
- Hinge at the hips and keep your torso at a 45-degree angle.
- Pull the bar to your lower ribcage while keeping your elbows close.
- Lower under control.
6. Face Pulls with a Rope Attachment
Face pulls target the rear delts and traps, which are often neglected in traditional back training. A Journal of Electromyography and Kinesiology (2018) study found that face pulls activate the posterior deltoids and external rotators more effectively than lat pulldowns.
How to Perform
- Attach a rope to a cable machine at face level.
- Grip the rope with both hands and pull it towards your face.
- Keep your elbows high and squeeze your shoulder blades together.
- Return to the starting position with control.
7. Sternum Pull-Ups
Unlike standard pull-ups, this variation increases scapular retraction and engages the entire upper back. Research in the Journal of Human Kinetics (2013) suggests that modifying pull-up mechanics alters muscle recruitment, leading to better back development.
How to Perform
- Grab a pull-up bar with an overhand grip slightly wider than shoulder-width.
- Lean back and pull your chest towards the bar, keeping your body in a slight arch.
- Lower slowly while maintaining tension.
Conclusion
Incorporating these forgotten back exercises into your training can break plateaus and stimulate new muscle growth. By targeting different muscle groups and movement patterns, you can optimise hypertrophy and reduce the risk of imbalances.
Key Takeaways Table
| Exercise | Main Targeted Muscles | Key Benefit |
|---|---|---|
| Seal Rows | Mid-back, rhomboids, traps | Enhances scapular retraction and thickness |
| Meadows Rows | Lats, traps, rhomboids | Corrects imbalances and increases unilateral strength |
| Snatch-Grip Deadlifts | Upper back, traps, lats | Improves grip strength and back thickness |
| Kelso Shrugs | Mid-back, traps | Strengthens scapular retraction for better posture |
| Reverse Grip Bent-Over Rows | Lats, biceps | Enhances lower lat activation |
| Face Pulls | Rear delts, traps | Improves shoulder health and stability |
| Sternum Pull-Ups | Upper back, lats | Maximises back contraction and scapular engagement |
Bibliography
- Escamilla, R. et al. (2000) ‘Effects of grip width on muscle activation in the deadlift’, Journal of Strength and Conditioning Research, 14(2), pp. 125-134.
- Lehman, G. (2004) ‘Resistance training and posture: Scapular position and muscle activation’, Journal of Strength and Conditioning Research, 18(2), pp. 343-348.
- McGill, S. (2002) Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Champaign: Human Kinetics.
- Schoenfeld, B. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
