STOP, You're Training Your Back Wrong!

Are you training your back wrong? You are about to find out in this video on how to get a bigger back by implementing these back workout strategies that may be completely new to you. We look to anatomy and science to give us clues as to how we may want to switch up the way we do our back exercises in order to get a bigger, wider, and thicker back in the long run.
It starts with how you do your pullups wrong. Too often do I see people cut short the range of motion on pull-ups in order get more reps and there's a very simple reason for this; cutting down the range of motion makes the exercise easier. When the exercise is easier, you are able to get more reps done and that makes it feel like we are doing something more for our lats. However, I implore you to explore the full range of motion of the exercise and let yourself go into a dead arm hang at the bottom of each rep.
That doesn't mean you need to unpack your shoulders, as you can continue to keep stability in the shoulders by keep them packed. However, to get the most possible gains in your lats out of this exercise, you need to be going through full range of motion throughout.
The next thing you are doing wrong in pursuit of a bigger back is how you perform lat pulldowns. The issue I see with this exercise when people are trying to build a big back is that they are gripping the bar too wide. A wide grip will shift the focus of the exercise from the lats to a smaller muscle called the teres major. If you are looking to build bigger, wider lats, you will want to narrow your grip. This can easily be done by grabbing a triceps pushdown bar and using that attachment instead as it will force you into a narrower grip. This will make sure you engage your lats more than the teres major and work to give you bigger back.
Ignoring facepulls is your next mistake. Jesse will explain that doing the exercise correctly and consistently will lead to better upper back development as well as keeping your shoulders healthy so that you stay in the gym and continue training.
Next up, we have a superset that you have been ignoring in your back workouts that will unlock new muscle growth if you haven't been doing it before. This comes in the form of performing a straight arm pushdown to failure and then immediately going to the lat pulldown. You might think that after going to failure on the straight arm pushdown, you won't be able to do anything else, however, if you perform the lat pulldown the way I show in the video, you will be able to take advantage of the assistance of the biceps to help you eek out more reps than you thought possible, allowing you to take your lats to and through failure.
How else are you training your back wrong? You are not doing chest supported rows. Often times I see people, mainly beginners, getting the standard barbell row wrong where they start to stand upright and basically perform an upright row or they cheat their chest to the bar instead of getting the bar up to their chest. To eliminate momentum and keep stability in the lower back so that you can stimulate the most muscle growth in the back, you need to perform a chest supported row on a bench.
While not a back exercise, per se, you need to implement carries in order to train not just your traps, but your grip as well. Having a stronger grip will assist you in every pulling exercise you do and will help you to handle more weight to create more overload in the muscles of the back.
The next mistake you are making when it comes to your back workouts is you are not varying the elbow position on your seated rows. We know that if you manipulate where your elbows are in space while rowing, you can influence different areas of the back. Keeping your elbows low and closer to your sides will preferentially target your lats. However, if you want to hit your upper back and rear delts, you need to get your elbows high and wide while you row. Making these changes will give you the best back development possible.
How else are you training your back wrong? Watch to the end of the video to see what else you are doing wrong with your back workouts and back exercises so that you can make the changes necessary to get a bigger, thicker back.
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[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! 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/stop-training-back-wrong 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…

[@sawjack7839]

😂😂

[@tnn-cj3vy]

Thank you for being a loyal subscriber.

[@AWZ1287]

Jeff, are you releasing a new program for black Friday this year?

[@justinriley8651]

wheres the lucky clickers at? 40 of you mugs

[@ThisIsWilliamPhelps]

Jeff, break down and just sell me that shirt.

[@MisterPeanutButter1]

I really appreciate Jesse's input here, since he's sharing mistakes he corrected, which is relatable.

[@jimmylingjiengming9415]

Jesse is the man 🎉

[@mikekillion4731]

Knowing what not to do can be as or sometimes more useful than knowing what to do.

[@anantdhyani2049]

At this point im training everything wrong 😂😂😂

[@jsilbern8973]

Same 😅

[@DesertBloomVines]

Me too! 😂

[@CyrusWinfield]

😂😂😂👌🏽

[@michaelvu3101]

we don't argue with Jeff. He haunts my dreams if I forget to do face pulls

[@AkhilStark267]

If you've been following Jeff, you're not training anything wrong

[@LordWout]

Jeff deserves more credit for staying this shredded for decades.

[@Memesifoundonfacebook]

proof that he is 100% natty, killing any doubts about his physique

[@lazzy2012]

More credit from who?

[@andyg00d]

It's almost as if he knows what he's doing... /s

[@Jobe.O3]

He gets hi, dont worry about it.

