How to Build a THICK BACK - Get Better Posture with Two Upper Back Exercises

[@coacheugeneteo]

***TIMESTAMPS*** How many people do you think are gonna comment and complain that it took me 8 minutes to get to the Exercises? Get your popcorn out, and let’s see. I hope y’all like the REAL important content just as much as the exercise suggestions :-) 00:40 - Tight Neck & Shoulders? 3:35 - What is the Upper Back vs Lats? 3:55 - Lat Anatomy 4:50 - Upper Back Anatomy 5:55 - Good vs Bad Posture 6:20 - Cheeky Biceps Flex 8:15 - Exercise Number 1 - FINALLY! 11:02 - Exercise Number 2

[@RJB_TV]

The entire section before it was very educational. Such as the Bicep flex.

[@peu239]

Are there people complaining? Seriously? Even when you're cool enough to take your time and divide the video in sections, and they could easily jump right into what they want with one click? Some people are insane, that's a fact... Anyway, I found the whole video useful, and thank you for sharing all this knowledge with us!

[@RJB_TV]

@@peu239 The content is too good to complain.

[@coacheugeneteo]

@@RJB_TV hahaha yes

[@coacheugeneteo]

@@peu239 Thank you - I agree, but you'll be surprised the comments I get sometimes haha

[@michaelgray9236]

Super random comment, but how articulate you are with your word pronunciations is so satisfying to listen to

[@coacheugeneteo]

Thank you haha

[@shobhanojha8732]

This isn't the Eugene from Instagram. Are you a twin ?

[@TristanMark1]

Yes the lat pulldowns is actually better for upper back ! I’m glad someone finally said it. The closer your hands are together the more it works your lats and the wider they are the more upper/middle part of the back it works. I’ve been doing chin-ups (grip slightly less than shoulder width) since lockdown and I’ve seen direct improvement to my lats

[@coacheugeneteo]

Yes!

[@shershahiqbal6792]

do pull-ups instead if you want back focus, chin-ups for bicep focus.

[@GameZero2]

Does a shoulder width lat pulldown work both mid traps and lats? I feel them on lupper lats/lower lats but not sure about mid back.

[@evoo8214]

​@@shershahiqbal6792your biceps literaly stay the same length when doing chinups. They don't hit your biceps, but they do change the elbow angle to disadvantage the lats.

[@multicolours786]

How does it works upper back? Because the function of uper back is wide grip rowing, only lower trap is trained during pull Downs

[@mydl6314]

It feels like John is the dad in the fitness industry and eugene is the cool uncle. just throwing that out there

[@coacheugeneteo]

hahaha thank you

[@leuaymouhib2746]

And coach Greg IS the granpa

[@naturetime8432]

You're absolutely right...👍

[@bobbyalistor]

Nah greg is cool uncle, Eugene is that eldest cool cousin who travelled the world to find peace

[@iJuanGutierrez]

@@leuaymouhib2746 dead ass.

[@nahiyanishmam4298]

I do inverted row for my upper back, I also suggest my clients the same exercise. Great bodyweight back builder

[@coacheugeneteo]

Yes! It's great

[@andregonczey1057]

Just to mention the exercises means nothing without the explanation. People need to understand that it is important to know this while executing the movement. Maxing out the Education is what we need. In this Channel you find the „hidden“ diamonds. Much appreciation from germany, cologne

[@Gaborekoe]

Absolutely

[@gabriel.hongkong]

I can't believe I haven't discovered this channel earlier. I just watched your hamstring mobility video a minute ago. This is my second video ever and you've earned a subscriber

[@cameronjames3028]

Traps seem tight most days unless i roll in the morning. Keen to see what Uncle Eugene has in store for us today!

[@coacheugeneteo]

Hope this helps!

[@Dominguez2001]

Mate. Ive seen a lot of exercise channels. Seeing someone who can correctly utilise anatomy and movement terminology with clear explanation is very rare, but you've done it. You've made a subscriber out of me. Keep at it.

[@ci6516]

1) snatch grip high pull , 2) any type of bent over row when the focus is pinching shoulder blades . And also one arm rows . I always , always , allow my back to stretch at the bottom , almost to the point the weight touches the floor without actually transferring the weight to the floor .

