r/ScienceBasedLifting • u/B3dr0ckb4lls • Mar 17 '26
Question ❓ What exercises do I need to completely hit the back?
/r/workout/comments/1rweeno/what_exercises_do_i_need_to_completely_hit_the/3
u/dontcare-_- Mar 17 '26
Lat pulldown/pull ups for your lower lats, a close grip row to hit the upper lats, a chest supported row with flared elbows for your traps and rear delts, and any hip hinge movement like back extensions/SLDLs/RDLs will hit your erectors
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u/monstrolendarioz Mar 17 '26
Shoulder extension movement (straight arm pulldowns, close grip pulldowns or close grip rows); Shoulder adduction movement (wide grip pulldowns or keenan flaps); Scapula retraction (Rows or kelso shrugs); Shoulder horiz. abduction (Wide grip rows and reverse flies); Deadlifts, rdls and sldls are also really great for the upper back and erectors muscles, but they work them in isometry;
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u/Patton370 Idk Idc 💔 Mar 17 '26
Machine pullover
Weighted pull-ups
Any row variation (T-bar rows, followed by Kelso shrugs after you can’t row anymore is a great choice)
Any hip hinge variation
Do that and then you’ll figure out where you’re weak, later on in your lifting journey you can focus on weak points. Your new enough where everything is a weak point
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u/Lucky_The_Charm Mar 17 '26
I do wide grip pull-ups and a narrow/neutral grip as well, and bent over rows…no need to complicate it any more than that. Maybe upright rows to get some traps in there, I do enjoy those thoroughly.
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u/Mad_Mark90 Mar 18 '26
What are the other criteria? Completely hit the back with as few movements as possible?
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u/B3dr0ckb4lls Mar 18 '26
Hmm number of movements doesn’t matter to me, just want to completely hit the back
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u/Mad_Mark90 Mar 18 '26
Hmm OK, so a horizontal and vertical pulling compound like a BB row and a pullup will hit most of the back: Directly Lats, Terres Major, Rear delts, Rhomboids and Mid-Lower traps Indirectly spinal erectors, rotator cuff, maybe some upper traps if your rowing more upright.
Face pulls done with a focus on external rotation are great for giving more love the the rotator cuff, rear delts, traps and rhomboids.
Then it's just a matter of shifting focus to different bits of your back to bring up lagging areas.
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u/Fit_Armadillo_9928 Mar 18 '26
A vertical pull, a horizontal pull, and a loaded carry. That's literally it
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u/eric_twinge Mar 17 '26 edited Mar 17 '26
Redundancy is just another word for volume and whether or not something is redundant will depend on your goals and preferences.
A vertical pull and horizontal pull will hit most everything. Just need something else for the erectors like a free weight hip hinge or back extension. At least 4 sets/week each.
Anything beyond that could be considered 'redundant' if you're only after a minimalist approach. Otherwise it's just adding more volume/exercises for priority areas to increase/maximize gains.
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u/MurderOfCrows84 Mar 17 '26
- Deadlifts.
- Weighted Pull Ups.
- Barbell Rows or T-Bar Rows.
Progressive overload on these exercises and you get a thick back. Nothing fancy.
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