Top 5 back Exercises 85% of Lifters Don’t do

Having a strong and developed back is essential for overall fitness and health.

However, many lifters neglect their back training or stick to the same few exercises, missing out on the benefits of a varied and comprehensive back workout.

In this article, we’ll explore the top 5 back exercises that 85% of lifters don’t do, and why you should add them to your routine.

T-Bar Rows

T-bar rows are a fantastic exercise for building upper back strength and thickness.

They target the lats, rhomboids, and rear delts, while also engaging the biceps and forearms.

To perform T-bar rows, place a barbell in a landmine attachment or corner, load it with weight, and grip it with both hands.

Hinge at the hips until your torso is at a 45-degree angle, then row the weight towards your chest, squeezing your shoulder blades together at the top of the movement.

Lower the weight under control and repeat for reps.

Deadlift

The deadlift is a classic exercise that targets multiple muscle groups, including the entire back, hamstrings, glutes, and core. It’s a compound movement that requires a lot of strength and technique, but it’s incredibly effective for building overall back size and strength.

To perform the deadlift, stand with your feet shoulder-width apart, grip the bar with both hands, hinge at the hips, and lift the weight up while keeping your back straight and your chest up.

Lower the weight under control and repeat for reps.

Behind the Neck Pull-Up

The behind-the-neck pull-up is a variation of the traditional pull-up that targets the upper back, traps, and rear delts.

It’s a challenging exercise that requires a lot of shoulder mobility and strength, but it’s worth it for the benefits it provides.

To perform the behind-the-neck pull-up, grip the bar with a wide overhand grip, then pull yourself up until your chin clears the bar, making sure to keep your shoulders down and back. Lower yourself under control and repeat for reps.

Back Extensions

Back extensions are a great exercise for strengthening the lower back and glutes, which are often neglected in back workouts.

They also help improve posture and reduce the risk of lower back pain.

To perform back extensions, lie face down on a hyperextension bench with your hips at the edge, then raise your torso up until it’s parallel to the ground, squeezing your glutes at the top of the movement. Lower yourself under control and repeat for reps.

Behind the Back Shrugs

Behind the back shrugs are a unique exercise that targets the traps and upper back in a different way than traditional shrugs.

They also engage the rear delts and rhomboids, making them a great all-around back exercise.

To perform behind the back shrugs, grip a barbell with an overhand grip behind your back, then shrug your shoulders up towards your ears, squeezing your traps at the top of the movement.

Lower your shoulders under control and repeat for reps.

Conclusion

Incorporating these top 5 back exercises that 85% of lifters don’t do into your back workout routine can help you develop a strong and well-rounded back.

Don’t neglect your back training, and make sure to vary your exercises to avoid plateaus and keep challenging your muscles.

Remember to use proper form and technique, and always consult a trainer or physician before starting a new workout program.