Better Back Workouts for Mass With Such 3 Row Movements

 

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10 EXERCISES TO BUILD A BIG BACK | ADD THESE TO YOUR ROUTINE

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The Best Science-Based Back Workout (TARGET EVERY MUSCLE!)

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The PERFECT Back Workout (Sets and Reps Included)

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3 Mass Building Row Movements. #1 Pendlay Rows. The Pendlay row is often forgotten about when it comes to training your back, but it needs to become a staple exercise within your lifting repertoire. The Pendlay row is one of the most effective, mass building exercisesyou can perform for building a bigger back.

The most scientifically proven most effective exercises that should be part of your best back workouts for mass and will allow you to build an impressive back. Let’s begin two major with compound multi-joint movements as they are the most effective, and should be prioritized over single joint, isolation movements. Chinups are great, but for back mass, pullups are better. They put more of the load on your wings by limiting how.

The inverted row is just a reverse of the standard barbell row so it’s also a great functional exercise. You can use it as the first exercise in your back workout or save it for last to really burn out. 9. I-Y-T Raise. You may or may not have heard of the I-Y-T raise but when it comes to back training exercises, it’s one of. While the deadlift is listed as one of the best exercises for back strength and hypertrophy, it is also one of the most effective movements for building all-around strength and muscle mass.

This. Discover the best back exercises to build a back so big that it’ll need its own area code! On this page, I’ll discuss my top 5 exercises choices for back training. To give you an overview, here’s my top 5 pick for the best back exercises: 1. Deadlift 2. Pull Up 3. Pendlay Row 4. Inverted Row 5. Hyperextension Belo. Exercise #3: Chest-Supported Rows.

So I definitely suggest you include a rowing type movement into your back workouts to hit these other muscles. always progress it by performing more reps, using a slower tempo, or using a weight belt to gradually add weight to the movement. Sample Back Workout. Intensive Heavy and Explosive Compound Movements. These exercises are performed with high resistance and/or explosive movement.

This creates more demand on your CNS so they’re best done early in your workouts. Deadlift; Pendlay Row; Barbell Bentover Row; Moderate-Heavy Resistance and Volume. These exercises. Chest-Supported Row. If you are struggling to feel the back muscle contraction then look no further than the chest supported barbell row.

Better known as the Chinese row to some individuals, this movement allows for extreme lat activation as the bench will force the rest of the body to maintain a stationary position. When you crack your exercise toolkit open each week on back day, you’ve got a seemingly endless array of movements available. Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we’ve assembled our list of top 10 mass-building back exercises.

List of related literature:

To ensure proper performance of the exercise, focus on the following: (1) Keep your head up because looking downward will roll the shoulders and place extra stress on the back, (2) keep the back flat during the entire movement, and (3) isolate the movement to the hips.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

Therefore, Seated Rows done with separate handles, allowing you to bring your elbows farther back, put more stress on the middle back.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Both of these exercises involve the core stabilizing the movement overall.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Back exercises such as barbell rows, T-bar rows, and deadlifts are not suited for this training technique.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Several weighttraining exercises may be used to regain should strength and improve range of motion, including shoulder press, lateral pulldowns, and pulley abduction movements (Fig. 17.51).

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

Bad form is why these three exercises have been so maligned over the years as harmful to your shoulders, back, and knees.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Extended row: The basic version of this exercise is excellent for targeting the upper back muscles.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

LIFTING: Keeping your back in its natural position and your entire torso tight (to prevent any movement that’ll generate momentum and make the lift easier), pull the weights up as high as you can without moving your upper arms forward.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

This is a compound movement that involves twisting your torso to the right, shifting your weight from your left foot to your right foot, bending toward the floor, and using your shoulders to pull the handle across your body.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

To perform this movement, raise the legs toward the shoulders and then rotate the legs from side to side, keeping the core tight and twisting mostly with the upper back, not the lower back.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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125 comments

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  • 1.Straight arm pull down 4×15 + low cable row 4×12-10.
    2.under hand lat pull down 4×12-10
    3.under hand bent over barbell row 4×12-10.
    4.close grio lat pull down 3×15.

  • I’ve been doing a bro-split routine for a year now and i really like it but a lot of people on the internet say that a PPL or lower-upper is more optimal for gaining muscle. Should i do one of those instead?

