Follow Chris Heria as he goes through his Back workout with exercises specifically chosen to target all areas of your Back. Join him through this Home Back Workout only using a pair of dumbbells.. Find out How to start working out the best way for beginners with Chris Heria and the Heria Pro App. & for more workouts by Chris Heria visit heriapro.com and download the HERIA Pro App in the App Store! Follow us: @chrisheria. https://www.instagram.com/chrisheria/. soundcloud: https://soundcloud.com/chrisheria. Instagram: @chrisheria. @weightvest. @heria.shop. @heriapro. DOWNLOAD HERIA PRO APP to have Chris Heria as your trainer in your pocket.: http://heria.pro/. SHOP HERIA APPAREL: https://chrisheria.com. JOIN OUR EVENTS: http://thenx.com/blog/events/ (currently updating). BUY A HERIA WEIGHTVEST: https://chrisheria.com/collections/equipment/products/i-strong-heria-strong-i-weight-vest. FOLLOW CHRIS HERIA MUSIC ON SOUNDCLOUD/SPOTIFY. https://soundcloud.com/chrisheria. https://open.spotify.com/artist/62qifOWqESHtTVSZrlKRtt. JOIN OUR EVENTS: http://thenx.com/blog/events/ (currently updating). check out my main YOUTUBE CHANNEL AND SUBSCRIBE: https://www.youtube.com/officialthenxstudios
Like many other gym-goers, one of the main things I wanted to achieve when I first started lifting was a wider back. A wider back helps build out your V-taper and creates the illusion of a smaller waist. But how do you develop a wider back fast? If you’re seeking to do this, then the main muscle that you’re going to want to develop are the lats, as growing this muscle will help effectively add the width to your back that you’re after.. But, unfortunately, doing so often isn’t as simple as just hammering away at the lat pulldown machine. Because adding a decent amount of width to your back requires more than just performing all of the right exercises. In this video, I’ll be explaining a range of training strategies you can use to build a bigger and thicker back.. Activate The Lats Properly: First, you need to ensure that you’re able to maximally activate and utilize your lats in the first place. This is because for most lifters, one of the more difficult muscles to activate and actually feel working when training tends to be the lats, which often leads to other muscle groups like the biceps and traps to take over and essentially steals gains from the lats during back training. This is detrimental since we know based on a recently published 2018 study that establishing a strong mind-muscle connection with your muscles when training them seems to boost growth.. Target the Upper And Lower Lats: Next, you need to ensure that you’re emphasizing both the upper and lower lats within your training. If you want to maximize your back width, then it’s vital that you target both the upper and lower regions of the lats appropriately during your training which most people unknowingly fail to do.. Exercises that involve more shoulder adduction where the angle of pull is more in line with the upper lat fibers will more effectively hit the upper region, such as wide grip pull-ups or wide grip pulldowns. The lower region of the lats run more parallel to the body and are basically straight up and down. Therefore, exercises such as close grip pulldowns, chin-ups, and close grip rows will more effectively hit this region.. Make Your Rowing More Lats-Focused: Next, we want to tweak your rowing exercises to focus more on the lats. Now when most people think of lat exercises, they mainly think of pull-downs and pull-ups. But it’s important to realize that many rowing exercises when done properly are just as effective at building the lats. In fact, as shown in this EMG analysis from a 2018 study by the American Council of Exercise, we can see that many rowing movements elicit lat activation similar to that of pull-ups and lat pulldowns. Let’s take a look at the seated row for example.. If you perform it by angling the elbows out away from the sides more and focus on squeezing the shoulder blades together every rep, then you’ll be mainly emphasizing the traps and rhomboids. Whereas if you instead tuck the elbows in close to your sides, pull slightly lower, and think about pulling your elbows down and back then you’ll be able to emphasize the lats much more since you’re putting it in a more mechanically advantageous position.. Engage The Lats During Deadlifts: Lastly, you’ll want to ensure you’re properly using your lats during the deadlift. So to do this, before you lift, pull the bar into your shins and think about essentially performing a straight arm pulldown with the bar in order to engage the lats. You should now feel your lat muscles activated and turned on as a result of this.. It really is key training tips like the ones I mentioned in this video that is going to make all the difference if you want to build muscle as fast and as effectively as possible. And that’s exactly why within each of my Built With Science programs, we’ve taken the time to not only carefully select each and every exercise included in your weekly routine but we’ll also show you exactly how to optimally perform it and use it to build muscle based on science. To join today just head on over to builtwithscience.com and take the analysis quiz to discover which program is best for you and your specific starting point.. To join today, simply head on over to https://builtwithscience.com/ and take the starting point analysis quiz to discover the best program for you.. LINK TO RESISTANCE BANDS: https://shop.builtwithscience.com/. GRAPHICS: Vector art from Vecteezy.com. MUSIC: soundcloud.com/lakeyinspired. STUDIES: MIND-MUSCLE CONNECTION. https://www.researchgate.net/publication/323740477_Differential_effects_of_attentional_focus_strategies_during_long-term_resistance_training. LAT ACTIVATION DURING LAT PULL-DOWN. https://www.ncbi.nlm.nih.gov/pubmed/19826307. BEST BACK EXERCISE REVIEW. https://www.acefitness.org/education-and-resources/professional/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise. Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1
Build muscle in 6 weeks with no equipment at all. http://athleanx.com/x/6-weeks-to-more-muscle. Bodyweight back workouts are not very common, at least not those that don’t require a pullup bar. The reason for this is due to the misconception that people have that you can’t build muscle in your back without using heavy weights. That is simply not true. In this video, I show you how to hit your upper back, middle back and lower back with three bodyweight back exercises that can be combined into one killer home back workout.. Like any muscle group, you want to be sure that you maximize the contraction of the muscle you are trying to work to get it to grow. In the case of the back muscles, many people will rely on momentum instead of muscle to move the weight. We tend to heave the weights up and not muscle the weights up on most back exercise reps. That understood, we often times can see a great acceleration of gains when we switch to back exercises that are done with our own bodyweight since we can control them much better and ensure a proper contraction.. Here we cover three main areas of your back and combine them into one workout. First we target the upper back including the traps, rhomboids and posterior delts. We can target this area of our back using an exercise we call the Back Widow. This upper back exercise is a bodyweight back killer that allows for a self spot if needed by incorporating a bit more push from the feet on the floor. If you don’t need the help however, you want to maintain a push through the elbows to power your back off the floor and help build your upper back muscles.. Next we target the middle back and primarily the lats by performing the full body drag or floor pullover. This awesome bodyweight back exercise can help you to build a wider back by working on the lat sweep and width through the pulldown position. To make this incredibly difficult, try to stay on your toes as you extend out to the start position and remain on your toes as you pulldown. If you need a slightly easier version, allow your knees and shins to drag on the ground for the first one third of the move and lift them when you have the strength to lift.. Finally, we hit the lower back with the reverse superman lift exercise. Your rotator cuff muscles also get in on the action by contributing external rotation to the movement as you lift. Aim for a solid two to three second contraction on each rep if you can to really work the strength and stamina of the lower back muscles.. For a complete bodyweight workout program that requires no equipment at all, head to http://athleanx.com and get the ATHLEAN XERO program. Hit your entire body and build all new muscle in just 6 weeks with this no equipment, no excuse program.. For more bodyweight workout videos and home back workouts be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Subscribe to POPSUGAR Fitness! http://www.youtube.com/subscription_center?add_user=popsugartvfit. Don’t let back pain keep you down! Here are six exercises that will keep your spine healthy and your core strong. This five-minute workout will teach you the essentials for maintaining a better back, from flexible hips to strong abs. Press play, get ready to stretch and strengthen your back, and feel relief.. Visit our website for more great workouts and fitness tips! http://www.fitsugar.com. Are we friends yet? Join us on Facebook! https://www.facebook.com/POPSUGARFitness. Get the latest updates via Twitter! https://twitter.com/#!/POPSUGARFitness
