Table of Contents:
Bodyweight Back Workout (NO PULLUP BAR!)
Video taken from the channel: ATHLEAN-X™
How To Build A V-Tapered Back: Lat Training Dos and Don’ts
Video taken from the channel: Jeff Nippard
How to: Train the Latissimus Dorsi (11 gym exercises)
Video taken from the channel: theoisback
NO GYM FULL BACK ROUTINE | NO GYM EQUIPMENT NEEDED | TRAIN AT HOME
Video taken from the channel: Simeon Panda
29 Home Exercise Hacks (TOTAL BODY!)
Video taken from the channel: ATHLEAN-X™
10 EXERCISES TO BUILD A BIG BACK | ADD THESE TO YOUR ROUTINE
Video taken from the channel: Simeon Panda
The BEST Dumbbell Exercises BACK EDITION!
Video taken from the channel: ATHLEAN-X™
The 10 Best Lats Exercises Deadlifts. The classic barbell deadlift is often thought of as a hamstring and glute developer, but it’ll smoke your Barbell Row. Fixed moves with both arms can maximize the amount of weight that can move.
This move is a staple in most Dumbbell Row.How to: Grab your weights and stand with your feet shoulder-width apart, knees slightly bent. Bend forward from your hips to lower your chest toward the floor, arms hanging directly from your.If your home is equipped with a pull-up bar, traditional pull-ups will work your lats too.
Pull-ups require you to lift your entire body up and down from the ground, making them one of the most challenging lat exercises, whether at home or at the gym. You can modify this movement by looping a heavy resistance band around the pull-up bar.The 6 Best Lat Exercises You’re Not Doing 1. Single-Arm Long-Bar Row. What it is: This variation of the single-arm dumbbell row uses a barbell anchored at one 2. Decline Dumbbell Pull-Over. What it is: The decline position of this version of the pull-over places more focus on 3. Negative.
There are two common types of exercises incorporating the lats: those in which you work the weight perpendicular to your body — like rows — and those in which you work the weight vertically in line with your body, like lat pulldowns. Rows can be done with dumbbells and are extremely effective in strengthening and building the latissimus dorsi.Press-ups are also a good way of exercising your lats without weights. On the same mat, get into the press-p position, supporting your body weight with the palms of your hands flat on the floor and level with your shoulders. Do 2 sets of 20 repetitions.
As well as the lats, this exercise will work the pectoral muscles, shoulders and arms.Work Your Lats With These Creative Exercises Your lats are some of the biggest muscles in the upper body and it’s important to work them regularly, Here are 16 exercises that target your lat muscles. Resistance Band Training Best Resistance Bands Resistance Band Exercises Body Exercises Best Exercise Bands Arm Workout With Bands Band Workouts Circuit Workouts Upper Body Cardio.Using a resistance band or cable row machine, sit upright with legs out straight.
If using a resistance band, hook it around feet. No matter the equipment, roll shoulders back and down, “packing” them into lats. B. Keeping the elbows tight and close to body, row.
Your lats are some of the biggest muscles in the upper body and it’s important to work them regularly, Here are 16 exercises that target your lat muscles. More information Back Fat aka Bra Fat A few simple exercises you can do that work the Latissimus Dorsi are One-arm Dumbbell Rows, Bent Over Dumbbell Rows and Lat Pull Downs w/an Exercise Band.With your feet firmly on the ground and your core engaged, extend your arms toward the ceiling, cupping one end of the dumbbell in both hands above your chest. Keeping your arms straight and low back pressed into the bench, slowly lower the dumbbell behind your head until your biceps are next to.
Referencing back to close-grip seated pull downs, the lats will not develop to be bigger or wider if a wider grip is present. From the standpoint of joint health, a closer grip will protect the shoulders over the long run. For your next back day, incorporating these five exercises will lead to achieving bigger, fuller lats.Raise your chest up to the bar, bend the bar with your armpits, and slide your shoulder blades down your back towards your butt. Description: Holding the bar directly above your chest, bring your chest up as high as possible (without taking your butt off of the bench) and try to bend the bar with your armpits (not your hands) while actively depressing your shoulder blades.
Your lats, or Latissimi Dorsi, are located middle-lower part of your back, on both sides, with the word literally translating to ‘broadest muscle of the back’ in Latin. Partly covered by the trapezius muscle, the your lats can be worked and developed very easily, with many exercises working both the upper, and the lower lat muscle.A variety of exercises can work out the latissimus dorsi, the large back muscle, commonly known as the “lat” muscles. But few dumbbell exercises target your lats specifically.
If you prefer using dumbbells, however, a few exercises strengthen your lats, or you can perform a dumbbell workout designed for your upper back as a whole.A paint can solves that problem: With an easy-to-grip handle, you can perform bent-over rows to target your latissimus dorsi (aka your lats, or your “pull-up muscles”), your rhomboids (middle.
List of related literature:
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Managing Sports Injuries e-book: a guide for students and clinicians |
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| from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult |
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| from Methods of Group Exercise Instruction |
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| from Concept-Based Clinical Nursing Skills E-Book: Fundamental to Advanced |
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| from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from Developing Endurance |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
307 comments
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. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/best-db-back
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…
I tried this. Here are the results:
Dog: ran away.
Mind: open.
Floor: cleaned.
Socks: white to black.
Stairs: Nonexistent.
Jugs of water: empty.
Door frame: broken.