[@coacheugeneteo]

Nice!

[@brianguajardo2420]

I am a newbie in training. I don't really train the upper back specifically but I want bigger traps and a bigger back. I am so happy for this video because tomorrow is my back and biceps day.

[@tmc3834]

Uncle I must say, that dumbell collection you have is incredible! Each piece looks like a work of art!

[@coacheugeneteo]

I think so too!

[@nub-cake]

Your videos are so clear and informative. You're a great teacher. Found this channel about a week ago, now a loyal subscriber. Thanks man!

[@coacheugeneteo]

Thank you very much!

[@watfunstu9086]

A great bodyweight alternative for T-Bar rows are Australian pull-ups, also known as bodyweight rows. They seem to mimic our natural strength curve in a similar way

[@piyahgaming3506]

your videos are amazing man, edited perfectly and very aesthetically pleasing

[@daniel-ym9un]

I like to do seal rows on an incline bench. Get a really good stretch, and can get a really good contraction, with lower back support due to having your chest contacting the bench. Great video as always.

[@gingerbreadboy]

I’ve got a home made seal bench and I love it. Great for upper back and rear delt work.

[@afrizzyy]

Solid video love the aesthetic! 1) Band pullapart 2) Bent over cable rows

[@coacheugeneteo]

Thank you!

[@amer6522]

Eugene i had to tell you my most hated exercise for back was lat pulldowns because of the instability in it but when i tried it using your modification which is chest fly handles, man it became my favorite

[@Joeytjee]

Just what i needed, been struggling with getting thickness in between my shoulder blades

[@coacheugeneteo]

Hope this helps

[@trainerbrandt2685]

Preach man real knowledgeable trainers like you who know the true tips for muscle activation should get the views and subscribes. Great video cheers man

[@coacheugeneteo]

Thank you

[@lukedeutsch1601]

My favourite two: 1- Double arm seated cable row 2- incline bench row

[@coacheugeneteo]

Nice!

[@fatalis0898]

Hey, I am a powerlifter and the way I did chin-ups was similar to your pull-down technique. Getting the full ROM in this upper back exercise was always a key way to getting a big back ( and deadlifts but only to some degree). So what I want to mention is that stretching the lat is always important, many bodybuilders had this technique back then, where they instead of resting hanged themself out at a pull-up bar. Letting the lat stretch. I also imported a technique where I pause at the end of the positive phase when my shoulder blades reach each other. Its really important to emphasize the fact that many people don't get the whole ROM while doing rows, they put on more weight and shorten the ROM. Good video greetings from europe.

[@MattFlyFisher]

🎯

[@DejaVuJimmy]

Educational and inspirational AF as always!

[@coacheugeneteo]

Thank you

[@jenniferdann6591]

Loving the content. This is an area I always had tightness in. Since starting to focus on my pull up variations it’s been better. Now I know why! Will definitely add in more upper back work!

[@coacheugeneteo]

Thank you! Hope Thi helps

[@PatrickP8445698]

My favorite exercises are: 1. T-Bar Row or chest supportet T-Bar Row 2. Facepulls

[@orlandogomez3465]

Do you use facepulls for your rear delts or for your back?

[@champ5902]

@@orlandogomez3465 works for both. But depends on your elbow angle ; if you lower your elbows you target the back.

[@Cynane27]

You're a legend mate!

[@coacheugeneteo]

🙏

[@donshikhu0007]

Thanks for sharing your knowledge brother... God bless You. Love from Nagaland (India)

[@coacheugeneteo]

Thank you!

[@mehmetbozkurt2746]

Love your descriptions on this video, top quality.

[@coacheugeneteo]

Thank you!

[@KRainzz]

Great Video Eugene, would love a calf video and also insights on uneven calves training unilateral and tips.

[@coacheugeneteo]

Coming soon!

[@KRainzz]

@@coacheugeneteo Legend!

[@Decaz696]

You the man again Eugene keep the good content coming? Would live a video on upper chest exercises and how to feel upper chest activation as I struggle to feel mine

[@coacheugeneteo]

Coming up soon!

