Develop a Muscular Back – 3 Tips Along with a Workout


How to Engage Your Core Abdominal Muscles in 3 Easy Steps (Physical Therapy Guide)

Video taken from the channel: Michelle Kenway


How To Get a BIGGER BACK | Calisthenics Back Workout

Video taken from the channel: THENX


High-Volume Back & Biceps Workout | Hunter Labrada

Video taken from the channel:


Abel Albonetti’s Ultimate Back Workout

Video taken from the channel:


Seated Exercises for Older Adults

Video taken from the channel: Dartmouth-Hitchcock


How To Re-Build Muscle After A Training Break [+ Free Program]

Video taken from the channel: Jeff Nippard


7 Tight Hip Stretches Ask Doctor Jo

Video taken from the channel: AskDoctorJo

Build a Muscular Back 3 Tips Plus a Workout — Tiger Fitness Maximize your upper back training by incorporating these 3 tips. Sample bro split and frequency back workouts included. Maximize your upper back training by incorporating these 3 tips. How to perform it: Squat down and grasp a barbell with your hands roughly shoulder-width apart.

Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on. The other secret is to begin all movements with the back muscles instead of pulling with the arms. If you’ve been training long enough (you can flex any muscle at will) you start any back exercise by flexing the back and pulling with the back muscles first. By doing this, you will feel the back muscles.

Building thicker, more athletic-looking back muscles effects a lot more than just how you look from behind.. Thicker lats and traps make your shoulders look wider and broader, they also make your torso appear smaller. The ultimate for any guy, aside from performance goals is to get that “V” shape.We all want it, and much of it has to do with building lats that are thick, lean, and taper. But how do you build a strong V shape back?

Just follow these top 3 back exercises that will hit your lat’s, middle and lower back. Middle back (Rhomboids): The middle back is attached to the lats around the shoulder blade region and is involved in moving and stabilizing the shoulder blades, as well as helping the lats move the arms. 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. Back Workouts Will Reduce Lower-Back Pain.

Plus, you’ll get major gym kudos once your chin goes above that bar. muscle-building and nutrition advice delivered to your inbox. SIGN UP. Stick with the conventional deadlift on back day; other variations, like the popular sumo-style, increase the activity of muscle groups other than the back.[1] In your workout: If you’re going heavy (sets of fewer than about 6 reps), do deadlifts first so you’re fresh. If you’re doing deads for repetitions, you can do them later in your workout. Do 6 exercises per session that work your full body, and do 3-4 sets of 12 to 15 reps on each.

Use a weight that is challenging but let you do entire sets with proper form. Begin light, and slowly increase your weights and reps week after week. (ii) Another approach is a two-pronged workout routine. To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g/kg) of body weight per day and complete strength-training exercises at least twice per.

List of related literature:

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

The way I usually like to work my back is to start with exercises that focus on my upper back and then work my way down.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

To help protect your back, follow these precautions Figure 2-5: ●● Always keep your back in a straight, upright position and lift without twisting.

“Nancy Caroline’s Emergency Care in the Streets” by American Academy of Orthopaedic Surgeons (AAOS), Nancy L. Caroline
from Nancy Caroline’s Emergency Care in the Streets
by American Academy of Orthopaedic Surgeons (AAOS), Nancy L. Caroline
Jones & Bartlett Learning, 2017

Think about it: To do a push-up you must perform a deep squat (leg muscles), extend both legs out (core and back muscles), get into the starting plank position (core, back, arm, and shoulder muscles), and then lower yourself to the ground and push back up again (chest, arms, and abs).

“Be Unstoppable: The 8 Essential Actions to Succeed at Anything” by Alden Mills
from Be Unstoppable: The 8 Essential Actions to Succeed at Anything
by Alden Mills
Tilbury House Publishers, 2017

These exercises plus your heavy back training are all you need to build strong biceps.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Since the core and back are top priorities, I presenthere a few exercise manuals that target the abdominal muscles and the back.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Stretching each morning and strengthening exercises are good for your back, but more important is making sure you lift properly.

“Complete Book of Framing: An Illustrated Guide for Residential Construction” by Scot Simpson
from Complete Book of Framing: An Illustrated Guide for Residential Construction
by Scot Simpson
Wiley, 2012

Upper back exercises fall into three general categories: pulldowns and pullups, rows, and pullovers.