Mop: in 2 pieces.
Laptop: Distracting me.
I support no injustice in the video and comment section if there is any
My question: how do you do db touch rows without your bench sliding across your garage floor and without sliding down your bench in the process?
3:28 I thought that exercise works the chest I be using that for chest day�� dammit it��
I can’t go to the gym why can’t no one make a video on how to do shit at home
Can I do all these dumbbell work out every day or pic one from this
Jeff, please make a video how to use finger muscles when commenting on your videos!!
+theoisback my right lat is bigger than my left one…what does that mean? And what should I do against it?
I feel some pain behind belly button. While doing the dumbbell pullover I felt a great stretch at abdomen any tips please
great video it looks like easy but very tough,awesome exercises
nara akong gi pangita nga exersise, pampadako ug likod paits ni paits lets go
I get too much stretch in my neck too while doing dumbbell pullover. How can I improve my technique?
If ur a high schooler like me I recommend adding weight to pullups by putting dumbbells or whatever you have in ur back pack. But wrap it int a towel before putting it in the bag so it doesn’t bang against ur back
When we asked Jeff for a workout video he made a 1 minute of workout and 9 minutes speech workout.
Jeff’s a freakin’ god send. Seriously, your dumbbell exercises have helped so much since I can’t go to the gym.
P.S. Theo
I think you already know itbut I wanted to say that you are SO GOOD at explaining the moves so well. Thank youand keep the good work.
–
I just got home from gym…now I wanna go back and try these exercises
Sir can you please send easy exercise of back with only barbell and dumbell
I never know how fast I’m supposed to do a given exercise. Should I focus on heavier and heavier weights with faster movements, or am I supposed to do my reps slowly, with more “isometrics” or whatever (letting the weights go down slower than I lift them).
Dont know if you still post videos but I got the rounded shoulders been trying to find dumbbell workouts to strengthen my upper back please post an upper back work with dumbbells seeing that is all I got and my bedroom floor any information will help thank’s
Can I still benefit from these exercises if I’m wearing a shirt? Or does it cancel their effects?
Does anyone know what model his shoes and sport pant are? (the ones he wears during the exercises)
I’d love a compilation of all the corrective exercises from this series!!
Is one supposed to do all these excercises or just for the specific goal like hypertrophy?
I do pull ups with up 35 lbs hanging from my lifting belt. Also to overload the biceps I do reverse grip with my hands pushed out and elbows in to get the outer bicep. It works phenomenally.
Can the lat pull over be done while laying flat on a bench? I find it hurts my back when I only place the upper part of my back on the bench…
Can someone help me in the W raise my left arm is makimg crackimg noise
Notes for self:
Pullups with 10 lb weight
Day 1
5 no rest MAX pullups
2 min rest
16 over 5 mins rest pause
The number one problem with the supported touch dumbbell row exercise, are women’s breast’s.
COVID-19 bought me here and all I have is my bowflex adjustable dumb bells and finally had my bench delivered. Thanks for these tips…
Any other suggestions for metabolic for this? I don’t have a bench. Trying to do these at home best I can
Dear brother I would like to thank u for every thing u do.. from the heart ❤️ really thank you.. and it’s been like 2 or 3 weeks since I start working out and to be honest I have no idea how make my working out sequel throw the week I made my after long research I hope if share your opinion with me please ��..
1. Day 1: Chest, back, abs.
2. Day 2: triceps, biceps.
3. Day 3: Shoulders, abs.
4. Day 4: Rest.
5. Day 5: Chest, back, abs.
6. Day 6: triceps, biceps.
7. Day 7: Shoulders, abs.
8. Day 8: leg.
This gave me motivation to make a home pull up bar.
https://youtu.be/8gq3hSsoOso
Last exercise is a NO. I’ll just do squats, lunges, squat thrusts, box jumps, single leg & leg wall squats, abductor side lunges, skaters, later side lunges instead.
Bent rows one arm rows slow negative lowering your in business
I still can’t believe we get this for free. I got one of Jeff’s programs and it completely kicks my arse, but it’s so worth it. Even then it’s a bargain for all the info he is giving to us.
I am really inspired by him. He has hip dominant.. last ke myself…but he added upper mass n v shape that his physics looks great. Better than professionals having small waist
I like the way you present yourself and the information, just a suggestion… Take your time to produce a video how you want it to be instead of rushing with the footage the you have recorded. What I mean by this is several times you comment ‘Don’t do it like I am doing it here’… If that is the case, rerecord the footage you want for your video and do it correctly. Otherwise it just looks like that you contradict yourself or that you just don’t know what you are doing yourself… none of which inspires confidence in your information…
Keep going and I hope things improve for you.
Sir I would like to inquire regarding with my tissue tear on my right shoulder, what theraphy can you advice to able to do-thank you sir
Interested in more back workouts? Check out Ryan’s channel ��! https://youtu.be/g8kqhU_z-j0
I’m 43 yrs old and I will be glad if you let me know whether the work out as seen in this video is good to go for beginners or not. If not please let me know the exercises meant for beginners. Thank you.
An ultimate tip to increase your workout effectiveness is to lift slow and squeeze the muscles you are using while you exercise
I be afraid sometimes to do diffrent shit ppl be looking at you weird lol
Was getting tired of doing bent over rows as it was making my lower back sore so I’ve been searching for some alternatives. The chest supported rows look like exactly what I’m looking for! Definitely gonna give those a go today. Thanks!
