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The 5 Best Science-Based Back Workout For Target Every Muscle

Backs make bodybuilders, that’s a bit of an overstatement, but consider this, powerlifters, football players, and wrestlers may possess colossal legs, arms, and necks, but how many of them have attention-grabbing backs?

Big backs mean big back workouts. There’s nothing more exciting than seeing someone with a beastly back doing a back workout. It’s motivational beyond belief. That’s why the following training video caught our eye.

In the following video YouTuber Jeremy Ethier a certified NASM and FMS professional shows you 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 essential that you not only choose the right exercises when performing a back workout for mass but also to 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.

1. Deadlift

The deadlift is at the core of any great weightlifting program.

My back sucked in both strength and size until I started really working on my deadlift and I’ve never looked back.

Many people are afraid of this lift because they think it’s inherently bad for your lower back or dangerous.

At first glance, this fear would seem to make sense: lifting hundreds of pounds off the ground—putting all that pressure on your back, particularly your low-back and erector spinae muscles—would be a recipe for thoracic and lumbar disaster, right?

In fact, when performed with good form, the deadlift is actually a fantastic way to build lower back strength and prevent injury.

That said, if you have sustained a lower back injury in the past or have a disease or dysfunction affecting the area, you may not want to deadlift. Unfortunately, I have to recommend that you consult with a sports doctor to see if it will or won’t work for you.

2. Wide-Grip Pullup

The wide-grip pullup is one of the best exercises you can do to build the middle of your back and your lats (especially as you get stronger and can add weight with a dip belt).

 3. Seated Cable Row (Wide- and Close-Grip)

Last but not least is the seated row, which is yet another row that’s great for building your upper back.

 4. Lat Pulldown (Wide- and Close-Grip)

The lat pulldown is a machine variant of the pullup that allows you to work in given rep ranges more easily (because you can accurately control the amount of weight you have to pull).

5. T-Bar Row

The t-bar row is another worthwhile type of row that I like to do.

The Ultimate Back Workout

A good back workout trains all the major muscles of the back, including the lower back, and focuses on heavy lifting.

Just like any other muscle group, back can benefit from higher rep work, but you have to emphasize heavy weightlifting if you want the best possible results.

So, here’s what I want you to do for the next 8 weeks, once every 5 to 7 days:


    Warm up and 3 sets of 4 t0 6 reps (about 85% of 1RM)

    Lat Pulldown (Wide- and Close-Grip)

    3 sets of 4 to 6 reps

    Wide-Grip Pullups (Chin-Ups if you can’t)

    3 sets of 4 to 6 reps (add weight if possible)


Seated Cable Row (Wide- and Close-Grip)

    3 sets of 4 to 6 reps

T-Bar Row

        3 sets of 4 to 6 reps