“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

(2) Using primarily the muscles of the back, lift the bar upward until it touches the upper abdominals, then lower it again, under control, back to the starting position; then immediately start your next rep.

“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

Without doing this exercise you will not get a wide, muscle-studded back, and without a great back you can’t hope to win a competition.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

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]

View all posts


Your email address will not be published. Required fields are marked *

  • Purchase a printable worksheet with the Hip Stretches in this video here:
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Hi Dr Jo just want to say I love your videos keep up the excellent work��������
    I was wondering if you could advise me…I’m a long distance runner and I’ve found that when I run over Half a Marathon I feel stiffness and some pain in my groin area which results in me having to decrease my pace even though I’m not tired…once I finish running though in about 30 mins to 1 hour all the stiffness disappears… there a reason why this happens and how could I prevent it

  • Thank you! These are exactly what the doctor ordered!! Your instructions are clear and easy to follow! It is also great that the final three movements include stabilization, core activation, and balance! Perfect for a 70 year old person!

  • I’ve been having chronic right big toe and foot arch pain that has seemingly migrated up into my right hip. Very arthritic-feeling. My hip was sooo tight and it doesn’t help that were quarantined in California and I’m losing my mind and not being very active. I just took about a 30 minute walk and came home and found this video. I did the entire routine, and boy those hip circles are REALLY tough! There’s no way I could do them without grabbing something, we are talking zero core stability. Thanks Jo for a great routine and a bright, no-nonsense presentation. Dios mio, I think I had better take a yoga class. I’m a 44 year old 70 year old!

  • I do Push Legs Pull Off.. takes me about 1 month to feel really good and confident and start working on more volume and bigger weights every week until I get back to 90% of my max rep that I had before.

  • Hello good day sir
    I follow your tips in gym last four months.
    I’m 42 year old, joining gym last six month ago, I’m vegetarian and weight 72kg.please tell me some diet for for size gain..and bigger bycep

  • Hi Jo, I broke my hip 4 years ago which was repaired with dynamic hip screw. I’ve been trying to stretch more and build up strength to stop the pain I get (Im training to be a nurse and spent a lot of time on my feet)

    When I do the third exercise with my hip that’s been repaired I can’t even get it fully parallel to my body I get pain in my groin at the front. Would you recommend doing it as much as I can or just avoid completely? I have really bad rotation on my bad leg but I want to get it going as much as possible. Thanks:)

  • Thanks so much for this video. I’ve done the exercises once a day for a week and seen a huge improvement in hip flexibility and balance

  • Jeff would it be advisable to follow any respectable program after doing your comeback program or would it be best to jump onto a fundamental hypertrophy program to get the gains?

  • Hey guys! I know some gyms are starting to re-open and even though not everyone will be able to (or want to) get back in there right away, I still wanted to get this video out early so everyone has a comeback plan ready when the time comes. I also decided to make a free 4 week Bridge Program you can download here: It includes all exercises, sets, reps, technique cues and video links for exercises to help you get back to normal training again safely and efficiently. There are actually two programs: one for if you can train 4x per week and one for if you can train 6x per week. Edit: The site is periodically crashing due to traffic. Just in case you can’t access my site, just put your email in here and I’ll make sure you get the program:

  • What stretches, etc. would you suggest for seniors enduring sciatic pain? Trying to perform beginner level core training—even when not lifting both legs simultaneously—activates the pain and has caused sciatic pain on the side not previously affected.

  • Working from home I must be sitting more than normal, a lot more �� I’m an active person and my hips have been so sore. Thank you!

  • I tried lifting up my legs on the legs are not going straight but is in a bendy position.. it’s very difficult to get that straight with lots of pain how to correct this

  • I did this session in my hotel room, desperate to eliminate hip pain that has been disturbing my sleep for a couple months. I am encouraged! The typical ankle on the opposing knee sitting at my desk stretch wasn’t getting it. I will report back! Thank you!!!

  • I’m looking for something to share with my parents to do as they are self-isolating under lockdown. Their first language is not English, plus they don’t hear so well, so it’s really great to find a video under 10 min long with instructions spoken in a clear voice with neutral pronunciation, a nice slow pace and a visual background that doesn’t interfere with the demonstration. THANK YOU for keeping these all in mind for something that seniors can really use! <3

    EDIT: sent to my dad who turns 80 in a couple of weeks; he said it really helped and was easy to follow!! Thank you!!

