Guias e Estilo

The PERFECT Back Workout (Sets and Reps Included)

The perfect back workout should consist of exercises for not just the lats and 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 workout you need to fill in the gaps of what is lacking on those popular back exercises and put science back in your training. That is what we do in this video.
The problem with lat focused training isn’t just that it trains simply a fraction of what the back muscles are capable of but also that many people choose repetitive exercises that work the back in the same plane. For instance, if you 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 pulling if nothing else is done.
It goes beyond this however. Even when you perform the pullup, many will look at it as a high rep bodyweight exercise only. They overlook how powerful the movement can be when loaded up with additional weight as in a weighted chin up. This can become a tremendous compound exercise option and one that is capable of building a lot of back strength, size and overall gains. Additionally, getting locked in on one grip during this exercise is costing you the chance to work other areas of the back such as the teres major (which in and of itself occupies a large amount of mass above the lats) and therefore limiting the gains you will see from your workout.
Instead, you will want to be sure to mix up chins and pullups along with a foundational strength exercise for the back like the deadlift to start your workout off right. The deadlift has the ability to work many of the areas of the back all in one shot. The traps, lats, and lower back all get a heavy dose of overload on this powerhouse of a back exercise. If you load it heavy enough and refuse to sacrifice your form, this can be an enormous benefit to your overall back development.
We also have an opportunity to introduce some straight arm pushdowns with each warmup set of deadlifts. This helps to ingrain one of the most important movement patterns you will need to not only perform the deadlift but all next level back exercises.
As you make your way through the workout however you also don’t want to miss the chance to train explosively. When you train like an athlete you always want to speed up what you slow down with your heavier weight training. The barbell dead row is a perfect example of this. Perform this powerful back exercise as a follow up to the deadlift and you will find that even a heavier weight seems lighter and more able to be accelerated.
No perfect back workout would be complete without some additional focused tension towards the lats. This allows you to develop that mind muscle connection that is important for maximizing hypertrophy of the back. Choose between one of the two exercises listed and only do one of them. Just focus on really squeezing each rep and taking the lats through their full range of motion for optimum effect.
Finally, a perfect back workout will not forget the importance of corrective exercises for the back. Here we want to be sure we work both the lumbar erectors and rotator cuff. We can do both in one move using the Hyper Y/W combo shown in the video. You will not need to use heavy weights to do this. Light weights will still light you up in exactly the way you need to be for best effect.
Here is how to construct the perfect back workout:
1A. Deadlift x 10,8
1B. Weighted Chin x 4RM, 8RM
2A. Deadlift x 6,6
2B. BW Wide Grip Pullups x F,F
3. Barbell Dead Rows (12RM) - 2-3 x 8-10
4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12
5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)
6. Barbell Ladder Shrug Finisher - 1 x F

When you put this together in the format as I’m suggesting here, you not only now hit the back through its full range of motion but you hit every function of the this multi muscle group posterior chain as well. The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough overload to spark growth in these muscles.
This is just one example of how to apply science to your back workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at the link below and get started right away on building a ripped, muscular, athletic body.
For more back workout videos that also hit the traps, low back and help to build bigger lats, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on notifications so you never miss one.
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    Mês atrás

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • lord havmercy

      lord havmercy

      19 dias atrás

      But Jeff, if I slam the w8s down like u did, planet fitness would ban

    • Last KingsYT

      Last KingsYT

      Mês atrás

      ATHLEAN-X™ can you add me

    • BOSS MAN

      BOSS MAN

      Mês atrás

      I doubt anybody will see this but I really need some advice as to what I really should be taking supplement wise. I currently take 1 scoop of golden standard whey protien everytime I lift. I want to by the athleanx stuff but I can't afford almost $200 on top of buying any sort of vitamins. I get why its pricey though because of quality. However I really would love to hear what others are talking and what I should. BTW I'm 18 and have been lifting for 4 years now. THANKS to whoever responds!

    • Drink Paint

      Drink Paint

      Mês atrás

      Seen this Jeff?

    • edward vincent

      edward vincent

      Mês atrás

  2. Tony Boot

    Tony Boot

    53 minutos atrás

    Jeff is the Chuck Norris of Fitness. Even Chuck himself is not offended by the comparison.