  • It’s scary how much things he preaches are true. Gained 4 lbs and lost stomach fat in a month range. If he had a program with a layout of workouts and diet would be insane. Gets straight to the point and doesn’t bullshit with research that u have to stare at like what Jeremy eithner does or whatever his name is

  • 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

  • I find what you have to say very insightful and the presentation is great… Now I realize most people get on here and ask for workout advice. The advice I’m looking for is how can I be so snarky and dry with my humor???

  • Damn, what are you here -10% body fat!?!? I was counting your individual muscle fibers! Great videos, definitely most informative I view.

  • 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

  • Great great video I am a certified trainer as well and this is so far one ofthe best and smartest videos I’ve watched. A lot of great information this guy knows what he’s talking about

  • 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.

  • Thats life. Dont take it seriously. Make your day sometimes fun. Lobe the funny guy hahahhaa.. He rejects the weighing scale hahaa

  • 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.

  • Now in my personal experience I think this is one of the most informative and well made back workout videos on bodybuilding on YouTube. Good job to both of them

  • 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.

  • Why is the camera far away circling around the gym? Yeah it looks cool, but I thought you wanted to show how to do certain exercises?

  • 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.

  • Great work young man. Getting my old ass into gear after doing everything wrong most my life. Great to get answers and see gains. Big thanks for your efforts on here. I find all your videos are packed with detailed knowledge and very little B.S. focus is on back work for a while now thanks man. Keep em coming!

  • Thank you Jeremy ❤️
    I truly love and appreciate your videos since they made my hypertrophy journey much more clear and organized like no other fitness YouTuber could do.
    If you’ll ever consider of doing another version of back workout routine I’ll be very keen to see you cover more variety of back exercises and their specific muscle group focus just like the rest of your other body parts videos. In addition it’ll be also nice to mention some back stretches and warmup exercises before a back session…
    Appreciate your hard work! ����
    Love from Israel ❣️

  • 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.

  • Fuck yes! Got some great alternative movements for training my back, as I can’t do alot of the more traditional ones due to injuries.

  • 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

  • I was intrigued by how you performed your Lat Pull Down, especially how you did the exercise leaning back as opposed to the traditional straight-up or nearly straight-up position. I also noticed how you controlled the weight and didn’t allow for any momentum to disrupt the movement. I went ahead and used this information on the same day during my back workout. Let me tell you, I feel new muscles I wasn’t activating! Notably in my mid-back area, and it really put in a whole new level of mind-muscle connection! Thanks for the information, great videos as always!

  • 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

  • This has got to be the best video I’ve seen on how to get & keep the muscle involved into the exercise. Listen its so so easy to perform an exercise while not having the targeted muscle involved which is one main reason growth doesn’t happen. I’m sure I’ll watch this a few more times for motivation. lol

  • You are literally just turning every exercise into a hybrid of a hyper extension and the exercise itself.
    Anyway, another cool variation of the seated cable row sit as far back as possible, bend forward and keep that rounded lower back position, then pull from there with your arms only, elbows aiming towards your hips, without moving your torso back to contract the scapula. You are gonna need to lower the weight considerably. Sickest lat pump EVER. Stolen from Mr Olympia himself, Brandon Curry.

  • 4:54 I was gonna try this at the gym yesterday but felt really stupid because I couldn’t reach the bar once in position so I bailed

  • Bro you are really a master I follow your every exercise and I am getting results very quickly so pls keep making video and keep inspiring all of us.. love from Indian..❤️❤️❤️❤️❤️������

    And one thing before watching your videos by biceps weight was 45 and today I am on 65 fit physic…❤️❤️��

  • Lee was a favorite of mine; he looks amazing. I also found his products to be excellent. Both you guys look great and this is a top quality video.

  • Sick back! I’m gonna do this for about six weeks and see how it works for me. Do you not do shrugs/trap isolation exercises at all or just on a different day?

  • this guy is awesome, athlenex doesnt explain the top exercises to maximize your time and energy to get the most results or the order of the exercises. good stuff

  • I have been working out at home for 5 years with dumbells to 90 lbs, a couple lengths of chain and some rubber bands…I could never exploit them to get results the way you have allowed me for the last few months. Rang of motion to focus on the muscle, mind-muscle connection and high reps…you are no bs!! Keep em coming!! FYI, the humor is awesome!

