The PERFECT Back Workout (Sets and Reps Included)

  • Опубликовано: 17 фев 2019
  • 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 -
    Subscribe to this channel here -
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Комментарии • 2 870

    ATHLEAN-X™  Месяц назад +692

    *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!
    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…

    • lord havmercy
      lord havmercy 18 дней назад

      But Jeff, if I slam the w8s down like u did, planet fitness would ban

    • Last KingsYT
      Last KingsYT Месяц назад

      ATHLEAN-X™ can you add me

    • BOSS MAN
      BOSS MAN Месяц назад

      I doubt anybody will see this but I really need some advice as to what I really should be taking supplement wise. I currently take 1 scoop of golden standard whey protien everytime I lift. I want to by the athleanx stuff but I can't afford almost $200 on top of buying any sort of vitamins. I get why its pricey though because of quality. However I really would love to hear what others are talking and what I should. BTW I'm 18 and have been lifting for 4 years now. THANKS to whoever responds!

    • Drink Paint
      Drink Paint Месяц назад

      Seen this Jeff?

    • edward vincent
      edward vincent Месяц назад

  • Justin Singletary
    Justin Singletary 14 часов назад

    What if i cant do a pull up yet? What to do instead?

  • willy tang
    willy tang 15 часов назад

    About the rocking pulldown, is it 10-12 rm each side in 1 set?

  • Scott
    Scott День назад

    This new "epic" background music is very distracting. Please remove from future vids!

  • pri5nce
    pri5nce День назад

    Nothing for the lower back?

  • Charlie Testa
    Charlie Testa 2 дня назад

    What does rm stand for?

    NISHAD ART 2 дня назад +1

    Note: the bgm is naturally produced due to jeff

  • Fares Ammo
    Fares Ammo 2 дня назад

    Should i do the shrugs with barbells instead

  • Denny Rubin
    Denny Rubin 3 дня назад

    It was finally answered! I was doing shrug workouts all this time for my shoulder days. I'll switch it up tomorrow for back day.

  • Txmonkey121
    Txmonkey121 3 дня назад

    Thanks Jeff your video was awesome

  • Guitarist4G0D
    Guitarist4G0D 5 дней назад +1

    Just finished this workout. I really do feel like i hit every inch of my back for once. Thanks Jeff

  • Bram le Fèbre
    Bram le Fèbre 5 дней назад

    For years I thought he said Jeff Caval here, until I read his namebar in this video...

  • Anonymes Kind
    Anonymes Kind 5 дней назад

    Jeff you Know I Love you

  • Daniel German
    Daniel German 6 дней назад

    On the shrugs is it 10RM weight?

  • gv Verma
    gv Verma 6 дней назад

    Creatinine reduced

  • Angus Duffy
    Angus Duffy 7 дней назад +1

    Jeff, would you be able to show us how to combine a back and biceps workout or chest and triceps workout. As I don’t know which exercises I should be including or sacrificing in my push pull legs.

  • Must Watch
    Must Watch 7 дней назад +1

    Your body is too nice to cover with a shirt

  • LowKeyEasy
    LowKeyEasy 7 дней назад

    Striation Nation!

  • Vincent Ma
    Vincent Ma 8 дней назад +1

    Hey, if I can't do that many chin ups is there an alternative? Thankssss!!!

    • Vincent Ma
      Vincent Ma 5 дней назад

      +Patrik Wiedemann thank you

    • Patrik Wiedemann
      Patrik Wiedemann 5 дней назад

      Vincent Ma do as many as u can, u will improve by time, or use the dip machine

  • Simon Tasso
    Simon Tasso 8 дней назад

    0:16 damn Jeff dropping those fact bombs again

  • Junho
    Junho 8 дней назад

    If you want to target your teres major more than lats, you need to do wide grip movements such as stanch, wide grip pull up, stanch grip deadlift etc.

  • Junho
    Junho 8 дней назад

    If I were you, I would add stand press movements. those are all about pulling.

  • Junho
    Junho 8 дней назад

    There are mainly six muscle groups in back

  • Yoga Integrated Science
    Yoga Integrated Science 8 дней назад +4

    Such an innovator in fitness. I really enjoy your videos. Namaste 🙏

  • Tony Pieri
    Tony Pieri 8 дней назад

    Howuch weight should we be doing on the shrug ladder?