Any idea why I can’t do pull-ups. I’m not the strongest person but not the weakest either. I need a explanation
As a question for the dead rows isn’t there a possibility they might exacerbate lower back problems for those of us who have problems in that area? Would have loved an alternative for that one but still a great video.
What do I need to do if I have trouble getting my hands behind my elbows on the W raise?
This series would have been even more incredible if he considered the fact that we don’t have a bench
Man I need you’re help!
I just brake my abds, for real the tissue of my abds muscle was ripedd for a real abusive work out. Nine months ago. I want to train but I don’t feel my abds are prepared to train. I actually feel pain when I work out; not that pain, but pain. I think that pain gona be forever. You’are an expert. Please tellme what you think
in Africa u av to build everything by ur own those dumbbells benches pull up stands etc. I luv Africa
Visit NextLevelDiet and make your own body transfromation!!! I LOST 18kg. Unbelievable!:D
Hi Im from Philippines, can you do shoulder workout..? Thanks.. God bless..
You should also check out my new video: 10 Exercises To Build A Big Chest: https://youtu.be/FJ-93QIK1Ek
White wife beater guy annoys the shit out of me everytime I see it
Am very sure that thousands of people want to say this: His glutes, OMG!! Am in love!!��
Simeon is this a real workout for this group of muscles? I have a similar program for today.
lots of guys here are making fun of what they saw and they’re saying that these exercises are good for a light back day.
So what’s going on.
hi Simeon:) wondring how many sett you take of each exercise? pls let me know. peach from gymshark
I rarely give a “Like” to a video on youtube…i felt honesty comin’ outta your mouth so i gave it to ya
Was searching hard for a great back workout this one nailed it and went far beyond hell ya Ty for sharing this killer routine bro
Fuck yes! Got some great alternative movements for training my back, as I can’t do alot of the more traditional ones due to injuries.
What are songs in the background? It’s really gives you the motivation to work harder
Does he have the whole stack on those one arm pull downs smh
Any chance you could post an eating plan you follow?? Thats my unflrtunate weakness
hi jeff, i want to ask i do a technique for pull down but i just have a little contraction in my lats but have a great contraction other back muscle it is normal or maybe i must to correct my technique thx
now skiny person try that=in 1day youll have the panda phisic 100waranty or money back….jajajajajaj
Super work out sir this type of work never give u slip disk pane
Thank you for this routine!! Now my back will be more bigger thank you so much for this!!
I’ve learned so much from you Simeon!!!! you’re fantastic!
These work great. Any muscle put under pressure will adapt and grow. The muscle doesn’t see the weight or know if it’s rope or free weights it merely reacts to failure. IT GROWS. Great video
can i do all of these as a back workout when its back day or should they be supplemental
Fck i already feel my back pumped! Damn this looks delicious! Thanks dude!
Awesome..gains allll day..stay lifted..gave me mad morivation��
Wow… Seeing Jeff at home is like that “Facebook, Instagram, Tinder, LinkedIn” meme
When does overload occur / what is overload, as opposed just heavy weights?
Bro I take your vidoes to the gym everyday, I add them to my workout everyday. Thank you bro! I’m a fan of you and your art plus I’m trying to have a body like yours, no homo.
Bro you are really a master I follow your every exercise and I am getting results very quickly so pls keep making video and keep inspiring all of us.. love from Indian..❤️❤️❤️❤️❤️������
And one thing before watching your videos by biceps weight was 45 and today I am on 65 fit physic…❤️❤️��
For the first exercise can you just do the exercise one side of the back at a time if your gym only has one cable machine
For the first exercise can you just do the exercise one side of the back at a time if your gym only has one cable machine
Camera moves too quick and i need to see whole body with all motion when you are doing the exercises. But thanks anyway good job!
Thanks for the tips…will definitely be adding these to my program:)
Dude we have the same name! The second person i heard with the name simeon
Who the hell trains back 3x a week? What time would be left in the week to train everything else!?
BEST THING FOR HOME WORKOUT ARE BANDS.����
They are awesome i love them so much because they are simple to you and you can gain great muscle. I love them so much. I got my at trainhome shop (check on google)��
We love your work….Can you make vedio’s on traps and triceps workout at home (no equipment).
I can do this…
But sad I don’t own gym so people might get furious if I don’t give them cable after one or two sets….
I LOVE IT IM GONNA TRY THIS TOMORROW MORNING AND WILL LET YOU KNOW HOW MUCH I KILLED IT!!!
Why is the camera far away circling around the gym? Yeah it looks cool, but I thought you wanted to show how to do certain exercises?
My summer body goals!!!!!! ����������������GREAT TIPS SIMEON!! THANKS!!
It seems that he knows only knows 2 muscles that belong to the back, there are more muscles engaged in those movements:>
I to see more lower back work outs…you have great videos on and I’ve subscribed to all of..I’d litigation get my lower back stronger as I get a little pinch in.my lower back..could you show a few video’s on lower back exercises for a little stiffness in that lower muscle area
.thanks bro…from republic of Ireland
This video is a gem I’ve been trying to find different ways to hit my whole back! Thanks bro!
