How To Train Back WIDTH vs THICKNESS (Close vs Wide Grip? Rows or Pullups?)

[@bballaman92]

In-a-rush Summary (6:33) 1. For width, 1.5x shoulder-width grip on pull-down. (Be lenient with "1.5x shoulder width rule, feel the mind-muscle connection. 2. For width, close grip on rows to increase the degree of should extension to target lats ("pull elbows down and in.") 3. For thickness, use a wide grip on row to allow for transverse abduction and scapular retraction. 4. Width and thickness, use barbell row with medium grip and 45-degree pulling angle. ***Emphasizes to be flexible with grip distance. Feeling contraction should be your guideline.

[@gcg8187]

I already knew that, whenever I did close grip rows I feel it hits my lats on the side, but when I do wide grip rows I can feel the thickness in my back

[@marcianusvalerius1992]

Pronated rows are better than supinated rows, did I understand that correctly?

[@spuZDK]

@@marcianusvalerius1992 Depends what you goal is.. Think about how your elbows are when you are doing the motion. With a pronated grip your elbows are more flared out, and you hit your upper back more, and with a supinated row you hit your lower lats more because your elbows are closer to your body

[@mrmunson5423]

Mind muscle connection is also a load of rubbish too. Just lift with good technique, your mind won’t build any muscle. Where does all of this shit come from?

[@AngryOscillator]

@@mrmunson5423 Errr, science? EMG readings? Studies? Common sense? Tense your bicep. You've just recruited motor units to do that. Now do a bicep burl. Recruited units to do that too. Now do both at the same time... it helps squeeze out just a little more. Very, very few people if any can recruit 100% of their muscle. It also helps with form because if you can't feel that extra contraction then there is a good chance that compensatory strength is coming from elsewhere e.g. doing press ups and you can't actively contract the pecs then there is a good chance the shoulders are taking over either due to fatigue or bad form.

[@amirghonim3501]

Honestly this is the best body building content on the internet. Your content is structured, backed by research, calmly presented which helps the viewer focus. Excellent.

[@Bertram_er_daddy]

Fax

[@Dave.Mustaine.Is.Genius]

No. Renaissance periodization and Bioneer are as great as Jeff too

[@primenathanos4492]

Jeff you spelled *thicc* wrong

[@Allr3dc]

Primus 001 shit, I should translate the English subtitles to Spanish and then replace thick with thicc every time. No translation.

[@trueaznXflip]

Bro Jeff would have spelt it that way

[@Gt3ricky]

You’re thicc, b..

[@art68us]

Cringe. Crips started the whole double cc thing and all these weird people just took it and ran with it.

[@eXpas04]

Jeff nipple

[@ced8414]

my brain cells gained width and thickness watching this video.

[@AyanSharma-dv1yr]

That's cancer formation 😳

[@ayad3834]

@@AyanSharma-dv1yr goddamn that took a dark turn

[@SleepySecretsFacts]

chill out brotha​@@AyanSharma-dv1yr

[@taufiqurrahman2968]

😂​@@AyanSharma-dv1yr

[@willbe5321]

Man your videos have become so well structured and well-argued. You really have become a magnificent teacher since you started!

[@Paul-jb7br]

That Et Al guy does a lot of research

[@User-xw6kd]

😂

[@VideoFanatic13]

Uploaded exactly midway my back workout. Why do you haunt me Jeff

[@kristofferhvambsal968]

Haha, mine too://

[@daniloh8113]

Get off your phones

[@Zesrii]

Danilo H I use my phone to log, time and listen to music

[@Nahbbe]

Zesri and watch nippard

[@BornOnThursday]

@@Zesrii Same. I try to be quick about it but I've been using my phone to track weight, reps, sets and time. I don't want to be sitting around too long, and I recently stopped wearing my watch when my wrist started hurting during workouts.

[@TheBlueberryJamYT]

Watched this before Pull day, tried a few of these movements, and by a few I mean almost all, and definitely am feeling a lot more worked out in my back. You're the goat

[@thunderboltskyy8083]

Barbell row (thickness) Cable row (thickness) Latpulldown (Width) Weighted pull ups (Width) Weighted chin ups (Width)

[@bdetert82]

When i was in the military guys that did lots of pull-ups usually had sick looking lats and traps.

[@BrenoviskxD]

when you get stronger at pull ups and weighted pull ups in many grip variations, there is no way your back wont be strong... its a amazing exercise and everybody should be doing that.