  • Perhaps anyone know what could be problem with my spine,I had injury when I was sitting my back felt sharp pain couldn’t sit and it eased pretty much but now I am suffering with chronic pain for a year and mri couldn’t tell what’s the problem,doctors either, but I used to sit a lot and like a lot 12h a day or something and now I’m feeling pain I mean I can move and turn around all I want I feel no pain,but it’s there it’s not sharp pain it’s super annoyng pain and when I sit it increases could it be psoas? I am stretching it but perhaps anyone has any clue what is wrong with me I do deadlifts but still hurts my spine when I sit nothing seems to help weel perhaps you guys know what could be issue

  • I have a hard time with building the middle of my back. Rear delts, traps, and such. A video on that would be dope. I guess I’m dominant in my lats. They put on size fine.

  • I use the chest supported row and I like it.I have been using DB’s instead of barbells. Could dumbbells be used instead of barbells for the same effect? Thanks for this great video!

  • A tip I’ve found for strengthening for pullups. I would just do pullups on a bar in a rack. My feet on the ground, and I would just pull up probably half my weight. It helped with the mind muscle connection as I went for full pull ups.
    I couldn’t do 3 before Thanksgiving. Now I’m two sets of 10.

  • This is going to help me a great deal tomorrow. Thank you for sharing this. Good to know YouTube is not all rubbish. I’m pumped now ����

  • 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…

  • Thank you… Your a Great instructor! Appreciate the detailed explanation… Please continue to make these type of videos… Very Grateful…

  • Hi Ryan watched one of your videos which mentioned the supplement Ryse Tigers Blood which you used, just wondered you thoughts having used it for sometime? Seems to get good reviews here in the UK`?

  • I’ve shortened my range of motion so much I just stand in the corner of the gym and shake for an hour….. full body workout right there, you’re welcome.

  • 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.

  • Hi Jeremy! I got a neck injury last year doing a head stand in yoga. I have a major pinched nerve resulting from it. I was told to not do anything overhead or impact stuff which is ALL of my main workouts which include kick boxing/Muay Thai, pull ups, pushups and most things back! I can’t even train clients as taking a punch with mitts is worse than throwing one. It’s taking forever to heal since my job is my body. I have lost so much size and has been very depressing. have slowly worked rows back in and straight arm push downs for lats. Can you recommend anything else? watching this makes me want to try a pullup w chair assistance! Thanks!

  • Hey Ryan, awesome vids. Please can you go through the best workout for a beginner. 5×5, bro split, full body, etc. There are so many out there. Cheers dude ����

  • 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

  • You do not have lower lats, look at the old guys back in the day, you do not have lower lats. Lower lats are supposed to reach down nearly past your waistline. Look it up. You may learn something?

  • I started doing Power/ Hang Cleans and Snatches for football in high school and college for football and I do them to this day. Not only are they a good total body exercise for developing power and athleticism, but they can get your traps huge as well

  • 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?

  • These work great. Any muscle put under pressure will adapt and grow. The muscle doesn’t see the weight or know if it’s rope or free weights it merely reacts to failure. IT GROWS. Great video

  • i just started watching your channel and i notice you typically put down other trainers. when they do this or… the extreme opposite… do that and it’s WRONG… but the truth is somewhere in between…. it’s so easy to say your right when you’re neither this or that. Even research articles by professionals are contradicting. I like the channel enough to subscribe, i do like the comic relief in between all this dry information but why are you so quick to put others down? I definitely dislike that.

  • Weeell. Thats a lot of sets for back. In one of ur other videos u said only about 16 sets per musclegroup in a week, and that’s like about 12 sets in one workout. How does that stick together?

  • Camera moves too quick and i need to see whole body with all motion when you are doing the exercises. But thanks anyway good job!

  • 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

  • Excellent exercises Simeon. I incorporate these exercises in my back day workouts. They have helped a lot indeed. Thank you. Keep up the good work. God bless

  • Yeah as natural as Mike O’Hearn & Brad Castleberry. Just duck eggs, chicken and broccoli right? And all those simping for this guy have similar physique as well right? ��

  • You truly understand that not everyone can jump around do high impact, your workouts are well put together,short & get results but more importantly sustainable.Iam very surprised you haven’t got more subscribers tbh.I will recommend you to my friends in need. Thank you ������you are awesome �� #workout #motivation #fitness #music #goodluck

  • 3:31 Primary Pulling Movement(deadlift or rack pull-below knee only, go ahead, ask me why)
    4:52 Horizontal Pull(bent over barbell row) over hand, bring bar into lower chest.
    6:13 Vertical Pull(pull up/lat pull down)

  • 3:53 Ok that is one fuckin great back machine… and you can see it in his back activation as well…. Too bad I dont have that machine in the gym q,.q

  • Probably been said, I appreciate the special form tips both give on each particular exercise. It has helped me to improve my form big time & get noticeable results.

