The Best Science-Based Back Workout (TARGET EVERY MUSCLE!)
ฝัง
- เผยแพร่เมื่อ 27 ส.ค. 2017
- In this video I discuss the best back training workout that utilizes exercises for a big back, as well as exercises for a wider back based on current scientific literature and our anatomical understanding of the back muscles. It’s important that you not only choose the right exercises when performing a back workout for mass, but to also perform these exercises in the correct fashion to target the right muscles. If you’re looking to add more mass, depth, and width to your upper back and lower back while targeting muscles that are important for scapular and shoulder stability, then this is the best back workout video for you.
Within the video I’m going to discuss 5 exercises that I believe are essential to grow a powerful and attractive looking back: the deadlift, pull-up, chest-supported row, lat pulldown, and scapular pull-up.
I will go through each of these exercises and show the muscle anatomy worked in each exercise, as well as the best variations of these exercises based on current research. It’s also equally important that you are targeting the right back muscles when you perform each of these exercises. I discuss a few “cues” and tips that have helped me minimize the involvement of secondary muscles and focus on using my back throughout each movement.
Don’t forget to give the video a like and leave a comment if you enjoyed it and found it useful!
MY SCIENCE BASED PROGRAMS:
builtwithscience.com/bws-free...
Studies:
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/9...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
Additional credits:
Pietro Boselli for the anatomy:
/ @pietroboselli
Jeff Nippard for the "science-based workout series" idea:
/ icecream4prs
Music:
soundcloud.com/lakeyinspired
soundcloud.com/bluewednesday
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2:17 Deadlift [3 sets, 6-8 reps]
3:08 Pull-Ups [4 sets, 6-12 reps]
4:54 Chest Supported Rows [4 sets, 6-10 reps]
5:40 Lat Pull Down [4 sets, 6-10 reps]
7:46 Scapula Pull Up [3 sets, +8 reps]
Back Muscles Activation
- think about pulling with elbows as opposed to hands
- depress your traps before starting each movement; shoulders down and away from ears
- use a thumbless grip
- middle and wide grip
Samuel Warner thank uuuuu
Thanks for timestamps
❤👌💪
MVP
Is that really the order you should be doing them in though???
As a physician, I respect the effort you've gone thru to search and collect all these medical and scientific studies. Well done.
As a guy reading a physician's comment, I like burritos. A lot.
4:10 “However I urge you not to immediately draw conclusions directly from literature, especially solely from EMG studies, as all studies have flaws and... individual differences in our anatomy and body structure...” A sign of a smart person right there.
I love the over developed traps makes me look hulkish
not smart, responsible. but yeah jeremey is a smart guy in general.
And a cocky one☝️ !
im 23 and have a desk job. Been doing all of your posture correcting workouts and I feel TREMENDOUSLY better after 2 days. thank you so much for posting the content
Hi Jeremy, my name is Joe Bell. I am a personal trainer at the Head Quarters of the Dallas Cowboys, Cowboys Fit. I find your content to be very informative and well thought out. You definitely put in a lot of work to research and practicing of your craft. I greatly enjoy watching on reading your content and the study's that you reference in your articles. Thank you very much for sharing. God Bless.
Joe Bell
*Joe Bellend*
are you trolling my dude ?
I also agree. He's very detailed knows his art!
Yes....steal the information....
Who’s the Dallas cowboys? What sport is that?
Very good video. I notice in the comments someone said your monotone. That is BS. Too many people on TH-cam sound like a used car salesman. I enjoyed your steady, even explanation and found it easy to listen to. Liked the video enough to subscribe. Keep up the good work.
Thanks man, hard to please everyone haha. Thanks for the kind words.
Darin Wood I find his voice soothing😂
Jeremy Ethier I’m so grateful to have found you! My 13 year old son is getting more into fitness and your delivery of knowledge will be easily received by him (both verbally & visually) so I can’t thank you enough🙏🏽
You have a very nice, smooth, even tone and delivery, making it much easier for me to follow your instructions. You are an excellent fitness instructor.
