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

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:

Studies:

Additional credits:
Pietro Boselli for the anatomy:
Jeff Nippard for the "science-based workout series" idea:

Music:

[samuelwarner]

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

[dysonlu]

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.

[kylekestler]

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

[andrewmcknight]

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!!!

[darinwood]

Very good video. I notice in the comments someone said your monotone. That is BS. Too many people on YouTube 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.

[Nesquibel]

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!

[towhomitmayconcern]

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 YouTubers and their videos are kind of all over the place . This really helped thank you .

[lizbethgonzalez]

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!

[jbell]

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

[mahmoudel-samany]

As a physician, I respect the effort you've gone thru to search and collect all these medical and scientific studies. Well done.

[joecicardini]

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 😀👍

[CutTheBullshitFitness]

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 ❣️

[JeremyEthier]

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:

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!


Cheers!

[jalenad]

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.

[stever]

Just joined last week.and extremely enjoy all the details with every exercises. Good job!

[moco]

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

[staceygantt]

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!

[leilaguesma]

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!

[njstorozuk]

You're coming for these other YouTubers 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!

[beckyreece]

Jeremy, I highly appreciate this content. Loved it!!!