09/03/2026
IF YOU STRUGGLE TO FEEL YOUR BACK WORKING, TRY THESE 4 EXERCISES
Desire a back with density, width, and definition? Then you need to learn how to engage these muscles properly, not just move weight.
Here are 4 movements I use to attack the back from multiple angles:
1️⃣ Seated Row�Targets: Rhomboids, mid traps, upper lats�Focus on opening the back at the stretch, then drive elbows back (think pulling the shoulder blades together).
2️⃣ Wide Lat Pulldown�Targets: Upper & outer lats, teres major, rhomboids, mid traps. Tip: Squeeze down last 2 fingers on hands & drive elbows down.
*A cable Lat Pull Machine with a parallel or straight lat bar works well too). �
3️⃣ Incline Back Fly�Targets: Rear delts, middle traps, rhomboids, infraspinatus�Keep the movement controlled and squeeze the upper back.
4️⃣ Narrow Rotating Grip Pulldown�Targets: Teres major, upper/mid/lower lats, rhomboids, mid & lower traps, serratus, rear delts, erector spinae.
*If your gym doesn’t have this machine, you can recreate it by sitting facing an upright bench between two close cable stacks.
THE KEY MOST PEOPLE MISS
Many people don’t actually know how to engage their back muscles.
To build real back development you need to feel the muscles working both independently and synchronized.
✔ Open the back at the stretch�✔ Control the negative�✔ Contract hard at the bottom�✔ Slow, controlled reps = more muscle recruitment
When you do this properly, you’ll feel more fibers engaging throughout the entire movement.
Try these on your next back day! 💪🏻🔥