[@conversationsindesign1]

Better than lat pulldowns and rows?

[@adityaacharya5601]

@@conversationsindesign1 yes

[@increase9896]

@@conversationsindesign1 No doubt

[@sanford198]

@@conversationsindesign1 Absolutely. Work up to 10 bodyweight, then add weight and drop reps to 6.. keep adding weight. Do your working sets weighted, then bodyweight amrap finisher. Your bodyweight total will skyrocket after a bit.

[@coltonchristie8268]

I like to use a medium grip for pull-ups, and once I finish my main sets I like to add a set of super wide grip pull-ups and one of a close grip, to try to add some variety. I feel it helps a lot

[@robscott9604]

I do something similar expect I do one day close grip, one day wide grip and then one day neutral grip

[@earthman117]

interesting. ima have to give that try. thanks

[@alexdenommee3219]

I like a close grip chin up for lat finisher before I move onto a compound biceps movement into lighter isolations afterward.

[@bobdarrick2628]

I do 4 back exercises throughout the week - 3 on pull day and 1 on upper body day. 5 day split. on pull day, weighted pull ups for lats, bent over barbell rows (for a general back builder - mix of lats, traps and lat pulldowns (close grip) -also fro lats. on upper body day, i do (wide grip) cable rows for mid and lower traps mainly. lower back is trained during bent over barbell rows, barbell squats & RDLs (on leg day) and on deadlifts (which i do on lower body day - the day i dont do RDLs bc i alternate). of course most of these back exercises indreictly work biceps, which im happy with. should i get rid of any of these 4 back exercises for seated machine rows or not? which one if so?

[@technokokos]

I am more interested in what Bro Jeff would have to say about this, you know nothing.

[@djandrewification]

You know nothing Jeff Snow

[@Goldensphinx]

technokokos big facts

[@naufaldihilmi8507]

You just have to overload the weight as it shown in the study that it boosted your E.G.O activation by 69%

[@EvanHynes]

technokokos 😂😂😂😂

[@dimana_b]

@@djandrewification I CHOKED WHILE READING THIS OMG

[@larter_larter]

Can you do a "The most effective science-based rest day"? I find it hard to know how active to be on a rest day. And also if I should adjust my diet.

[@roberttucker1527]

Eat more beef, trust me it works. I eat 1 kg a day

[@bixus190]

@@roberttucker1527 Suprised an angry vegan hasn't told you you're going to develop cancer

[@roberttucker1527]

@@bixus190 Vegans can stuff off lol although I do believe that meat is very anabolic and the body needs cycles of rest from that stimulation, hence why I fast from time to time. Since I have started eating more beef my strength has and recovery has improved greatly. I eat fewer total calories now (previously I was shoving down loads of milk and eggs)but improvements are coming.

[@bixus190]

@@roberttucker1527 Ahahah amen brother, glad to hear you're getting the results you're after

[@zechester6346]

I thought you were joking at first lol

[@nytefoxx2878]

Perfect timing. I was headed to gym for back day and then Jeff shows up with just the information I need!

[@benvoiles3505]

After the tornadoes in 2011 I just trained at home for quite awhile. I had alot of weights but not much else. The only back movements I did were regular rowing with elbows out and under hand grip rowing, pulling to my stomach. My width actually increased! Several people didn't believe I was only doing those exercises. At the time I was about 57 years old.

[@robertcarlton-qd3lh]

J this is Robert Carlton from from London ontario. I'm 71 years old am 5'4 tall. I followed what you told us to do in training each body part. I started at 238 pounds,with a 42 waist. After 27 months I now have a 28 waist and a 39.5 chest. I am going to get your new book. Now that I got better lam not stopping and moving forward. Thank you for your videos. All for now.

[@TrayJayRecords]

Jeff, this is one of the most professional and informational videos i’ve seen, beyond just fitness

[@nethanlock5008]

You and Athlean X are absolutely amazing! So helpful.

[@vivs005]

Athlean X has ventured too far into the land of ridiculous exercises.

[@tenzingobom4748]

@@KuroManX yup he's good

[@GeneralLeeWake]

@@vivs005 fuck you

[@franksmith1956]

Its the roids

[@curlean-x4443]

@@vivs005 True!

[@dylanbrentrabie5679]

I wonder if the guys doing all these case studies are jacked af

[@DamianKamgo]

Probably not, the teacher isn't always the most intelligent

[@tommylarnefeldt7671]

They are excercise scientist. Would you prefer Kai Greene leading the studies?