  3. Nick Fletcher.

    Nick Fletcher.

    5 horas atrás

    What weight percentage should you use for these workouts

  4. R Harry

    R Harry

    5 horas atrás

    What the difference between RM vs Reps , and Explain " 10-12 RM to failure " ?

    • Nick Fletcher.

      Nick Fletcher.

      5 horas atrás

      RM is rep max. So it's using a weight that you can only get that many reps with

  5. frozen rope

    frozen rope

    8 horas atrás

    Great Back workout but shouldn't you throw in something for the lower back as well? Hyper extensions maybe...

  6. Justin Singletary

    Justin Singletary

    Dia atrás

    What if i cant do a pull up yet? What to do instead?

  7. willy tang

    willy tang

    Dia atrás

    About the rocking pulldown, is it 10-12 rm each side in 1 set?

  8. Scott


    Dia atrás

    This new "epic" background music is very distracting. Please remove from future vids!

    • GoldenBananaz


      23 horas atrás

      Scott “e p i c”

  9. pri5nce


    Dia atrás

    Nothing for the lower back?

  10. Charlie Testa

    Charlie Testa

    2 dias atrás

    What does rm stand for?

    • GoldenBananaz


      23 horas atrás

      Charlie Testa rep max



    2 dias atrás

    Note: the bgm is naturally produced due to jeff

  12. Fares Ammo

    Fares Ammo

    3 dias atrás

    Should i do the shrugs with barbells instead

  13. Denny Rubin

    Denny Rubin

    3 dias atrás

    It was finally answered! I was doing shrug workouts all this time for my shoulder days. I'll switch it up tomorrow for back day.

  14. Txmonkey121


    4 dias atrás

    Thanks Jeff your video was awesome

  15. Guitarist4G0D


    5 dias atrás

    Just finished this workout. I really do feel like i hit every inch of my back for once. Thanks Jeff

  16. Bram le Fèbre

    Bram le Fèbre

    5 dias atrás

    For years I thought he said Jeff Caval here, until I read his namebar in this video...

  17. Anonymes Kind

    Anonymes Kind

    6 dias atrás

    Jeff you Know I Love you

  18. Daniel German

    Daniel German

    7 dias atrás

    On the shrugs is it 10RM weight?

  19. gv Verma

    gv Verma

    7 dias atrás

    Creatinine reduced

  20. Angus Duffy

    Angus Duffy

    7 dias atrás

    Jeff, would you be able to show us how to combine a back and biceps workout or chest and triceps workout. As I don’t know which exercises I should be including or sacrificing in my push pull legs.

  21. Must Watch

    Must Watch

    7 dias atrás

    Your body is too nice to cover with a shirt

  22. LowKeyEasy


    8 dias atrás

    Striation Nation!

  23. Vincent Ma

    Vincent Ma

    8 dias atrás

    Hey, if I can't do that many chin ups is there an alternative? Thankssss!!!

    • Vincent Ma

      Vincent Ma

      6 dias atrás

      +Patrik Wiedemann thank you <3

    • Patrik Wiedemann

      Patrik Wiedemann

      6 dias atrás

      Vincent Ma do as many as u can, u will improve by time, or use the dip machine

  24. Simon Tasso

    Simon Tasso

    8 dias atrás

    0:16 damn Jeff dropping those fact bombs again

  25. Junho


    8 dias atrás

    If you want to target your teres major more than lats, you need to do wide grip movements such as stanch, wide grip pull up, stanch grip deadlift etc.

  26. Junho


    8 dias atrás

    If I were you, I would add stand press movements. those are all about pulling.

  27. Junho


    8 dias atrás

    There are mainly six muscle groups in back

  28. Yoga Integrated Science

    Yoga Integrated Science

    9 dias atrás

    Such an innovator in fitness. I really enjoy your videos. Namaste 🙏

  29. Tony Pieri

    Tony Pieri

    9 dias atrás

    Howuch weight should we be doing on the shrug ladder?

