Bodyweight Back Workout (SORE IN 6 MINUTES!)

Bodyweight back workouts can not only be done, but they can be brutally effective if done right. In this video, I show you a 6 minute back workout routine that you can do with just bodyweight exercises to build a bigger back and get wider lats. All you need to perform this back workout is a straight bar and something to rest it on. It does not have to be an Olympic bar. You can use a broom stick or mop from home and get just as good results.
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To perform this 6 minute back workout you will only need to know three back exercises. The first is a bodyweight straight arm pushdown. Perform this by laying underneath the bar supported on two chairs. With your arms outstretched and your feet as far away from you as your strength can tolerate, start by pushing down into the bar with your hands and pulling your body back under the bar and up. This should simulate what a straight arm pushdown for your lats would feel like done in standing with a cable machine and straight bar.
Perform this back exercise for 20 seconds. Immediately proceed into the next home back exercise which is the one armed row. Here you want to keep your feet in the same position, the same distance away from the bar, and grab the middle of the bar with one hand. Begin by pulling your body up to the bar and reaching for the ceiling with the opposite hand. Make sure that you don’t just let your body drop but that you slowly lower yourself back down to the ground and repeat. Keep doing reps with this arm for 20 seconds. Repeat for the final 20 seconds of the first minute using the opposite arm to do the exact same exercise.
Immediately, without resting, head into the next exercise; the plyo inverted row. Here you want to place both hands on the bar and forcefully pull yourself up. You want to pull hard enough that you can briefly let go of the bar as you propel your body up. Regrip on the way down and slowly lower your body to the floor. See if you can perform this exercise for the entire second minute. If for some reason you need to rest, try and do so as quickly as you can and get back to doing the exercise for the remainder of the minute.
The rest of this six minute workout will be performed exactly the same however the distance your feet move towards the bar is going to change. In order to make the exercises easier as your level of fatigue mounts, you will want to bring your feet in closer to your body with each successive round of 2 minutes. On your final two minutes you will be repeating the same three exercises but moving your feet in closest to your body. This will enable you to squeeze out more reps when you thought you were already too fatigued to do so.
The Sore in 6 Minute back workout with bodyweight exercises is just another example of how leaving the excuses at the door can allow you to build a fantastic back without needing any equipment. If you are looking for a complete workout for your entire body that requires not a single piece of equipment, head to athleanx.com and get the ATHLEAN XERO program. No bars, no bands, no benches and most of all, no bull.
For more bodyweight workouts that you can do at home to build a bigger back, chest, legs and arms be sure to subscribe to our channel here on youtube at / jdcav24

[@athleanx]

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[@honeybadgerdontcare4763]

Excellent

[@steveframe4802]

Thank you ,so inventive,so creative Thanks for everything you do

[@ariffin5]

Jeff is the type of guy open a door for a lady and slowly release it to achieve the eccentric overload portion

[@thecleaner7655]

ariffin5 😂😂😂😂😂

[@Therealvielo]

ariffin5 LMFAO

[@Stockfish1511]

lmao

[@thesecondcomingofchrist123]

i actually laughed. good one

[@funnyojas]

ariffin5 your too funny lols

[@zacXL2099]

Jeff is the type of guy that wink with both eyes to prevent muscle imbalances.

[@aqi4162]

That's called blinking

[@JaritOrigami]

Overwatch Moments - TH3 B4NDIT for real? Hes talking about winking to a girl like with one eye. Thats not called blinking dude

[@raidenkeify]

lol

[@tabasdezh]

lol

[@andrewchristodoulou4019]

Zac Van 😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂

[@AdminBEST001]

Jeff the type of guy to be shirtless at his own wedding

[@Therealvielo]

Jay LMFAOO

[@Crazywaffle5150]

LOL! Just a bow tie!

[@akiraic]

Body paint haha

[@ShashwatSharma11]

Even the natural Rich piana didn't do that

[@omar-yj5up]

Rich piana take steroide

[@izftpvp822]

Jeff the kind of guy to order a pizza to teach the delivery-man a proper cardio workout to improve his delivery time.

[@sucre00085]

Izft PvP 😂😂😂😂

[@iCameTwice]

Izft PvP LMFAOOO

[@jdavis2921]

Izft PvP they drive

[@aymanmazouz2538]

I m still laughing

[@SoraFromIndia]

Too much usage of 'to'.

[@ahmed38247]

I didnt watch the video, i came here to know what type of guy is jeff.

[@jose280714]

Ahmed aljobory 😂

[@Elijah-Bravo]

What?