Build a complete back with this workout http://athleanx.com/x/the-complete-physique. It won’t take long for you to see why I’m calling this the best back workout video ever. In fact, I’m putting the science back in strength in this one to show you not only how important it is to train every major muscle in your back but to not neglect some of the most commonly ignored muscles. With back exercise examples for how to attack each area, you’ll feel more prepared than ever to hit your next back workout with a new appreciation for back training.. To start, it is important to break down the back into different zones. The most commonly focused on area is the lats. The lats are a large muscle group that get trained in every popular back workout. They can be hit with exercises like pullups, lat pulldowns, etc. Any exercise that adducts your arm and brings it into your sides is a good candidate for helping you build bigger lats. That said, you may feel a bigger stretch on the lats by performing an underhand version of the pulldown.. As you can see, the anatomy of the lats explains how a larger stretch can be felt on them if you allow your elbow to travel in front of and away from your body. When doing a traditional lat pulldown the elbow stays in line with the torso which prevents the degree of stretch you feel in the alternative grip.. The teres major is a muscle that assists the function of the lats. This muscle is also important for filling out the thickness of the back by sitting just above the latissimus dorsi. You can train this muscle more specifically by widening your grip during a lat pulldown. Keep your hands as far apart on the pulldown bar as you can and you will feel the extra focus being driven towards the teres major.. The traps are by far one of the most extensive and largest muscles of your back. With fibers in the upper traps running in one direction and those in the lower traps running in a different direction, you can preferentially accentuate the work of each area by changing the position of the angle of pull. A good traps exercise therefore must position the arm at an angle while the lower traps can be hit nicely on the inverted y exercise.. The rotator cuff and lower back are no less important to complete back development. See the best back exercises for hitting these areas and start not only building a bigger back but making sure that yours stays healthy for a long time.. For a complete back workout that helps you to not only build a bigger, thicker, wider back but ensures that yours stays injury free forever, head to http://athleanx.com and get the ATHLEAN-X Training System. Use the same exact workouts that top professional athletes use to stay injury free and dominate on the field.. For more back workout videos and how to get a wider lats, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. That said, even that doesn’t make the back workout complete. In order to round out your back with a well rounded workout you need to fill in the gaps of what is lacking on those popular back exercises and put science back in your training. That is what we do in this video.. The problem with lat focused training isn’t just that it trains simply a fraction of what the back muscles are capable of but also that many people choose repetitive exercises that work the back in the same plane. For instance, if you look at the pullup and lat pulldown you will see two major vertical pulling exercises that while not bad to perform in the same back workout, overlook the importance of horizontal pulling if nothing else is done.. It goes beyond this however. Even when you perform the pullup, many will look at it as a high rep bodyweight exercise only. They overlook how powerful the movement can be when loaded up with additional weight as in a weighted chin up. This can become a tremendous compound exercise option and one that is capable of building a lot of back strength, size and overall gains. Additionally, getting locked in on one grip during this exercise is costing you the chance to work other areas of the back such as the teres major (which in and of itself occupies a large amount of mass above the lats) and therefore limiting the gains you will see from your workout.. Instead, you will want to be sure to mix up chins and pullups along with a foundational strength exercise for the back like the deadlift to start your workout off right. The deadlift has the ability to work many of the areas of the back all in one shot. The traps, lats, and lower back all get a heavy dose of overload on this powerhouse of a back exercise. If you load it heavy enough and refuse to sacrifice your form, this can be an enormous benefit to your overall back development.. We also have an opportunity to introduce some straight arm pushdowns with each warmup set of deadlifts. This helps to ingrain one of the most important movement patterns you will need to not only perform the deadlift but all next level back exercises.. As you make your way through the workout however you also don’t want to miss the chance to train explosively. When you train like an athlete you always want to speed up what you slow down with your heavier weight training. The barbell dead row is a perfect example of this. Perform this powerful back exercise as a follow up to the deadlift and you will find that even a heavier weight seems lighter and more able to be accelerated.. No perfect back workout would be complete without some additional focused tension towards the lats. This allows you to develop that mind muscle connection that is important for maximizing hypertrophy of the back. Choose between one of the two exercises listed and only do one of them. Just focus on really squeezing each rep and taking the lats through their full range of motion for optimum effect.. Finally, a perfect back workout will not forget the importance of corrective exercises for the back. Here we want to be sure we work both the lumbar erectors and rotator cuff. We can do both in one move using the Hyper Y/W combo shown in the video. You will not need to use heavy weights to do this. Light weights will still light you up in exactly the way you need to be for best effect.. Here is how to construct the perfect back workout: 1A. Deadlift x 10,8. 1B. Weighted Chin x 4RM, 8RM. 2A. Deadlift x 6,6. 2B. BW Wide Grip Pullups x F,F. 3. Barbell Dead Rows (12RM) 2-3 x 8-10. 4. Alternating 1 Arm High Cable Row OR Rocking Pulldown 2-3 x 10-12. 5. Hyper Y/W Combo 2 x 14-20 (alternate Y/W each rep). 6. Barbell Ladder Shrug Finisher 1 x F. When you put this together in the format as I’m suggesting here, you not only now hit the back through its full range of motion but you hit every function of the this multi muscle group posterior chain as well. The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough overload to spark growth in these muscles.. This is just one example of how to apply science to your back workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at the link below and get started right away on building a ripped, muscular, athletic body.. For more back workout videos that also hit the traps, low back and help to build bigger lats, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on notifications so you never miss one.. Build Muscle in 90 Days http://athleanx.com/x/my-workouts. Subscribe to this channel here http://youtube.com/user/jdcav24
6 Moves for a Stronger Upper Back 1. Deadlifts No other exercise hits more muscle groups at once than the deadlift. The upper back plays a crucial role in 2. Barbell Bent-Over Rows Using a barbell lets you add more weight, leading to greater strength and muscle gains. The 3. Single-Arm. Push-Up Hold Start in pushup position with hands slightly wider than shoulder width, feet hip-width apart.
Your body should form a Bend elbows and lower body until hovering a few inches above the ground. Hold for 1 deep breath, and then press half-way Lower back down to your lowest poin. Face Pulls Programming: Using this exercise as a primer exercise before any pressing/deadlift/squat will help exercise positioning Best Variation: Squatting Face Pull Full Guide: Banded Face Pull Guide. With those three types of movements in mind, here are the six best exercises to build an upper back worth showing off: 1. Deadlifts No other exercise hits more muscle groups at once than the deadlift.
The upper back plays a crucial role in stabilizing the weight during deadlifts, making them an essential choice if you want a big, strong upper back. Directions: Stand behind the barbell with your feet shoulder-width apart. Keeping your chest lifted, begin to hinge at the hips and slowly bend your knees, reaching down to pick up the barbell. Push back up, keeping your feet flat on the floor, back into the starting position.