Great ideas! P.S. Sappy Female Alert: I love the plaque in the doorway 4:35
I don’t have a dog… therefore I don’t have a leash, anddd I don’t use water jugs, and I have a 1 story house so I don’t have stairs
Already watched 50+ of your videos. All of it are very helpful. ������
If I do this workout in my home the house will fall down on my head
seriously, a jerry can of water to make russian turns? Not only is exercise useless, but adding weight gives every indication to your body that you want to break your back
If you ever get the chance to it and would like a challenge, maybe put together a way to workout for truck drivers such as myself. Love the channel and appreciate all the helpful workout tips.
Write the exercises in the description please:)
Good stuff tho. Really good!!!
Please dear Jeff give some glutes routine that includes activation and exercises. Thank you from Argentina ����
03:15 Man! that was fucking impressive
I kind of struggle when I change these cooler bottles and he’s doing the clean with it like a boss
Surely I’m not the only one that smiles foolishly when I see Jeff and Jesse do those skits:) these guys clearly have a great connection
4:33 with the added benefit that if you fail, you fall; now that’s what I call motivation
NEW “FAST ACTION” Q&A Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Wow I am your new fan, love the way you present. Definitely will use your mentoring in adjusting my bodyweight exercises! Thanks �� BTW, if I may add: you have lovely hips! Perfect, in fact. I wonder what you will look like when you’re 50, wish I could see ��
Hey jeff what’s the best thing to do for a single dumbell hehe thank you.
Jeff has a choice of staircases to show beginner, intermediate, and advanced step workouts
I have done a couple backpack workouts on my channel but It’s hard to keep finding new ways to do things at home with limited equipment… thanks for some great ideas on my next workout… (-: stay safe
Hi Jeff I am just 15 years old can I develop my muscles quickly with your home workout plan and proper diet
I have issues with standing press I lean back what are the effects of that any alternatives I can implement?
Jeff needed footage of someone else doing hamstring curls because he doesn’t let people do machine hamstring curls lol
Talks about home exercise in a gym…wow…������…this is a joke…don’t bad mouth me…������…don’t…������…if you do…I’ll get upset…������
whats with the christmas tree in the background of the intro?
Some other ideas: press ups between dining chairs with feet on another, door pull ups, sprinting up stairs, lunges on stairs, and triceps extensions on kitchen counters.
And like the oldtime strongmen, you can use the mop to do forearm training.
Dog lead can also use used for cable exercises over a doorway pull up bar
I actually used to do dips on the corner of the kitchen counter. Then one day, the surface was wet and I hadn’t realised.
There was blood involved!
FOR CANADIANS. A hockey stick is better, almost everyone has hockey sticks. Mop poles are often hollow and flimsy.llllll
has anybody bought the athlean zero program? cuz i’m debating whether i should make my own or follow his
Hey guys i wanna see shape n definition not really strength hahah would this help if my back is fatty
I just want a crossover cable machine like the one your have
4.5 minutes in.. Literally can´t do any of these things at my home.
Pffft. Good luck finding a jug of water nowadays… we got some doomsday preppers around here
Cavaliere Jr: Mommy? What’s dad doing?
Mommy Cavaliere: Just keep walking, honey…
Great video!!! Anyone know the names of the songs that played through the back routine? Please share!!! ��
If you don’t have a home, don’t worry here are 29 exercise without a home. No excuses
Oooooooh Jeff you said Russian twists weren’t good for your spine
Earthquake happening…
Jeff: Whats up guys Jeff Cavalier athleanx.com, and here is how u train your chest using only ur body weight…
Seeing this video has saved me from dull pain I’ve had in my back for a couple years. The reverse hypers are a life saver. Thank you @Athlean-X
Thank you for this incredible and informative upload! No excuses people. Stay home and get them gains or start gaining them weight. I’m trying too.
Que carajos? Esa no es su voz, que manguitos rotadores pasa aquí? Esa voz está mermando mis ganancias
I’m gonna keep a track of me doing this workout in this comment. Wish me luck!
Grab a pillow case or strong bag and fill it with books or anything with weight.. also take a couple of books out, place them on the floor and now your ready for deep press ups
Does Jeff have bad abdominal genetics or do I just have bad taste? Like don’t get me wrong he has a good looking core but I feel like my abs look a lot nicer even though I clearly have a higher BF%
Day one of Jeff’s home workout routine:
Broke my broom stick
Broke my door frame
Slipped off the counter and broke my tail bone doing dips
Broke my spirits
Broke my heart:'(
You can also fill up a backpack to add weight to pullups, lunges, box jumps, squats ect.
40lb car litter bag it’s been the best piece of equipment for me so far �� the struggle is real but making it work
My home gym is a pair of saw horses, metal rods from a scalfolding kit, and some scrap boards I’ve fished out of the trash pile at the last job site I worked at. I’ve got some scrap metal laying around here some where, maybe I can lift that for fun. Also got some 5 gallon plastic buckets I can fill with sand or dirt.
I’d love to know WHY 1.4k thumbs down??
I know I am starting to follow this guy because he has great ideas, stuff I never even thought of doing while thinking about how to target certain muscles doing bodyweight exercises…thanks for sharing this supa dupa stuff!
Next video: “Best exercises for if you’re homeless (LAID OFF!)”
Thanks as always…. Back, specially upper back exercises are hard to do!! A good upper back exercise targeting all the 3 back muscles is needed
can I just say…what an adorable name! I am already motivated first sentence out! much love
Make sure your granite counter overhang has plywood under it if you hang from it. Most slabs are 1/2 of the built-up edge thickness and unsupported stone slab can break off.
the funny part is i drive for a water delivery service and lift and carry a couple hundred of those jugs a day. The best thing id say it works is your grip. almost all the guys i work with have pretty striated forearms.