[@barmunich1845]

they're not as shown in 2014 study

[@mahdi3521]

1.For vertical pulls,a "middle" overhand grip at 1.5x shoulder width may be best for emphasizing "width" 2. For rows,a closer grip may emphasize "width" more by training shoulders extension (lats) 3.For rows, a wide grip may emphasizing "thickness" more by training transverse abduction/scapular retraction

[@bonesclashnburn3588]

Great information as usual. I am working through your push pull legs program currently, but I'm going to take full advantage of the flash sale on the back hypertrophic program. FYI, since a lot of bodybuilding is done in the kitchen, I'd love a program to purchase and more videos on diet. Thanks and keep the great content coming. You're one of the good guys in a sea of Vinces!

[@ProTroll69]

He’s right about the mind-muscle connection. I’ve been lifting for years but no specific lat exercise made a difference until I experimented and started sticking to the ones that FELT most effective on my lats. Sometimes it isn’t the movement, it’s your ability to consciously activate your lat during the movement and actually use it.

[@BenMotivated]

If you really want to get a wider back, you need to emphasize your upper lat development. This can be done by incorporating two pull down exercises in your routine instead of the usual one only (wide grip pull down, v-grip pull down, reverse grip pull down). You can also use a cambered bar for the reverse grip pull down since it's an easier way of performing the exercise. - Upper lats can also be targeted with straight arm pull overs (rope or cambered bar). - Higher rep ranges when targeting upper lats since it's a relatively small area of the back (10-15 reps). - PS: It's really that simple. Just try it.

[@aronnoeljoson8862]

Purchasing and running Jeff’s back hypertrophy program has done wonders. Highly recommended

[@TheRealGuywithoutaMustache]

Nothing looks better to me than a shredded back with capped delts and giant forearms. The delt part is extremely difficult when you're natty.

[@bcgnews8933]

Rear delts= 3d shoulders

[@woffe8094]

Delts are easy. Overhead press and facepulls = massive shoulders.

[@nakulrally6685]

@@bcgnews8933 side delt volume is kept realy low in every program thats why its difficult

[@overlord6815]

Strong overhead press, high pulls, and face pulls did it for me. Shoulders are bigger than ever

[@gcg8187]

I agree getting capped delts takes forever, we're getting a wide back in a thick chest and big arms does not take as long at least not for me

[@bobbystafford6576]

This Jeff and Jeff athletex hands down best training channels

[@XTRADERXNYC]

Damn man Jeff Nippard is definitely the best bodybuilding youtuber!! Awesome info and the short clips while explaining the movements

[@miniroll32]

Thank you for relating this so well. I cannot tell you the number of times I see guys doing pull-ups with the widest grip possible, until there's barely any range of motion. Speaking of close-grip, I love commando pull ups!

[@imme2763]

Normal person: Back/pull exercise Me (an intellectual): Bicep cheat curls

[@peterwashington4829]

You (an arrogant idiot)

[@pumpishpie1627]

Peter Washington you (cant get a joke)

[@hozerberto4886]

@@peterwashington4829 fuck you

[@zoarmhirr2964]

@@hozerberto4886 Cry,mald and shiver. 😊

[@peterlightning9235]

Excellent video. Dorian Yate's said he never did wide grip pull downs for lat width. He said he did narrow grip pull downs. And of course, his lats were HUGE. I personally think that the majority of width and thickness development comes from rowing.

[@hangman8514]

i think wide grip pull ups target more infraspinatus and teres major, and medium grip or chin ups for lats ( i still think weighted chin ups is a great lats exercise ).

[@fratzeskosdafereras2862]

It's amazing how much quality, in-depth information he gives you in a 9-minute video! One of the most educational and informative KZbin fitness channels whose videos are based on scientific and documented conclusions. Very good job keep it up, for me you are the best fitness KZbinr!!!

[@snuusnuu7723]

I'm waiting for the Bro Jeff's ultimate program guide for becoming a Bro.