Your back should. Barbell Row | SETS: 4-5 | REPS: 6-8 Lat Pulldown | SETS: 4 | REPS: 10 T-Bar Row | SETS: 3 | REPS: 12 One-Arm Dumbbell Row | SETS: burnout* | REPS: 30 per side. Below, we’ve compiled 17 moves to help stretch and strengthen the muscles in your: neck; shoulders; upper back; mid back; lower back; With some daily. 10 of the Best Upper Back Exercises You Can Do at Home. If you can’t make your way to the gym for an upper back workout, don’t stress.
You can easily build up your upper back strength at home with little to no equipment. A resistance band and pair of dumbbells allows you to do a variety of upper back exercises to shred your muscles. Try the workout below to help you build a stronger upper body and prevent back pain.
Reps: 8 to 12 reps per exercise for 3-4 rounds Equipment: Gaiam Reversible Yoga. Why: The true king of compound movements, the barbell deadlift is a full-body move — building stronger legs, back, shoulders and arms. your upper-back muscles (rhomboid.
List of related literature:
To help protect your back, follow these precautions Figure 2-5: ●● Always keep your back in a straight, upright position and lift without twisting.
A good back routine often includes both an upper and a lower back twist.
from Yoga For Dummies by Georg Feuerstein, Larry Payne Wiley, 2010
It’s easy and natural to go back and forth between these two moves; in fact, you could even create a combination 4-count upper-body move by putting these two moves together.
(2) Keep your legs nearly locked and bend forward from the waist, your back straight, until your torso is about parallel to the floor, the bar hanging at arm’s length below you.
Upper back lifts-prone lying, a) arms out straight overhead, lift head, neck, and chest up and down; b) arms straight out at shoulder level, lift head, neck, chest and arms up and down; c) arms out to sides, elbows bent, lift head, chest, upper back up and down.
Maintain this position, lift the hips just a little, and rotate the hips forward, lengthening the lower back along the floor (this can be assisted by a forward movement of the hands below the hips).
While coming back first bend the elbows, put the head on the floor, then shoulder, upper back, mid-back, lower back, and finally place the butt on the floor and come back to the original position.
Return to the neutral position in step 3, with the arm forward and the leg back, both parallel to the floor, before extending the spine and lifting the arm higher to the front and leg higher to the back in step 4.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
Hi Popsugar! I am a big fan of yours:) Can you please do a routine for better posture especially targeting neck, upper and lower bakc and shoulders? I think a lot of us need something like that:)
My weight 78kg and trained for a month or so and just done 105 kg deadlift 80kg 8 reps 90kg 6 reps amd 2x 105 kg ayy lets get it tommorow gonna be interesting LETS GET IT!!! And cleared the rest of work out to the best of my ability strecthed out so i pray i got some mobility the comming days
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This workout will definitely leave you gassed. One issue I’ve seemed to have is the programmed deadlifts. I, personally, haven’t increased my weight at all in the deadlifts (I have increased weight and still kept good technique in all other exercises, so thank you Jeff!). I just find that I’m not responding very well to the way that the deadlifts are programmed. I find that I’m not able to do a 4RM set of deadlifts, do some pullups, and do yet another 4RM set of deadlifts only 30 seconds after the first while maintaining good technique on every rep. I understand that everyone’s body is different, but has anyone else has this issue?
Thank you so much for these simple exercises. I’ve had back problems ever since preschool (I’m 29yr old) when I was in a very very bad car accident that threw my body into the dashboard and windshield. And after having kidney stones 3 weeks ago, I found that I have 2 small bulging discs in my L4-L5 and L5-S1 area and these helped a lot! I will start doing these every day to restrengthen my back!:)
Hi Chris I get trouble doing pushups pain on shoulders 3 reps on the floor would be the max which is frustrating. on my knees it will be 5 whats the issue traps back chest shoulders triseps or biceps.
Tanx for instruction. Nowadays I am doing somehow labour-thing tasks and lifting some boxes or ladders. Is this instruction enough to keep my back ready and strong in order to prevent backache or injury?
Really looking forward for your response, Tanx again
There was debate of to home-gym or to not home-gym in a comment thread below. I contributed with an essay of a response. I’m gunna copy and paste it below so my hard work doesn’t see the eyes of zero people.
60 dollars a month is $720 a year. Also most people don’t consider that every mile u drive costs approximately 50 cents (this includes gas, wear and tear on your vehicle, and depreciation). So do some quick math depending on how far you live from your gym. Not to mention…how much time do you waste commuting to and from the gym?! Do the math on how much your membership and cost of travel accumulates to in a year. If you are an avid gym-goer, it’s likely well over $1,000.
Sample calculation: It’s about $2,000 if membership costs $20/month, you live 3 miles from the gym and you go 5 times a week.
I have a very cheap home gym (I bought cheap equipment including a squat/bench rack for about $75 from walmart, $20 barbell from walmart, dumbells, and free weights. Pull up bar was installed in my basement with spare tools for free. I had a bench already. The conveniance of having your own personal gym 20 steps away is incredibly valuable. I’d argue the luxury of having your own decked out gym in your own home is worth thousands..especially if you are a big fitness person and consider weight lifting a passion in life.
In just ONE year you can save about $2,000 if you cancel your gym membership. Now let’s think… what amount and what kind of equipment can you buy with $2,000? Not to mention, this equipment will be yours forever. So really, the price of the equipment should be compared to your annual gym-going expense x10 if you plan on lifting for another 10 years. Not to mention…. the sell-back value of gym equipment. What can you sell YOUR gym equipment for on craigslist or facebook marketplace? Im gunna throw out a conservative guess of atleast 25% of your purchase? Just a little cherry on top at the end of your fitness road…which might be never.
I’m a numbers guy. I love to save. That being said, after only knowing the home-gym life for years, I think it’s insanity to not own one. Hopefully my long-winded comment has illustrated so far that it is a huge money saver (even if you got some pretty expensive equipment!), time saver (commuting to my basement takes 15 seconds and zero $ 😉 ), headache saver (waiting around for equipment, wiping down equipment after use, less time on the road, etc.).
Get yourself an extravogant home gym and feel good about it! If you’re cheap like me, check craigslist for used equipment. You’d be surprised at the deals on there just don’t go traveling for hours to save $100. Remember that cost per mile is atleast 50 cents 😉 Make the change asap and reap the rewarding benefits. You might find that you are much less reluctant to hit the weights due to the insane convience. If nothing else do it for your pockets. If not for your pockets do it for the planet? If not for the planet do it for your gains? Just do it.
guys the back widow is better if you raise your feet bc you dont have any support from your legs every rep put them back down to gian balance but keep th elegs out itll be a harder exercise and youll get better back muscle devleopment
Hi #JeffCavaliere you are such a dedicated trainer and athlete workout expert! I have never expected anyone wants to share such in-depth knowledge without any reservation towards public through free youtube video, and Jeff is this amazing man who did it! Big shoutout and Highest respect!
Whats up Jeff, I had a question about all of these “perfect workouts” that you’ve been nice enough to upload for us. I normally do a 3 day split. Day1. Chest/Tricep Day3. Back/Bicep Day5. Leg/shoulder I feel like if i used these “perfect workouts” it might be too much for one day. Should i split it up into a 5 day split instead?