[@TrevorHamberger]

The average weight lifter only cares about a hulk physique. It's absolutely ridiculous

[@zaharabardavid]

Jesse has had an amazing transformation.

[@3komma141592653]

All but the moustache is great 😅

[@51111ify]

Lol 2000 years later but yeah

[@catty1983]

jessie is one of the reasons why i keep watching these videos... so i dont make the same mistakes. u r amazing jessie

[@zachbrown5264]

Jeff Cavaliere is a freaking dog. He doesn't let social media children shape his views of fitness. He knows what he's about. And he's jacked as crap. Keep up the great work, man.

[@tofuguru941]

Jesse's the man. 545lb deadlift sleeper build. Rock on brother 💪🤙

[@BeardPower666]

Always nice to see Mentzer getting a shout out.

[@AkhilStark267]

Jesse's lower lat development is insane 😮

[@nateroo]

Jesse looks amazing, which is a testament his commitment and to Jeff's training and guidance. Great vid!

[@MrMF44]

Jesse's gains are a testament to Jeff's training!

[@MagFan42]

I only see new tats he gained, the rest looks like he stopped training. There are mix of old and new videos you can notice by hair and tats difference

[@socialistprofessor3206]

Keep it up, Jesse. We appreciate your contributions.

[@Denchik_Lite]

Doing Pull-Ups and talking... Just chilling) So epic! Thank You!

[@scrappy409]

Jesse… you’ve come a long way. Well done sir. Inspiring.

[@johnlouiepamintuan7295]

I am about to do back workout tomorrow and visit this channel again. Jeff always read minds.

[@lake2721]

Same here 😅

[@-VinhKhang_yearsago]

doing it today 😂

[@justinriley8651]

jesse has improved his back alot! looks like a different person well done 👏

[@stowlo]

always blows my mind how much you are able to pack into 10 minutes. thank you

[@GymAndSun]

Dude, just the other day I put back close grip pulldowns in addition to the usual lats and was amazed at how I sore I was the next day.

[@jules55284]

Just when i m struggling with my barbell rows Jeff comes to the rescue with a dumbell supported alternative, you're my hero!

[@perrywalker1786]

I like the soft background music. It’s like I am watching This Old House on PBS. Today, on This Old Back with Jeff we are gonna be building a lat.

[@adityaaa9359]

Momentum isn't a muscle. -Jeff Cavalier 2024

[@gdiup9241]

That's a great quote!! Love it!

[@tomdufresne1784]

Liked that too!

[@fordwayne3833]

Sheer wisdom!

[@tedhansen1031]

Good work Jesse!!!

[@mozelb16]

I like how you always improve the display of your content, you’re not just throwing it dry but you add excitement to it to make it not just informative but cool too. I liked the supplement scene, especially the part when you passed over the supplement to the faceless dude😂 , good job.

[@BeeRumblin13]

He worked out so much it made his skin translucent so we can see what muscles are moving. That is true commitment to help us.

[@marlondale459]

Nice work, Jesse 💪

[@barrybrooks1445]

Love AthleanX Great transformation Jesse... the flip grip on your deadlifts is a must

[@nizukaid3389]

Awesome information. Waiting for your next "The best Dumbbell" videos 💪🏻

[@BettyFisher-gy4sk]

For sure one of your top videos so far!

[@stacytresize218]

Great video Jeff, I always thought wider was better

[@JoaquimGonsalves]

10:44 I really love the "JACKED" program. Even though I workout at home and despite my 20+ year experience in working out, I'm sure I'm not perfect with my form and definitely not with my diet, yet the results have been amazing! (The program also comes with a well designed, comprehensive and varied diet plan.) It is a bit of a technically dense style at first, but you soon understand the purpose behind this. One major factor being to ensure Form Failure which as we know, is a must for high quality hypertrophy and growth over time. I'd recommend the JACKED program to anyone looking to build muscle with just dumbbells and a bench and if you can get a good home Pull Up bar like I did then even better.

[@bmoraga01]

Great video, very helpful. Keep Jessie's input! He has overcome a lot, and shares those insights with authority.

[@marcz239]

I enjoy the current format of the vids yall keep it real for sure been watchin for 11 years and I credit my current gains to Jeff's advice

[@ks-pg9nc]

JESSE YOU ARE NEVER ANNOYING

[@fordwayne3833]

Man..in the 2 two years I've been watching these videos I've put on 20 pounds of muscle without lifting an ounce, that's how good Jeff is!

[@robbyre14]

I'm liking the new editing style, guys!

[@mikestaub]

You guys are helping so many people with these videos!