[@mr.sandhu587]

Them goggles lol

[@metalupyourass9]

Mon: Chest Tue: Bi's Wed: Chest and Bi's Thurs: Chest and shoulders Friday: Biceps triceps Sat: Squat loud asf so everyone sees I can squat (load up as much as possible, don't go low for chance of over working legs) Sun: Bicep, followed by biceps until failure

[@Adam-sw4iw]

Derek M you forgot biceps on monday bro

[@discipledesigned]

Snuu Snuu the ultimate brogram

[@superlivelyrics2463]

@@metalupyourass9 thats all wrong mon: the international chest day of course tue: biceps and triceps wed: shoulders and a little bit of chest as well thurs: biceps and triceps friday: pull ups for the backs, CHEST AND BICEPS FOR NO REASON sat: Squats as heavy as possible just so nobody can say that he doesn't train his leg sun: ben and jerries, kfc and get laid

[@bigstef9134]

I dont understand why people need videos like this,u feel what part of the muscle is working when u do the row/pull dawn etc and even more u feel where u are most sore the next day and then u know 100% how it works best FOR U .

[@FavourJaiyeola]

OH MY GOD. I have waited for so long for this video. Thank you JEFF!

[@keizenv836]

hi jeff, years later, i'm still using this video as a reminder, thank you for all the work & knowledge u are giving us, cheers from a 14month in french lifter

[@dreworyan5652]

Been dealing with a strain in my pelvis the last few weeks and today is my first day back in the gym and whaddyaknow.... IT’S A PULL DAY 😎 Thnx Jeff

[@swagsukeuchiha7599]

You got instagram?

[@dreworyan5652]

@@swagsukeuchiha7599 _Hero_Fit_ is my business one Just DM me any questions

[@pcolasoldier31]

For lat width, Frederic Delavier "Strength Training Anatomy" shows how a neutral grip pulldown and a medium to wide front and behind the head pulldown targets the full range of the lat itself (meaning upper, middle and lower portions of the lats). I personally use all 3 grips during lat pulldowns.

[@thatoneguy8493]

Pull-ups damm near everyday crew checking in

[@chodiyat]

Love the way you reference actual studies

[@trapguitar]

Great as usual! I've been waiting long enough for this vid . Thx Jeff!

[@saidelajouk1670]

Iam Moroccan. I tell you you are brilliant and you have a very interesting explanation

[@varldenn5038]

Jeff can you make a video about which kind of Progressive Overload brings the best results? Is there a study regarding PO types and results? Also maybe compare benefits of each type like less time or better form. Much love from Germany

[@Byrd_Gaming]

i doubt you will ever see this, but now that im in school for Health and Fitness Science I appreciate all the medical terminology so much more, like directional terms and all! Appreciate all your hard work!

[@ZavierGreen]

I use to do pull ups then I realized I feel it more in my lats when I do chinups

[@kennyho1551]

makes sense, it places the lats at a greater stretch

[@overlord6815]

Back has become a priority for me lately, I train it every day between weighted chin ups, rows, pullups, and snatch grip deadlifts throughout the week. Works wonders for your back, I can feel my back stretching my shirts now.

[@hampus3151]

So happy I recently found this channel. Love the great sources you provide us with and the videos overall! A lot of information in a medium long video without ever getting bored.

[@edtheangler4930]

The amount of research put in this is incredible. I subscribed

[@Yorenzo27]

In the end, do both!!!

[@anotherjewishsharpnicholas9425]

Such a reasonable page you've built. Good job.

[@manny6020]

Great video as usual. Pull-ups are my favorite back exercise. I recently started using L-lever pull-ups and front lever pull-ups as my rowing movement. They’re a fun challenge

[@NBDYSPCL]

Avoiding Paralysis by Analysis take: marginal to no differences in grip width. Pronated is better for pulldowns. Rows help with both Width _and_ Thickness. So if you have a pulldown _and_ a row in your workout you're solid.

[@jaredjamesfit]

Ooof can’t wait to grow some wings 💪🏽

[@taomahNEGEV]

This the kind of a Nippard video I prefer.

[@TheSaralawton]

I really would like a video on stevia/artificial sweeteners. I’m wondering are they bad for you? Can they help you stay slim? So many different pre-workouts/protein powders/energy drinks use them and claim to be zero calorie or zero sugar. What does the research say? Is it okay for us?

[@joco8700]

@Nyx Hypnos a large enough dose of water is toxic. It’s all about dosing.

[@hamzefarhaanfaarah5629]

What I love about this guy, he is the fact that he doesn't just spit facts but does his research before

[@DFZD1337]

Waited for this for so long!🤙

[@windinthewillow1871]

Not only is this beneficial for anybody wanting to work on their body; the whole video highlights the scientific process. With the three experiments he cited about how grip affects lat activation he pointed out the various flaws in the experiments and how they were changed in later studies to best present the most accurate data. Scientists improve on others' experiments all the time in any field, so its a 2-in-1 educational video.