I used to work out 3 days in gym, 2 days at home. I’VE LEARN a lot from this video. Thanks Jeff.
You don’t even need to resort to using furniture. Just buy 2 elitefts bands, a 15-30kg kettlebell depending on your level, a sturdy pull-up bar that you can screw in or a pull up station if you rent and a pair of olympic rings. Now you can do every exercise in existence with enough resistance to make real gains instead of settling for maintenance. Only problem is you can only do so much for legs. Goblet squats and pistol squats just won’t cut it for some people.
Topic: losing weight through sport and healthy eating https://youtu.be/Fsq1TCspaqk
Jeff i need some books with complete mechanism of body building.. Can u suggest me e books of urs?
Your bad form 16 seconds in character’s outfit and form made me spit my drink out laughing! Thanks for that
The first workout (bent over row) only seems to work out my arms and chest. It doesn’t seem to work out my back at all and, if anything, cause lower back pain for me (and not the good kind). Anyone know what I might be doing wrong?
Y’all talking bout the haters so much I can’t find a single hate comment �� nice vid doe
come on jeff don’t disappoint me i just ate healthy give me a good workout
Ive watched three no equipment back workouts, and this by far is the most intense
Guys anytime you get a new phone, subscribe to Simeon Panda’s channel, he’s the best ����
I was skeptical but I tried during quarantine.
Wow that was intense!
Not only I had results, but it relieved my lower back pain too!
Now I did this routine from Monday to Friday in the afternoon (the morning is dedicated to regular workout).
If I have to look like him it’s gona take least 100 years����������
I liked this video in the start because of his hard work for 19 years��, he has got a super perfect body
No equipments workout helps a lot, check put my profile @workout_beast_20 on Instagram I train my body without equipments
I cannot believe he is wearing just football under garments outside…thats a way over the top.
Good excersices tho!
Don’t doubt it if done correctly this back workout kills! I recommend filming yourself the first time through the exercises form is everything boys
Just a warm up for this boy lol guaranteed a skinny fucker like me will be hurting for days after this
I do not want to be offensive but.. technical note: What shall I do when my dick is really getting squeezed during this? xd
Your gym needs more mirrors, man.
Mirror for gym is like filter for instagram, have to have it.
Just came here to tell you veganism is the biggest bullshit and a deadly lifestyle ❤️��
Porqué no doblaron este video para el canal de ATHLEAN-X Español? Es justo lo que estaba buscando!
Great vid, did the whole thing first time and can feel it worked my back which is great. Had a bit of trouble with the reverse back row positioning as felt my traps a lot, perhaps overtensing and the black widow I tried hard to avoid using my abs but that was again a bit hard on the positioning. The Superman is difficult, looks super easy. Gonna subscribe, do you offer mentoring?
Diet plan from Next Level Diet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.
great video but for me its better to use resistance workout bands. they are awesome i love it so much and its easy to use. You can do anything you want with them. Get one at store where i get it trainhome. shop its awesome use code “10%OFF” before expire.
It’s actually hard to perform full complete replies with proper form ��������
Hello there nice back workout! I have a request can you do a glutes no equipment workout video? Due to corona?Thanks
For the people trippin this will help you cut. If you want to your back bigger order some weights online����♂️
Good for muscle activation.. but i don’t think they gonna break(fatigue) with this..
Wtf is wrong with his voice I’m sorry if it seems mean but this is the first time I see this guy and his voice just doesn’t fit his body
Is anyone else here is COVID 19 positive and watching this from hospital?
when will you do a Perfrect 70 year old work out from home??? from you best 70 year old fan!
We do them on pilates classes!
They are awesome,,,, stretching well even small muscles (if done with coincidence!), and give you lean muscle mass not bulky!
Excellent exercises Simeon. I incorporate these exercises in my back day workouts. They have helped a lot indeed. Thank you. Keep up the good work. God bless
I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from *Next Level Diet*. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website
What’s songs are these they are dope for a video anyone know?
Why would pulling the towel build muscle if there is no weighted resistance? Wouldn’t it be more of a stretch?
Dude a big thank you, you gave me a lot of ideas during the quarantine, one thing i will mention that i am unable to do the middle back muscles this one is hard for me, i have dumbles and I will work with them. Once more a big thank you! And good luck!
These back excersizes are decent felt it target my latts and other parts really good for 0 weights.
I don’t know what you lames are complaining about but I am going through this routine and I am getting a great pump! Lames will be lames!
You my sir; are a genius. I’ve been training for 8 years, and I can attest this is as effective as having weights. Thanks for getting me through lockdown brother.
Everyone laughs until they don’t have a gym to go to!!!! Training with bodyweight and more volume is better than nothing.
Hey man i wanted to ask you is it possible for the middle back to be worked out on my knees? Coz is pretty hard…
You’re free to hate but just to tell you guys
If you think you’ll make gains by doing this towel bullshit you’re mistaken
3:15 I did that back widow, however I ended with an imbalance: my right lat is waay bigger than my left lat. How can I fix this problem? I tried a one arm version of this but it didn’t work.
sorry for noob question: should I try to do all of these exercises in one session? which ones should I do if I want to build muscle?
Thank you!! I’ve been trying to work my back for weeks, but with no results and I don’t even feel most other workouts (in my arms I do, but never my back).