[@Decaz696]

@@coacheugeneteo Thanks man! Already looking forward to it 💪

[@brianguajardo2420]

I also appreciate all of your videos and GREAT knowledge. Thank you for everything you post.

[@ronnysudiono315]

With this video, and the video about the lats and the rear delts, I enter a new world.... because before this I consider the back as a whole, not as 3 separate regions. I will study them now more in details, thank you! I still have to study and understand the differences of the several elbow travelling paths better.

[@uhsemehicieronlas3]

I have been training for years and I recently found your channel, your content is great!

[@robinferdous9164]

"There are no such things as good nor bad movements" Uncle Eugene 2020

[@coacheugeneteo]

🙏🙏

[@yourbigbro9240]

This just put things into perspective a lot better.

[@Sk0lzky]

My humerus: *leaves the socket and does a 360*

[@macmcheese2385]

@@Sk0lzky escuse me wtf

[@jessiewhite7783]

This channel is very under-rated. Great information

[@kyle21843]

One of my favorite trap exercises is the rack pull. I used to be on and off with it but once i started keeping the tension in my back at all times, my traps and upper back started lighting up. Also helps strengthen the lower back and helps with deadlifting Another one is inverted rows. Flaring the elbows and grip really lights up the traps and rhomboids. Plus its all body weight so its easy to do and setup

[@marcassauw1001]

Loving the content! Learned so much over the past few videos

[@coacheugeneteo]

Thank you. Glad to hear it

[@kamilo1175]

I subscribed because of the content and how you sectioned up the video with topics. Also because I'm digging those stairs. Your channel's popularity will explode before the end of 2021. Guaranteed.

[@lukaslucky6164]

So far the best Channel concerning everything about Working out. I am Bodybuilding already since 14 years (with head and Heart) i was always learning and evolving by watching other Pros und through experience. BUT YOUT KNOWLEDGE AND WAY OF EXPLAINING IT IS JUST ON ANOTHER LEVEL 🤙🙌

[@coacheugeneteo]

Thank you!!

[@martinlombns7639]

So good quality content and video editing. You make it so much fun to learn and I have taken with me so much of your content and wisdom. Thank you.

[@coacheugeneteo]

Happy to hear that!

[@TarunKumar-zi3ks]

What a quality content sir..... I m too suffering from knots and rhomboid pain..... I will surely try these exercises.. Lots of love from India...

[@tranedTurtle]

That last cue is 🔥🔥🔥thanks so much Uncle Euge, new ganbaru member looking forward to this weeks workouts!

[@coacheugeneteo]

Thank you! Welcome my friend Great t have you along at last!

[@jomon723]

Thanks from an old man, it is true about coming down and expanding ...Very good point

[@shallowfakes]

Can you do a serratus video? I really appreciate this series; it’s been very helpful

[@coacheugeneteo]

Great suggestion!

[@freedomcanada8397]

Even though you have time stamps I'm always glad to watch the whole video

[@fernandoz2023]

Great tips, Eugene. I have a question about the first exercise though. At around 10:05, you mentioned the elbow position, and I can't help but wonder if shoulder impingement might occur when we raise the elbows to shoulder height as one may get from "behind the neck shoulder presses?" Well, it's actually 2 questions in one: 1. How high can the elbows go without causing shoulder injuries? 2. How far back can we pull our elbows without sacrificing shoulder health? In contrast, when we train the lats, it seems we can pull our elbows back as much as we can without worrying about the shoulders. What are your thoughts?

[@jakeportolese4031]

Great video Eugene! Learned a lot! Loved how you mentioned about not being afraid for the to protract or retract in an exercise. This should not be neglected because sometimes we might have to go to these positions throughout our day. We tend to restrict to This shoulders back down and chest up. Thanks for sharing🙏🏼

[@coacheugeneteo]

Thank you!

[@DanyVillegas]

Came from the past uncle Eugene, good to see this content again, really helpful in the details

[@GOASTize]

That last cue is gonna be a game changer, thanks brah

[@rahultech2177]

The video starts at 8:18 Like here ... !