[@jwdlh1907]

Is it better to focus on mind muscle connection with peak contraction rather than focusing on fixing the form?

[@osmarmorango]

Jeff, I can't put in words the practical effects of your videos in the life of the average lifter. Since I stopped by your chanel, I'm marathoning the videos, rewatching them, taking notes and, the most important part, noticing some HUGE improvements on my workouts. Cheers from Brazil!

[@AsociatiaTomorrowHub]

Jeff can you do a more in depth video on full body 5x a week ?

[@devvvvvvvvvvvv]

If you can make it to the gym 5x a week you should be isolating.

[@tadhglynch2822]

Jeff Nippard constantly saving me

[@aleejacopo]

Jeff, I found a nice improvement in my back thickness since I started sumo deadlifting. I know this is more a leg exercise, but my back is changing in such a positive way. Other exercises I do are pulley, pullups, lat machine, facepulls, and rows only for some periods (depends on how busy is my month, I don't always have time to add another back exercise).

[@athleticaesthetixfitness6937]

Arguably the best, most comprehensive content in the KZbin fitness industry and yet, despite the moderate attention, a criminally underrated channel, at least when it comes to other less informative sources that get bombarded with views...

[@WILD__THINGS]

I would like to see you train with John Meadows again. Obi Wan and Luke Skywalker.

[@geraldesterman9380]

WILD THINGS That's a nice reference. I'm sure John would appreciate it.

[@sherwinjoshua2586]

I've watched this video several times. For me this is probably one of his best vids.

[@Kjertinge]

Brojeff would have said hit all variations + at least 7 days a week and you’ll see progress. This normie doesn’t know anything

[@superlivelyrics2463]

plus hahahaha

[@Vilinyks]

You are an all-in-one guide Jeff

[@tylersmith7490]

Hey love you’re content! 5’9 21yo training 3 years! I would like to know, is there something similar in Chest development? Thickness of the chest, compared to the actual width/shaping.....not necessarily bodybuilding vs weightlifting, but techniques. Thanks again!

[@conscious_competence3703]

That's a really good question... You ever figure it out?

[@nullvektor9922]

(Weighted pull-ups -> Barbell rows -> V-bar seated/Hammer strength/Meadows rows -> Power shrugs) has been working really well for me.

[@injinii4336]

I have the most intense brocrush on you Jeff. You're gorgeous, knowledgeable, and seem like a genuinely nice guy. Thanks for all your vids!

[@raezor82]

He reminds me of Clay from Seal Team

[@rydersonthestorm7175]

In the Anderson et al. paper figure B, the % error bars do not show a statistical difference between wide, medium, and narrow despite the data being slightly higher for the middle grip (the data must be above the adjacent error bar(s) to be considered significant). In other words, Anderson et al. found that pronated grip width makes no statistically significant difference in terms of EMG activity in the eccentric phase.

[@notyomama2981]

God bless ya! i was wondering about this and you graced us with this informative factual video

[@MagnaAnima]

Best fitness channel bar none for no nonsense advice on application. Good theory and good application!!

[@theonestriker1]

Hey Jeff love the videos, been taking my workouts to the next level and having a lot of fun. I would be interested in the effect of sleep on recovery and hypertrophy I think its a topic that is glossed over a lot. Would love your review of the literature!

[@deyfwlimikey7385]

I respect how hard you work to give us info in 10 mins or less. Thank you. You’re the greatest

[@KDfizzles]

For your pull downs, I notice that you lean back more with your chest facing the ceiling. Should the lat pull down be done more upright or tilted?

[@mmMarco17]

Kha D completely upright feels super awkward and hard to keep back tight. A slight lean back still constitutes a classic vertical pull and feels so much more natural. Just my two cents.

[@KDfizzles]

@@mmMarco17 yeah but then you start getting into seated row territory. I tend to arch my back a lot but still maintain an upright position. Hmm what to do what to do...

[@mary-elizabethjobson6739]

Kha D wondering the same thing myself!!

[@gcg8187]

Just experiment for yourself, I've been experimenting for about TWO WEEKS and I've figured out the perfect amount of lean to hit the SPECIFIC PART of my lats that creates back width

[@josebatista2949]

A slight lean def won’t hurt just don’t turn it into a row

[@swordofwords4516]

Man, these videos are liquid gold.