Can you recommend a few quick strength building exercises to do in the morning when you only have a few minutes? Particularly for the upper body and core areas. Thanks!
Thank you so damn much, bro! I’ve been into weigh training for almost close to a decade now. During these times, none of the back/wing workout helps. After practicing just your first movement, I can really feel my back contract with huge intensity. You are awesome, man! Have a great day. Subscribed and liked:)
Sir have a question. You suggest to do each body part at least 2-3 times a week. But how do we combine such heavy workouts together. Like doing your ‘perfect’ back and bicep workout on the same day?
This is great and I don’t know much about this stuff but doesn’t the amount of reps change depending on what you want like mass or strength Personally I want a strong back and I want to keep it strong for my whole life in hopes of avoiding having a bad back when I’m older or at least more muscle support if it does go bad Some one help me out please
maybe I’m all jacked up in doing this but the first one feels like it’s all in my core and shoulders as opposed to my back. EDIT: Nevermind I feel it now.
Wow I am your new fan, love the way you present. Definitely will use your mentoring in adjusting my bodyweight exercises! Thanks BTW, if I may add: you have lovely hips! Perfect, in fact. I wonder what you will look like when you’re 50, wish I could see
I have sciatica, disc degenerative. Disease, fibromyalgia & osteoarthritis. I’ve had a lot of pain in my lower back lately & I just had dominant index finger tip Arthritis surgery, bone spurs removed & finger fused today so I have about month recovery, I am in telecommunication & work from home so I’ve been lazy, hence sciatica acting out. What do you recommend to help stretch & excersize my back while I’m recovering???
Hi. I have been using your videos for workout and have great results. Thanks a lot for these videos ❤✊. Only one small request, if you could be more clear about warm up, it would mean a lot.
I’m able to do the last workout, but the first 2 hurt my neck when they do them. This is a consistent problem for me with different exercises even tho I try to avoid utilizing it at all. I believe the reason it’s a problem is that I have a long neck. How can I get around this?
Hello and good afternoon Jeff I have a question regarding the rotator cuff I am right handed. I had an accident 11 years ago which affected the right hand side rotator cuff it severely affected and limited my range of motion in most pressing movements about 8 weeks ago I self diagnosed it to be a teres minor and major damage and have started to do specific stretches and using a massage ball to really break it down, as you can imagine 10 & a half years of not getting sorted sooner has caused the injured shoulder to drop lower than the left shoulder plus the left shoulder is more fully developed the right side is visible lagging behind, the easiest way to explain it is I’ve played a lot of sports and if I pick up a baseball say to throw a pitch with my arm back behind my back under tension ready to throw it feels like it’s going to explode in the teres minor and major or when I do front delt raises I lose all resistance in the lowering of the arm also affects the lowering of when I do side lateral raises and even when I do bench press I become super sensitive in that area the routines I’ve learned of you tube about self diagnosis and stretches has improved the injured shoulder. I hope that this has made some sense I’m not to good at writing and stuff. I would be so grateful for any suggestions thank you
Very good. 90% of its Yoga asans.like first one is Manjrasan. Yoga is with breath exercise. So it’s work much efficiently. Watch vdo s of expert Yog Guru.
I wish you would have explained each exercise in accordance to the colours on your back. It would have been way easier to follow for those of us who don’t know the correct terminology. Can you please tell me what part of the back the lower red part is and what time you explained the work out. I need help working out that area. Great video explanation btw.. just hard to follow! Thanks so much
Thanks for the detailed video! The physiology explanation helps with my studies and most of the exercises are simple enough for me to practice at home with the limited amount of equipment I have, ie just dumbbells.
Thank you! I needed this! Could you do a video on training for back country hiking with a heavy pack? I’m just getting back into hiking after having a baby and I’m so out of shape and now I have a 30 lb baby back pack to carry.
In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.
Great attention to detail. I’ve been working out at a high level for more than a decade and paying attention to the small details like this is what maximizes strength AND muscle growth. Everyone who reads this… follow the instructions in this video and you will notice massive results.
The key muscle that stabilizes the back in the multifidus really you only need one targeted exercise for this. Treat Your Own Spinal Stenosis at Amazon is one good resource for that.
Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.
Guys I can’t do the second exercise I dont know if its because I have too much friction or because my middle back Is too weak. What do you think and what do you suggest? I really want to do this
I don’t have a pull up bar, just bands, an adjustable bench, and adjustable dumbbells up to 71 pounds. My back workout right now is: lat pulldowns using the top of the door to anchor the band and sitting on the ground to pull down
-lat rows with dumbbells
-seated rows with the band anchored to the doorknob on the opposite side of the door
-supinated chest supported rows
-band pull aparts to hit the rear delts
-then I do a set with as many dumbell rows as I can with a light weight to get a burn. This finishes me off.
-then I hits biceps with various curls
That’s my back and bicep workout right now. I do dumbbell deadlifts on leg day to work the lower back.
Im a beginner powerlifter and athlete and I’ve been training my back for a year now I’m pleased with my results now watching this gave me so much more open mindedness about other variations and more targeting exercises I’m so excited to go try these today love this channel your amazing!
Everything that I’ve incorporated of his into,my workouts have made drastic improvements where In areas I was struggling with his teaching on form is next level my biceps have almost tripled in size in the last 6 months the last of my outer chest fat is gone.. My obliques have finally popped and finally at 10%body fat…. If you wanna put it in the work this guy is a genius and doesn’t push product down your throat….. Your wife will thank you for doing this shit
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! https://giveaway.athleanx.com/ytg/perfect-back-workout
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I’ve been to kinesiologists and physiotherapists, but this workout is hitting muscles I’ve never felt fire up before. You should be writing the lesson plan for their university classes.
Use the weight that’s comfortable and heaviest for you. Don’t make fun of the dudes using 15s or 10s. They’re trying to get to your level. It’s a compliment to wanna try to train and look like you. So instead of laughing help them and encourage. One love.
Hei Chris, you r great man, after i started to train with your program my results are excellent. I am writing you from Sofia Bulgaria. I will be happy to train with u in US, someday somehow, when i come there.
These are great videos but don’t buy the programs if u get logged out of your account there is a good chance you will not be able to access it again. And worst of all no customer service to help with that. Just sorry out of luck.
Sir Jeff still doing the bait and switch of clickbait title that trash channels use and then giving concise practical exercise knowledge grounded in anatomical knowledge.
Came across your channel a couple weeks ago. I been saving certain of your videos on a work out playlist. Very informative. I recently started my fitness journey. Your videos have helped me a lot. Thanks for your hard work!
This actually hurts doing… is something missing? It’s like the muscles are dry and tight and stuff… And yes I drink water w/ celtic seasalt… I eat very healthy…
thank you! I’m looking for a workout to help with my chronic spinal pain that starts in my neck and goes to my shoulders and arms. Any videos like this to help?
I’d love to know WHY 1.4k thumbs down?? I know I am starting to follow this guy because he has great ideas, stuff I never even thought of doing while thinking about how to target certain muscles doing bodyweight exercises…thanks for sharing this supa dupa stuff!
Hi Mr.Jeff.Im Wamaka from Sri Lanka.So Im a swimming coach,llifeguard and a diving instructor. I swim about 15years to competition levels for Asian Games. By the way after i became a swimming coach as my career.i started to compete in bodybuilding and physique competitions.I did it about 8years for the present.But I need a correct guide to build lean muscle and burn fat in my body. I looked in your Athlean x website and fill your questions.Then it suit me a training programe as ” Beast mode “.Is it suitable for me to build my muscles and burm fat to get e shredded lean bulky body?Please let me know whether what I want to do.