[@Mocorn]

Paused the video to answer these two questions. My favourite upper back exercise is the inverted body weight row under a barbell set at hip height. I had to start somewhere and this exercise gave me the confidence to approach my upper back more seriously. On the flip side (before having watched the rest of the video) I constantly have to roll out upper back stiffness and knots. I'll even stretch my upper back out between sets.. Edit: Ah.. see, I'm doing exactly what he suggests you do not do, very stiff upper back during the exercise. I'm definitely gonna try to allow myself to stretch out more on the eccentric parts of the movements.

[@joelbell6075]

Nice Rafiki shirt!

[@markreilly3089]

Always a pleasure mate, thank you.

[@coacheugeneteo]

Thank you

[@fictionalreality1010]

The straight bar overhead press for me has been amazing

[@mikerenshaw7867]

Really great video Eugene! I really like your tips of arm path and shoulder retraction and protraction. I also really like how you have highlighted how the lat pulldown is more trap dominant than lat, especially when extending the thoracic spine, its like like a vertical row :)

[@coacheugeneteo]

Yes!

[@andrewgiang7521]

I’ve found I have bad neck posture. So I’m hoping these do help! I don’t feel my back is growing much at all so I’m excited

[@Andres-ky4zt]

I really appreciate the content you share with us, keep it up Eugene! Love ya

[@coacheugeneteo]

Thank you!

[@enzoarmaniable]

Pull ups all the way, all grips variations are my go-to exercices for back ! Also, big problems from stiff neck and aches on the traps.

[@coacheugeneteo]

Thank you hope this helps!

[@enzoarmaniable]

@@coacheugeneteo it does !

[@mikelozano4292]

My 2 meadow rows and pull-ups to the chest. Another great video. Well done uncle Teo. This video creates awareness to roll shoulders forward for a better stretch💪🏾

[@muhammadhasnainkhalil7437]

Yes, the back of the neck lat pulldown is also very useful for the upper middle back.

[@mexticancun7521]

Loving this series man! Glad found you! Gracias amigo

[@Iamjah2]

Idk what’s better, the great workout content and knowledge learned, or the awesome shirts

[@coacheugeneteo]

Hahaha thank you

[@elisteele574]

Eugene I love your videos man, thank you for being so informative and helpful. You also have a wonderful sense of humor.

[@fulgenthowe1891]

Hey Eugene, I love your upper back exercises. I have a trigger point in my right trap that causes a lot of discomfort in my neck. I’m not sure if these exercises have helped though. That trigger point seems to store a lot of energy and dry needling is the best form of relief I’ve found by going to PT for my shoulder. Thanks for the content!

[@coacheugeneteo]

Thank you for sharing!

[@robertkrastich4915]

Brilliant content. I started doing chest supported T-bar rows with my shoulders hunched right over the pad and this quickly became my favourite exercise. I can't wait to try the pulldown variation with the handles connected to the bar using your cue to pull my hands out instead of down. Just have to wait for gyms to re open though

[@gingerbreadboy]

I typically split my back work into horizontal pull, vertical pull and rear delt. Current movements for vertical are ring pull ups and chest supported cable pull down from your other back video, horizontal EZ bar row and seal bench EZ bar rows and rear delts are seal bench face pulls and seal bench DB flyes.

[@LATU676]

Just in time for pull day tomorrow! Thank you sir !

[@coacheugeneteo]

Thank you!

[@pedrot]

Your videos are helping me a lot. Thanks

[@Onlydaved]

Fav back exercises are pull ups and rows. Keen to try what you've recommended!

[@coacheugeneteo]

Nice

[@the83flash]

Was just going to the gym for training back, watching this video and gonna try these 2 now

[@coacheugeneteo]

excellent!

[@Siberius-]

This was exceptionally enlightening.

[@itchup]

I really like the shrug variation video (I watched on your app) where you are seated and slightly bent forward but shrug arms kind of up and behind the body! great contraction in my rhomboids!!!

[@coacheugeneteo]

Yes that's another great one!

[@itchup]

@@coacheugeneteo I sometimes do it at my desk when feel my neck/traps getting tight - works like a charm :D

[@Mahmoud..3543]

You're great coach ❤️💎

[@coacheugeneteo]

Thank you

[@vollickplaysgames]

I had pain and stiffness in my upper back until I started walking daily.. it took a few weeks but it really helped. Standing up straight and moving... weird how much it helps when you used to sit all day

[@coacheugeneteo]

Yes!