[@user-sk7il1ur9s]

@@Elijah-Bravo just read the comments 😂

[@subscribetopewdiepie2069]

Jeff is the type of dude to kill two stones with one bird

[@kvs7983]

Fake Mouth Vacuum lift two weights with one hand*

[@CRCR7]

Fake Mouth Vacuum 😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂 I've lost it 🤣🤣🤣

[@leoxd4627]

Fake Mouth Vacuum Hol up 😐

[@harassaeed6365]

Jeff the type of guy who doesn't drive because using the wheel causes internal rotation

[@fuckthesystem728]

😅

[@derekknox7722]

Haras Saeed that's what I think Everytime I need to turn the wheel.

[@lucianox49]

im dead

[@gray1370]

Haras the type of guy to steel jokes from others because he's a poor loser

[@gurjit3721]

Thekapilsharmashow

[@jaquailwambeso7304]

Jeff the type of guy who switches arms when wiping his ass to prevent muscle imbalances

[@aqi4162]

Uses both at the same time

[@user-mu8ij6ci2r]

Lmfao !!

[@Jay-xi3sj]

Jaquail Wambeso I do that

[@hisorryforbadenglish1664]

I swear someone wrote this same exact comment on a recent video

[@jaquailwambeso7304]

Osamas Steakhouse Haha hes got some good humor then i guess?

[@twoheadedhead2095]

jeff's comment section is the type of guys that say jeff is the type of guy

[@1MSubsNovideos]

Twoheaded Head it's the same as Kinobodys

[@ATHLETIC_FEMBOY]

Connor Murphy also

[@augustd.3693]

Twoheaded Head Sup Maximilian-fanboy

[@xxmrnobodyxx6537]

Jeff the kinda guy to sleep with his scapula retracted

[@tommymack3210]

xXMrnobodyXx isnt that normal?

[@ice_wallow_come5449]

That is hard af

[@The.AI.Finance]

Jeff the type of guy to put protein in his toothpaste

[@akbarmirza4217]

Ethan Hamby 😂😂😂

[@nitishnagar3710]

rofl

[@guerrierozc]

AHAHAHAHAHA

[@DrMakak]

You don't swallow that shit fam, be safe pls.

[@els3099]

Ethan Hamby 😂😂😂😂😂😂😂

[@travisj5112]

Jeff the type of guy to teach a woman how to build her core while giving birth.

[@guerrierozc]

AHAHAHAHA

[@emilianoperez1342]

You mean engage

[@numberjuan5837]

Jeff the type of guy to teach his high school gym teacher correct form

[@ChevyRedneckGFX]

@@marcelo5803 Doing it with feet not touching the ground is more like just doing it for more strength

[@ChevyRedneckGFX]

@@marcelo5803 I agree, but some people can do ridiculous lengths doing so. I would never suggest do so with knees up. But im saying it can be done. Its more of a show trick to me. Ive done it before and I realized I can control it better with my feet on the ground

[@Miscelanou]

My high school phys Ed and weightlifting teachers never taught amazing form like Jeff Making me hate squats and making me not have optimal GAINZ

[@gigdg]

I left the gym for this video.

[@josealbarran5409]

Gabe Well you better go back and hit those weights!!

[@garker1]

Clearly you weren't watching the same video. He doesn't need weights with this program.

[@tikkarox2504]

You are a big weirdo 😂

[@sladeeddison224]

Jeff the type of guy to write double handed to prevent muscular imbalances

[@eslammagdo6554]

R.I.P for people who did not watch the last part of the video hhhhhh

[@nilstarlight]

same here xD

[@youssefrochdi1994]

I shouldn't have stayed because I do it under 6 min!!

[@samiatris6237]

I dont understand His last senteces. Does He mean usually it takes more than 6 min?

[@Linnerd]

Sami Atris i think he means a successful workout takes more than 6 minutes.

[@Aoyuki1686]

@@Linnerd i think he means the performance in bed? If you only last only 6 mins in her , she will find better than you lol

[@noname-wc7tf]

hey man i want to say two words -you save my ass by teaching why we shouldnt do some moves -you help me to understand how my body works -you motivate me -YOU ARE AWESOME

[@philbelfrage]

That was way more than two words.

[@mychaelmay6321]

I killed myself with laughter at that last part… 😂😂😂😂😂

[@olliem4501]

Mychael May I woke my parents up 😂😂

[@mychaelmay6321]

HAHAHAHAHA!!!!