  • Awesome Dude
    Awesome Dude 9 дней назад +1

    How do i get lats like bruce lee im a boxer and I’ve proven that lats give more jab power

    • Follow the howl
      Follow the howl 6 дней назад

      This whole sentence gets more confusing the more i read it 😂

  • aziz00almubarak
    aziz00almubarak 9 дней назад

    Gonna bang this tomorrow

  • Ahmed Asim
    Ahmed Asim 10 дней назад

    Salak msn bro

  • Đại Long Nông
    Đại Long Nông 10 дней назад

    4rm 8rm là gì ae. I am vietnamese, who can answer me, 4rm, 8rm is ???

  • TakumaSD
    TakumaSD 10 дней назад

    On the Y/W raises, do you stabilize your feet with a bar or something? I’m not able to get the ball very low along my torso otherwise

  • A Phillip
    A Phillip 10 дней назад

    Your a Genius Jeff! Salute!!

  • Ryan Collins
    Ryan Collins 10 дней назад

    Trying this tonight

  • Andres Canizales
    Andres Canizales 10 дней назад +2

    Bruh 9:26-9:31 he’s spitting HEAT

  • Jahin Kolin
    Jahin Kolin 11 дней назад +4

    Can you make a calisthenics perfect series.

  • El Vene
    El Vene 11 дней назад

    Hey atlhean x I have to tell you here at least, thanks to your videos I have lost 6kg of weight without losing strenght, love this videos bro

  • Rogue Video Productions
    Rogue Video Productions 11 дней назад

    Don’t forget the beginning of the work out. Cardio lol.

  • Oli
    Oli 11 дней назад

    I can't seem to do any pull ups. I had shoulder surgery a few years ago. I just started lifting a few months ago. I'm 100kg weight. My 1rm is 240 deadlift, 150+ squat and 90 bench. But I can't do wide grip pull ups. It's not my forearm, it's my shoulder. Dips kind of hurt too but I manage bodyweight. And I can do bodyweight chin ups okay.
    What do I need to do to fix my pull up, it's the last thing I need to fix!

    • Renzo Meza
      Renzo Meza 11 дней назад

      Oli i’ve had shoulder problems and I’ve been working on doing a lot of stretches and rotator cuff workouts every week at the gym, it’s helped a lot. Jeff has some info on the shoulder day workout and you can find more stretches on youtube.

  • Toniano Valdosan
    Toniano Valdosan 12 дней назад

    Done.....I'm dead now, but happy. Thx Jeff

  • oussama karba
    oussama karba 12 дней назад

    Background music ?

  • Abhijit Tiwari
    Abhijit Tiwari 12 дней назад

    You are better than jeet salal

  • ghgg10 G
    ghgg10 G 13 дней назад

    Please do the perfect Push Workout

  • markeus lee
    markeus lee 14 дней назад

    Is this good for size? I feel like it’s more for functional strength, which is a good thing. Just wondering.

  • Abdur Rehman
    Abdur Rehman 14 дней назад

    Where can I get the music playing in the back ground?

  • Shahbaz Tariq
    Shahbaz Tariq 14 дней назад +4

    Jeff i beg you Perfect Push/Pull/Legs workouts plz ...

  • Ms Jeelani Deen
    Ms Jeelani Deen 14 дней назад +1

    Dai tamil dub panraa

  • chris
    chris 15 дней назад

    What is RM?

  • Mister Bored
    Mister Bored 15 дней назад +63


    • william sewell
      william sewell 2 дня назад +3

      There are no short cuts here. Watch the entire video while doing face pulls.

    • Noorul Hadi
      Noorul Hadi 9 дней назад +1

      It's 8:40 the last one

    • Ashok Gaudel
      Ashok Gaudel 10 дней назад


  • Tanay Kotecha
    Tanay Kotecha 15 дней назад

    Is it just me who has lower back pain after the explosive bent rows and feeling no contraction in the high tension exercises?(The High Cable Pull & The Rocking Lat Pulldown)

  • Daniel Gutierrez
    Daniel Gutierrez 15 дней назад

    Jeff is a fucking unit

  • Braden Fears
    Braden Fears 15 дней назад +1

    Did Jeff just make a perfect back workout without using that face pull?!?!

  • SpeedFlash
    SpeedFlash 15 дней назад

    Does Jeff take creatine?