  • Hello mam though I tried to do it with myself step by step the way you did. I was hell confused during doing the planks or squats when they say engage the core.. So while tightening the belly area do I keep it strong during the whole exercises or it is in sync with our breathing like as u inhale u relax and contract while u exhale.. Please reply mam it will be truly helpful

  • Thank you so much Dr, literally heard a crack/pop in the area that I was trying to stretch just after moving my hip to the right slightly at 2:35 and it feels so much better now and it’s looser too��

  • Dr. Jo I am clear to exercise. I had a right hip survery. Can you recommend a safe exercise because I dont think Im suppose to do the butterfly stretch. Thank you for the recommendations.

  • Thank you Dr. Jo. I’m a driver and my hips have been killing me. I’ve watched tons of videos but yours has given me my best relief. Thank you

  • Jesus Christ. KNOW YOUR VIEWERS! people who can do front levers aint gonna be looking at your workouts, as they already know how to.

  • I have recently started running and my hips were killing me last night. These stretches are magic. I’m going to do it more often now.

  • Hi Dr. Jo my wife and I found you doing stretches so we subscribed, I am two years post stroke today. Yep doing better than most and very thankful for that. Thank you for your videos.

  • Where do we get the lower back spasm? Do we have to use cold water or not if u have back spasm or back problem? Pls help me.. coz somebody said cold water is caused of back that true? What do u have to do to solve my back and lower back spasm problem.. it really hurts

  • What exactly is Custokebon Secrets? How does this thing really work? I notice a lot of people keep on talking about this popular weight loss diet plan.

  • Hey Jeff! I was doing the LPP program you have before the gyms closed. This comeback program is perfect for me! Thanks for the free version of it! You are awesome!

  • Bit late i know, but does Hunter have a push and leg day variants? This video set up is perfect and i hope he has more im some how overlooking

  • Fractured left pelvis,sacrum and l2-l5 7 months ago and now when I walk, I limp in my left leg. Any suggestions from anyone so that I can walk normal again, it really makes me insecure.

  • Thanks for this, man. Videos like this give hope and we appreciate that. I’ve been watching your videos for several years now and home workouts have been almost a complete bust. Not to mention that almost all lifting equipment from amazon/stores has been out of stock since march. It’s been an emotional roller coaster and shocking how depressed you can get when you watch your muscle gains go. Anyways, keep doing great things.

  • I’ve been struggling for ages trying to correct my posture and only quite recently found out I have tight hip flexors through a stranger on twitch who told me about it and helped me out. I’m so thankful to them because now I can start fixing it and your video is so helpful. I’m quite young (14) so even tho a few of these were quite easy for me to do I didn’t realise how much they would actually make me stretch and I feel great after doing them. Thank you so much, this is so helpful and I’m definitely going to do these before I do workouts and just every day.

  • Man you’re really looking out for people like me just getting back into weight training. I truly appreciate the effort you put into this video and the free program.

    I’ve bought your body recomposition book as well and that was amazing. Great work my man.

  • I started watching your videos due to rotator cuff pain and a nagging SI joint issue. Now I just watch because I enjoy your videos. Especially the intros!

  • Nah I’ve watched roo much Ct fletcher… I’ll just eat alot and hit the gym hard ” I COMMAND YOU TO GROW, ISYMFS”…no such thing as over training

  • Man that was awesome you affirmed some things I was suspecting I did wrong first couple weeks back plus some things I wasn’t paying attention to as well!

  • I like this workout!! I’m a womanand don’t see many women on the comments section, but I’m doing this workout with my husband tonight!

  • Hey! If anyone else wants to uncover exercise equipment for senior citizens try Loctavan Senior Fitness Strategy (just google it )! I’ve heard some amazing things about it and my buddy got amazing results with it.

  • guys I need help.I was 161lbs before the gym closed for COVID-19,and then 3 months of staying at home doing nothing I’ve lost 11lbs of muscles and fats. When gym reopens at the end of June,I went back with the same routine and starting lean bulking.About 1.5 months later,I’m now almost at the same weight(158lbs) as before and most of my strengths are already back(except bench),but in terms of size I’m only about 85% to 90% of my previous size. What I don’t understand is why am I still not back at my previous size despite being almost at the same weight and strength as before?

