Building an impressive back is only part of developing a complete posterior chain. The muscles on the backside of the body extend from the upper back through the spinal erectors, glutes and hamstrings, requiring more than pulling movements alone.
In a recent YouTube video, Sober Fitness explained how three compound exercises can cover the major areas of the posterior chain: bent-over barbell rows, wide-grip pull-ups and Romanian deadlifts.
Bent-Over Barbell Rows
The first movement is the bent-over barbell row, which Sober Fitness uses to develop back thickness and density through horizontal pulling.
For beginners, the recommendation is to reduce the weight and focus on learning how to engage the back. During the row, he advises keeping the knees soft, pulling the elbows back as though breaking the bar over the abdomen, and rotating the wrists forward.
He also emphasizes using higher reps and lighter loads when learning the movement, helping expose weak points and compensations.
Wide-Grip Pull-Ups
Wide-grip pull-ups provide the second major movement pattern, focusing more on back width and contributing to the V-taper.
The technique involves retracting the shoulder blades and thinking about driving the elbows toward the back pockets while pulling the bar toward the chest. He also recommends paying attention to the negative portion of the movement.
Together with barbell rows, wide-grip pull-ups cover much of the upper back, including the lats, traps, rhomboids and rear delts.
Romanian Deadlifts
The final piece is the Romanian deadlift, which adds the hinge pattern missing from the two upper-body pulling exercises.
Sober Fitness says RDLs target the hamstrings and glutes while also adding mass to the upper back. He particularly recommends partial reps for lifters who struggle to feel their hamstrings working.
By avoiding a complete lockout, the hamstrings remain under tension through the stretched and mid-range positions.
“Partial reps can be really useful in developing a mind-muscle connection,” he explained.
Using lighter weights and more repetitions can also help lifters learn the hip hinge and identify where they should be feeling the movement.
Why These 3 Exercises Can Complete the Chain
With horizontal pulling, vertical pulling and a hip hinge, Sober Fitness believes these three movements can cover the essential components of a strong posterior chain.
He suggests adding simple work such as calf raises, hill running or hiking to round out the training.
“That’s it,” he says. “All these gains for just three out of the seven major exercises I focus on every week in my split.”
Final Thoughts: Three Movements, Complete Posterior
Sober Fitness’s approach is centered on mastering fundamental movement patterns rather than filling a workout with endless exercises. Barbell rows build thickness, pull-ups add width, and RDLs connect the upper body to the glutes and hamstrings.
About the Author
Jeremiah Oliva
Jeremiah Oliva is a writer passionate about fitness, sports, and active living. He has experience in songwriting and managing content and social media for online radio and magazine platforms.
He covers HYROX, CrossFit®, and competitive fitness, with a focus on performance, mindset, and athlete development.
Outside of writing, Jeremiah trains in boxing, cycles, explores the outdoors with his kids, and plays the guitar.