  • Jake NBA
    Jake NBA 16 дней назад

    I had ACL surgery a couple months ago and can't do leg excercises. What are some good alternatives to deadlifts and dead rows (for the back)?

  • Unknown
    Unknown 16 дней назад

    the is the ideal physique I think. Lean and streamlined. Shredded and aesthetic.

  • George Montgomery
    George Montgomery 16 дней назад

    Your the man Jeff

  • Bobby Palmer
    Bobby Palmer 17 дней назад

    Love the Perfect workout series! Can you do a video on the Perfect Push workout and Perfect Pull workout for people on a Push/Pull/Legs program?

  • elie Klayme
    elie Klayme 17 дней назад

    Can the corrective exercises be done first? That means before all other exercises and compound movements?

    • Game0verFool
      Game0verFool 15 дней назад

      That would be most logical. It would warm up those muscles and help you focus on good form during the heavy lifts

  • sidetrakkZ
    sidetrakkZ 17 дней назад

    Yes!!!! Awesome that's why i luv this channel!!!! Thank you!!

  • CeeWorld
    CeeWorld 17 дней назад

    Anyone know what, “RM” means? On the workout snapshot. Thanks

    • CeeWorld
      CeeWorld 16 дней назад

      Cory Flynn ✊🏽

    • Cory Flynn
      Cory Flynn 16 дней назад +1

      CeeWorld 4RM = 4 rep max

  • CeeWorld
    CeeWorld 17 дней назад


  • peculiarlittleman
    peculiarlittleman 17 дней назад

    Will try. Got nothing to lose.

  • kay oss
    kay oss 17 дней назад

    How are you not a Marvel super hero? The rippness In Jeff’s is making me feel ashamed of myself

  • Alec Robinson
    Alec Robinson 17 дней назад

    I love the Athlean X videos, but that background music is almost drowning Jeff out.

  • Jose Hernandez
    Jose Hernandez 17 дней назад

    What is RM?

  • JustAnotherSimpleTeen
    JustAnotherSimpleTeen 18 дней назад

    Putting the truth BACK in training!

  • Hjulvisp
    Hjulvisp 18 дней назад

    I would love some stretches to go along with this.

  • FuckYouYoutubCall911
    FuckYouYoutubCall911 18 дней назад

    I will try this today

  • fitness body
    fitness body 18 дней назад

    Sub arab 😕

  • Rich Simmons
    Rich Simmons 18 дней назад

    Jeff, can you include some recommended hiit or fat burning workouts using barbell/db/kettlebells, while still increasing strength/hypertrophy/athletic ability ? I know you marketed a workout somewhat along the lines of p90x at one time- can you give us what i know would be a superior version of that

  • Abhi J
    Abhi J 19 дней назад

    Muscle marker is so famous that

    He can start his new channel

    • Abhi J
      Abhi J 18 дней назад

      +Jay Tee Yes .... You will see in future

    • Jay Tee
      Jay Tee 18 дней назад


  • n'Till the end Rock
    n'Till the end Rock 19 дней назад

    Wow this vid is great. Super explanation and visuals

  • TenTaur Tv
    TenTaur Tv 19 дней назад +5

    He looks like the younger Toguro brother from Yu yu hakusho.

    ALKEM-1ST 19 дней назад +3

    Yo that track in the background is fire 🔥 lmao

    Another good video btw!

  • Matthew Thurston
    Matthew Thurston 19 дней назад +13

    I know this will just be said to the void but I wanted to say I have done this every Monday for the last 3 weeks and I have already seen marked improvements in my strength. Thank you for this video. Had to let you know.

    • Ali RS
      Ali RS 13 дней назад

      Matthew Thurston awesome

  • Aman Shah
    Aman Shah 20 дней назад

    Best 👌🏼👌🏼

  • Griffix
    Griffix 20 дней назад

    The perfect ab workout please!

  • Pedro Alves
    Pedro Alves 20 дней назад

    Cant do deadlifts due to lumbar scoliosis. Any replacement?

  • VerryLongName
    VerryLongName 20 дней назад

    Can you also do the alternating Y and W raises on an incline bench?

    • spirit wolf
      spirit wolf 18 дней назад

      You can, but he's incorporating the hyper-extension as well for lower back. I've done both and the way Jeff does it is much more effective. From the incline bench IS killer also.