    Am I doing anything wrong or is it normal and I just have to train and wait longer? I’m an ectomorph and I heard that it’s harder for ectomorph to gain back lost muscle mass but I’m not very sure.

  • its crazy. i layed off the gym for about 7-8 months cause i was sharing a house with my gf. i got back into working out at home and i gained my strength back in the matter of about 3 weeks. im a month in and im feeling stronger than i ever have. even gained 15 pounds since!! ive just really focused on my diet and i saw those numbers rise on the scale and the weights.its crazy cause ive always been skinny thinking i was a hardgainer but im really not. i got so tired of being skinny so i literally just started stuffing myself anytime i was in the kitchen lmao. i just had to eat so much more food than i thought… this goes to all of those out there who cant seem to grow muscle or get stronger, EAT EAT EAT! every two hours if you can xD it wont fail i promise

  • Decided to use the plan after a hiatus but didn’t listen to the RPE and %1RM guidleines and added a few more reps / a bit heavier weight than was advised and now I am paying for it with intense DOMs. I should have just followed the plan.

  • I find it difficult to do step 3, engaging the core, without doing a gentle Kegel at the same time. Any advice on how to isolate just the core like you talk about without feeling like I am also doing a Kegel? Thank you so much in advance for your reply.

  • No weightlifter here but still an athlete and…thanks, I really needed to hear this. I am going balls to the wall with my training: Need to check on my sore ego. Also: Great accuracy in content providing, Sir! That’s very good content.

  • You make great videos check out some videos from Chris Jones he’s got some really good videos too!
    Check it out

  • hello! i just found your videos and am so happy i did. i have RSD, fibromyalgia, piriformis syndrome, siatica, post concussion syndrome. is there any exercises i can do for RSD? fibro? ive had RSD and fibro for 20 years but got rearended one year ago and that gave me many more problems as if i needed that. RSD is too much to handle for anyone. it is about 85% of my body now but started with my left knee with the bursa sacks bursting from getting hit by bumper of car then went to RSD lucky me. my right hip is hurting sooooo much now aswell because of the accident a yr ago, i have bad migraines and headaches almost everyday, had whipllash and i dont think its gone away. the covid months have been horrible and made me worse and much more weak in the legs. what can i do to strengthen my muscles. thanks for the hip exercises and neck exercises, i am doing those but cannot put my head back, it is bad if i do that. thankyou for your time and i love your videos. have a great day.

  • How to breath while enganging your core during workout?

    Everyone said, ‘dont hold your breath!’ If i breath then how i’m sucked them in. I just can’t activate my core. Who’s having the same problem with me? ��

  • I am forever grateful to Dr. Umoru who save me from Herpes. I am a living testimony of how Dr. Umoru cured me with his effective herbal medicine which I ordered. After many years of suffering and pain and I lost my marriage because of this useless virus but I am here today to testify how I came across Dr. Umoru on YouTube who finally gave me his herbal medications which did the miracle. I highly recommend Dr. Umoru herbal product for all kind of diseases or virus you are Suffering from contact this great doctor today so you can be free. Contact him via email [email protected] com or WhatsApp/call +2348165436638

  • Hell yes. How do I get my gains back and quickly because I allowed myself to gain 38 lbs from my last training burnout followed by divorce which totally put me into a state of “permanent eff it vacation mode” I can say that I’m proud and wasn’t vain in gaining weight. I embraced that shit real quick.

    Thank God for muscle memory. But damn the cardio is going to be KILLER

  • Wow thanks Jeff! I am from South-Africa and I’ve been watching your videos closely and even taking notes. I just want to say I really appreciate your videos. I’ve learned way more from you than from local coaches that I’ve paid lots of money for. I can’t wait to use your program once gyms open agian!

  • I really needed to see this video! This gave me some confidence that I was lacking. Also in maybe a future video can you touch on sleep and sleeping patterns? And how it affects mental/ physical attitude towards training? Much appreciated.

  • Oh my, all the tension in my groins literally disappeared after doing this. Can actually sit cross legged on the floor without pain now and hopefully in a couple days I can return to training (from having two weeks off), thank you so much!

  • I’m speechless about the way you make this video with all the sketches on the paper. The 2 million followers are more than worth if we look to the effort which you put in your video’s. The greatest of all is that everything is evidence based, so many thanks for this valuable content Jeff����

  • Superset the exercises into each other to make it a little more challenging. For example, after the first set straight arm pull downs do the first set of bent over rows then take a 30sec 1 min break.