But he does need to put some variation in his explanation.
This dude's stuff is well thought out and thorough. My buddy and I have been doing his push pull legs routine for a few weeks now and it is definitely effective!!!
I love how this guy always approaches lifting from the perspective of trying to get as aesthetic as possible for the ladies.
Not really for the ladies. I work out because when I look at the gains in the mirror it gives me confidence
it's the most loser thing I've ever read.
@@madathmdlla you love Hagen Grell then
@@danielschwegler5220 hagen who? it's the first time I've ever heard his name. Nonetheless, what's your point?
Dáithi O’lionán are you Jeremy Ethier?
Thanks for watching everyone! I'm planning on doing this type of video for all the major muscle groups in the future. For the meantime, give me a follow on Instagram and Facebook for informative content that I put out on a more regular basis, and if you have any questions you can message me on those platforms:
instagram.com/jeremyethier/
facebook.com/Jeremyethierfit/
I've made a similar in-depth analysis of the arm muscles (biceps + triceps), legs, and chest and just released the videos for those. Check them out at the links below. Cheers!
BICEPS: th-cam.com/video/1PEKENchiuQ/w-d-xo.html
TRICEPS: th-cam.com/video/osUnjgwoh_Y/w-d-xo.html
BACK: th-cam.com/video/8LJ3Q3Fsrzs/w-d-xo.html
LEGS: th-cam.com/video/-AWLDxutS08/w-d-xo.html
Cheers!
Jeremy Ethier
Hey pal....
Need ur help...
I m 5 ft11 89kgs, can do 40 pushups in a go, but cant do 2- 3 pull ups,
Your advice???
Can i do 10, in 2 months??
Pls reply.
Make a video, on such cases.
Planning on doing a video on that in the future. Focus on doing negatives with your pull-ups, bodyweight inverted rows, and assisted pull-ups with the machine or bands. It's hard to say how quickly your pull-up will improve but those exercises will definitely help.
i tried so hard to watch and gain knowledge but just could not get past the music background. turn it down so people can focus better thanks
Thanks for the feedback, I'll keep that in mind for future videos.
Jeremy Ethier thanks Jeremy for the update science for the back muscles.
The best part of this video IMO is that you cite your claims with scientific studies. Keep that up, it shows that you're not just passing along bro science or anecdotal opinions. Good job!
Thanks man!
Scientific studies Don't mean BS because everyone responds to training differently
@Ashvin Vaidyanathan yes that is true to an extent. But I made up a workout split that has given me great gains. A buddy of mine tried the split but didn't get near the amount of gains I got in the same amount of time he even gets one more hour of sleep each night than I do
Ashvin Vaidyanathan. I totally understand
Come back to these and sometimes don't realize how far you've come from video editing to information to just overall building yourself to help others. Thanks Jeremy
Informational and science based but no 100% claims
💯
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 TH-camr 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 ❣️
1. Deadlift
2. Pull Up
3. Chest Supported Rows
4. Lat Pull Down
5. Scapula Pull Up
thank you!
Non cape hero you are good sir👍
5. Profit
No shrugs???
JDot876
8:29 😑😑
This guy has done his homework. Job well done. I read some of the exact same articles. Most notably, the lat pull-down while leaning back. It's a good read and I've seen those 11% more gains they're talking about mostly in the lower lat.
Great to hear bro! Every little boost counts haha
jeremy , to contract toward the spineattachment is to center and so is to increase stability and so fundament for beeing and movement. that is important.
You're coming for these other TH-camrs careers and I can respect that. You're literally more detailed and direct than they are while still coming off like someone I don't mind talking to.
Keep doing your thing. Build that family legacy off this!
I love how structured but also to the point this video was. And how descriptive and I loved tge wrap up at the end that made it all come together. I’ve been researching a lot of TH-camrs and their videos are kind of all over the place . This really helped thank you .