[@christophermendez4322]

hey Jeff I originally found your channel, when I first was looking at work out videos. Your channel caught my attention with a video called "how to fix a sunken chest!(Pectus Excavatum)." It was that video that made me realize my indented chest wasn't just some random abnormality but a real thing. I've been doing those workouts and stretches for a while now and my self confidence has been going up cause im able to hide it a little more. I just wanted to say thank you for it because it meant a lot, so thank you.

[@killin-perfection]

christopher mendez How long did it take you, I have the same problem and it sucks cuz I look paper thin when I turn sideways.

[@christophermendez4322]

Killing Perfection i would say at about 6 months is when I started to look more comfortable with myself. I was 110, when I started now I'm at 145. I had to up my food intake as well and start taking supplements. obviously its still there but I feel I built enough muscle that my sunken chest doesn't grab the attention.

[@killin-perfection]

christopher mendez Thanks i thought there was no way to improve it even a little.

[@christophermendez4322]

Killing Perfection but if you're going to try to look different you have to fully in it, no in between. its all about self discipline.

[@killin-perfection]

christopher mendez Yea im working on that, but I'll definitely be able to change.

[@timohypponen4272]

0:42 Jeff the type of guy to check the brooms angle with a laser to make sure he trains both sides of his back equally.

[@Captain..Obvious]

Jeff the type of guy to do a video on his favorite Jeff the type of guy lines

[@vicofischer]

the end was hilarious haha😂 also 360p club 😁💪

[@franciscobarbosa8172]

Vico Fischer what did he mean by "if its only taking u 6 mins, or doing smtng wrong?"

[@vicofischer]

impalla 7 when you sleep with your girl and you're done in 6 minutes or less you probably want to work on your stamina😉

[@franciscobarbosa8172]

ohh allright i get it. thx. Fortunatly thats not my case :D

[@youtube-nutzer2895]

Vico Fischer lmao it wasnt about stamina it was about ur magnum is empty

[@knep3621]

Vico Fischer lmfao I died when he said "there's something wrong with you"

[@trevorstones5075]

By Far, The Best Fitness Channel On KZbin, This guy has changed my freakin' LIFE! Like If You Agree!

[@alexeylapshin6902]

jeff, can u plz do a sore in six forearms or a forearm workout plz 😊

[@the_jr-laffing4933]

Alexey Lapshin Damn you have 6 forearms?

[@tutu7365]

THE_JR-LAFFING 😂

[@mcgKW]

+THE_JR-LAFFING I laughed my abs out hahaha

[@shafferiscold]

Alexey Lapshin Do a couple laps of farmer walks with heavy dumbbells, without straps. 👍

[@robertfox05]

High volume deadlifts and hammer curls.

[@SillyTubereal]

Jeff the type of guy to do what his subscribers ask him for!

[@dodgeshot3dodgeshot3]

My favorite natural bodybuilder

[@samrofik1764]

Jeff the type of guy to do a sore in six minutes in 3

[@PaladinMthe13th]

I really appreciate these Sore in 6 Minutes, especially the Bodyweight versions. Thanks, Jeff!

[@SuperPIGGIES123]

lmao that ending though

[@matthewmcnally1186]

I learned a lot from this guy. Never been so ripped in my life thanks Jeff!

[@kevinbracewell3208]

Thanks for the trip back in time 43 years ago I was doing pull-ups with the broom across the chairs and push-ups between them, keep up the grate work Jeff. Thanks 👍👍

[@FirstLast-pt7bm]

You know its gonna fuck u up when you see even Jeff struggling to pull off these reps. That's why I love this dude's workouts

[@Aryanatomy]

HOLY SHIT I was just about to do a back workout, and here I am with more useful info! Love ya Jeff

[@09211992ham]

Jeffs the type of guy that does push ups in the supermarket

[@MindBodyWhole]

Wow! Jeff you never cease to amaze me. The versatility of this workout with only a straight bar (or broom) is incredible. A straight arm push down! 😲

[@Strakos0]

THIS IS INSANE! JEFF, NO SHIT-YOU ARE A LEGEND. DO YOU KNOW HOW WE ARE THANKFUL TO HAVE YOU?

[@ibrahimsafwat]

"so you have no excuses, okay?!" *Jeff laying down the harsh truth right there*

[@jstiltner1113]

Jeff the type of guy to eat in the middle of the night to keep his blood sugar leveled

[@mrbtapir]

TFUM43 my one month old daughter does that.

[@KamranConsultant4Hire]

why is it important to keep your blood sugar leveled?

[@coreybarnett7785]

Another good video Jeff! I'll definitely take this style into consideration the next time I train my back.

