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The #1 Workout That BLEW UP My Back (3 Exercises)

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Rating: 4.0; Vote: 1

A defined, wide back is key to achieving that Greek God look. But with over 15 different back muscles, it’s not as simple to workout your back as other muscle groups. Most guys do their back workout and back exercises wrong without even realizing it. For years my back barely grew even with all the best back exercises. But recently, my back has blown up. It’s broader and thicker than it’s ever been in the past. And the crazy part is, all it took was 3 best back exercises that I guarantee will do the exact same for you if you nail down the proper form during your back training. Without further ado, here’s the best back workout. Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group: Click below to subscribe for more videos: Before we dive into the back exercises, here’s something crucial. It’s not just about doing the right exercises; it’s about doing them the right way. So, I'll show you how to perform each exercise to ensure you’re actually hitting the right parts of your back. And to take it even further, I’ll introduce some new scientific research that can help you get up to 2x the growth for every set you do. Let’s start with your lats in our back training. Unfortunately, despite being the largest muscle in your upper body, the lats are often one of the most underdeveloped muscles. Part of the reason for this is because they’re treated as just 1 big muscle. When they should really be split up into 2 main areas - the upper and lower lats. We’ll start with the lower lats with the lats-focused lat pulldown. Typically, when people do lat pulldowns in their back workout, they flare their elbows, which is great for the muscles around the shoulder blades but not as good for hitting the lats. To work the lats more, you want your elbows tight against your body as you pull. Focus on pulling from your elbows. Visualize them moving in a slight arc. Pull your shoulders down, away from the ears. Pull until your elbows are inline with your torso, then control the way up. At the top, fully extend your arms and let your shoulders rise up for a deep stretch. Because most of the gains seem to come from the top of the lat pulldown, when the muscle is stretched. Also, once you can’t do anymore full reps, keep going by doing as many half reps as you can in that top position. Alright, onto the upper lats with the cable row, one of the best back exercises. You ideally want a grip where your hands are shoulder-width apart with the palms facing in. Brace your core and lean forward slightly. Next, think about pulling the elbows back and down towards your hips. Once your elbow reaches your torso, control the weight back, fully extending your arms and letting your shoulder rise up to get as deep of a stretch in your lats as possible. An excellent alternative: dumbbell rows, but with 2 key adjustments. Instead of a flat bench, incline it slightly. Lean one arm on the bench, and then put your opposite back leg far out to the side. Next, brace your core, and think about driving your elbow down towards your hips in that same arcing motion as before. Keep the elbow tight to your sides. Keep your back flat, pull until the elbow reaches your torso, then control the weight back down. Lastly, whether you use cables or dumbbells, once you can’t do anymore full reps, just remember to keep going by doing as many half reps as you can in that stretched position. Ok, onto our final exercise in our best back workout, which will now focus on building your back thickness. We’re going back to the cable row, but this time modified to hit the mid and upper back muscles. We need a wide grip. So in this case, an overhand grip on the lat pulldown bar works perfectly. Instead of leaning forwards, learn back slightly. Brace your core and pull the bar back and up to your chest, letting your elbows flare out in an arrow shape. Squeeze your shoulder blades together at the end, and control the weight back down. But remember, most of the growth comes from the stretch, so open up your shoulder blades as wide as possible at the end of the rep. Now you can easily do this with dumbbells instead by using an incline bench as a chest support and doing the same rowing motion. A T-bar is also an excellent choice. After you can’t do anymore full reps, continue the set with half reps just like I explained earlier. But don’t stop there. Once you can’t do anymore half reps, rather than pulling with your arms, keep them straight with your shoulder blades opened up, then squeeze them together hard, almost as if you were doing a shrug. Open up your shoulder blades again and repeat this for as many reps as you can until the weight just won’t budge. It’s intense - but I guarantee your traps will grow really quickly from this.
Date: 2024-08-25