I just did the scapular pull downs at the end of his workout and they are amazing!! My body is off balance with flat feet and and weakness on the right side (foot arch, hip, back, scapula, shoulder, and neck). I have been researching and trying ways to strengthen and correct this, but have never been able to target the area of my mid-back and sub-scapular area. This move just hit it like crazy!!
Thanks so much!!!!
check egoscue
Thomas Goff kopp
If a building has bad/uneven substructure, its walls will start to crack eventually, even if you will try to fix them they will crack again and again... Support your foot and fix your hip - that is what you should do first. Go from the bottom and up.
I appreciate the fact that you provide the scientific data to support why this versus that is best when performing the exercise. Love the diagrams showing the back (mind to muscle connection is important when doing the exercise) and how you highlighted them! New subscriber on board!
Awesome, thanks for the sub!
4:25 I can't unsee that Christmas tree!
I cant see it. Where do I exactly look?
@@kolmekalaa5401 his lower back forms it
Really really awesome.. Very clear, short, precise and detail demonstration. Makes us understand better. Tq bro..
I like how all your videos are very helpful especially for gym beginners like myself. They help me visualize which muscles are at work for each specific exercise, and so I get to do the right form. 😊 Thanks for the great content on your channel!
Best back training video I've come across thus far. Well done :)
Thanks man I appreciate that!
Go check out Athlean-X video of back
Noel Carlo Palabrica I am following him. His videos are great as well.
I think he has already done.
I like when it shows the muscles in red to show what is getting the activation ! That helps out a lot when teaching and learning about exercising of the specific muscles .
Dude really good video. I’m a trainer and rarely watch these type of videos since they are all the same but - this was well paced well spoken , and very good info. Keep these videos up for all muscle groups and you’ll be set . As you know In the fitness world we are always discovering new things - so you got a good niche. Subscribed 😀👍
I dont often write comments to all of these training video's but I gonna say this is one of the best most visual and science based videos i've seen in a while. fancy words here and there but easy to understand due to the graphical explanations that was shown meanwhile. great work!
Thanks a lot for the kind words, I appreciate it!
Well done on doing all that research dude 👍
1-Deadlifts emphasis lower back(Erector Spinae) and upper traps/ Also (Glutes and Hamstrings too)
2-Pull ups emphasis the Lats, Lower traps, Infraspinatus, teres major and teres minor
3-Rows emphasis Mid traps, Rhomboids, Rear delts, also lats
4-Lat pull down is more of a giant set, since it emphasis the same muscles as pull ups at the exception of the rotator cuff muscles
5-Scapula Pull Up is more of a finishing exercise to isolate the lower traps
In my opinion the 3 first are all you need, The latter are optional
Yeah, but actualy after some time you should include one more exercise in your back routine, standing cable pull-over
Jeremy, I highly appreciate this content. Loved it!!!
Could you make videos like this for the chest, arms ,etc.
I have 2 videos up for arms, and the chest one will be released this Sunday!
Jeremy Ethier that's great. Thanx for replying.😁
Can you do legs and shoulders please!
I'll get legs up sometime next week and then I'll cover shoulders!
Thanks!
this has to be one of the most informative workout videos ive ever seen. Thank you Jeremy
rewatching this after gaining much more knowledge now this all makes sense to me
Great job Jeremy. I will start implementing the chest supported barbell rows in place of standing bent over rows to try to alleviate a little strain on my lowers back. Keep the videos coming!
I predict that you’ll become one of the biggest fitness channels on TH-cam. Quality content, you deserve more then 35k subs!!
Thanks man, I really appreciate it!
Wow you went from 35K subbies to 105K? I bet your YT check is looking sweet.
DreamboyNYC now hes at 118k
300k now! fuckin crazy! :O
411k now, road to 1 mil
That pull up game looks flawless
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!
Literally best video! No gimmicks just straight to the point. Loves everything about the video! First time watching your video, hope I get to see more about other body groups!
Just joined last week.and extremely enjoy all the details with every exercises. Good job!