  • Seated cable row, lat pulldown and weighted hyperextensions are the three back exercises I stick with. Is deadlifting really necessary?

  • I don’t know about this guy I still think my back workout is better than his and so is my back at 14 years old natural. Just being honest this guy does have a very well developed back is very lean and even has a Christmas tree but could get thicker muscle density in his lats. Its not necessary to do dead lifting for bodybuilding Jay Cutler even said so in an interview and stated that it made his waist blockier. Its a full body exercise so its not only targeting your back but your legs, forearms, etc which could be looked at as a good or bad thing but when trying to isolate your Lats and Traps no. I wouldn’t recommend doing deadlifts when training back especially for bodybuilding. Also I think that anyone who wants to get a better back should be incorporating T bar rows into their back routines as you can go very heavy on that exercise which really helps develop a big thick back. Ronnie Coleman did T bar rows in his back routine and he arguable had the greatest back ever in the history of bodybuilding. Jay cutler has also said that doing T bar rows helped him finally be able to beat Ronnie Coleman in 2006. So defiantly in my opinion to anyone looking to get a bigger better back should do T bar rows in their back routine and dead lifting I think is more of an optional movement for Back day.

  • Menu 0:56

    Tips 13:10

    1. Straight arm push-downs 4×15 + Low cable row 4×10-12
    2. Underhand lat pulldown 4x10x12
    3. Underhand bent over barbell row 4×10-12
    4. Close grib lat pulldowns 3×15

  • This is amazing. I need to get in deadlifting and some back. But do have a question. Do you think as a bodybuilder I show to change my eating cause I am from West Africa and don’t like the food over here. I eat all African meals. What would you advised?

  • Lol I hate black people mann.. My best friend and I were in football together and we would always workout together And follow the same routine and everything. I slowly started seeing him surpass me even though we did the EXACT same thing. Although I’m pretty built and we lift around the same weight, my body compared to his is nowhere near the same. Smhhh

  • Great voice over… But those scientific reference presented as new discoveries debunking previous work out theories are exhausting.

  • Weighted pull ups are amazing for the V taper. When I started lifting 9 months ago I was a straight stick. Now the space between my arms and ribs have been filled with lat muscle and it looks really cool when I wear tank tops �� there’s also something very satisfying about maxing out on weighted pulls ups for your last set, pulling the belt off and finishing with unweighted pull ups and your body weight feels like feathers.

  • I know dad wants his son to be successful, but his son’s voice is so high and monotone, like a little beta boy. Put some damn bass in your voice son!!! I would never take this advice or even watch the video if his dad wasn’t in it. I dont mean to sound harsh, but his dad EARNED the right to coach hes a champion. Others earn it with phd’s or through training champs (athlean x, charles glass). This kid still has to earn the respect and SOUNDS and seems beta to dad. Compete and win son…or get the degrees

  • Lol the gym rat personified at 6:35.
    Love your explanation, been following you from around 2013, when you used to have 100 views but your explanation and minute details were on point and still are.

  • Can Somebody please tell these uneducated ppl that deadlifts are not for your BACK for god’s sake. Stop teaching people fake shit.They’re for your gluteus and quads

  • Bro I take your vidoes to the gym everyday, I add them to my workout everyday. Thank you bro! I’m a fan of you and your art plus I’m trying to have a body like yours, no homo.

  • An ultimate tip to increase your workout effectiveness is to lift slow and squeezing the muscles you are using while you exercise.

  • much respect for Lee you will notice he’s not a bitch and doesn’t need wrist wraps to hold onto any bar unlike this weak generation of bodybuilders these days

  • What a great channel! good advice FOR FREE! I thank you by subscribing, commenting and watching your videos to the end to make sure you get some money from YouTube. That’s the only way to pay you back

  • Not my first channel to go to but definitely my second one. Had problems making the mind muscle connection with my Lats. Did the lat pull down, other ones. Never really made that connection. Did the standing rope low cable row. Next day really felt it in my lats. Finally. Amazing channel for if other exercises become to boring and wanna mix it up a bit or for some exercises that are just not the best for you. Cheers mate

  • What i would do instead is to change the deadlift to hex/trap bar and instead of bent over rows, do seated rows. Also do Pendlay rows. Pulldown should be done mid grip as you said.