The towel moves actually helped a ton. I finally feel it in my back for the first time.
Great video, thanks for putting so much work into your videos.
My favorite part of the middle back workout is that it cracks my back nice
Bent over Rows 20x 3 sets
Lying lat pulldown 20x 3 sets
Reverse snow angels 10x 3 sets
Superman 10x 3 sets
Back widow 10x 3 sets
I love your style!
But more important,
Your spirit and your beautiful wholesome soul is shining thru. Rare on YouTube and cyberspace.
I’m sorry I’m not in the position to contribute to the Crowdfund,.. but I shared it across a few pages and my wall on FB, on Twitter, and twice on WhatsApp ����������♂️������������������
Blessings Theo ��
Aloha THEO is BACK!
I found a couple favourite channels like Redefining Strength and Got ROM… and just stumbled over this one from you spontaneously.. what a great surprise!
Love your style knowledge, humbleness, and just.. love it! Can tell you’re a SOUND human being.
Thanks so much for taking the time to make this video. Bless all your endeavours ��������♂️♥️��
Very informative. Thsnk you. I look forward to incorporating these excercises in my fitness regimen.
You talk about the using a dog leash. I don’t recall you ever mentioning the length of the leash. If you have my apologies, can you touch on that again.
if you want to know more about workouts, just go to Unflexal Workouts page, there you’ll find your answers:)
Have you seen Khabib’s lattisimus dorsi??I wonder what he does.Maybe it is because he wrestled bears in childhood.
Check Unflexal handbook if you want to learn about workouts much much more.
Notes for myself: 9:13 LAT PULL DOWN. Wide grip. Lean back a little. Put chest up. Without thumb grip. Retract shoulder.
I stumbled upon this while looking for a descriptive video covering how to activate the lats because my right side is weaker and I always have trouble establishing the mind/muscle connection. This was very informative with regards to technique and I can now activate my right side lat:)
His speech and his voice go on so smoothly. He has got a baby face too.. Hmm maybe the most adorable baby coach with wisdom that I have seen.
“A wider grip activates more the lats”. Wtf man, you did a good quality video but please don’t find yourself saying such thing again. In a row, more you bring your elbow close to the body more you have lats activation so completely false
Hi Sir…. 1 QUESTION = The exercise you said in 1.30 sec in this video for best bodyweight back workout.. this exercise develop the LATISSIMUS DORSI Muscle And also Help TO ERECTOR SPINAE MUSCLE.. Is this true??? HAR HAR MAHADEV Sir…….. YOUR SUBSCRIBER FROM INDIA
Great, instructional video that actually explains the function of a muscle instead of simply claiming “do bent-over dumbbell rows for SUPER WIDE SUPER THICK COBRA LATS”… Fact is that ALL you need to know is what the functions are and you can figure out the rest on your own. Thanks for the video buddy keep up the good work!
Is it just exercises or we should also intake some proteins and certain food?
Great video btw!
I looking for 3 exercises to build my back which are the best?
Hi Theo, I love everything of this workout… except that I do it at home and I need you PLEASE, PLEASE do some exercises
with free weight. I am pushing 60 and I have always had a great back, but now I have to workout with weight on keeping it fit and looking good. PLEASE do the video with free weights. Thank you!! October 24/18
My fckin water jug doesnt have any handle on its side dammit ��
Try to keep your abdomen in and maintain the drawing in maneuver while doing the exercises. Especially pull ups.
Love how he put on glasses for the NERD and had the hat on backwards for the juiced up gorilla ������ gold!!!!
7:07 “don’t do light weight like I’m doing, this is like nothing. “ ����
One of the best videos iv come across in relation to Exercise.! You have put so much effort to make it. Thank you.!!
in middle school
Teacher: Introduce yourself everyone
Jeff: What’s up guys Jeff Cavaliere Athlean-X dot com
6:11 that dude playing with his phone. I remembered something about it from Jeff.
I think you should make another video. Not good if your constantly saying don’t do what i’m doing yet we can see how big your lats are.
7:17 omg that form, of course u are going heavy, because you dont have control over weight and that range of motion.. c’mon dude… how to spot a noobie? he useing mostly machines and have no legs
how about the fly’s is that good? the bar bells on the side & raising them up?
Like it. You answered my main questions and explained very good.
Don’t advice the other people when you do nothing, it’s easy to see.
Knowing the science behind the workout is really helpful. Well compiled video. Thanks
I love how you put the information together, this is very creative. Keep it up!
Used Unflexal workouts and learn about it without problems 😉
Hes like a walking diagram man!! Every muscle of his visble be it superficial or deep….
Bro Jeff keeps asking me for another shoutout so here is his instagram: https://www.instagram.com/brojeffofficial/
If the pad of the lat pulldown is too high for you place the pad too low then extend you legs a little (i go with a ≈120° knee flexion) you can keep the heels down and be pretty stable and tight while not needing any additional equipment.
After doing backwidow, my ribcage began to hurt for about a minute at the sternal part. Is it normal?