Earlier I did my back and apparently missed the rotator cuff, I used the movement shown at 6:10 by simply grabbing the handles of 2 gallon jugs upside down as my “dumbbell”
Does Jeff have bad abdominal genetics or do I just have bad taste? Like don’t get me wrong he has a good looking core but I feel like my abs look a lot nicer even though I clearly have a higher BF%
Thank you for all your wonderful videos. I’ve been a fan of weight lifting since I was 20, however I just followed an amateur approach that I enjoyed and helped me stay in reasonable shape. As I’ve aged my body has made me pay more attention to what I’m doing and how I’m doing it. After dealing with a car accident last year and recovering from torn muscles I was still plagued with pain. MRI shows sever atrophy in the right Teres Minor. I love that your videos are succinct and packed with so much information. In this 12 minute video, you taught me more about what I need to do to recover. I’ve had this pain for years but it kept getting dismissed as a symptom of other things, office job, etc. I’m looking forward to being allowed back on the gym and your materials make me feel encouraged, educated and excited.
Thanks for this, will be fun to try. These do look tricky to get exactly right tho, at least at first. I just know I hate gyms, don’t have much equipment at all, love bodyweight workouts, and the back is just really hard to hit w/o equipment. Hope these are good.
Edit: yes, you just have to put a towel under your legs to minimize friction and pretend you are disabled (and keep you forearms on the ground while pulling up because you are a filthy cheater)
In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.
I’m not aloud to workout at home, I’m not aloud outside, I get shouted at if I do, and the only time I can workout is when my dad goes to bed, and then he just comes and shouts at me for being awake, loving life at the minute
My wife comes into my ‘mancave’ every day and sees Jeff half naked. Today she asked me if I was gay. I explained everything to her and now she’s fine. Jeff, we’re good now!
Legit just broke my finger at the gym while doing this workout for the first time ( 50kg fell and crushed my finger as I tried to fix the weight that got stuck at the cable) but damn my back hurts more than my finger.. this workout is the real deal guys
Jeff, Obviously the deadlify will work on and require strength and stability of different muscles of the back. But you always said that it’s first of all a LEG exercise..?
Hi Sir…. 1 QUESTION = The exercise you said in 1.30 sec in this video for best bodyweight back workout.. this exercise develop the LATISSIMUS DORSI Muscle And also Help TO ERECTOR SPINAE MUSCLE.. Is this true??? HAR HAR MAHADEV Sir…….. YOUR SUBSCRIBER FROM INDIA
Hey bro. I’m fine. I need heavier weights. I want nicer, more defined arms.
You look good in those shorts/socks/shoes.:D You’re like a combination of a model and a skater. XD I think I will start calling you cover boy from now on lol…
I think Chris Heria’s favorite animal is the barbel(l) steed eheheh. XD
Dude a big thank you, you gave me a lot of ideas during the quarantine, one thing i will mention that i am unable to do the middle back muscles this one is hard for me, i have dumbles and I will work with them. Once more a big thank you! And good luck!
I’m going to give this routine a try, my back needs some serious strengthening. How long in the beginning would you suggest holding each of these poses?
This past year my back was in pain pretty much every day. I started doing this almost every day and it’s helped tremendously! I’ll go days without my back hurting now. Would love a short video for the hip flexors!
Hi, I did the move 2, the stretch of the back to the sides but I hurt my left ribs, What can I do? I can’t stretch from my left side to the floor, it is a lot of pain, like a great cramp!
Hope you all enjoyed this video now go put it into action and grow those wings!! Also, do me a favour and comment below what other topics you’d like to see:)
I been living with back pain for the las 4 years, I started today working on my back watching your video I hope it works I cant take it no more. Thanks
i think this is the limit of body with no steroids, jeff seem to have the same body size just more shredded, as well as other calisthenics ang gymnast who do insane things,
so without steroids the body is really limited for muscle growth unless the is myostatin deficiency
I don’t know what is the banifit of adding back ground music? It is simply irritating and distracting. Many sport’s you tubers unfortunately do that. In class room you only need to hear the voice of the lucturer If you don’t agree with me, you can ask specialist in film making.
Your first image you intentionally dropped your shoulders to seem as though you didn’t have the width then you held your shoulders out for the second pic I can’t stand you people who make these videos you are just trying to strike your own ego and you have little girl legs
I started watching Jeremy’s videos about 9 months ago and I have to say it have given me all in insights about the human body and how every muscle in my body work. After following his videos I have 0 injuries and just love how my body feels. I purchased his workout plan to show appreciation for what he has, he seems to put so much thought and dedication into each of his instructions. I highly recommend him
Chris is a few of the inspiration I see on the net. No doubt natural aesthetics non enhanced unlike most that sell you drugs after they get millions of followers stating they got this stage body without enhancements. I have nothing against steriods but only to users that lie and sell there name brand supplements to the world. For that Chris I salute your efforts and knowledge I will gain from following you. I say thank you on behalf of natural aesthetics foundation. Stay True 100.
Thankyou for this video. I have been having issues with my upper back, today was Day 1 trial work out watching your video. Shall continue this for few days and get back to you.
Adding the Y and W have really made a difference. I had very weak rotator cuffs ( account to avoidance due to previous injuries). Initially it was a bit embarrassing, as I’m 92kg and can bench/deadlift heavy with good form. This exercise I needed 1kg initially for good form and I looked half dead which caused a few funny looks at the gym.2 months later I’m noticing the difference not just on my back exercises but also shoulders feel so much more stable and posture has improved.
It’s 3: 10 am in India now. I miss my gym. I can’t sleep. So i see these videos. I close my eyes and picture myself doing these exercises. I am getting a mental workout.
Should we do each excercise 3 times (sets) and then move to the next excercise? Or the sequence as per the video (one set for each excercise and this should be round 1 then we have to do round 2 and so on?)
Some of these are great, the best is the dumbbell bench pull ups, and the shrugs is great but Those bent over, reverse flies and dead lifts will fuck up your back, lol your back is not supported. BTW Whatever you do, wear your belt!!
Damn, I did the stretch you demonstrated and my lats were on fire after I worked out my back. Thanks… The quality of my workout is now better than before when I’m not stretching the lats.
I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from *Next Level Diet*. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website
I enjoyed this workout! Just what I needed. I am a caregiver now but used to be a certified trainer. Even though I know a lot myself, I like to occasionally work out without having to think. You know your stuff! I trust your workouts. Thanks for the great workout! I learned a lot and worked hard.
I don’t have any pain in my back. I just need exercises to strengthen my back so that I will stand straighter since I have scoliosis. Ever since I had breast reduction surgery I no longer have back pain anymore!
