The ONLY 2 Upper Back Exercises You Need (NO, SERIOUSLY!)

[@athleanx]

*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/2-exercises-for-upper-back If you don’t win, no worries, you’re not going away empty handed. 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…

[@Sunshine-52]

Thank you 😊

[@Mike-up6hw]

Still no win

[@aliciaserrano9698]

Has anyone won these? I’ve been in time for the past 3 but haven’t gotten lucky lol.

[@sirrz1267]

bruuuuuuuuuuuuuuuuuuuuuuuuuuuuuh 10000th time better luck next time -.- yall dont give these out do you?

[@user-mk5yy5ut9t]

Jeff, who manufactures your extra long blue face pull rope?

[@sl7722]

1:40 Throat pulls: Upper traps and the whole scap, even rear delts. 3:50 Face Pulls with Y raise: Mid and low traps. rear delts, rotator cuff, upper traps. general mid/upper back

[@marcliddell2975]

Did facepulls with y raise and only felt it in my arms. Maybe mobility issue or underdeveloped muscle?

[@SomeDewd]

@@marcliddell2975need to focus and isolate the upper back. Focus on your shoulder blades touching and pulling with your upper back and not your arms. Either way you will still get some arm usage but it helps a lot to focus.

[@gael7w802]

The only two series is helping me develop my own "perfect" total body weekly routine. Thanks, Jeff!

[@uuzumakifox9]

same here. these are gold

[@estebanb7166]

@@jordanwine8760That’s why he used quotation marks.

[@Ahmad-os3si]

Guys share your routine with me I am a beginner

[@AmirAli-rm6gg]

this series was originally made by scotthermanfitness he taught me all the basics of working out - correct form and stuff. jeff should have given scott credit for the series, check out the original one by scott first.

[@dokoloco4559]

​@@Ahmad-os3siif you are a beginner you should focus on getting a strenght base in the big compounsa first, (Bench Press, Rows, Pull ups, Over Head Press, Squat, Dead Lift, Rdl, Triceps Dips and Biceps Curls) You don't need an advance routine. Working out 3 times a week and doing 3 - 5 sets of every compound should be your way to go. You should first master the form of each excersice and then start adding weight each session until reach at least, 2 plates bench, 3 plates squats and 4 plates deadlift. At that point you will be consider an intermediate lifter and then, you can switch to a program that adresses your personal weaknesses and stronght points.

[@Big_Tex]

After 10 years I’ve got a whole catalog full of the only 2 upper back exercises you need

[@endbreit]

same. I could workout all day just to go through all back exercises i "only" need

[@willk4862]

That's part of why I lost faith in his "expertise." He's great for learning about proper form, but after 3 years I realized he just spends a lot of time yapping. I found much better weighlifting success with guidance from bodybuilder Brian DeCosta.

[@bodrulm1]

​@@willk4862his advice is excellent to develop your knowledge and understanding of exercises. The problem I have with Athleanx is too much variety and variation. That's easily solved it you pick a few core movements then swap them out as you go; innovating your own routine.

[@brucecharlie8613]

​@@bodrulm1 Jeff knows his stuff. However if he called it "Fun back workout variation" the video wouldn't have as many views

[@mrgainz7252]

His channel would be dead if he just told you everything, he has to constantly think of new videos.

[@fringbabyross4718]

My bench press and pressing power has considerably improved since doing face pulls (like Jeff), rotator cuff work, and lower/mid trap (Y raises). That upper back strength and tightness in bench pressing is what you need. The ability to retract and depress the shoulders has completely relieved my shoulder impingement and internal rotation

[@AjaychinuShah]

Compacted or relaxed ... good... tightness weak like circus 🎪 🙄

[@jonathanisdemi4701]

Could you do mid back next? That's an area I'm struggling to target and develop. Loving this series so far its helped me be more efficient in my workouts since time is now a limiting factor.

[@spicybanana27]

He did one for lats already

[@userunknown1578]

Just do pull-ups.

[@AngryLink]

It's going to be pull ups and rows for the lats, plate raises or Y raises for the lower traps. Jeff hasn't advocated for plate raises/Y raise in a while but it's in a lot of his older videos.

[@PlzTouchSomeGrass]

Look into buying a chest expander. It’s good for that “tearing apart a log” strength

[@jacksonr260]

a trap 3 raise will hit your mid back well. Its like a front raise with a barbell but done with your chest laying at a 45 on an incline, with VERY light weight to start. It's extremely humbling

[@Mr.GabrielAngelGoldenBurton6]

It's very important to have the muscles in all areas of the back (top, mid, and lower). Because the muscles support the cervical, thoracic, and lumber parts of the spine-very very important!!