[@vladimirzarankin428]

Thanks a lot Jeff, really excited for the bodyweight series!

[@50shekels]

When Jeff is done running his treadmill need a break

[@sumitmadan768]

Thank you so much Jeff. This series is awesome. I have combined with the the Sore in 6 chest series with pushups and eccentric dips to make a 12 minute workout set. Before I saw this I was doing different pull ups for the other 6 minutes. Now I have something better to substitute and do not need to use the tree in front of the house.

[@fernandopereira8313]

I'm glad that people like Jeff can share their knowledge. He knows what he is doing, and he's communicative ! And he's brave, he goes though the workouts!

[@5830danny]

Jeff the type of guy to open a door with two hands, to prevent muscle imbalance.

[@orinp2701]

Lmao, he saw the sore in six penis comments coming. Great video!

[@ennyluckfarm358]

Always diggin' your videos Jeff. Thanks

[@Bryanseas]

been following some of your workouts and im seeing results much faster, glad i subscribed👍

[@brandoknorr]

Hardgainer edition for legs please!

[@joshuaduran8196]

brando. knorr yes, that would be excellent

[@alaaalryyes4072]

jeff is the type of guy that teach you how to poop with correct form

[@anthonyduncan5866]

Jeff.!! I checked out others here on KZbin and I find myself comeing back to you and am here to say"Thanks" for the wisdom and keep it comeing.!!!

[@adamrobinette139]

I think what I like about this workout the most, is it single handedly is your best benchmark goal for strength progress. If you haven't really been hitting the gym hard enough, or training intense enough, I guarantee you that, unlike his other workouts that he posts, you will not make it through this one, the way he's doing it. You know you're on the right track when you can.

[@thewolfmccall1341]

Every like is how many pushups I will do every day for the rest of the summer (Bet I don't have to do any lol)

[@gaminggalaxy2021]

:-)

[@irvincastelan2462]

93 someone’s screwed

[@fish3439]

@@irvincastelan2462 up to 200 is doable in 10 mins not that bad

[@mikec9306]

Hey Jeff can you do a video about fasting and working out

[@chupayawa]

HELL YEA MAN! Thank you for this, this helps a lot! Can't wait for more videos.

[@g6et_wrx177]

Thanks Jeff I love the 6 min workout vids.

[@marcelimarilag]

Jeff is type of guy to approach every single person in the gym and tell them they're doing the exercise wrong.

[@Ruthlessbone]

Marcel Marilag LMFAO! FACTS.

[@teogoulas863]

Marcel Marilag LOL

[@dylanfontaine591]

Cause they probably are

[@snorkosaurus]

in his own homegym thou XDDD and they paid him for it XDDD

[@adamfriebele3625]

Wait, was that supposed to be funny?

[@jackp9589]

Athlean-X prison workout edition

[@Jeff-bs8uc]

Thanks for posting, always learning from your videos.

[@jjbrrt3166]

Love the sore in six minutes series please keep it going if possible.

[@rkempo]

So glad that Jeff did this workout instead of me.

[@mohanhegde]

Thanks a lot for these bodyweight workout videos Jeff.. please post more 💪👍

[@Nonplayablecharacter]

Thanks Jeff. I went through your Zero program and got excellent results. I was hoping you'd come out with another body weight program. Guess this is as close as I'll get for now. Hope to see it in the future.

[@dylanshaban2776]

If only I had a dollar for every "jeff the type of guy" comment I saw

[@ICHICSGOGAMING]

This is why I like Jeff over another fitness channel like scotthermanfitness, Jeff always gets to the point and spends more time showing than talking. I don't have time to watch a guy stand in front of a camera and talk for 20 minutes about what hes going to spend 2 minutes doing in the video

[@austinmoser5056]

YEEESSSS!!! Been wanting a bodyweight version of this for awhile

[@abdalhakeem5827]

Is nobody going to comment on how good the editing was !

[@SapphireRacer]

I think the people using the broom and chairs were the Buff Dudes. I've seen them do it before.

[@fernandopadilla9012]

Guess I gotta go hit back again today....

[@joshburnett335]

I really like body weight exercises. Very useful and can be done just about anywhere with no need to hit a gym or the weights. Love free weights too, but this is very effective, thanks as always Jeff, please keep up the sore in 6 minutes body weight videos!

[@alfredobriseno6428]

Thank you Jeff , the other back workout for sore in 6 min I couldn't do because of the equipment is didn't have now this is just perfect! 😃😃

[@Prabhakaran-td9gd]

Jeff the type of guy who gets a lot of "the type of guy" remarks than any other type of guy.