10/10 on editing/visual
Thank you!
th-cam.com/video/qWcs6gVEDUQ/w-d-xo.html
Thank you so much! I was a dancer but new at weightlifting, so I'm somewhat familiar with these muscles, but not *that* familiar. You are incredibly informative and thorough. I appreciate you making these videos and we can all tell you put in the work!! Thanks!!
This video was perfect. I love all of the info. I learn best this way. Thank you!
This is amazing, expert advice wow. You're passionate about what you do. Amazing! 💕
This video is amazing and very scientifically based since I am a doctor !! Good job and keep the good work
Respect how you offer simple injury free type workouts
Thank you so much for this, I love this workout and the depth of detail you go into. I used to centre my back workouts around hitting bi’s as well as the obvious back muscles. Seems so ridiculous now
a video with actual citations to back it up....mother of god you just got a subscriber.
This is such an underrated channel.
Excellent video. I love the science based assessment and recommendations that you make. You are my “go to guy” for developing and modifying my routines. Thank you!
Thanks for this video, great explanations and great video clip examples
Thanks for taking the time to make this video!
Bravo!
I've watched over 50 online videos to learn the basics of working out. I want to get into a gym to lose 60 lbs excess fat weight and tone up.
About 25% of the videos were informative, while 75% were superfluous in their content and 75% less polished compared to your videos! I 100% love your fact-based, muscle anatomy graphic overlay, research-study citation, strict-form, fun presentations! Your muscle anatomy graphics are superb!
Your workout videos are now my "go-to-primer" before studying other videos. Excellent workout tutorials Sir!
Excellent video
I wish i had found you 15 years ago when i was getting injured. Thank you so much for making the videos
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.
First time watching and you gained a subscriber buddy.
Awesome, thanks bro!
Another variety I perform at the end of my mid and upper back routine is to start at the top of the pull up bar and just hang and contract all of your pulling muscles and very slowly begin to revert back to the bottom. A negative contraction. Stand underneath the bar and have it running forward and behind you, then clasped the bar and have your head on one side or the other at the top of the bar while just hanging until you can no longer hang and eventually begin the decent. Once you hit bottom you start all over until you have no strength in your hands to hold on.
Geo Gil same here
Same here, watched your video for 1st time today, and the detail & science on back exercises was amazing, I subscribed keep them coming.
When your class topper also loves the gym !! Great video .. jus earned a new subbed !!
😂 thanks bro!
Josh Reji rn xbzszmmM
-sojr4
Great video. I have learnt from it. Thank you so much.
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
WOW EXPLANATION
WOW AFTER MANY DAYS I HAVE LIKED THE VIDEO FINELY DESCRIBED
GOOD STUDY N GOOD KNOWLEDGE SHARING
You're an angel when it comes to inform me about my workout and training 😇😂
8:24
th-cam.com/video/qWcs6gVEDUQ/w-d-xo.html
Learning a lot and really enjoy your videos Jeremy. Big thanks dude, keep um coming.
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..
Coming from reddit. Very good video and I love the sources. Just subscribed. Looking forward to more videos like these
Thank you, glad you liked it! I'll keep the content coming 👍
Just subbed - excellent video and very well put together. I'll be using this as my back routine from now on!
Thank you, glad to hear! 👌
Hey, can you share your results and feedback post adaption of this routine?
This is the best workout video I’ve ever seen. Very thorough, thank you! Subbed
Thank you for the great info on building a great back routine. Awesome video. Thank you 💯🤙🏽
Excelente canal, muy bien explicado.
Yes!!! This is almost 'exactly' my back routine, in this very order. And I 'have' seen a lot of progress with it. Prefer cable rows tho.
th-cam.com/video/qWcs6gVEDUQ/w-d-xo.html
Even if you do every back exercise every day the progress will stop at some point if you don’t add weights constantly.
Clear simple concise. Best workout channel I've ever come across.
Really enjoyed the video!!! Your channel has really motivated me and taught me a lot about building my physique. Proud new sub!