[@RobertrVr]

Yea & this video is for the upper back only what’s your point ?

[@l5vdi]

still dont know where you wanted to go with this, title s states Upper back not complete back exercise

[@bw6078]

Always find Jeff's videos helpful. Thanks for sharing.

[@mikecogan5428]

Jeff's mention of posture was made very fast but is VERY important for people that sit at a desk all day if you don't want rotator cuff issues. Trust me.

[@rodrigoavila4110]

Jeff, please make a forearms best to worst exercises video :) I appreciate your content so much, saludos desde México 🇲🇽

[@Sehnsuchtversteckt123]

4:02 1. Facepulls 6:09 2. Facepulls

[@1smrtjock]

😂

[@bro_bruh]

lmaooooo

[@ketanshah7553]

Deadlifts with chin-ups & pull-ups (3-4 sets) (8, 6, 4 reps) Cable/Barbell row (3 heavy sets) Face pull variation (3 light sets) Lat pulldown (3 sets) Straight bar lat pullover (3 sets) DB shurgs (3 sets) This is my back workout inspired by a lot of your videos. Tell me if it's correct or not and it's I perform them the sequence I have written them above

[@nomnomyourmom]

What shoulder day look like

[@ketanshah7553]

@@nomnomyourmom on chest day I do OHP, on back day face pull takes care of rear delt and on arms day I do lateral raises. That's how I train my shoulders.

[@nomnomyourmom]

@@ketanshah7553 where shoulder day Why are you doing shoulder exercises on other days

[@ketanshah7553]

@@nomnomyourmom it's just 3 exercises. Why to dedicate a whole workout session for that?

[@nomnomyourmom]

@@ketanshah7553 It deserves more than 3, rear delt's function is not just Transverse Abduction (Facepull) but also Transverse Extension (Throat Pull, High Boy Row in this video) Watch Jeff's perfect shoulder workout and 100 shoulder workout to get an idea

[@Blue-moon12]

Both these exercises are excellent for back/traps - they have made a massive difference to my back

[@sabrinaruiz6358]

How many sets/reps do you usually do for the two exercises? Do you do supersets?

[@joegt123]

Hey, Jeff. Can we get an updated total body routine? No equipment, preferably.

[@kutemo3715]

I remember seeing Jessie in Jeff's videos a few years ago. He used to be skinny but now his muscle development is amazing. Imagine if he follows a strict diet and gets leaner , I believe he can have a great shape. Btw, amazing video as always.

[@gjaram]

Interesting exercises (face pull I've seen done but never tried). And using the incline bench with a barbell I'd always do curls, never thought of it as a row for the back. Will definitely try this. Always learn something new here on Jeff's channel. Thanks Jeff Athlean-X Subscriber

[@smitaanadya1078]

somewhere i saw face pulls are used for rear delts

[@benjaminpujols1914]

Also for me my personal opinion is having strong muscles in your back and general upper lower whatever helps you throughout the day just holding yourself up with your posture while you're doing your work if it's physical work factory constantly bending or just standing for long periods of time it kills your feet but if your back is strong enough you won't buckle because one little mistake and you can hurt yourself doing anything

[@BB-mq9qk]

Do you work in a factory?

[@benjaminpujols1914]

@@BB-mq9qk yes unfortunately and when I was younger people would look at me as a human forklift but I'm just now getting back into working out again so but nevertheless it's still rough to be in a factory all day long better than being in a field you know but still

[@benjaminpujols1914]

@@BB-mq9qk what are you asked by the way what are you

[@BB-mq9qk]

@@benjaminpujols1914 I too work in a factory in the aerospace industry, and I experience the same issues many of us deal with in terms of long hours on your feet and always bending or twisting in every direction. Working everything in the posterior regions has definitely helped me with preventing injuries on the job or having back, knee pain that many of my co workers deal with because they don’t exercise.

[@Gr1dSh7ftR]

When I was in rehab 5 years ago, I really got into and began taking lifting seriously for the first time in my life. (I had dabbled here and there but never did much). I'm also an artist and while I was in that facility I found some random buff dude in a magazine to use as a reference for a drawing. Months later I discovered athlean x and Jeffs channel really became my bible for everything lifting. But I knew I had recognized him from somewhere... Then I realized he was the random "muscular man" I had drawn when I was in rehab. I don't believe in coincidences. Since rehab I have lost nearly 100lbs and undergone quite a body transformation by watching and applying the insane amounts of knowledge I've learned from watching Athlean X. Love you Jeff. You have helped change my life man!