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Comments and reviews: 20

RentalCompanyOne
I came to many of the same conclusions you did on my own in this video. The shoulder width bar in neutral grip has got to be the best attachment I’ve ever used but unfortunately most gyms have either too wide or too narrow. The too wide version is especially difficult to use as it seems to put my arms in a very unnatural position. Not sure why shoulder width is so uncommon being that it offers the greatest range of motion. I’ve also used this attachment in combination with resistance bands instead of cables. Another nice thing about this attachment is it’s super easy to change focus to your biceps if you have a good mind-muscle connection and really push them with more weight than you can with any curling motion without putting any strain of the wrists, which is great if you have any wrist injury.
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mohammedkhan8084
SUMMARY:
Lower Lats- neutral grip pulldowns 2: 00
Upper Lats- cable rows using narrow grip, body leaning slightly forwards. Pull towards belly button whilst keeping forearms parallel with ground 4: 30
Upper back- cable rows with lat pulldown bar, body leaning slightly backwards. Pull towards sternum while also keeping forearms parallel with ground 7: 10
Intensity technique- 7: 55
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b-rare
I’ve been working out for over 15 years and so much of what you say here I’ve already figured out myself just by feeling myself out at the gym. I’m always trying to figure out ways to isolate what I’m hitting as much as possible. Little adjustments here and there make a difference. I think as you get more experience lifting you naturally get better form and better isolation.
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boneybone8123
I've never been able to isolate or feel my lower back, whatever I do. Unless I throw my back, only then I can feel there's a muscle down there on the back. So I think for our anatomy, there's zero possibility of isolating lower back. It's always accompanied by other muscles. So you just train and hope for the best I guess.
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Jerzy653
I read that this one arm DB row technique may be hazardous to the groin and can potentially cause hernias. It's better to have both feet on the ground equally spread and leaning one hand on something like an Incline bench while rowing with the other hand.
Has anyone else read this or know more information
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censrrd
You're doing such great work for the members of the gym community worldwide. I appreciate your content. I have tried to inculcate your teachings in my workout and it has been a very good supplement in the course of my journey. Thank you very much Jeremy! Stay healthy!
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moolikethecow1172
question. how do I integrate partial reps into my progressive overload scheme do partials count as half a rep should I stick to my target rep range, or should I burn every set out with as many partials as I can should I even count them at all
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jeremy_ethier
Dear Jeremy, I follow many scholars who have opinions, based on research, about the most efficient workouts. You, sir, put the work in. Everything you say is spot on! for that, i take my hat (which i don't use cuz I'm a woman ) off!
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jeremy_ethier
Wow just wow bro you are doing a excellent and brilliant thing by telling about this 3 exercises that will blew up our back and keep it up and keep up the great work as always for all of us and take care
Keep smiling always
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PrimeHaven
FYI when building a body you don't have to do 2days for that muscle group if you wanna add a 3rd Emphasis on the primary goal for one of your muscle groups. Adding a 3rd chest day has been mines and I minusd a back day.
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jeremy_ethier
I've got a problem - I did the lat focused row exactly like you showed it here and I felt pain in my lower back (even though I do not have any issues with my lower back in general. Do you know why
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__MPires__
Hey Jeremy, is it possible to include at home exercises for these videos Mb always a dumbbell variation, If possible of course. (the first one didn't have it! :D for the lower lat)
Thanks!
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timothysolomon7590
do you have a program that will make me a foot shorter so i can be like you will the program also make me lose about 40 pounds of muscle mass so i can be smaller and weaker like you
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RealViPdude
the incline dumbbell row is wildly superior to tbar or cable rows, at least for me. the difference in pump/growth is staggering and you get a better mind-muscle connection.
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jeremy_ethier
I would say their is no magic exercise for the back, but it take quite som time and you have to be consistent. Everything worth takes time. Good content!
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chloegirka863
Thank you for the insightful video. The cable rowing machine at my gym is place right next to a fence, so a wide bar isn't really an option here. :(
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_AsdAsdqwe
Thats what I needed, thank you! Can you do legs and abs now I recommend making a playlist with all exercise videos like this, so its easier to find em
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xipham4101
Really liking this top 3 move series. More of these pls. You show them in a clear process that will help anyone. Thanks for your efforts to teach us!
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Caoke
Glad to see your progress from the guy, who uses EMG like a 'real science instrument' to guy, who actually know some shit about optimal hypertrophy
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Roel93
My Phillipino genetics didn't bless me. Bro, your physique looked pretty good for a kid. I'm sure you started off quite a bit above average.
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