  • Wow!! Amazing!!Thank you for the the stretching regimen… My left glute and hamstring were screaming. Did it today and I had immediate relief. I run everyday and do sprints and drills. Will try to do this everyday. Thanks again. Frank.

  • Your videos are realy nice. I like the scientific approach in combination with the funny parts. Bro-Jeff and Nerd-Jeff were a great addition. The steady use of papers without overloding the video with them completes the high quality of your videos.

  • I love your videos, thank you so much for teaching us core activation. I have a doubt, I was told its not the best practice to draw your stomach muscle in, will you please help me to clear my doubt.

  • How do I know if I’m actually contracting the core muscles and not just holding in my belly? �� or is holding the belly… engaging your core? i’m still so confused!

  • hey,if anyone else is searching for exercising for seniors try Loctavan Senior Fitness Strategy (do a search on google )? Ive heard some decent things about it and my co-worker got amazing success with it.

  • I am 62, not terribly old but I do have issues which mean I can’t walk far but I can do most of these exercises. Thanks for uploading this.

  • This is 100% off topic but being that no gyms within NY state are currently closed i was wondering where you happen to buy workout equipment

  • Would it be any different if you would do one of each. Like 1 back exc. Then 1 arm exc. Then back to a back exc. And another arm exc. And knock them all out like that. Or is it better do all back exc. First then all arm exc?

  • Good videos thank you. The last videos I looked at for seniors had them doing things that 50 and 60 year olds can do but not 80 and 90 year olds!

  • I found this for my dad and ended up watching him it AND DOING it. I enjoyed the tone of voice, pace, and exercise moves. I’m a woman and 30 years old. ��‍♀️

  • How come u dont have ur own YouTube page? I see that u dont hit an arm workout? Is it because hitting bis tris together is counter active?

  • hey,if anyone else wants to discover exercise for elderly women try Loctavan Senior Fitness Strategy (just google it )? Ive heard some unbelievable things about it and my buddy got cool success with it.

  • I feel like you should have mentioned what to do with upper half during this. Do not lean back and strain your back. Relax your shoulders. Don’t slouch.

  • If anyone can help point me in the direction of any literature on the difference in gains when it comes to floor press and bench press would be appreciated. Home gym with no rack and no bench for bench press

  • Hi Michelle
    Can older age women fix their diastase or close their abdominal muscles with exercise or it’s just for newly mothers or young mothers
    Please please reply thanks

  • Wow these are easy exercises for seniors…Simple and easy to do! I have saw something like this too in ANDC Channel Vlog #2…You can also check it. They are simple exercises for seniors or adults. Highly recommended!!!

  • It is so nice to see an older man, with clothe’s, and shoe’s on, thank you. It is disgusting seeing so many exerciser’s almost naked.

  • I feel like i have pain in my hip and upper thighs but I don’t feel any problem in working, running or walking but when i sit i feel pain sometimes

  • finally, something I can watch and do without having to watch some young person who doesn’t even need to do them… they could just get a job and stay busy on the farm! But too many of us have bought the farm now and need to be led by ‘one of us!’ yay thanks for being there.

  • Excellent video! I’m a proponent of bodyweight exercises and walking. The more we move our bodies, the healthier we are. Average walking speed studies show that an older person’s pace, along with their age and gender, can predict their life expectancy just as well as the complex battery of other health indicators such as blood pressure, body mass index, chronic conditions, and smoking history.

  • This is perfect!

    I’ve been struggling with pretty severe symptoms for years, and it’s looking like I have endometriosis. I’m seeing a specialist next week to schedule a diagnostic laproscopy, because that’s the only way to officially diagnose endo.

    I also have been training in Powerlifting, and my first meet is in a few weeks. I’m going to try and schedule my surgery after my meet, but I’ve been having some anxiety about getting back to the gym. I think my training has helped me manage my symptoms, and it brings a lot of positivity into my life, so I really don’t want to lose that.

    Everything I’ve read on the surgery is that I’m probably going to need to take 3 weeks off of work, so I’ll probably be out of the gym for longer than that. It’s a little scary to think about how much I’m going to lose, but it helps to know that I have the tools and knowledge to get back to training after a necessary, but pretty involved, procedure.