I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website
Hi Popsugar! I am a big fan of yours:) Can you please do a routine for better posture especially targeting neck, upper and lower bakc and shoulders? I think a lot of us need something like that:)
Those Hyper Y W combo. I find them hard to do with a ball. Can they be done in a Roman Chair??? https://en.wikipedia.org/wiki/Roman_chair
My weight 78kg and trained for a month or so and just done 105 kg deadlift 80kg 8 reps 90kg 6 reps amd 2x 105 kg ayy lets get it tommorow gonna be interesting LETS GET IT!!! And cleared the rest of work out to the best of my ability strecthed out so i pray i got some mobility the comming days
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This workout will definitely leave you gassed. One issue I’ve seemed to have is the programmed deadlifts. I, personally, haven’t increased my weight at all in the deadlifts (I have increased weight and still kept good technique in all other exercises, so thank you Jeff!). I just find that I’m not responding very well to the way that the deadlifts are programmed. I find that I’m not able to do a 4RM set of deadlifts, do some pullups, and do yet another 4RM set of deadlifts only 30 seconds after the first while maintaining good technique on every rep. I understand that everyone’s body is different, but has anyone else has this issue?
Thank you so much for these simple exercises. I’ve had back problems ever since preschool (I’m 29yr old) when I was in a very very bad car accident that threw my body into the dashboard and windshield. And after having kidney stones 3 weeks ago, I found that I have 2 small bulging discs in my L4-L5 and L5-S1 area and these helped a lot! I will start doing these every day to restrengthen my back!:)
Please don’t play music on your video’s difficult to concentrate and trying to understanding you. sorry to saying that but my opinion.
fantastic workout will be adding this to Jeff’s 8 min abs workout! The library of ‘successful’ exercising without equipment!!! Genius!!!:)
The dudes cut up but don’t understand why you wouldn’t want to be bigger, he looks like a normal dude in a shirt which is 99% of the time
Hi Chris I get trouble doing pushups pain on shoulders 3 reps on the floor would be the max which is frustrating. on my knees it will be 5 whats the issue traps back chest shoulders triseps or biceps.
Tanx for instruction. Nowadays I am doing somehow labour-thing tasks and lifting some boxes or ladders. Is this instruction enough to keep my back ready and strong in order to prevent backache or injury?
Really looking forward for your response,
Tanx again
Like this very much. One small gripe goes a bit fast so when she is getting in position I am behind as I am not as nimble as I was.
There was debate of to home-gym or to not home-gym in a comment thread below. I contributed with an essay of a response. I’m gunna copy and paste it below so my hard work doesn’t see the eyes of zero people.
60 dollars a month is $720 a year. Also most people don’t consider that every mile u drive costs approximately 50 cents (this includes gas, wear and tear on your vehicle, and depreciation). So do some quick math depending on how far you live from your gym. Not to mention…how much time do you waste commuting to and from the gym?! Do the math on how much your membership and cost of travel accumulates to in a year. If you are an avid gym-goer, it’s likely well over $1,000.
Sample calculation: It’s about $2,000 if membership costs $20/month, you live 3 miles from the gym and you go 5 times a week.
I have a very cheap home gym (I bought cheap equipment including a squat/bench rack for about $75 from walmart, $20 barbell from walmart, dumbells, and free weights. Pull up bar was installed in my basement with spare tools for free. I had a bench already. The conveniance of having your own personal gym 20 steps away is incredibly valuable. I’d argue the luxury of having your own decked out gym in your own home is worth thousands..especially if you are a big fitness person and consider weight lifting a passion in life.
In just ONE year you can save about $2,000 if you cancel your gym membership. Now let’s think… what amount and what kind of equipment can you buy with $2,000? Not to mention, this equipment will be yours forever. So really, the price of the equipment should be compared to your annual gym-going expense x10 if you plan on lifting for another 10 years. Not to mention…. the sell-back value of gym equipment. What can you sell YOUR gym equipment for on craigslist or facebook marketplace? Im gunna throw out a conservative guess of atleast 25% of your purchase? Just a little cherry on top at the end of your fitness road…which might be never.
I’m a numbers guy. I love to save. That being said, after only knowing the home-gym life for years, I think it’s insanity to not own one. Hopefully my long-winded comment has illustrated so far that it is a huge money saver (even if you got some pretty expensive equipment!), time saver (commuting to my basement takes 15 seconds and zero $ 😉 ), headache saver (waiting around for equipment, wiping down equipment after use, less time on the road, etc.).
Get yourself an extravogant home gym and feel good about it! If you’re cheap like me, check craigslist for used equipment. You’d be surprised at the deals on there just don’t go traveling for hours to save $100. Remember that cost per mile is atleast 50 cents 😉 Make the change asap and reap the rewarding benefits. You might find that you are much less reluctant to hit the weights due to the insane convience. If nothing else do it for your pockets. If not for your pockets do it for the planet? If not for the planet do it for your gains? Just do it.
guys the back widow is better if you raise your feet bc you dont have any support from your legs every rep put them back down to gian balance but keep th elegs out itll be a harder exercise and youll get better back muscle devleopment
Hi #JeffCavaliere you are such a dedicated trainer and athlete workout expert! I have never expected anyone wants to share such in-depth knowledge without any reservation towards public through free youtube video, and Jeff is this amazing man who did it! Big shoutout and Highest respect!
Whats up Jeff, I had a question about all of these “perfect workouts” that you’ve been nice enough to upload for us. I normally do a 3 day split.
Day1. Chest/Tricep
Day3. Back/Bicep
Day5. Leg/shoulder
I feel like if i used these “perfect workouts” it might be too much for one day. Should i split it up into a 5 day split instead?
Can you recommend a few quick strength building exercises to do in the morning when you only have a few minutes? Particularly for the upper body and core areas. Thanks!
Thank you so damn much, bro! I’ve been into weigh training for almost close to a decade now. During these times, none of the back/wing workout helps. After practicing just your first movement, I can really feel my back contract with huge intensity. You are awesome, man! Have a great day. Subscribed and liked:)
Sir have a question.
You suggest to do each body part at least 2-3 times a week. But how do we combine such heavy workouts together. Like doing your ‘perfect’ back and bicep workout on the same day?
This is great and I don’t know much about this stuff but doesn’t the amount of reps change depending on what you want like mass or strength
Personally I want a strong back and I want to keep it strong for my whole life in hopes of avoiding having a bad back when I’m older or at least more muscle support if it does go bad
Some one help me out please
maybe I’m all jacked up in doing this but the first one feels like it’s all in my core and shoulders as opposed to my back.
EDIT: Nevermind I feel it now.
Wow I am your new fan, love the way you present. Definitely will use your mentoring in adjusting my bodyweight exercises! Thanks BTW, if I may add: you have lovely hips! Perfect, in fact. I wonder what you will look like when you’re 50, wish I could see
I have sciatica, disc degenerative. Disease, fibromyalgia & osteoarthritis. I’ve had a lot of pain in my lower back lately & I just had dominant index finger tip Arthritis surgery, bone spurs removed & finger fused today so I have about month recovery, I am in telecommunication & work from home so I’ve been lazy, hence sciatica acting out. What do you recommend to help stretch & excersize my back while I’m recovering???
Hi. I have been using your videos for workout and have great results.
Thanks a lot for these videos ❤✊.
Only one small request, if you could be more clear about warm up, it would mean a lot.
There are inconsistencies between the video and the summary in terms of set counts. Come on dude! Stay on the mental ball too! 😉
I’m able to do the last workout, but the first 2 hurt my neck when they do them. This is a consistent problem for me with different exercises even tho I try to avoid utilizing it at all. I believe the reason it’s a problem is that I have a long neck. How can I get around this?
XERO program from Athlean-X saved my gains and helped me actually get stronger.
Can’t wait to try the BEAXST program when gyms open! Stop sleeping on Jeff. His programs are legit.