  • Johnathan Blauw
    Johnathan Blauw 20 дней назад

    He said and wrote in the video 8, 6, 4 and 4 Reps on Deadlift, but wrote 10, 8, 6 and 6 in the description...

  • Dio
    Dio 20 дней назад +1

    What about weighted trunk lifts? With the legs pinned down.
    Its like a hyper extension but a different range of motion.
    I was told it was and for the spine. Anybody else ever tried this?

  • Navnit Krishnan
    Navnit Krishnan 20 дней назад

    Do a plate workout.

  • Evald Sinanovic
    Evald Sinanovic 21 день назад

    Damn man much respect, you've got a great back,arms and shoulders. I enjoy your videos a lot! I personally stopped lifting about 6 years ago,that time my weight was 198 lbs with 9% body fat. So these exercises such as deadlifts and pull ups were pretty easy. Now that i am 230 lbs with over 20% body fat these are very hard for me. Sadly with my weight and being absent for over six yrs from lifting i can hardly do two pullups but i am getting back into it and watching your vids and tips are helping me get back into shape. Keep it up my friend

  • Vili Taskinen
    Vili Taskinen 21 день назад

    I dont think this guy has a good looking body. He seems to know alot but not great looking muscles..

  • John doe
    John doe 21 день назад

    Jeff is the truth.

    ARUMUTTU MURALI 21 день назад

    What is RM ? mean

  • Malachi Beerram
    Malachi Beerram 22 дня назад

    3:00 - Interset/Warmup - Pushdown
    2:01 - 1A. Deadlift x 10,8
    2:25 - 1B. Weighted Chin x 4RM, 8RM
    2:01 - 2A. Deadlift x 6,6
    4:05 - 2B. BW Wide Grip Pullups x F,F
    4:49 - 3. Barbell Dead Rows (12RM) - 2-3 x 8-10
    5:41 - 4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12
    8:04 - 5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)
    8:59 - 6. Barbell Ladder Shrug Finisher - 1 x F

  • Coach Cat
    Coach Cat 22 дня назад

    You are my fitness god!!!

  • Punji Panicker
    Punji Panicker 22 дня назад

    Jeff, how about a video discussing HEX/TRAP Bar Deadlift vs Standard Deadlift?

  • Kayan Ananda
    Kayan Ananda 22 дня назад

    how much rest time between sets?

  • Matthew Steen
    Matthew Steen 22 дня назад

    Ive been lifting shit for a decade and never have i seen a better free legit platform for instruction. This is straight instruction.
    find someone that disagrees with this dude.
    Hands down best most generous person on the internet .

  • Hadi Naji
    Hadi Naji 22 дня назад

    I have trouble with the chin up does any 1 know the next best alternative

    • Dino Kovač
      Dino Kovač 21 день назад

      well u can always replace it with lat pulldown machine, just grip the bar like you would if you were doing the chin ups. Youre gonna need more weight then usual tho.

  • Alex Chavez
    Alex Chavez 23 дня назад

    My gym does not have a deadlift for some reason I don’t know why! What do I do

  • Random Videos
    Random Videos 23 дня назад

    Perfect core workout?

  • Jaye Suthar
    Jaye Suthar 23 дня назад

    Why doesnt RUclip allow me to press Like Multiply times?
    This video demands it!!

    SIDDHARTH SIDD 23 дня назад

    How old r u?

  • xavier pereira
    xavier pereira 23 дня назад

    Hey Jeff. Could you please upload perfect pull workout and push workout.

  • Moose92411
    Moose92411 24 дня назад

    Damn. I found this too late. Now I need to wait until Sunday for my next pull day!

  • Comic Book Bob
    Comic Book Bob 24 дня назад

    What's a good alternative if you can't do chinups?

    • s4nd33p
      s4nd33p 24 дня назад

      learn to do chin-ups!... search the archive he's done a vid on how to improve pull-up/chin-up

  • Walter R.
    Walter R. 24 дня назад

    Can we push for him to have his own tv show 😬

  • Akhil Babu
    Akhil Babu 24 дня назад

    Hi am having a pop & pain in my sternum is there anything that can be done regarding this ? hope you reply.

  • Jessi Stewart Fitness
    Jessi Stewart Fitness 24 дня назад

    Screenshot this workout for back day tomorrow! Thanks Jeff!