  30. Awesome Dude

    Awesome Dude

    9 dias atrás

    How do i get lats like bruce lee im a boxer and I’ve proven that lats give more jab power

    • Follow the howl

      Follow the howl

      7 dias atrás

      This whole sentence gets more confusing the more i read it 😂

  31. aziz00almubarak


    10 dias atrás

    Gonna bang this tomorrow

  32. Ahmed Asim

    Ahmed Asim

    10 dias atrás

    Salak msn bro

  33. Đại Long Nông

    Đại Long Nông

    10 dias atrás

    4rm 8rm là gì ae. I am vietnamese, who can answer me, 4rm, 8rm is ???

    • Inside Freex

      Inside Freex

      10 dias atrás

      4 rep max

  34. TakumaSD


    11 dias atrás

    On the Y/W raises, do you stabilize your feet with a bar or something? I’m not able to get the ball very low along my torso otherwise

  35. A Phillip

    A Phillip

    11 dias atrás

    Your a Genius Jeff! Salute!!

  36. Ryan Collins

    Ryan Collins

    11 dias atrás

    Trying this tonight

  37. Andres Canizales

    Andres Canizales

    11 dias atrás

    Bruh 9:26-9:31 he’s spitting HEAT

  38. Jahin Kolin

    Jahin Kolin

    11 dias atrás

    Can you make a calisthenics perfect series.

  39. El Vene

    El Vene

    12 dias atrás

    Hey atlhean x I have to tell you here at least, thanks to your videos I have lost 6kg of weight without losing strenght, love this videos bro

  40. Rogue Video Productions

    Rogue Video Productions

    12 dias atrás

    Don’t forget the beginning of the work out. Cardio lol.

  41. Oli


    12 dias atrás

    I can't seem to do any pull ups. I had shoulder surgery a few years ago. I just started lifting a few months ago. I'm 100kg weight. My 1rm is 240 deadlift, 150+ squat and 90 bench. But I can't do wide grip pull ups. It's not my forearm, it's my shoulder. Dips kind of hurt too but I manage bodyweight. And I can do bodyweight chin ups okay. What do I need to do to fix my pull up, it's the last thing I need to fix!

    • Renzo Meza

      Renzo Meza

      12 dias atrás

      Oli i’ve had shoulder problems and I’ve been working on doing a lot of stretches and rotator cuff workouts every week at the gym, it’s helped a lot. Jeff has some info on the shoulder day workout and you can find more stretches on youtube.

  42. Toniano Valdosan

    Toniano Valdosan

    12 dias atrás

    Done.....I'm dead now, but happy. Thx Jeff

  43. oussama karba

    oussama karba

    13 dias atrás

    Background music ?

  44. Abhijit Tiwari

    Abhijit Tiwari

    13 dias atrás

    You are better than jeet salal

  45. ghgg10 G

    ghgg10 G

    13 dias atrás

    Please do the perfect Push Workout

  46. markeus lee

    markeus lee

    14 dias atrás

    Is this good for size? I feel like it’s more for functional strength, which is a good thing. Just wondering.

  47. Abdur Rehman

    Abdur Rehman

    14 dias atrás

    Where can I get the music playing in the back ground?

  48. Shahbaz Tariq

    Shahbaz Tariq

    15 dias atrás

    Jeff i beg you Perfect Push/Pull/Legs workouts plz ...

  49. Ms Jeelani Deen

    Ms Jeelani Deen

    15 dias atrás

    Dai tamil dub panraa

  50. chris


    15 dias atrás

    What is RM?

  51. Mister Bored

    Mister Bored

    15 dias atrás

    Shortcuts: 2:00 2:24 3:21 3:28 4:04 4:48 5:41 6:23 7:32 7:57 8:46 (((9:40)))

    • william sewell

      william sewell

      2 dias atrás

      There are no short cuts here. Watch the entire video while doing face pulls.

    • Noorul Hadi

      Noorul Hadi

      10 dias atrás

      It's 8:40 the last one

    • Ashok Gaudel

      Ashok Gaudel

      10 dias atrás


  52. Tanay Kotecha

    Tanay Kotecha

    15 dias atrás

    Is it just me who has lower back pain after the explosive bent rows and feeling no contraction in the high tension exercises?(The High Cable Pull & The Rocking Lat Pulldown)

  53. Daniel Gutierrez

    Daniel Gutierrez

    15 dias atrás

    Jeff is a fucking unit

  54. Braden Fears

    Braden Fears

    16 dias atrás

    Did Jeff just make a perfect back workout without using that face pull?!?!