Hello and good afternoon Jeff I have a question regarding the rotator cuff I am right handed. I had an accident 11 years ago which affected the right hand side rotator cuff it severely affected and limited my range of motion in most pressing movements about 8 weeks ago I self diagnosed it to be a teres minor and major damage and have started to do specific stretches and using a massage ball to really break it down, as you can imagine 10 & a half years of not getting sorted sooner has caused the injured shoulder to drop lower than the left shoulder plus the left shoulder is more fully developed the right side is visible lagging behind, the easiest way to explain it is I’ve played a lot of sports and if I pick up a baseball say to throw a pitch with my arm back behind my back under tension ready to throw it feels like it’s going to explode in the teres minor and major or when I do front delt raises I lose all resistance in the lowering of the arm also affects the lowering of when I do side lateral raises and even when I do bench press I become super sensitive in that area the routines I’ve learned of you tube about self diagnosis and stretches has improved the injured shoulder. I hope that this has made some sense I’m not to good at writing and stuff. I would be so grateful for any suggestions thank you
Very good. 90% of its Yoga asans.like first one is Manjrasan. Yoga is with breath exercise. So it’s work much efficiently. Watch vdo s of expert Yog Guru.
I wish you would have explained each exercise in accordance to the colours on your back. It would have been way easier to follow for those of us who don’t know the correct terminology. Can you please tell me what part of the back the lower red part is and what time you explained the work out. I need help working out that area. Great video explanation btw.. just hard to follow! Thanks so much
Thanks for the detailed video! The physiology explanation helps with my studies and most of the exercises are simple enough for me to practice at home with the limited amount of equipment I have, ie just dumbbells.
Thank you! I needed this!
Could you do a video on training for back country hiking with a heavy pack?
I’m just getting back into hiking after having a baby and I’m so out of shape and now I have a 30 lb baby back pack to carry.
In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.
This workout is amazing! I used to get pain in my left hip and it’s totally gone away since I started this workout. Thanks so much
Great attention to detail. I’ve been working out at a high level for more than a decade and paying attention to the small details like this is what maximizes strength AND muscle growth. Everyone who reads this… follow the instructions in this video and you will notice massive results.
The key muscle that stabilizes the back in the multifidus really you only need one targeted exercise for this. Treat Your Own Spinal Stenosis at Amazon is one good resource for that.
Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.
Guys I can’t do the second exercise
I dont know if its because I have too much friction or because my middle back Is too weak.
What do you think and what do you suggest? I really want to do this
I don’t have a pull up bar, just bands, an adjustable bench, and adjustable dumbbells up to 71 pounds. My back workout right now is:
lat pulldowns using the top of the door to anchor the band and sitting on the ground to pull down
-lat rows with dumbbells
-seated rows with the band anchored to the doorknob on the opposite side of the door
-supinated chest supported rows
-band pull aparts to hit the rear delts
-then I do a set with as many dumbell rows as I can with a light weight to get a burn. This finishes me off.
-then I hits biceps with various curls
That’s my back and bicep workout right now. I do dumbbell deadlifts on leg day to work the lower back.
Im a beginner powerlifter and athlete and I’ve been training my back for a year now I’m pleased with my results now watching this gave me so much more open mindedness about other variations and more targeting exercises I’m so excited to go try these today love this channel your amazing!
Everything that I’ve incorporated of his into,my workouts have made drastic improvements where In areas I was struggling with his teaching on form is next level my biceps have almost tripled in size in the last 6 months the last of my outer chest fat is gone.. My obliques have finally popped and finally at 10%body fat…. If you wanna put it in the work this guy is a genius and doesn’t push product down your throat….. Your wife will thank you for doing this shit
Hi, could anyone suggest when to do these exercises. Before food or how many hrs after taking food. Morning or evenings are also fine?
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/perfect-back-workout
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I’ve been to kinesiologists and physiotherapists, but this workout is hitting muscles I’ve never felt fire up before. You should be writing the lesson plan for their university classes.
Use the weight that’s comfortable and heaviest for you. Don’t make fun of the dudes using 15s or 10s. They’re trying to get to your level. It’s a compliment to wanna try to train and look like you. So instead of laughing help them and encourage. One love.
Hei Chris, you r great man, after i started to train with your program my results are excellent. I am writing you from Sofia Bulgaria. I will be happy to train with u in US, someday somehow, when i come there.
These are great videos but don’t buy the programs if u get logged out of your account there is a good chance you will not be able to access it again. And worst of all no customer service to help with that. Just sorry out of luck.
I’ve incorporated just a few of these exercises to see how I get on and they have already, after about 2-weeks improved my posture so much.
Sir Jeff still doing the bait and switch of clickbait title that trash channels use and then giving concise practical exercise knowledge grounded in anatomical knowledge.
Apreesh this man.
An ultimate tip to increase your workout effectiveness is to lift slow and squeezing the muscles you are using while you exercise.
Came across your channel a couple weeks ago. I been saving certain of your videos on a work out playlist. Very informative. I recently started my fitness journey. Your videos have helped me a lot. Thanks for your hard work!
This actually hurts doing… is something missing? It’s like the muscles are dry and tight and stuff… And yes I drink water w/ celtic seasalt… I eat very healthy…
thank you! I’m looking for a workout to help with my chronic spinal pain that starts in my neck and goes to my shoulders and arms. Any videos like this to help?
I’d love to know WHY 1.4k thumbs down??
I know I am starting to follow this guy because he has great ideas, stuff I never even thought of doing while thinking about how to target certain muscles doing bodyweight exercises…thanks for sharing this supa dupa stuff!
Hi Mr.Jeff.Im Wamaka from Sri Lanka.So Im a swimming coach,llifeguard and a diving instructor. I swim about 15years to competition levels for Asian Games. By the way after i became a swimming coach as my career.i started to compete in bodybuilding and physique competitions.I did it about 8years for the present.But I need a correct guide to build lean muscle and burn fat in my body. I looked in your Athlean x website and fill your questions.Then it suit me a training programe as ” Beast mode “.Is it suitable for me to build my muscles and burm fat to get e shredded lean bulky body?Please let me know whether what I want to do.
I tried to do a deadlift at the gym and somebody literally took the barbell out of my hands and told me to “leave it to the pros.” So it’s going great
It’s easy to just lie in do juice in not tell you tube fans in just show workouts lol sick if unnatural guy’s coaching people with half truth
Earlier I did my back and apparently missed the rotator cuff, I used the movement shown at 6:10 by simply grabbing the handles of 2 gallon jugs upside down as my “dumbbell”
Does Jeff have bad abdominal genetics or do I just have bad taste? Like don’t get me wrong he has a good looking core but I feel like my abs look a lot nicer even though I clearly have a higher BF%
Thank you for all your wonderful videos. I’ve been a fan of weight lifting since I was 20, however I just followed an amateur approach that I enjoyed and helped me stay in reasonable shape. As I’ve aged my body has made me pay more attention to what I’m doing and how I’m doing it. After dealing with a car accident last year and recovering from torn muscles I was still plagued with pain. MRI shows sever atrophy in the right Teres Minor. I love that your videos are succinct and packed with so much information. In this 12 minute video, you taught me more about what I need to do to recover. I’ve had this pain for years but it kept getting dismissed as a symptom of other things, office job, etc. I’m looking forward to being allowed back on the gym and your materials make me feel encouraged, educated and excited.
bro, ive been training for 3 months. and in the beginning, I thought I had a birth defect or something bcuz I didnt have lats at all.
