The Perfect Pull Workout (According To Science)

Big new back and biceps workout let's go!!!

Get the full 12-week Push Pull Legs System here:

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** My Ultimate Guide To Body Recomposition:

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Timestamps:

Intro: 0:00
Exercise 1: 0:19
Exercise 2: 1:45
Exercise 3: 3:02
Exercise 4: 4:38
Exercise 5: 5:07
Exercise 6: 6:32

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References:

Reverse Pec Deck Study

Alberto & Brian Case Study with N1:

EMG Limitations:

A Disclaimer About EMG Research:

There are various reasons to be skeptical about EMG research. Just because an EMG study shows higher EMG amplitude does not necessarily guarantee that there is greater muscle activation (although this is most likely assuming the procedure was carried out correctly). In my videos, I typically use the phrase "muscle activation" as an approximation to shortcut this bit of nuance.

However, greater muscle activation still doesn't guarantee greater hypertrophy over time, as there are situations when muscles can hypertrophy in the absence of activation (such as when being stretched). Still, in my opinion, if all else is equal, there is good reason to think that more activation should lead to better muscle growth than less activation. At this point, there is a big question mark in the literature as to just how much EMG evidence lends credence to long-term muscle hypertrophy. Based on some correlations in the data, I suspect that it is actually more useful than some of the online fitness community seems to think at this moment in time, but skepticism should still be exercised.

In this video, I am not using EMG evidence to say "Exercise X is better than Exercise Y" but rather to illustrate individual differences in muscle recruitment with varying techniques.

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Edited by Jeff Nippard

Music from Epidemic Sound:
Damma Beatz - Love Me More

More music from:
Bankrupt Beats - Swamp Head

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[Primoh]

Back/Biceps Workout Summary:
1. 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps
2. Pull-up: 1 set x AMRAP (As Many Reps As Possible)
3. Kroc Row: 3 sets x 10-12 reps
4. Cable Shrug-in: 3 sets x 10-12 reps
5. Reverse Pec Deck: 3 sets x 10-12 reps
6. Overhead Cable Bicep Curl: 3 sets x 10-12 reps

[gymzofrenico]

I usually tend to favor supine grip for lats focused pulls and prono for scaps-high back focused pulls as it improves both movement range and for me personally it just feels better while doing it and as a way of differentiate both movements: As in when I focus on my lats I use this grip and when i focus on my traps and so i use the other. I think that really helps to make it easier to imagine and bring that patterns to your mind in order to execute them perfectly.

In pull up (or rather chin up) specially, I can focus on avoid any scap involvement as i let them be mostly elongated and I focus on bringing my elbows to the side of my waist in a 120º ish angle of my torso to the horizontal plane of the bar. These are way harder to do than normal pull ups, but they do feel way better, I never felt so good about my lats in pull ups than doing these chin up variation. Then i add an unilateral lying pull in to finish later on and thats my lats workout.

As for the lat pulldown I would recommend to do them a bit inclined, because jeff seems to do them up to 90ish or a bit more angle, but lats work up to 120ish angle, so inclining your torso a bit forward would be ideal, in my opinion. Why is this important? Given that science has been demonstrating that elongated based hypertrophy is so efective, I would always go for movements or exercise where I can move in the range where my muscle is the most elongated while having tension in it.

If any of you try them and like it let me know!

[joshdiaz]

Your videos are such a great resource. Thank you for being such an informative channel on YouTube as far as muscle building and moving your body through different ranges of motion. Your well research articles help me personally to understand resistance training from a cellular perspective, and not just aesthetically or for the numbers I’m pushing. Focusing on the best activation of the muscle possible to maximize growth and strength gains in the most effective/efficient manner possible.

[giomartinez]

0:19 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps
1:45 Pull-up: 1 set x AMRAP (As Many Reps As Possible)
3:02 Kroc Row: 3 sets x 10-12 reps
4:39 Cable Shrug-in: 3 sets x 10-12 reps
5:03 Reverse Pec Deck: 3 sets x 10-12 reps
6:32 Overhead Cable Bicep Curl: 3 sets x 10-12 reps

[LetshesaMasoa]

Not when I just left the gym after a back session🥲😭😭

[rekojohnson]

I just wanna THANK YOU Jeff, I’ve been following you for a while and you are a really big motivator for me when I hit the gym… the information you continue you bless us with is absolutely incredible thanks again 💪🏽‼️

[ryanlort]

It's absolutely insane that this information is out there for free. Thanks, Jeff, for all the work you do. High-quality video and data.

[shokot]

That pull-up elbows que helped me A LOT today, was able to do more than usual!! THANKS!!

[jasonp]

Really appreciate what you put out there.

[brownround]

This is the back video I've been waiting for. It's really nice to hear that cheating with body movement just a little bit on back day is not only okay but even optimal. I have always had troubles getting effective back work outs in with strict form.

[charlesjohnson]

I think my favorite thing you do is put the studies in the video. Like I feel I always hear people say "studies show" and then they never show them or mention specifically what. Great video and the rowing part makes a lot of sense.

[johntitor]

Love your new ultimate PPL series/workouts and its focus more on bodybuilding. Great exercise selection overall and they generally feel great and are fun to do. Thanks Jeff you're the GOAT

[madd.villain]

This is exactly the kind of channel I've been looking for, full workouts with a breakdown of each muscle group. The science behind everything is the cherry on top because it's nice having some evidence to back it instead of the usual "trust me bro". Subscribed!

[ClimbingCaed]

Haven’t done back and biceps since I mostly rock climb. But the quality of these videos makes me want to watch!

[Sirocco__]

Just added 3 new exercises to my pull routine. Thanks Jeff!

[Suncharged]

Thank you Jeff, killed it today with this workout! I’m already feeling it my mid to lower back especially. Definitely sticking with this n mix and matching it 🎉

[ArchFARIS]

This, so far is the BEST pull workout I've tried, insane how you feel every muscle during this workout, not to mention the results you'll get.

[ivanpadilla]

It’s great that you mentioned individual mind muscle connections, while running the minimalist program, I feel my lats working best with shoulder extensions compared to adduction, great video!

[gmelliot]

Supersets are super effective for back workouts. Here is my go to back workout:

1. Cable YTAs X4
2. cluster set: weighted chinups X5 min.
3. superset: lat pulldown, shrugs X4
4. superset: facepull, pullover X4

[KirkWilson]

Thanks for the motivation to go pull some weight around and work on my back. I find it's the hardest muscle group to work. Because there are so many muscles that make up the back, I'm only seeing minimal gains. I'm gonna use this video as a guide for today. Thanks Jeff!