[@brandonvincent8277]

3:48 What are those?!?!

[@itzpav7284]

This is the best video I've seen about fitness as it explains it all and answers all my questions so thank you

[@kyleadams6720]

This video comes out an hour after omarisufs video on back width/thickness lol

[@DoctorCollateral]

In sure he didnt whip this video up in under a hour...

[@jdawg8157]

Always spot on Jeff

[@drummingninja1065]

Jeff (or others), what's your thoughts on sitting more upright and pulling the bar down to your clavicle area compared to learning back some and pulling down toward the upper to middle chest? This being for the lat pulldown of course.

[@Jayzee31519]

Absolutely insane how you provide this content for free

[@durrantmiller8810]

It's weird I actually feel a way stronger contraction in my lats when doing a supinated grip

[@FernandesRafael1]

thats for everybody i believe. but you use more biceps

[@adamcharles8912]

@@FernandesRafael1 But you also use more weight.

[@FernandesRafael1]

@@adamcharles8912 bcz youre engaging the biceps more😬😂

[@bigdog455]

This dude the goat he so precise I watch all his videos

[@rapscallion4728]

Jeff, love your programs but your merch page is empty. Is anyone else seeing this?

[@raezor82]

Thank you for validating my door pull-ups.

[@KingofClubsMCDLXXXVIII]

why do i never see anyone talking about the wide grip chin up?

[@ProTroll69]

Man I was 140 lbs in the Marine Corps doing at least 20 wide grip pull ups for 4 years straight. My lats were non existent. Pull ups are great for health but maybe not the best for lat training unless you have a serious mind-muscle connection or add weight to yourself.

[@rkonjr64]

Lats are fan shaped and have multiple segments (like the Pecs, but have a longer and more segmented origin(s)). Different angles of pull are going to emphasize different portions. So any EMG study is going to bias "activity" towards how the electrodes are placed. Additionally, because of different muscle belly lengths for given individuals relative to torso length, different people are going to feel different exercises in a different way. Sometimes, when looking for the "whys", our conclusions can obfuscate what is really going on. FEEL really is a useful tool for judging an exercises effect.

[@dmonast1]

was I the only one to notice P-values of greater than .05? This means there is not statistical significance. Anyone care to clarify? Maybe I misinterpreted the pictures Jeff used.

[@joeboyle7390]

P=0.05 means that the result would occur one in 20 times if there was no actual difference in the distributions of activations etc. For example. Its a common number in science for "significance"

[@JeffNippard]

a few of the differences were merely trends but didn’t reach statistical significance. I wouldn’t give them too much weight but the authors do mention them as trends in the discussion

[@apuuvah]

Shoulder width grip pulldown or (preferably) chin-up leaning way back is easily the longest range of motion and resembles pull-over, pulldown and row all in one.

[@Whitapino92]

What's that plant called at 3:25?

[@pat1u]

Yo this comment randomly popped up and made me see it too crazy how something can go damn near unnoticed for 5 years

[@robinferdous9164]

A nice tip I've picked up is, row high to hit thickness, row low for width.

[@alexmichellelottie]

None if those results show any significant difference. The only thing you can be certain of is all variations of the exercise activate all of the muscles.

[@Notinserviceij]

This is true, but if you want the best statistical work out, still gotta use what is there. Essentially use the exercise and variation that suits you, if you are a beginner start with the medium grip and see how that goes first Gotta start somewhere you know

[@dyehenslevinkelevra7308]

God Bless You, Jeff..... thanks to you and Jim Cavallieri, people are getting the smart information and evidence, science based and no-bullshit guidance.

[@DonPascquale]

mind muscle connection is overrated....i never ever feel my back working out with huge loads only with light weight but my back is very wide and thick...

[@TheShadowParliament]

The back can be a very underrated part of the body to train and develop, every bloke is focused on their arms...but the back also deserves equal attention.

[@arthuralexandre7944]

0:11 that wasn't for real right? that's cheating in a whole new level lol.

[@infrasonica]

Whenever he has the headphones and backwards hat on, he's in his toxic gym bro character.

[@ebraheemcassim4321]

Guys we got to train that back to jump the gates of area 51 😥

[@roneagle20]

Train back to jump?😂😂😂😂

[@ebraheemcassim4321]

@@roneagle20 To climb it 🤧

[@roneagle20]

@@ebraheemcassim4321 I know, just messing with you. 😂😁