  • Tip** when your doing lat pull downs don’t use the thigh grips. Keep them down without the help and your pull downs will be even more effective

  • Simeon is this a real workout for this group of muscles? I have a similar program for today.
    lots of guys here are making fun of what they saw and they’re saying that these exercises are good for a light back day.
    So what’s going on.

  • 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?

  • Ryan is literally the best YouTuber when it comes to weight exercises, he’s been helping me with the dumbbells at home with new exercises to do to keep it fun and making me feel the burn lol this guy is so underrated.

  • Ryan you’re an animal and funny… really enjoy the short tips, right to the point. (… ps. Time to buzz your hair, you’re doomed just like so many of us).

  • Deadlifts with the perfect amount of back rounding have helped me a lot, round the upper and middle part of the back and Dont forget to engage the core for safety measues. My lower lats are definetely my best body part. My personal opinion ofcourse, high risk high reward.

  • Thank you, Hunter and Lee, for this education. I’m going to try this workout on Sunday. I’m a million years old and a natty trainer and just frustrated that when I hit a double bi pose, my lats don’t pop out like a cobra’s shield the way so many other guys’ do. I saw another video that gave me the education that I’ve been pulling too much with the traps by mistake. Anyway, I appreciate this video. Wish my gym had some friendly training-inspiration visuals such as the two of you. Most of the visual training inspiration in my gym just focuses on its own reflection in the mirror and doesn’t give most of the rest of us the “time of day.”

  • Can you do another core workout video please? Keep the awesome content up. Been improving it the past couple months due to your guides.

  • You awesome bro
    A no bullshit approach with a spartan face and some jokes that are funny sometimes

    Need you to dig deeper into myofibular n sarcoplasmic hypertrophy its such a taboo topic no big channels approaching it

    But you are our hope

    Lots of love n appreciation
    MO

  • You guys could have bigger forearms if you would not use the wriststraps until you absolutely need them. I’m you guys can teach me a lot more than I can but it’s just an observation ������

  • Sir i am 43 yr old. Can i start weight training at this age? I know that the question is little off the topic. So please forgive me if I waste your valuable time.

  • Love to see a vid on the transverse abdominus please. My core is weak as hell now I’m truck driving for a living. Also great content cheers

  • So called fitness experts? Just say it man!! Jeff Cavalier is the primary one targeted. Problem is he actually knows all about the science that goes into muscle building. Theres a vast difference between listening to him and then to yourself. He has a master’s in physical therapy your just repeating shit

  • There are inconsistencies between the video and the summary in terms of set counts. Come on dude! Stay on the mental ball too! 😉

  • How the hell can anyone say this dudes back is underdeveloped?! Nuckin futz! Every single muscle group in his back is clearly defined

  • Just rewatched this & learned so much today. Especially the 135°, 11% lat activation & the difference between the widths it the grips. Before it just slipped by but now with some of the improvements I can make it my programming it makes way more sense.

  • How to preformthe 2nd exercise when you are stiff.. I can’t touch my feet (short hammies I’ve been told) and lowerback starts to feel uncomfortable

  • Love the idea of the T Bar rows but I have a question about the setup. What do you have at the floor end of the bar to stop it rolling around?

  • Awesome Hunter, i think, you should say Dad not Lee, no offense, but kinda weird.
    you are doing a great job! look fantastic! way to carry the torch!

  • Hello Ryan. I follow you from France. You are not so easy to understand for my side but I love so much what you are doing. Thanks for your skill you are sharing with us. I tried today your back training and I love it. I got very good sensations on my lower lat. Thanks so much ������

  • First time here!
    I really like the information you provided.,I’m a big fan of Athlean X, however Your information adds additional information and you both approach the process from a scientific view while giving personal anatomy a consideration!
    Thanks for being one of the good guys!!!

  • Hey, Thanks for sharing all the information and putting in so much work to help everyone out! Almost done watching all your videos! love them:D

  • Hey Ryan thank you so much for all your videos, they are extremely beneficial. My request to you is to show me only dumbell exercises for my back as cant go to the gym because of Covid. Thank you highly appreciated.

  • 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?

  • Never start with deadlifts, you will be exhausted and won’t have strength for the rest of the exercises. Instead try it at the end with lower weight and you will see how much you will feel all your back muscles firing.