[@MOONSPORTS]

ATTENTION HELP i was 207 pounds when i started working out now after the help of jeff i am now at 183 and losing more by the week. for that thank you jeff but i was diagnosed with gyno, what do you suggest now, should i skip chest day? i can't get my surgery right now but i will in the future. Please help.

[@MrHidelfon]

ABDULLAH AZIZ well done. Keep training chest and eating well to reduce your body fat. You want to loose as much as possible to get the gyno down. Maybe the glands are not very big and you won't need surgery

[@MOONSPORTS]

thank you for the reply mate, i have a strict 1200 cal diet. my goal is to get at 155 to 160 then have the surgery. i still can't believe i lost over 25 pounds in 3 months. i urge every one to follow this channel to be in better shape

[@MrHidelfon]

ABDULLAH AZIZ you are welcome. I lost 110 pounds a few years ago. My best advice is that you loose them slow and doing weights to minimise loose skin and stretch marks. I imagine you have been checked up by an endocrine (hormon doctor). It's good to know from where the hormonal problem came (excess fat tissue van produce the guilty hormon), making sure it's not a pseudo gyno (just normal fat accumulated near the nipple, no gland growing). I believe I read gyno is common in overweight kids/teenageers, but it goes away when you become an adult. Please, take it all as friendly advice. While I am a personal trainer myself, my knowledge in tje subject is very small and I read about it ages ago so there might be some minor (hopefully just minor) mistakes in these advices.

[@stephaniedylan3431]

thank you so much for this video its exactly what i needed

[@saifeddinnesoussi]

great video ,i can add this routine asa finisher for my pull ups workout

[@belminm.5168]

I WAS JUST LOOKING FOR THIS OMFG MYSTIC JEFF CONFIRMED

[@nikolazlatanovic7999]

Hey Jeff, I'm new subscriber to your chanel and I was wondering could you make a video about importance of breathing while working, is it helpful and how to do it properly?

[@MiguelGutierrez-oh5wf]

SkyflyNZ Jeff, the type of guy to teach you how to breath properly

[@ContsableByeBye]

Great content as always Jeff

[@leo02452]

It's a great series! A biceps and shoulders bodyweight workout in this sore serie would be nice and helpful. Thanks.

[@djedward1999]

Jeff is the type of guy [ insert comment here ]

[@iCameTwice]

Ki nn to jack off with both hands to prevent muscle imbalance

[@samuelcuevas1316]

who shit not touching the toilet but squatting... and swipe using both arms for balance.

[@SUPERCROSBY96]

Come here for the video and the comments. Omfg these are killing me

[@chriss2595]

Another great video, thx!

[@cfj2556]

Thanks Jeff For This Awesome Workout

[@nightsphenom7122]

I did this on the Smith machine and died

[@falcan135]

"Well this looks easy" (20sec in) "KILLLLLLLLL MEEEEEEE!!!!!" (Killed by Ripley with Flamethrower)

[@brendonbuff9627]

This is very cool. Going to give this a try on my next back day!

[@specna6467]

This video is great. well done

[@christopherguzman2747]

I don't know if Jeff checks out the comment section but if you do can post some videos targeting some young people who watch your vid like ages 13-15, like if you agree. (Edit) Lol surprised no one is commenting about what Jeff said at the end of the video

[@mffchris]

I turned gay for 5 seconds

[@jacebeleren3591]

I'm doing this today. Thanks Jeff.

[@Smthlikeyou0]

i tried the 6 mins abs workout and it really did work man i've never been in such sore like this before actually my abs never been in sore before thx alot

[@cassiusdyer8527]

Im already sore 😂

[@lidorbiton1073]

Amazing man! keep it up

[@saeedalhefaity77]

Glad the series is back

[@lambrosstamos4494]

Love it, Jeff. Please, make it a series. "Bodyweight Sore in 6min". Legs, chest, etc.

[@sheriffjohnbird3179]

Did this one and the 6 min to sore bodyweight as well to start my workout. My upper body feels like pulled pork now that was tough thanks Jeff!

[@EugeneByersJr]

Awesome vid Jeff!!! 💪🏽💪🏽💪🏽💪🏽

[@Yupppi]

Thanks! Currently I'm trying to get the first rep of this workout completed in six minutes! Not quite there yet!

[@cellissmo9393]

Thank you so much Jeff !

[@mattdarr1974]

Gonna Deff try that body weight back work out. thank you