Different wall row exercises to hit the back from many different angles. Leaning against a wall eliminates hip movement which will allow you to better engage the back!
A lot of people like to do heavy bent over rows and it's a phenomenal exercise for the lats and many other back muscles.
When it comes to isolating a certain body part, you want to maximize the amount of quality work that is done to these muscle groups.
When you are using too much momentum and hip drive, you are generating lots of force with your hips and legs which is taking away quality work from the back muscles.
In the previous wall lift video we took a closer look at wall deadlifts. Wall deadlift is likely the best and the only exercise that allows you to isolate the lower back without any engagement of hamstrings or glutes.
In a similar fashion, these exercises will allow you to better target the back and let the targeted muscles do all of the heavy lifting instead of generating force with muscles you don't even want to target.
For the best results, you should use relatively light weights and focus on the perfect contraction of the muscles. 5 to 15 repetitions per set. The main reason why people use hip drive in rowing exercises is because they are using way too much weight.
One great benefit of using the wall is that it also allows you to better engage the thoracic spine which can add size and strength to your middle back.