The COMPLETE Back Workout (under 1 minute)

[mekmanaman]

He has never skipped a head day in his life

[zachsingh]

Chest supported row for mid back. I am able to get that deep stretch by having my chest above the top of the bench. I don’t have access to tbar row so have to use dumbbells and bench. Mid back gets fried. Once I reach failure I pause and then go into Kelso shrugs.

Pull ups. In the way Dr Mike says to do them. Really controlling the eccentric. Deep stretch at the bottom.

Single arm lat pull down. Just some thing I’ve always liked doing as I can feel my lats work so much.

Rear felt fly and face pulls.

RDLs and SLDLs (more for the legs but know they help with lower back)

This is what my back training consists of split over 2 sessions

[richardkaup]

Using meadows as the anatomy chart for the back made me so happy. Miss that kind fella. I would’ve LOVED to see him and Mike collab.

[kps.]

I just try to hit pulling weights in all 3 directions:
1 (down) - close grip lat pulls
2 (flat) - seated cable rows
3 (up) - barbell rows

Seems to work for me.

[tristanhoyer]

I’d say deep stretch is most important. Here’s my back workout:
- 3x15 trap bar shugs + hyper-flexion
- 3x10 high bar row + low bar bar
- 4x12 lat pull down + cable row
I warm up and cool down with pull ups and deadhangs.

[jonahwatson]

Your best bet for back training id say is
1. Chest supported row with a pronated grip and elbows at 90° for traps and rear delts.
2. Pull up with a grip somewhat outside shoulder width for lats (for a frontal plane lat movement)
3. Row where your elbows are tucked. (for a lat focused exercise in the sagittal)
4. Kelso shrugs to ensure no gains are left on the table in your traps.
5. Some kind of hip hinge for the erectors.
Do these 5 during a training week and theres no need to think twice about back training. Rear delt work usually wont be necessary unless you're more advanced. And the teres and rhomboids get hit in lat focused exercises and trap focused exercises respectively.

[chiefjacques]

Normally for a Back day A, I would do some

Lat Pulldowns 2x8-10
Bent over rows 4x6-8
Close Grip Rows 4x10
And end with assisted pull-ups 3x6-8

Back Day B

Close Grip Pulldowns 2x10
Ez Curl Pulldown bar Rows (This normally kills my upper back) 4x8-10
Single Arm Dumbbell Rows 3x10
Back Extensions 3x8-10

[Steel]

Saket once said "One Vertical pull, one horizontal pull, one pull over " .

[Anonymousdeletedaccount...]

well bent rows are working every part of the back from the back of the neck to the traps to lats to the seratus to the posterior chain muscles and everything between, to the glutes, to the hamstrings. Only thing missing in the list is rear delts.

[braytontaylor]

Dr Mike is my role model, I aspire to be this man

[KillaManShaaank]

In my opinion, the perfect back workout that really skyrocketed my back gains included:

1. Barbell Rows. Start with this on your back/upper body day. Go as heavy as you can where you can still do the workout with good form. Keep RPE 9 and 6-8 reps per set. This is a upper back mass builder.

2. Shrugs: Same philosophy as barbell rows. Go as heavy as you can w/o sacrificing form. Make sure you can go all the way up. Drop down your shoulders at the bottom for extra stretch.

3. Pull ups

4. Flexion rows: It is as great as Mike makes it sound.

5. Lat pulldown

If this is too much volume (for me it isn't cause my main priority right now is back and is my weakest group of muscles), then you can keep only one rowing movement, and one vertical movement.

So I'd say doing only barbell rows and pullups will build a good back for you.

[hugosvoboda]

Thoughts - 3 sets pull-downs medium grip 3 sets chest supported row mid back focused and 3 sets close grip seated cable row for lats

[maxschmidt]

Flexion rows definitely hit everything, high rows would be my favourite one stop exercise though, especially isolateral they also really hit the erectors

[PJC_]

Rack pull Yates Shrugs with Kyrakos Grizzly range of motion, no control on the negative ... one set to failure... one to three reps.... done training back for the month ... off to the well deserved buffet with plenty of desert for insulin spike 👍🏻

[ThePhysicalReaction]

Forgot to mention: 200+ rep mountaindog1 / John Meadows workout sessions :)

[SuperParaKoopa]

Really love that you keep using the odd shots of John Meadows. Dude was such a source of positivity and inspiration for me. Keep the great content coming 👍

[rockerboyka]

My go-to pull day: Barbell row, lat pulldown, lat prayers, reverse cable flies, cable lu raises

[Rideoutgang]

Reading the caption I thought I was gonna be able to complete my whole back training in under a minute 😢

[LoosyGoosy]

Wow. I'm already halfway there. Pull-ups are my jam

[yansendelacuesta]

I only do weighted pull up, barbell row, chest supported row & weighted chin up

And these all are more than enough for building entire back