  • I experienced hopeless for 2 years. I assumed that the sleeping disorders will be never be healed. Not until a psychological behavioral therapist encouraged this remedy. It aided me find out more about sleep. And every night, I can right now sleep normally. I enjoy relaxing in the mattress once more.. Good luck, you will get the results, find it on Google. Name is Zoey Sυnodoz
    take care

  • What a physic you have brother..i wish if you would have been a muslim.You are very handsome bro i am imagining u in Pakistani dress and your look is gorgeous ♥️

  • I\’m not sure but,if anyone else wants to uncover exercises seniors try Loctavan Senior Fitness Strategy ( search on google )? Ive heard some super things about it and my mate got excellent success with it.

  • I got a question. I finished the bridge program and am now thinking about getting a new PPL 6 days a week Program, but I’m really happy with the current one (the Bridge program) would It be advisable to just keep that Programm and maybe add a set extra for every Exercise or something

  • Learned a lot about making video and idea from you brother. Keep up the good work! I too just started to make videos on youtube. Feel free to check them up and find flaws and suggestions:)

  • Full Workout:
    1. Bent over row (5 Sets 12,10,8,6,4 Reps)
    2. Pull ups (5 Sets 8-10 Reps)
    3. Dumbbell row (6 Sets 12 Reps)
    4. Reverse grip lat pull down (4 Sets 10-12 Reps)
    5. Close grip cable row (4 Sets 10-12 Reps)
    6. Incline bench dumbbell row (3 Sets 8-12 Reps)
    Giant Set
    7. Wide grip lat pulldown (3 Sets 10-15 Reps)
    8. Straight bar cable pull down (3 Sets 10-15 Reps)
    9. Standing low cable rope row (3 Sets 10-15 Reps)

    Have Fun Getting Huge:)

  • I like this channel but it missing the science for each exercise and generaly more information… Those videos are just watching how to do it +and that’s all. I think 4M+ channel should do more complex videos!

  • Dorian yates warmed up and did 1 set to failure… achieved more then everybody else so this is just simply overtraining
    And dumb

  • Hi Doctor, Thanks for the video.. I had Tibia fracture and hip bone dislocation both on right leg. i was put on Ilizarov frame since 1 year and now that has been removed 15 days back. I am having Trendelenburg sign, cant walk normal as in advised not to put full weight on my leg. Please suggest exercise to heal it.. i am very scared

  • Good and easy exercise i am 62 years woman i have week macels so that’s why I have sevear lower back pain i have a lot weight and i try to lose weight all my life but it is difficult -i do walking daily and a active at i start vegetables deit so i feel good

  • No inflection in voice, monotone for the most part. Good info. I mute the audio and use the closed caption. That way I don’t fall asleep listening.

  • If you do all back and then all bicepts without switching between em doesn’t that tire you out more? Is it bad to switch between bicept and back workouts? Feels more fresh that way

  • I am forever grateful to Dr. Umoru who save me from Herpes. I am a living testimony of how Dr. Umoru cured me with his effective herbal medicine which I ordered. After many years of suffering and pain and I lost my marriage because of this useless virus but I am here today to testify how I came across Dr. Umoru on YouTube who finally gave me his herbal medications which did the miracle. I highly recommend Dr. Umoru herbal product for all kind of diseases or virus you are Suffering from contact this great doctor today so you can be free. Contact him via email [email protected] com or WhatsApp/call +2348165436638

  • I really like your videos I appreciate how thorough you are, I submitted my email to get your come back bridge program but I have yet to get an email today do you some thing wrong?

  • Having slight pain bottom joint of pelvic muscles and hip joints after doing this for three days.. will it subside? Or should I stop doing this? Please respond.. Madam.

  • Are cables better for all bicep workouts? If Time under Tension is key, doesn’t it make sense to replace hammer curls and single arm bicep curls with cable curls (hammer and single arm)?

  • Hi, please can you help me. When I lift my right leg up to my chest, I hear a “clunk” sound come from around my hip area as opposed to a snap/pop sound. If I move my leg outwards and lift the leg again, I don’t hear the sound. There is no pain, but do you know what this might be? I also have patellar maltracking which is not resolving itself by strengthening the VMO and glutes and I think this may be linked. I also sit during the day more than most people. Thanks!