[@yaboiij6694]

Facepulls are the only exercise I use for upper back and I’m not disappointed

[@yashhgami]

This series is pretty interesting. For me, two exercises for the back would be a pullup and back extensions

[@RhedaBaiter]

Same !

[@averageaimer8533]

Pull ups are killer. Not ideal for upper back though…

[@ramblr5900]

Bro! how are you

[@NtrosXo]

Neither of these are for Upper back

[@AeriaIPenguin]

​@@averageaimer8533wide grip ?

[@waldovantonder]

For the face pull: I dont have two ropes, so I use Tie Down Straps and just wrap them around my hand. Works great in my opinion, and can get the perfect length.

[@brianhagen8244]

These are good; since I do not go to a gym and do not have an fully inclinable bench, I would like to see what can be done using dumbbells and (maybe) a Total Gym.

[@sciencensorcery]

Agreed, I wish this series all had dumbbell (or even bodyweight) alternatives for each one!

[@dessertstorm7476]

Cool to see Swede Burns, I read 5th set its a great program

[@HeyYouSA]

This channel alone has helped me so much in the gym.

[@ag135i]

Jeff can you make a video on hand gripper/ grip crusher and how to increase grip strength?.

[@BMO_Creative]

?!? Wow! Swede Burns! Dude is a LEGEND!!!

[@ulrikerudel6859]

This channel just got 10 more coolness points. Letting the channel guest perform WITHOUT a narcisstic channelowner interrupting became very rare! MUCH RESPECT!

[@jpvernoutside3378]

I have been working on muscles like this (ones you never focus on much) to get my performance and look even better. Another favorite for the inner back muscles is the SCAPULA PUSHUP. Basically a push-up position,, ,,arms stay stiff,, ,,body stays rigid ... begin by dropping your body down (like trying to touch your shoulder blades together) , then push the center out as much as you can. Hold each of these for atleast 5 seconds in atleast 5 reps. THANKS again for the asweome video content

[@incrediblez394]

I swear this guy can read minds. I was just saying to myself i need to find good exercises for upper back width. Thanks Jeff.

[@canalefit4819]

Watching Jeff and Swede hang out and drop knowledge makes me so damn happy

[@Sk0lzky]

Thats a fancy new piece of gear right there! And an unexpected collab too

[@EJV0013]

Curious to see what you guys think about pull-ups and even weighted pull-ups. I've developed over time a good amount of strength by incorporating pullups each time in the gymb

[@RainWhenIDieKane]

Weighted pull ups best exercise for back easy along side rows.

[@TheFunklin]

Definitely great, more of a lat and middle back exercise. These are for upper back like rear delt and trapezius. Good to do one day focused on upper back and one day for lower back each week

[@mattdemmer4183]

This came at just the right time for me. I am not getting any more progress on my bench press (shoulder weakness) and I just got a massage yesterday and the therapist knew I was benching too much and separated my muscles in my upper back. Recommended bent over rows to help strengthen my scapulas.

[@Shinners124]

I’ve always had that feeling. Like when you start developing the strength of all the muscles you can feel a webbing sensation of the actual fibers instead of everything crushing into itself

[@Charlie_Waffles]

I‘m not into powerlifting but i need to train my back a bit more to make progress for my frontlever 💪😂

[@rodolfolahsen]

great to have guests in the channel 👏

[@KnowledgeNexus152]

You're doing a great job,Keep up the good work! I am also very passionate about fitness, which is why I have recently created my own KZbin channel dedicated to fitness.

[@ryanrs7]

Ive never done a row like that definitely gotta try it

[@thomascooper6679]

That incline barbell swing-row looks interesting and fun, trying that out tomorrow.

[@msobarry]

I think most lifters don't have an issue building their upper traps. It's the mid and lower traps and other muscles around the scapula that are difficult to target.

[@Aetherius88]

Good thing Jeff brought in help on this one. Otherwise it would have been 1 - face-pulls, and 2 - face-pulls. Now we get 1 - throat pulls, and 2 - face pulls. Loving the variety lol.

[@Wekkerklok]

Didnt exepct Swede Burns! Glad to see him here, more content with him would be appreciated.