Quality video, why the f*#k do you only have 1k subscribers, this is one the best videos I seen for back, great video
😂 thanks bro I appreciate it!
what? are you telling me had 1k subs 3 days ago and now 10k??!
yeah wtf?
Bruh 1k??? We are now at 17k!
bruh 24k
2:02 that's something new I learned
Man thank you so much
This is an amazing video
Understood so many things and I will definitly follow this routine
I'm a Physic and I loved this video! The best explanation ever! Ty so much !! Hugs from Brazil !
Love the video! 👌
tahnee szalay nice pic
Arpit Mishra who knows if tats her or if she is a he
On those hammer strength back machines, the best advice I was given was “try to push chest into the pad” at the end of the motion. Definitely gives me an extra squeeze in the
In the what! In the what! Finish your sentence spencer
@@muscleman7704 loool
@@muscleman7704 💯😂
Hey jeremy!!! I’ve been your trainee since my day 1!! congratulations for your 3M bro, I’m so proud of you
You literally gave me a back workout for the day. Thanks mate. Really great work
Going to try and follow his playlist starting today, will update every week!
Waiting 👍🏻🔝
Week 1 Update: Following these videos have not only given me a greater appreciation for working out but (although it has only been a week) I do also see a little progress!
@@xianmariano6422 Were you able to learn the proper Deadlift form ?
Ne Zamandır Araftayım watched his form on this video and the other video he made just about deadlifting to correct my mistakes
great explanation
Thanks!
I am not one to comment on videos but gotta give this guy props. One of the best workout videos I have ever seen with actually great and accurate facts. Well done my man!
As part of BWS community (satisfied user of begginner shred 1.0 and intemediate 2.0,) I'm happy to see how far has Jeremy gone, demonatrating that you can be succesful by focusing on hard work, science supported knowledge and without influencer drama 👍👍👍
This guy looks like Don Jon :D
JUST ANTON LOL
Like a nicer Don Jon
Brooo keep these vids up you will have tons of subs in no time
Thank you man, I'll keep the vids coming!
No doubt!
Also, keep these videos up you will educate lots of people in no time
+Jeremy Ethier Loved your video! Can you make one for the ladies? Thank you!
+Jeremy Ethier Loved your video! Can you make one for the ladies? Thank you!
Thank you for the clear and direct information. Exactly what I was looking for!
Love the pace at which you explain the workouts. Very calming.
Well explained 👍
Thanks!
awesome man... a lot of excellents informations... wonderful job... congrats. You have my rescpect. thanxs
Thanks for the kind words bro
Greaaat content man! i ve seen a lot of fitness youtube channels and I must say yours is the best one in the way that you back up what you are saying! great video editing as well partner! Greetings from Valparaiso!
I was looking for that athletic physique built 👌🏼 Thankyou. See too many “ get bigger wider back videos”
What's with that music all of a sudden when you show muscles, that gave me chills dude! : )
You sure it was the music, bro?
sir it helped me a lot...
Great to hear man!
Good video Jeremy. Really helped me add to my gymrat toolbox!
CHEERS!!!
This video was awesome! I love the fact that you included the research. Where did you find those research studies you included?
Keep up the good work! Loved it!
This is way late to the party but, what do you think of Face Pulls?
I really like your scientific style, got a new sub!
He likes them- see his upper body video :)
@@lellytalks4296 thank you!
Can anyone or you jeremy tell me how you edit so that the muscles are highlighted with colors and stuff? 😊
Just go under lighting brother.
Yo honestly just found you channel and I love it . You present a easy way to process it and then provide the evidence
Bro, I can't find another channel that puts the information you're saying in such a concise, organized, and straight forward presentation. Good shit bro bro!
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
U can lower the machine, try again
I can't help but laugh every time you tell us how to achieve that "Christmas tree shape".
th-cam.com/video/qWcs6gVEDUQ/w-d-xo.html
th-cam.com/video/qWcs6gVEDUQ/w-d-xo.html
I continue coming back to this page for great science based info . Long live the Jeff’s
You're awesome dude, love the research you put in this, thank you!