  • V字下拉 3sets 12reps

    Barbell划船 3sets 10reps

    宽握下拉 3sets 10reps

    V字平板拉 3sets 12reps

    架上硬拉 3sets 12reps

    坐姿弯举 4sets 10reps per arm

    站姿锤式弯举 4sets 12reps per arm

    直杆绳索弯举 3sets 10reps

    绳索锤式弯举 3sets 10reps

  • ► Shop Bodybuilding Signature Supplements:
    ► Premium Fitness Plans:
    ► Get Abel’s Full Workout Here:

    | Abel’s Ultimate Back Workout |
    1. Wide-grip bent-over barbell row: 5 sets of 12, 10, 8, 6, 4 reps,
    2. Wide-grip weighted pull-up: 5 sets of 8-10 reps
    3. Single-arm dumbbell row: 6 sets of 12 reps
    4. Reverse-grip lat pull-down: 4 sets of 10-12 reps
    5. Close-grip seated cable row: 4 sets of 10-12 reps
    6. Prone dumbbell bench row: 3 sets of 8-12 reps, triple dropset
    7. Triset: 3 sets of 10-15 reps
    a. Wide-grip lat pull-down
    b. Straight-bar cable pull-down
    c. Standing low-cable row

  • So leg day… never train a soar muscle lol. I do leg day and I’m in a wheel chair for a week so just do it ever other week? Hahaha

  • Dodo me
    I watch a lot of health videos AND animal videos
    I was looking about hip pain, but when I saw the dog at the beginning I thought “oh wait did I click on dog pain?” ��

  • I had for 2 weeks pain around my hip and that sucks wen you do a sport like american football so i tried this now most of the pain is gone im going to try this a couple more times. I guess we just have a bad cooldown. Atleast i think.

  • 2:13 thanks for saying that. I’m a personal trainer and can never explain to people what I mean by pull through the elbows. Damn near perfect form on everything. Good vid

  • Iv already got good back genetics i hit it twice a week with 3 exercises and a warm down but i also do biceps with them and they are lagging i think i need to go heavier on biceps or more sets or something

  • You mentioned about the reps and rest but didn’t say anything about how many sets per exercise? Can you clarify that please. Good video thought. Will definitely do it on my next chest day.

  • I like seeing more emphasis on negative exercises. Dorian Yates had the philosophy, you are strongest in the negative, then static and then concentric. I don’t see enough fitness practitioners using this. Well done!

  • Could you send link for purch of ur plum foam cushion? I totally need that for knee lunges. My yoga matt not enuff support. Thanx.

  • H, thanks for this routine! But i have many questions about it:
    I do it like that:
    First set with 30sec rest between exercices and 1min30sec between 2nd set
    And 2nd set with 45 sec rest between exercices and 1min30 sec between last set with 1min rest between exercices
    It’s good?
    And how many time a can do it in my week?

  • I swear, anybody who does work outs with a straight face and doesn’t look like they even open their mouths to breathe creeps me out.

  • Anyone have suggestions for reasonably space efficient home equipment to buy to do exercises along the lines of those australian pull ups or negative muscle ups? It’s as simple as a single horizontal bar, but not really sure what to look for in terms of a quality setup for that.

  • You make me so relieved, I feel so much better. I’m training for my karate, which I gotta do highkicks; and this will definitely help.

  • I do believe that the best result of what made my back get huge was doing muscle ups. I have yet to find a workout that does a better job at developing the thickness of my back

  • Doing a back work out as I type! I Cant performe all of these exersices �� but I tried… I’m giving it my all to the ones I can do with proper form! Great work out brother! It’s a killer!!

  • I’ve notice more gyms switching out their straight pull-up/ chin-up cars for what looks like a curl bar. I’m assuming chin-ups on a ergonomic bar is easier on the wrist then on a straight bar has anyone else used a ergonomic bar yet

  • Yes, I don’t know if there’s an additional way to show or explain it, but it feels like quite a trick to engage those muscles without “tucking” the pelvis. It’s feels like I’m putting downward pressure on my pelvic floor..

  • Help, if you may! During the first stretch (this has long been an issue for me), I feel a tightness (some kind of light pain anyway) right at the hinge between my hip and thigh only on my right flexor. Do I need to be strengthening my flexor, or stretching it? I honestly can’t figure out what the root of this is.

  • Do you want to be famous? Do you want to be successful? Do
    you want to be rich? I do. Some people say to me that it is impossible, but I
    believe that is possible. That is archivable if you work very very hard every
    day. I have a YouTube channel, where I am showing my journey to the dream. Come
    and check it.