[@roibrycker8897]

The thing I love most about this channel that not a lot of other channels do is Jeff isn’t just focusing on being big for nothing he actually focuses on explosive athleticism and coordination. Without those aspects it’s like having a crazy cool car that’s a trailer queen and never hits the track to have real fun with it doing what it was made for!

[@akswiff]

Is he actually doing some sports he's using his body for? It's more like his body is for showing every muscle that exists 🙂

[@roibrycker8897]

@@akswiff Not professionally but definitely for fun with his family,friends and community. An ppl around him seeing him not only look good but being able to do impressive things athletically are even more inspired then they would be because of that.

[@Unrealistic-o9c]

Only two series featured a few exercises I've never used. Its helpful.

[@EclecticTV]

This "ONLY 2 Exercises" series, started 6 years ago by Scott Herman.

[@jasonashley4579]

John Grimek's high pull works good too.

[@dawsontate2989]

Swede is a legend. His videos on benching helped me so much

[@salikidrees2968]

Where can one get the long blue rope for face pulls? What is it called? Brand, etc?

[@inshaalmoin255]

Yes, please make of all body parts 🙏

[@Slawomirek92]

Please make dumbell variations, without bench

[@928guy]

Swede Burns is the man 5th Set 👊

[@Emadirad]

I was waiting for Jeff to say: "Face pull" and yesss!! There it is! 👍🏼

[@WallyF1]

1. Exercise: Your wrists will cry! 2. Exercise: Good, but not perfect. 3. Exercise: Seems to be the best. I really have to try this last. By the way, this are three exercises?

[@userunknown1578]

Chest to bar pull-ups are my favorite for upper back.

[@KenanTurkiye]

I wouldn't be bored watching back vids day in day out.

[@Thetatesdad]

The man is a legend ❤🎉

[@jayringo77]

Eccentric overload on the face pull with the hand raise has translated to steady gains in the rest of my pull rotation. Also feel a lot more stable when I go to slow down weighted pull ups.

[@isaakmurphy1125]

So great to see Jeff working! It was cool to see Swede Burns, Jessie, and the camer man Monsour after just recently returning from AX Live! Keep up the good work guys!

[@benjamingreenwell749]

Hey Spidey! It was cool getting to know you at AX LIVE 2023! I completely agree with you. Jeff was 100% the same in real life as he is on his channel! Great week.

[@isaakmurphy1125]

@@benjamingreenwell749 Uncle Ben! Can't wait to see you again next year!

[@DJ_Osiris]

I do upright row with rope and deadlifts for traps. Great exercises.

[@nomnomyourmom]

Watch : "World’s Most Dangerous Exercises! (UPRIGHT ROWS) - ATHLEAN-X"

[@andybryant8509]

Working out at home without this equipment, I’ve tried to implement these exercises with dumbbells. The throat pull seems a lot like the upright row, but I know you’re not a fan of those. It’s hard for me to see the mechanical difference. Thoughts or suggestions?

[@rahulkumarray2891]

What about face pull?

[@YoutubeluvsGroomers]

I must say I really appreciate this channel

[@SHACHAR12345]

great video, I actually feel like this time I learned a lot even though it was shorter than usual

[@gpahl2549]

Thank you Jeff and your mates, this is great.

[@paulfua1803]

I just pop my back while doing the workout 🏋️‍♀️ 😅 much respect.

[@PickleRickSanchez]

Love the background music

[@hector_sh3861]

I love the video intro, the pats on Jesse's back. :) The complicity.

[@BigstickNick]

Another good variation....grab a dumbbell and sit on it, at the seated cable row. Then pull up towards your chest. Gets a lot of your upper back from an angle

[@xruraldustx]

You're always smooshing your hands together, Jeff

[@miniroll32]

Jeff made a deal; he would be quiet for most of the video as long as he could do some face pulls

[@starchild4627]

YES FINALLY, been having trouble with this one

[@clamum9648]

Relevant to my interests. My upper back is so fricking weak. I can do one armed dumbbell rows, 3 sets of 8 with a 65 lb weight. For me that's pretty good. But I'll do a chest supported row on an incline bench, with my elbows flared out so it's mid/upper back focused, and have to use 15 and 10 lb dumbbells. My three decades of horrible slouched forward posture may have something to do with it (my posture is way better than it used to be but still have some to go). Lat-focused rows are ok but man when I try to flare my elbows and really retract scapula and pinch shoulder blades together I have almost no strength. I also find the motion fairly difficult because it's very "natural" to me to shrug my shoulders way up when doing it that mid/upper bank focused way.