    • Aric Froese

      Aric Froese

      14 dias atrás

      oh my god.....

  55. SpeedFlash


    16 dias atrás

    Does Jeff take creatine?

  56. Jake NBA

    Jake NBA

    16 dias atrás

    I had ACL surgery a couple months ago and can't do leg excercises. What are some good alternatives to deadlifts and dead rows (for the back)?

  57. Unknown


    17 dias atrás

    the is the ideal physique I think. Lean and streamlined. Shredded and aesthetic.

  58. George Montgomery

    George Montgomery

    17 dias atrás

    Your the man Jeff

  59. Bobby Palmer

    Bobby Palmer

    17 dias atrás

    Love the Perfect workout series! Can you do a video on the Perfect Push workout and Perfect Pull workout for people on a Push/Pull/Legs program?

  60. elie Klayme

    elie Klayme

    17 dias atrás

    Can the corrective exercises be done first? That means before all other exercises and compound movements?

    • Game0verFool


      16 dias atrás

      That would be most logical. It would warm up those muscles and help you focus on good form during the heavy lifts

  61. sidetrakkZ


    17 dias atrás

    Yes!!!! Awesome that's why i luv this channel!!!! Thank you!!

  62. CeeWorld


    18 dias atrás

    Anyone know what, “RM” means? On the workout snapshot. Thanks

    • CeeWorld


      17 dias atrás

      Cory Flynn ✊🏽

    • Cory Flynn

      Cory Flynn

      17 dias atrás

      CeeWorld 4RM = 4 rep max

  63. CeeWorld


    18 dias atrás


  64. peculiarlittleman


    18 dias atrás

    Will try. Got nothing to lose.

  65. kay oss

    kay oss

    18 dias atrás

    How are you not a Marvel super hero? The rippness In Jeff’s is making me feel ashamed of myself

  66. Alec Robinson

    Alec Robinson

    18 dias atrás

    I love the Athlean X videos, but that background music is almost drowning Jeff out.

  67. Jose Hernandez

    Jose Hernandez

    18 dias atrás

    What is RM?

    • Gustavo Lima

      Gustavo Lima

      18 dias atrás

      One rep max?

  68. JustAnotherSimpleTeen


    18 dias atrás

    Athlean-X Putting the truth BACK in training!

  69. Hjulvisp


    18 dias atrás

    I would love some stretches to go along with this.

  70. FuckYouYoutubCall911


    18 dias atrás

    I will try this today

  71. fitness body

    fitness body

    19 dias atrás

    Sub arab 😕

  72. Rich Simmons

    Rich Simmons

    19 dias atrás

    Jeff, can you include some recommended hiit or fat burning workouts using barbell/db/kettlebells, while still increasing strength/hypertrophy/athletic ability ? I know you marketed a workout somewhat along the lines of p90x at one time- can you give us what i know would be a superior version of that

  73. Abhi J

    Abhi J

    19 dias atrás

    Muscle marker is so famous that He can start his new channel

    • Abhi J

      Abhi J

      18 dias atrás

      +Jay Tee Yes .... You will see in future

    • Jay Tee

      Jay Tee

      18 dias atrás


  74. n'Till the end Rock

    n'Till the end Rock

    19 dias atrás

    Wow this vid is great. Super explanation and visuals

  75. TenTaur Tv

    TenTaur Tv

    19 dias atrás

    He looks like the younger Toguro brother from Yu yu hakusho.

  76. ALKEM-1ST


    19 dias atrás

    Yo that track in the background is fire 🔥 lmao Another good video btw!

  77. Matthew Thurston

    Matthew Thurston

    19 dias atrás

    I know this will just be said to the void but I wanted to say I have done this every Monday for the last 3 weeks and I have already seen marked improvements in my strength. Thank you for this video. Had to let you know.

    • Ali RS

      Ali RS

      14 dias atrás

      Matthew Thurston awesome

  78. Aman Shah

    Aman Shah

    20 dias atrás

    Best 👌🏼👌🏼

  79. Griffix


    20 dias atrás

    The perfect ab workout please!