  • Any recovery tricks to speed up training? Muscle soreness is heavy to keep up, 5 days / week training. Pains are away, only soreness. The sleep time nor quality isn’t the issue.

  • Haha man, I’ve been following since you was under 100k. It’s awesome to see your channel growing, keep it up my guy! Content is informative and funny, not many channels out there like this!

  • Can one just combine the scapular pull up with the normal pull up by sinking all the way down? Great video btw.! Very informative!

  • lower lats are best targeted with reverse grip chin ups and barbell rows
    upper lats with regular pull ups
    v handle rows are actually better for upper lats since they allow you to stretch them, unlike barbell rows which have a very short ROM

  • Was searching hard for a great back workout this one nailed it and went far beyond hell ya Ty for sharing this killer routine bro

  • I am not seeing the results I want. Being Natural is really hard. I see guys with muscles and the only thing they go to the gym for is to do 3 sets of bench and they have that massive body? Roids maybe

  • Try this last lift more parallel and unilateral with same leg spread out. Opposite arm propping upper body up just slightly. It will light you whole lat if you wrap it around. This works well for me

  • Really respect how this dude emphasizes proper form and technique!
    He actually represents the art of physique and real body building/improving and training!

  • Thanks for this informational video. I am a tiny guy really trying to build my chest lats and back and these videos really help me as i live in poverty and cant afford a trainer

  • Great now we just need to know every single steroid tablet and injection you have consumed in your life, then we too can look like you ��

  • Ryan. As always awesome videos. I do have a request. I’ve had both shoulders operated on for rotator cuff tears in the last 20 years. Still have a problem doing a workout to build my shoulders without too much aggravation to them. Can you do a video to help me but I’m sure others with this problem
    Thx! Keep up the great work

  • Nice video. I didn’t see him do any pull ups I do allot of them maybe 8 to 10 sets of them to start my workout should I cut back?

  • When I was a teen, I did tons of pull ups, and was able to do 16 per set. Never developed any lats. I was going for the Bruce Lee lats, but it didn’t work.

  • Man I literally searched this before going gym and just got back. Let me tell you, the pump is unreal. Thanks for the workout my dude ����

  • Very nice to see two generations of Mass with Class! I just had the best back workout thanks to you gentlemen. I lightened the load and replaced it with squeeze and concentration! Bam!! Thank you!!!

  • Great video, Jeremy. Thanks for taking the time to share this scientific approach. I’m certainly going to try this work out for the next couple of months as suggested. May do a before and after to share with you. Cheers��

  • After I did this workout awhile ago, my lats are very very sore. I will continue to do this to achieve my v taper look. God Bless man!

  • I see so many guy’s at the gym who go really heavy on the pulldowns and rowing, and they are not getting a good stretch, I prefer to go a little lighter and really feel the stretch and concentrate on the back muscles to do the work, not the arms. I have been incorporating this methodology on other exercises and really growing without blowing every rep out of my ass,,, TY Guys, I really like the routine and do a simular one. ����

  • QUESTION
    HE says to use underhand on almost all of the exercises but I heard that when you are you are using underhand you are triggering the bicep a little more. While when you are using overhand you are isolating the back more. Why would he tells us to use underhand rather than overhand?

  • Great, but I’d only perform 2 exercises at one training session: dumbell rowing, dumbell, or barbell shrugs. Or if changing a routine, it would be front pulldowns, then shrugs.

  • Could you do a dumbbell only lat workout? I know that could be limiting but I’m sure you could show the tweets get more grow out of them

  • Great stuff you got here Jeremy! Thank you for the tips I appreciate the backed up research.. i hope u continue adding and showing that..

  • 6 weeks ago I completely replaced my old routines with all of Hunter’s workouts for chest, back, arms, shoulders and legs and I can say I’ve had major improvements over the past 6 weeks. I highly recommend giving all of his workouts a try.

  • I find it easier and am more focused when i solely dedicate one day to deadlifts only and one day only for upper back. It’s a lot of volume and time and mental energy doing deadlifts and upper back exercises on the same day? I love deadlifts and like doing sets of 6 or more.

  • I totally enjoy watching your videos, some of the stuff you do is opposite of how I have trained, yet as I watch I learn. Keep it up.

  • 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..?

  • What about grip? I heard when you are doing back training you should use a looser grip to use your back more instead of engaging your arms?