[@011keepers]

So it is like a 60 degree facepull?

[@aprilhassell1747]

Im so weak lol I felt the face pull in my stomach muscles. 7.5 pounds on the matrix machine. Ill keep trying it and i will get stronger

[@MikefromTexas1]

Can't you ever talk about Back exercises that DON'T need equipment/machines??

[@highsociety7677]

Jesse, dang! I haven't tuned in for a few months, suddenly Jesse's back is popping, great progress, buddy.

[@ninjanik2095]

getting wrist straps was a game changer doing shrugs for me

[@timweijgertse225]

Try finishing a set of shrugs with holding the barbell as long as possible, works for your grip and your core

[@milanmakaveli7910]

My upper back is under developed and is a weak point of mine.. I've just started doing high barbell rows and a few weeks ago and seem to feel it the next day.. I'm surprised you didn't mention barbell rows..

[@felipe367]

Why does look like a bent over upright row 😮

[@user-kh9sm2dw1l]

You can just use a rowing machine on the first exercise? Just use a bar that flair out your elbows and aim higher up to your chest and not to your stomach when you pull

[@michaelrhodes6730]

Im not knockin it, but i think deadlifts or farmers, and a pull down or pull up of some kind, then a row of some kind. I'd think of face pulls more of a prehab excercise but important. So its really 4 excercises. The biggest one being a deadlift or farmer walk (hex bar for me).

[@nomnomyourmom]

This is upper back, not back video

[@bernarddahl]

I would live to see a vid with a Bowflex-type home gym machine from Jeff - I find form to sometimes be much trickier as a newbie, i would SO love to see the pro/PT guidelines and Athlean-X type of advice. Whether or not that happens, thanks so much for doing what you do, guys, such solid and consistently outstanding and rigorous yet accessible content. Well done.

[@hordebucket8971]

Jesus Christ Jesse's back has gone orc sized huge since I last seen him in a video. Beast !!!

[@jsfnnyc]

My gym only has two or three cable machines and they’re always taken!!

[@toastermicrowave]

can you do 2 lower back exercises. looking for deadlift alternatives. dont want to do them as the risk reward just isnt it worth it for me. yeah i know if i learn to do it with perfect form every time then its a great exercise but it doesnt take a million times to injure yourself, just one day of lack of focus or too much weight and thats it. thanks

[@nomnomyourmom]

It's gonna be your fault then (Which can be applied to any exercise) not DL's "risk reward ratio"

[@nomnomyourmom]

Watch: Deadlifts are KlLLING Your Gains (OH SH*T!) ATHLEANx

[@vikneshraj9439]

Awesome tips.. Love it.. Simple and easy to adapt.. The ONLY 2 exercises is great.. 👍👍👍

[@ampecsu]

0:16 damn you going to take that, Jesse??

[@rjp3900]

Where can I get my hands on those long blue rope attachments?

[@rowill2968]

Mann!!! ... that Jessie is looking Jacked!!!

[@sl7722]

Awesome. Loving the combo exercises that both target many muscles, and are corrective / helpful in your general fitness. Thank you for explaining all this! One of the best videos

[@thomaskushmer4480]

I enjoy the “only two” series. The worst to best too

[@josem.escamilla3786]

Very Good Information Technology Evaluation Of Your Genius!! Thank You!!

[@Disney_official_]

Can someone explain to me how to do lower back sit-ups on the floor without my spine hurting? I mean, every time I do an abdominal where you have to raise your legs, I feel that the lowest bone of my spine sticks to the ground and it hurts a lot.

[@nomnomyourmom]

Just do on a soft surface then

[@RyanGalka]

ONLY 2 CALF EXERCISES YOU NEED PLEASE 😅

[@ryanharrison4581]

Great stuff. Thanks. What do you think about Throat Pulls on the bench with dumbbells instead?

[@Somtric]

Jeff.. I've been asking on so many videos.. CAN YOU PLEASE... just tell us where to get that long blue tricep rope...

[@FredCallawayJr]

Where are those longer (blue) ropes available to purchase?

[@clownshoe69]

Wish

[@jtrnk]

I too would like to know where to purchase these ropes.

[@gabrielmaul]

Or use a T-Bar for the first one and use the narrow grip

[@HoliGallistur1023]

The cable machines are so good , i wish i can use them somedays

[@alayanasif4475]

Athlean x got a new cameraman who's bout to get ripped as well

[@nathaneustice1794]

I always hear and see good upper back workouts. How important and what are good lower and mid back workouts?