I began following your form 2 months ago and I can see the results in my definition, kindly do a more in depth episode on second tier supplements
To be correct at one thing. This is not a extended upper back, its lower back extension at 3.26. Does not mean the upper back isnt extended, but there is also a big overextension in the lower back in your video. Technically, when youre doing this you minimize the contraction of the latissimus because you move insertion and origin closer together through lower spine overextension. Its for me that it weakens the feeling of the latissimus.
i absolutely love it and rest of your videos. thank you so much for all the effort u go to make your videos. hard work but excellent job:)
Tell you what, you know so much about the science behind training yet you explain things that make it so easy to understand. I don’t arch my back while doing lat pulls, but I do use the close grip triangle, I find it most effective at the end of my set. Keep up the good work, I really enjoyed your up loads with John meadows, I’ve been following him for a while and to see you both train was wicked. All the best from England.
I hate pull ups and pull downs, I build up my lats using different exercises, I just don’t feel the lats with pulls
Great video! Love your knowledge and detailed explanations of your exercises. I plan to try all of these exercises. Thanks so much! Fantastic Training!!
Im sorry but this guy’s on steroids, so for those who dont take this crap,its better not to follow his instructions because it wont work for you guys
My body anatomy won’t allow for me to touch my sternum when I do the overhand even when i lean back a bit. I just pull down as far as I can for the contraction which usually ends up being at my chin level.
YES. I had the water cooler jug as well as some windshield washer fluid and costco size laundry detergent jugs. This gave me some extra things to do.
I never understand when I see people jerk the weights like “Bro Jeff”
As someone who has struggled with his weight over the past couple years and haven’t had time to go to the gym, I cannot tell you how much I appreciate all of these workout from home videos! I have a ton of body fat and have lost some while isolating at home by working on nutrition, but I plan to add these measures to increase my effectiveness. Thank you so much for all of these!
There’s a reason Dorian Yates had the best back. Reverse grip barbell rows and pullover machine
Most importantly, like all youtube and instagram fitness advisors: do steroids
LMFAO. You’re such a dick. I never noticed nerd Jeff wore gloves!! I’ve got 2 pairs of gloves from circa 2009 and never use them but always think “what if?” Awesome video. Thank you!!!! Happy new year.
The clothing is so expressfull. HILARIOUS hahaha. Spot on. God bless you Jeff. My admiration to your efforts. I am gratefull.
Very scientific approach. Looking forward for more. Thank you
i like your douchebagoutfits when you show how its done wrong XD But thanks. Good videos so far! =)
Great info as usual also, keep up with the out takes at the end of the videos.
So you actually need not one but TWO towels, maaaaneee! Too much equipment, I’m out! Lol
Thank you!! You have a great back (it shows you do good workouts) please, PLEASE make a video for women to workout the latissimus dorsi at home. 10/7/18
My buddy is a big fan of your training videos, Jeff. He is now over 70 years of age with a heart condition so he cannot follow your rigorous schedule but we both certainly can imitate your excellent form and scientific approach to bodybuilding. Thanks so much for all you do!
Great point! Progressive overload always makes me lose the mind muscle connect on lats which is a tough one for me for some reason. Hard gainer on lats for sure
I don’t think I can do more than 1 pullup so I pick the pulldowns until I can do 2 pullups
Makes me laugh when so many people think you need shit tons of kit to get a good workout. Your muscles don’t know what the weight is nor how you’re doing it.. they just know you’ve put them under a lot of stress and need to rebuild stronger.. then bigger. Just fatigue them and jobs a gooden
So funny Jeff, how you display the “common errors”…..I mean even the outfit is all wrong on them:D
Great videos, keep up the quality work.
You said push ups isnt gonna help bench. Well…. Maybe 7-8 years ago I hadnt been to the gym for almost a year. But I had been training push ups at home, with explosivity (max jump from the floor), different widths (very far width) etc. And you know what? I went to the gym and set a PR in bench press. 90 kg (old PR) 100 kg (new PR). So yes you can defo increase bench strength with push ups.
1:13 Bent Over Row
20 reps in 3 sets
1:46 Lying Lat Pull Down
20 reps in 3 sets
2:18 Reverse Snow Angel
20 reps in 3 sets
2:47 Superman
10 reps in 3 sets
3:14 Back Widow
10 reps in 3 sets
3:53 Schwarzenegger said to think about your lats as being a curtain opening up.
Hey i gotta ask you this, why is your lower abdomen is empty without any packs so flat, any reason? You dont train them, or its a gene.
Hmmm not sure about the towel ones as there’s doesn’t seem to be load on the direction of movement.. the others look interesting tho..
These impersonations are so funny. Thanks for the great video, Jeff!
Love The Cameo of your twin jumping in, and showing us how it’s done wrong!!! Too funny! And I see these guys all the time in the gym!
After gym hiatus more than a month(but still having maintained 260lb) it sucks having to start back with pullups and only being able to get one rep(this is moreso for non gym members and those just embarrased to go back to the gym a weakling when u dont look like one lol)..my trick using a home pull up bar is use your significant other to help boost you up (feet or shin area)…funny how much of a workout my girlfriwnd got helping someone of my weight do a couple pull ups…i never go past parallel(have my reasons) but i always slowly came down no assist(sucks but necessary)..when I am alone I use a couple different methods..easiest being use one foot to help give the boost up…then raise both legs and slowly come all the way down.usually back to 8-12 reps within a couple of months(possibly alot easier and faster process for peeps who weigh 200 lb and under)
Personally I use the pull down as a warm up for pull-ups. 5 sets of 15 reps with a moderate weight, 60-70% of body weight. Then pull ups, wide grip both regular and behind the neck plus a couple of sets of regular chin ups. BTW, 69 years old.
