6 Rarely Used Back Workouts for Men You Should Add For Serious Gains
Want a massive back that looks great from every angle? Tired of your old training routine? Then it’s time to rev up your workout and try new exercises. This way, you’ll keep your muscles guessing and break through plateaus. There are plenty of exercises that build size and strength in the upper, middle, and lower back, boost athletic performance, and improve functional fitness. Some may not be as popular as the traditional pull-up or the T-bar row, but this doesn’t mean they are less effective.
So, here are six best back workouts you’re not doing:
Incline Bench Pull
This exercise hits the middle back and lats. Also known as the chest supported row, it can be done with a barbell or dumbbells. It’s perfect for beginners as well as for pro lifters. To get started, lie face down on an incline bench. Grab a bar with both hands using a shoulder-width grip. Let your arms hang in front of you. Look up, flex your elbows, squeeze your back muscles, and lift the bar to your chest. Your elbows should come out to the side. Maintain the contraction for one or two seconds, return to the initial position, and repeat.
One Arm Cable Rows
The one arm cable row works your middle back, lats, traps, and biceps. This compound exercise helps build symmetry and fix muscular imbalances. It also makes you stronger overall. All you need is a cable machine with a D-handle attached to the low pulley. As you progress, try advanced variations, such as the seated dumbbell row, the V-grip cable row, and single arm inverted rows.
This move appeals to advanced lifters who already have a strong foundation. It engages the lats as well as the abs, back, and biceps, offering a full body workout. Gorilla chin-ups will shape your back and give your muscles definition, increase your strength, and boost functional fitness. If you’re new to this exercise, ask someone to assist you and watch your form.
Wide-Grip Seated Cable Row
Most gym goers use a close grip when doing seated cable rows. However, using a wide grip will hit your muscles from a different angle. This move puts emphasis on the upper lats, which helps build that nice V-taper. The key is to keep your elbows high and touch the barbell to your torso as you perform the movement.
Side to Side Pull-Ups
This multi-compound exercise builds upper body strength, hitting your lats, middle back, shoulders, biceps, and forearms. Compared to regular pull-ups, it requires you to lean to one side every rep. This puts stress on your muscles, leading to massive gains in strength and size.
Good mornings may seem simple, but they require a lot of skill and balance. This compound exercise works your lower back muscles along with your abs, glutes, and hamstrings. Basically, it engages the entire length of the posterior chain, strengthens the lumbar region, and improves your range of motion. Once you master this move, try more advanced variations, such as banded good mornings, Zercher good mornings, and suspended good mornings.