Thanks for this, will be fun to try. These do look tricky to get exactly right tho, at least at first. I just know I hate gyms, don’t have much equipment at all, love bodyweight workouts, and the back is just really hard to hit w/o equipment. Hope these are good.
Is the 2nd exercise even doable?
Edit: yes, you just have to put a towel under your legs to minimize friction and pretend you are disabled (and keep you forearms on the ground while pulling up because you are a filthy cheater)
In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.
I’m not aloud to workout at home, I’m not aloud outside, I get shouted at if I do, and the only time I can workout is when my dad goes to bed, and then he just comes and shouts at me for being awake, loving life at the minute
I’ll recommend this yoga back exercises to my fam and friends and I’m pretty sure that they’ll love it. My back feels happy. Thanks
My wife comes into my ‘mancave’ every day and sees Jeff half naked. Today she asked me if I was gay. I explained everything to her and now she’s fine.
Jeff, we’re good now!
Legit just broke my finger at the gym while doing this workout for the first time ( 50kg fell and crushed my finger as I tried to fix the weight that got stuck at the cable) but damn my back hurts more than my finger.. this workout is the real deal guys
Jeff, Obviously the deadlify will work on and require strength and stability of different muscles of the back.
But you always said that it’s first of all a LEG exercise..?
Hi Sir…. 1 QUESTION = The exercise you said in 1.30 sec in this video for best bodyweight back workout.. this exercise develop the LATISSIMUS DORSI Muscle And also Help TO ERECTOR SPINAE MUSCLE.. Is this true??? HAR HAR MAHADEV Sir…….. YOUR SUBSCRIBER FROM INDIA
I now this video is old but how many repetition of each I do 3 sets of 15 by the way I am 66 years old I appreciate your answer God bless.
Hey bro. I’m fine. I need heavier weights. I want nicer, more defined arms.
You look good in those shorts/socks/shoes.:D
You’re like a combination of a model and a skater. XD
I think I will start calling you cover boy from now on lol…
I think Chris Heria’s favorite animal is the barbel(l) steed eheheh. XD
Dude a big thank you, you gave me a lot of ideas during the quarantine, one thing i will mention that i am unable to do the middle back muscles this one is hard for me, i have dumbles and I will work with them. Once more a big thank you! And good luck!
I’m going to give this routine a try, my back needs some serious strengthening. How long in the beginning would you suggest holding each of these poses?
This past year my back was in pain pretty much every day. I started doing this almost every day and it’s helped tremendously! I’ll go days without my back hurting now. Would love a short video for the hip flexors!
Hi, I did the move 2, the stretch of the back to the sides but I hurt my left ribs, What can I do? I can’t stretch from my left side to the floor, it is a lot of pain, like a great cramp!
Hope you all enjoyed this video now go put it into action and grow those wings!! Also, do me a favour and comment below what other topics you’d like to see:)
I been living with back pain for the las 4 years, I started today working on my back watching your video I hope it works I cant take it no more. Thanks
i think this is the limit of body with no steroids, jeff seem to have the same body size just more shredded, as well as other calisthenics ang gymnast who do insane things,
so without steroids the body is really limited for muscle growth unless the is myostatin deficiency
I don’t know what is the banifit of adding back ground music? It is simply irritating and distracting. Many sport’s you tubers unfortunately do that. In class room you only need to hear the voice of the lucturer If you don’t agree with me, you can ask specialist in film making.
Your first image you intentionally dropped your shoulders to seem as though you didn’t have the width then you held your shoulders out for the second pic I can’t stand you people who make these videos you are just trying to strike your own ego and you have little girl legs
I started watching Jeremy’s videos about 9 months ago and I have to say it have given me all in insights about the human body and how every muscle in my body work. After following his videos I have 0 injuries and just love how my body feels. I purchased his workout plan to show appreciation for what he has, he seems to put so much thought and dedication into each of his instructions. I highly recommend him
Chris is a few of the inspiration I see on the net. No doubt natural aesthetics non enhanced unlike most that sell you drugs after they get millions of followers stating they got this stage body without enhancements. I have nothing against steriods but only to users that lie and sell there name brand supplements to the world. For that Chris I salute your efforts and knowledge I will gain from following you. I say thank you on behalf of natural aesthetics foundation. Stay True 100.
Thankyou for this video. I have been having issues with my upper back, today was Day 1 trial work out watching your video. Shall continue this for few days and get back to you.
Here are three Pro-mo tips I wanted to share with you on back training.
Straight arm pull downs with EZ bar and incline bench for greater ROM.
You could use a straight bar as well.
Multi tool for rows. This is incredible
bigger ROM and I can lift 20% more weight this way. Or you can use 2 single hand paddles and a chain link.
Slanted double D for pull downs and landmine rows.
Adding the Y and W have really made a difference. I had very weak rotator cuffs ( account to avoidance due to previous injuries). Initially it was a bit embarrassing, as I’m 92kg and can bench/deadlift heavy with good form. This exercise I needed 1kg initially for good form and I looked half dead which caused a few funny looks at the gym.2 months later I’m noticing the difference not just on my back exercises but also shoulders feel so much more stable and posture has improved.
My back has been hurting for weeks, I just did these exercises following the video and I’m already feeling way better. Thanks a million!! <3
It’s 3: 10 am in India now. I miss my gym. I can’t sleep. So i see these videos. I close my eyes and picture myself doing these exercises. I am getting a mental workout.
Should we do each excercise 3 times (sets) and then move to the next excercise? Or the sequence as per the video (one set for each excercise and this should be round 1 then we have to do round 2 and so on?)
Damn, what are you here -10% body fat!?!? I was counting your individual muscle fibers! Great videos, definitely most informative I view.
Some of these are great, the best is the dumbbell bench pull ups, and the shrugs is great but Those bent over, reverse flies and dead lifts will fuck up your back, lol your back is not supported. BTW Whatever you do, wear your belt!!
Damn, I did the stretch you demonstrated and my lats were on fire after I worked out my back. Thanks… The quality of my workout is now better than before when I’m not stretching the lats.
I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from *Next Level Diet*. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website
Will it work out if I only use 1kg dumbbell? Total beginner here. My body’s very thin with no muscle mass and cant do it more than 1 kg..
I enjoyed this workout! Just what I needed. I am a caregiver now but used to be a certified trainer. Even though I know a lot myself, I like to occasionally work out without having to think. You know your stuff! I trust your workouts. Thanks for the great workout! I learned a lot and worked hard.
respected sir, dumble row we need to go back with elbow as much as possible or it is straight down and chest touch as you’re doing! please clear
To me it’s actually the other way around, my lats and traps are very easy to be activate. But i have troubles with my bicep and tricep
I don’t have any pain in my back. I just need exercises to strengthen my back so that I will stand straighter since I have scoliosis. Ever since I had breast reduction surgery I no longer have back pain anymore!
1:00 push ups (20×)
1:40 single arm bent over rows (10× each)
3:20 dumbbell deadlifts (12×)
4:50 bent over wide rows (12×)
5:50 reverse flies (12×)
6:35 dumbbell shrugs (20×)
I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website
Is this workout done like a circuit each exercise done right after the other for one set or in sets with short rest time in between?