[@IAmRickMagic]

Yea, I absolutely experience this. Going to give this stuff a try today, thank you!

[@Tacomaholic]

My favorite trap exercise is a barbell shrug with a wide snatch grip, 3 second pause at the top, and a slow controlled eccentric.

[@Hersovyac]

Nice video thank you Uncle Eugene

[@Yeahhoee]

T-bar rows where your chest lays on a pad. on the negative you can let everything wrap around the pad to get a really nice big stretch edit: one minute later you do that exact thing in the video :D

[@coacheugeneteo]

😂😂😂 legend 🙏

[@xJIGLY]

Love these videos man! Keep them coming

[@coacheugeneteo]

Thank you 🙏🙏

[@AZ-cc1gn]

Awesome content mate

[@coacheugeneteo]

Much appreciated

[@JdaPhoeniX9]

Quality content! Thank you👍🏾🇬🇧

[@coacheugeneteo]

Much appreciated

[@Delgado-ot4lq]

My favorite movie is Lion King

[@TheEnvy44]

Thanks for the tips Eugene. Feel like that "good posture" is the cause of my neck/shoulder pain.

[@coacheugeneteo]

Yep!

[@akin1989]

Another very informative video. Cheers

[@coacheugeneteo]

Glad you enjoyed it

[@fn3200]

What a peaceful mood

[@mohammedbaramim7639]

i've been suffering from pain in between my shoulder blades since 2020, i've been through a lot of physical therapist and non of them literally help me with that pain, i lost a lot of money from mrt scan and other type of scans and nothing wrong with me regarding the scan.

[@gregors00]

Hard to say why my favourite exercises are, I like the crossover symmetry list of exercises (I just found them on Pinterest), and do them with a cable crossover. My fave almost looks like a reverse incline fly. I have load of issues on my dominant side getting really tight in the levator scap muscle and generally find it hard to train the RH side of my back and things don’t want to work properly, so I’m looking forward to this video!

[@babycheesus666]

so rows and pulldowns... amazing. Thank cheesus for science based training

[@maximiliangruessgen4365]

My Fav Exercises are 1. Wide Row Maschine (iso lateral Row from Hammer strenght) 2. Wide grip Kabel row ✌🏼✌🏼

[@coacheugeneteo]

Excellent!

[@Gaborekoe]

That bicep example(6:17) is hilarious 😂😂😂😂

[@uekotter4786]

Hello, thanks a lot for your video! What do you think about the hammer strenght (or any other brand) high row? Some say it is perfect for upper back but i miss the rounding of the upper back.. thanks in advance!

[@kiranroberts]

My upper back grew significantly bigger when using weighted stretching exercises like power shrugs. I know they get a bad rap, but that stretch at the bottom where your traps are forced to hold your shoulders in their sockets lights them up like nothing else.

[@andy3d1]

Amazing guitar collection

[@liakouras96]

Eugene bro, you have taken it to the next level :)

[@dylannolan7454]

Your videos are amazing man. Thanks for putting this out there.

[@srikantmishra9643]

one of the best coach

[@coacheugeneteo]

Thank you!

[@michaellupu2080]

I love your recommendations. This is an area I dedicate a lot of attention too as it's a weak point of mine. My faves are chest supported wide grip rows as you suggested, Chest expander pull-aparts (I'm talking about that device with springs connected to handles from the bronze/silver age of bodybuilding); the vertical pull-aparts mimic the second exercise you outlined perfectly! Ultra wide arched pullups/pulldows are also fantanstic. And for upper/mid-back erector thickness I'm favoring Good mornings, RDLs, particularly with a snatch grip, in which the bar is allowed to "drift" away from the knees and shins at the bottom of the range of motion and, more recently, inspired by your vids, Zercher squats.

[@richardnoragon2500]

As an added exercise, i have found overhead band pull aparts to be good for upper back and rear delts

[@enormechenilledanslachauss630]

Thanks for this great video.

[@joseflundinjegestad7153]

This video was great and helped me alot, thanks big time!