There are a ton of great back exercises to choose from, but what exercises translate to more pulling power? More specifically, what exercises bring up weaknesses found in your erectors, lats, and rhomboids?

Here is a list of my top-5 exercises that I use to train lats, hamstrings, abs, and glutes. These exercises not only target the intended muscles but they also give the spine ways to recover and stay healthy. For some context, I have severe disc degeneration.

We have a current state of back development in the sport that erectors are thick and upper backs overpower lat development. There’s a reason for this — and a way to fix it.

The following details my secondary back workout. I slightly deviated from the plan because the workout took place at the elitefts Compound and Dave Tate took over the biceps programming portion.