  80. Pedro Alves

    Pedro Alves

    21 dia atrás

    Cant do deadlifts due to lumbar scoliosis. Any replacement?

  81. VerryLongName


    21 dia atrás

    Can you also do the alternating Y and W raises on an incline bench?

    • spirit wolf

      spirit wolf

      19 dias atrás

      You can, but he's incorporating the hyper-extension as well for lower back. I've done both and the way Jeff does it is much more effective. From the incline bench IS killer also.

  82. Johnathan Blauw

    Johnathan Blauw

    21 dia atrás

    He said and wrote in the video 8, 6, 4 and 4 Reps on Deadlift, but wrote 10, 8, 6 and 6 in the description...

  83. Dio


    21 dia atrás

    What about weighted trunk lifts? With the legs pinned down. Its like a hyper extension but a different range of motion. I was told it was and for the spine. Anybody else ever tried this?

  84. Navnit Krishnan

    Navnit Krishnan

    21 dia atrás

    Do a plate workout.

  85. Evald Sinanovic

    Evald Sinanovic

    21 dia atrás

    Damn man much respect, you've got a great back,arms and shoulders. I enjoy your videos a lot! I personally stopped lifting about 6 years ago,that time my weight was 198 lbs with 9% body fat. So these exercises such as deadlifts and pull ups were pretty easy. Now that i am 230 lbs with over 20% body fat these are very hard for me. Sadly with my weight and being absent for over six yrs from lifting i can hardly do two pullups but i am getting back into it and watching your vids and tips are helping me get back into shape. Keep it up my friend

  86. Vili Taskinen

    Vili Taskinen

    21 dia atrás

    I dont think this guy has a good looking body. He seems to know alot but not great looking muscles..

  87. John doe

    John doe

    22 dias atrás

    Jeff is the truth.



    22 dias atrás

    What is RM ? mean

  89. Malachi Beerram

    Malachi Beerram

    22 dias atrás

    3:00 - Interset/Warmup - Pushdown 2:01 - 1A. Deadlift x 10,8 2:25 - 1B. Weighted Chin x 4RM, 8RM 2:01 - 2A. Deadlift x 6,6 4:05 - 2B. BW Wide Grip Pullups x F,F 4:49 - 3. Barbell Dead Rows (12RM) - 2-3 x 8-10 5:41 - 4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12 8:04 - 5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep) 8:59 - 6. Barbell Ladder Shrug Finisher - 1 x F

  90. Coach Cat

    Coach Cat

    22 dias atrás

    You are my fitness god!!!

  91. Punji Panicker

    Punji Panicker

    22 dias atrás

    Jeff, how about a video discussing HEX/TRAP Bar Deadlift vs Standard Deadlift?

  92. Kayan Ananda

    Kayan Ananda

    22 dias atrás

    how much rest time between sets?

  93. Matthew Steen

    Matthew Steen

    22 dias atrás

    Ive been lifting shit for a decade and never have i seen a better free legit platform for instruction. This is straight instruction. find someone that disagrees with this dude. Hands down best most generous person on the internet .

  94. Hadi Naji

    Hadi Naji

    23 dias atrás

    I have trouble with the chin up does any 1 know the next best alternative

    • Dino Kovač

      Dino Kovač

      21 dia atrás

      well u can always replace it with lat pulldown machine, just grip the bar like you would if you were doing the chin ups. Youre gonna need more weight then usual tho.

  95. Alex Chavez

    Alex Chavez

    23 dias atrás

    My gym does not have a deadlift for some reason I don’t know why! What do I do

    • Spencer Mcleod

      Spencer Mcleod

      22 dias atrás

      Change gym

  96. Random Videos

    Random Videos

    23 dias atrás

    Perfect core workout?

  97. Jaye Suthar

    Jaye Suthar

    24 dias atrás

    Why doesnt BR-channel allow me to press Like Multiply times? This video demands it!!



    24 dias atrás

    How old r u?

  99. xavier pereira

    xavier pereira

    24 dias atrás

    Hey Jeff. Could you please upload perfect pull workout and push workout.

  100. Moose92411


    24 dias atrás

    Damn. I found this too late. Now I need to wait until Sunday for my next pull day!

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