The PERFECT Science Based Back Workout (2025 EDITION)

With the return of the perfect workout series, I am updating the perfect back workout to give you the best back workout you can do. The biggest difference is that I am giving you not just one, but two perfect back workouts for you to try that are not just randomly thrown together, but are based on science.

While this perfect back workout is based on science, that doesn’t mean it is simply married to the latest research fad that everyone is jumping behind and throwing all other techniques out the window. Instead, it’s going to be based on anatomy, biomechanics, as well as some of the newer research.

Now, the perfect back workout based on science should consist of exercises not just for the lats and the 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, perfect workout, you need to fill in the gaps of what is lacking on those popular back exercises and put science in your training.

The problem with lat focused training isn’t just that it simply trains a fraction of what the back muscles are capable of but also that many people choose repetitive exercise that work the back in the same plane. For instance, if yo 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 pull if nothing else is done.

We also know, thanks to science, that hitting the back twice in a week is going to be better than once a week, which means we can include more opportunities for different planes of pulling as well as the ability to hit the smaller muscles of the back.

So what does the perfect back workout look like?

Perfect Back Workout 1:

Scap Pulldown Primer 1-2 x 10-15 (sub max)

- This is to warm up the shoulder girdle and scapula.
-Make sure that this is extremely sub max effort. You do not want to be fatiguing your muscles by the end of the exercise.

Seated Cable Rows (elbows wide): 3 x 5-8 FF

- Take this exercise to failure, which can be done safely because of the application of the cable.
- Keeping your elbows wide and pulling to a higher point on your torso will involve more of the rear delts and upper back muscles as opposed to the lats.

Lat Pulldowns (narrow grip): 3 x 10-12 + Partials

- Use a narrower grip or a triceps pushdown bar to make sure that you are activating the lats more than anything else. The narrow grip will bring your elbows out in front of you which will emphasize the lats on each rep.
- Once failure is reached, continue to eek out a few more partial reps as we know that partial reps after reaching failure produce more growth.

Straight Arm Pushdowns: 2-3 x 8-10 + Eccentric Only Reps

- Once you reach concentric failure on the straight arm pushdown, simply row the handles towards you, triceps push it down, and then try to control the eccentric lowering of the weight stack. Repeat this process until you’ve reach eccentric failure.

1.5 Rep DB Pullover Ladder: 1 x Failure

- On the bottom end of the 1.5 rep pushup, you will be holding in the stretch position for an ascending ladder. Rep 1 = 1 second hold, rep 2 = 2 second hold, etc.
- Exploring stretch tension is a good way to increase hypertrophy, especially if it’s not something you do currently

Bodyweight/Banded Pullups: 1 x Failure

- Start with bodyweight pullups (if you can, otherwise start with the band assisted pullups) and perform reps to failure. Once you reach failure, perform band assisted pullups to failure and then start attempting partial repetitions to failure.

Watch the video for the second perfect back workout as it will round out the training you will need to do to completely hit the muscles of the back over the course of the week and reach the ideal amount of frequency / volume.

Here are the relevant studies used to build this perfect chest workout:

For more videos on building muscle, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published.

[athleanx]

Excited to continue the "Perfect Workout" series for you here today. This time, it's back! Be sure to check the sneak peek for the full calendar of what's to come in this series and which muscles will be trained together. Of course, you can opt to perform any of these workouts as stand alone workouts, but be sure to increase the volume of the exercises slightly since this series splits the volume up over two separate workouts each week. What do you want to see next in the "Perfect Workouts"? Thank you as always for watching! Let the gains begin...

[shermyers]

Back workout 1 (To add to my workout)

3:31 - Scap Pulldown
4:20 - Seated cable row (wide elbows)
5:15 - Lat Pulldown (narrow grip)
6:20 - Straight arm pushdown
7:25 - Dumbell pullover
8:33 - Body weight/Banded pull up

Workout 2
9:50 - Face Pulls (warm up)
10:13 - Barbell row
10:56 - Wide grip lat pulldown
11:57 - Dumbbell high pull

[-n.W.o-]

I know you will probably never read this. But you have changed my life. THANK YOU for all of the work you put into your videos. My progress has multiplied so much because your tips and advice is top notch.

[RobertConter-ej]

Thanks for bringing this back.
I purchased one of your workouts many years ago and lost them when our basement flooded. This series is invaluable for getting me back on track. Thank you and Jessie! 2:07 pm EST.

[picklerick]

The fact all this is free blows my mind. Followed for years and I've seen huge improvements whenever I integrate anything from Jeff into my workouts. Fixed lower back pain aswell, thank you for that. Keep going Jeff, you're a beast!

[StephenCKeary]

please finish this series. I love these so much. Favorite series ever. Just basic workouts. takes me back to my roots. not that effective reps and stuff are bad but I love these old school workouts so much. Thank you Jeff. I love you man

[elchedelreno]

Can’t thank you enough, Jeff. Appreciate all the expertise, insight, and teaching. The best out there.

[TheaKaSaToRi]

Just so you know, when people ask me questions about different lifting techniques or "how do I..." I refer them to your videos and Mountaindog1. RIP John. Keep this content coming because it helps me not have to lose pump trying to teach in the gym.

[alayanasif]

I have learned so much from you Jeff and have avoided injury by listening to you while most of my friends have always faced injuries doing the exercises you tell us to avoid. Thank you very much

[joecimbak]

Jeff you continue to give and give and give and give. You are without a doubt the most serious trainer on planet earth because you give a lot more than you ever take. It is like your mission is to teach us muscle mortals how to do it right the science based way. Thanks man. Thanks so much.

I already started your Perfect Science Based Chest workout. Finished session 2 last night. What a great pump. What a good set of exercises. Man I almost died doing those prisoner pushups! Great finisher.

I'm going to build my calendar like the one you show behind you in this video. This is the year I retire which means that I can now actually spend as much time as I desire in the gym. I'm hoping to make it a transformational year because of that. You have given me a great couple decades of preparation! Thanks so much Jeff.

[sandromartinez]

Best free workout series in the world! thank you, Jeff, you are the best.

[BettyFisher-gysk]

Your modesty makes this awesome video even more special.

[nameless]

We appreciate you Coach! Your back is freaking ripped!

[IonutCostea-fjbk]

What I apraciate about jeff’s programs is that he wishes us to stay healthy in the process, love your work jeff keep it up. :)

[davetravis]

No more awful background music. Only Jeff's voice. I can return to watching AthleanX videos again... I full.

Nice one AthleanX. Back to the old days. 👊

[DavidLane-tb]

Really appreciate your videos. I apply a lot of what you show as a senior lifter.

[adrianneacsu]

Your advices changed my life! Thank yourfor sharing your years of hard work, with us!

[kamalnayan]

Just saying thank you our You are really making a difference and leading by an example.

[limitisillusion]

10:04 "Thinking about me on every single repetition."

[olivier]

Screenshots at the end came in CLUTCH! Thank you