  • Sounds like a great workout plan. I find my grip giving out before my muscles. What type of grip/wrist strap were you using? I broke my left wrist a few years ago and have minor ligament damage so my left hand gives out on heavier weight towards the end of my sets.

  • What about normal pull ups? you know the exercise that is the best bodyweight option for building a bigger back? im brainstorming over here:Dd

  • Lol made the dumb mistake of ‘confirming if I could still hit my RDL PR’ during my first gym session since lockdown. I’ve been sore for 1 and a half weeks now. I completely could NOT walk for most of last week. Wish I watched this earlier.

  • @Michelle Kenway, that’s a great step by step explanation. I have a question. Do we have to engage the core for all the workouts and all throughout? I am confused. That’s so difficult.

  • Sup Thenx, every time I do a hanging exercise, I feel a slight pinch right on my right shoulder and left elbow joint. Any ideas on what to take for it? Currently taking glucosamine. Getting hella annoying as I want to do more hanging exercises

  • Ms. Michelle, I can’t express enough how applying your explanation of posture with pushing your chest out and pulling head up with a string has helped me. I have been struggling for a very very long time with poor posture. Probably all my life, I remember seeing pictures of me sitting in a saddle and leaning forward when I should have been sitting up straight. I had some serious sciatica issues about 2 years ago where I literally could not walk after riding across America in a moving van (passenger side) for over 3600 miles) Took me a long time to get out of that pain and to literally be able to walk without the use of something to brace or hold onto, I am good there and do everything from yoga to ride my bike to power walking to skating but the posture deal is taking me longer. I find myself leaning forward because of pain etc or just having the right strong muscles. But I find when I have good posture and walk in that good posture it makes all the difference and I am not in pain.. I have taken up artistic roller skating and good posture is a struggle with me while skating, and if you know anything about that sport you must have good posture. When I apply this new way for me of how you explained chest out and head up, this is a whole new realm for me, its like I feel solid and strong from head to toeI am so excited because I can keep my abs engaged and knees bent and back straight and head up the way its suppose to me while executing the movements in artistic skating. I am constantly in amazement while i walk around in that right posture. I laugh to myself because I feel so out of the norm after having been bent over for so many years. I catch myself looking in a window to see if I am leaning way far back or something but no I am in good alignment and my husband isn’t saying to me to stand up Tracy your bent over. Oh I am soooooo happy!!!! I do wish your videos were full routines when your do workouts like for upper and lower body. It helps so much when you do the WHOLE thing with us. I thank you again for doing these videos!!!!!

  • 1.Straight arm pull down 3×12(V handle)
    2.Bent over underhand barbell row 3×10
    3.Wide grip lat pulldown 3×10
    4.Low cable row 3×10
    5.Rack pull 3×10

    1.Seated dumbell curl 4×10(per arm)
    2.Standing alternating hammer curls h 4×10 (per arm)
    3.Straight bar cable curl 3×10
    4.Rope hammer curl 3×10

  • I honestly do not know how to do this, i feel like sucking in my stomach just to pull my belly button to my spine, but from what I understand that is wrong. But I cannot do the whole process ��. I think I’m missing something

  • I read about core strengthing exercises they said to tightening of ab muscles while doing exercises like planks or side planks. What is the meaning of that?

  • I enjoy how calm and fact based your videos are. The non obvious humor is a plus, you and Stephanie are my two new favorite channels!

  • Great video! If you are looking for more videos like this, you may find some of the sessions on our channel helpful too. Best wishes and keep up the good work!

  • Thank you for teaching us how to engage the core! I am now able to properly get the most out of my exercises. Thank you eternally!!!!

  • I don’t understand about the inhaling:'(( I mean I can engage my core when I exhale. But do I need to keep it tight when I inhale, or completely relax it? Thank you in advance ��

  • Thank you (and to the nice man showing us the exercises), for taking it seriously and giving us a no-nonsense demonstration and instruction. It’s nobody’s fault to get older each year and it’s hell when your legs, feet, shoulders, back etc all ache, but these are good, gentle and helpful exercises we can follow. Thanks again ��

  • Thank you for such a great video. You make it easy to understand! Is engaging my core something I should do when I’m on the treadmill, or during a specific time or activity? Thank you so much for all you do. You are an amazing teacher.