Hi could you advise exercises for losing the mid back fat rolls
Guys I can’t do the second exercise
I dont know if its because I have too much friction or because my middle back Is too weak.
What do you think and what do you suggest? I really want to do this
Rumours are jeff knew about the upcoming pandemic.
Jeff: corona can’t take away your gains.
Does the first exercise make anyone’s lower neck feel sore? Is this supposed to happen due to the traps?
maybe I’m all jacked up in doing this but the first one feels like it’s all in my core and shoulders as opposed to my back.
EDIT: Nevermind I feel it now.
Would love a pull up bar, but I don’t trust the old door frames in my apartment
For the back widow I always find myself cheating using my abs?
Thanks for this, will be fun to try. These do look tricky to get exactly right tho, at least at first. I just know I hate gyms, don’t have much equipment at all, love bodyweight workouts, and the back is just really hard to hit w/o equipment. Hope these are good.
The most thing I like about you is your back and shoulder posture. Well and your protein products.
I have a strain in my right shoulder blade..What can I do in order to deplete the pain and make my shoulder blade stronger??
2nd exercise is so impossible for me. sir plz tell other home exercises for back
I’m able to do the last workout, but the first 2 hurt my neck when they do them. This is a consistent problem for me with different exercises even tho I try to avoid utilizing it at all. I believe the reason it’s a problem is that I have a long neck. How can I get around this?
Many thanks, I been tryin to find out about “upper body calisthenics exercises” for a while now, and I think this has helped. You ever tried Jamescan Calisthenics Caboshed (should be on google have a look )? Ive heard some decent things about it and my brother in law got great success with it.
When he said “isolation” at the beginning I heard “isometric” lolool����♂️
The barbell row need be make in a position more paralell with the floor, because the shoulder articualtion loss amplitud of extension
Athlean X the savior of all gym lovers in this pandemic time��
Great explanation it helled a lot in understanding the workout. Please share more such videos. Thanks. Great and different explanation
I’m not aloud to workout at home, I’m not aloud outside, I get shouted at if I do, and the only time I can workout is when my dad goes to bed, and then he just comes and shouts at me for being awake, loving life at the minute
Can I do these exercises to make sure that I can do pull ups currently I can do 0 pull ups.
Anyone else having trouble keeping the Back Widow from feeling like an ab exercise?
Bro I did these exercises today and feel great loved them and can really feel it thanks for the video
On the first exercise I don’t feel my back muscles being used, what am I doing wrong?
XERO program from Athlean-X saved my gains and helped me actually get stronger.
Can’t wait to try the BEAXST program when gyms open! Stop sleeping on Jeff. His programs are legit.
He looks way more healthy in 2016, with a little more bodyfat. Today in 2020, he took it sofar that it actually looks unhealthy.
Any chance you could set up a printer for people who are literally too heavy (fat) to complete a single pull-up? I miss doing them honestly, but if my fat ass could pull up 280lbs I would not be looking for improvement videos.
My wife comes into my ‘mancave’ every day and sees Jeff half naked. Today she asked me if I was gay. I explained everything to her and now she’s fine.
Jeff, we’re good now!
No matter how hard I tried… I could never do the second one 2:16
Jeff’s a guy who can walk into a BDSM shop and find three new ways to do face pulls.
1:12 es como si no llevara nada puesto… nada puesto…. nada puesto….
These are great videos but don’t buy the programs if u get logged out of your account there is a good chance you will not be able to access it again. And worst of all no customer service to help with that. Just sorry out of luck. ��
Who’s here just to comment “Who’s here because of corona virus” in every workout video in youtube for likes
I thought this workout wasn’t gonna do shit but it actually works
Damn this shit was just what I needed, pull ups weren’t doing it for me. Much love brother
I don’t have a pull up bar, just bands, an adjustable bench, and adjustable dumbbells up to 71 pounds. My back workout right now is:
lat pulldowns using the top of the door to anchor the band and sitting on the ground to pull down
-lat rows with dumbbells
-seated rows with the band anchored to the doorknob on the opposite side of the door
-supinated chest supported rows
-band pull aparts to hit the rear delts
-then I do a set with as many dumbell rows as I can with a light weight to get a burn. This finishes me off.
-then I hits biceps with various curls
That’s my back and bicep workout right now. I do dumbbell deadlifts on leg day to work the lower back.
Yep this a awsome worked 11exercise for your back it targets all the muscle on your back.that is a AWSOME back excersice. Thank you bro.
I can’t do even one of the upper and midback exercizes properly. Do you have one for beginners?
These exercises don’t work for the real workout.they hardly give you any pump. These are just the positioning exercises..maybe..00.0001 %
How do you dial down the sliding exercise y can’t even do 1 LOL
Not the biggest fan of these but no gym no excuses I’ll get some ointment for the rugburn later lol.
In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.
Is there to make this harder? In other words, is there a way to progressively over load?
I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website
I stuck two bricks into a long stick and had some boxes to simulate a bench. Dangerous? Yes
Im bored af and have nothing else to do? Absolutely!✊
My gym members laugh at me when i can do 400lbs of deadlift but cant do more than 10 reps of pullups
I juat atarted to do some workouts to improve myself. Loved the video, did the exercises and was hard but i feel really good. I feel my muscles and know that i did something for my health. Thank you very much! Keep up!
My dad stuck some wheels on a flat wooden thing and it slides pretty good
First video that I understand stood from him without complicated terminology hahaha