[@barttheunis5866]

Wow Jesse, Jeff did one hell of a job for you. Keep it going!

[@navers87]

Love the chest supported row! It's become a much more common exercise for me. I do also enjoy the T-bar row if I want to work heavier weights.

[@cachanillabc9049]

You are excellent Jesse.

[@jtscarface3475]

Keep up the good work guys! Jessie is a national treasure. 😂

[@PRXDVENOM]

It killed jeff not to talk about the face pulls this time

[@AkhilStark267]

Looks like it 😂

[@intelone814]

face pulls still don't get the credit it deserves, really.

[@AkhilStark267]

@@intelone814 ikr 😂

[@arthurjamesmoore9309]

Great information guys love watching your channel

[@waynedewhurst3051]

245kg DL at a light bw is very impressive. Hello from down under, Tasmania, Australia.

[@jwgomezjr]

Training is a never ending learning adventure

[@saddlebear]

Excellent video, thank you.

[@WilleyCorp]

Love seeing that your suggested exercises are right off my back/bi day. Appreciate the videos Jeff.

[@aviationmotivation4957]

Jesse you look great!, great job on the gains! Love you and Jeff!

[@ahz_2332]

Enjoy your content and all the advice keep it coming.

[@sandgroper2037]

Great clip Jeff. At last a video showing how Jesse's physique is just as impressive as Jeffs. So now is the time for that arm wrestle challenge Jesse. Jeff's arms are still more impressive but the guy with the biggest biceps doesnt always win at arm wrestling . love you guys 💪💪💪💪💪

[@asvet8050]

Wide and close grip to work the lats have their advantages with my experience, but each to their own.

[@smoothrivera1928]

Great video! X-Men have always been my favorite, and when they decided to go with the classic 90’s look it was an auto buy! So awesome!!

[@Jus-Too-Smoove]

Jeff, you’re the best

[@joshstevens4626]

Yo AthleanX Fam I need some answers. Jeff or Jesse if you could reply that would be awesome. But every single fitness shorts or vid I see everyone is criticising Jeff? IMO I don’t think there’s anyone else out there who has a desire to help change lives! Thank you Jeff and Jesse if you guys see this! I learn so much from you guys and this is the only Channel I trust in the fitness industry.

[@soonerborn7603]

I’m sure Jeff himself would tell you not to get ALL of your fitness advice from just one source. Some other good ones are Jonni Shreve, Geoffrey Verity Schofield, Sean Nalewanyj, Peter Katcherian, and John Meadows.

[@DarenBulley]

I started watching your videos about two years ago and Jessie has been a real inspiration. I have tried dead lifting and it just isn't working for me though. When I started I was 52 yrs old and 250 lbs, I had lost 40 lbs on my own in the previous year, now I'm 54 and 200 lbs and pretty jacked looking at 6 feet tall. I can do 11 pull ups in a row, I do archer pushup, calf raises with 450 lbs three sets of 12...bench 240 for three sets of 10, pretty strong. Any deadlift results in back pain that takes days to recover from even an emp😢bar.

[@Cynessa._.0n_pawz]

Just don't do them, not worth a risk. I ignored back pain and continued with DLs with small loads and got massive disc herniation resulting in nerve damage.

[@discreetman593]

@@Cynessa._.0n_pawz trap bar DL's will be better. They don't destroy your lower back like regulars DL's. Many of us have bad lower backs, so trap bar DL's are really good.

[@gregchristensen7718]

You have great traps, Jessie. Keep up the killer work

[@MichaelJCaboose013]

We love Jesse and his turbo traps

[@chopperskier]

Thanks Jeff- going to use this on tomorrow's Pull workout!

[@Fab-sp1fj]

The straight arm push down is an exercise I like to perform regularly; particularly effective for swimmers!

[@Mrphilyg213]

You guys did a great job in this video.

[@neilbeech4093]

Thanks Jeff!

[@kenneth6102]

Jeff is so dedicated to physical education that he built in all his muscles outline.

[@joebottazzijr.7106]

Jesse is a beast!!!

[@JesusSportsNature]

Great information thank you.

[@ZachJersey]

Keep it up Jesse

[@johnmancus8844]

Keep it up guys...that includes you Jesse!!!

[@marcelloabbate5684]

Thank you 🙏 both Always enjoy your content, please stay Jesse 😊

[@RatedRKO269]

I actually like that alternative to the barbell row. I blew my back out several years ago and since then I can’t barbell row, squat or deadlift without discomfort. Kills me as squats and deads were my favorite exercises which I was quite strong at. You’re always advocating the importance of deadlifts but for someone in my condition I’ve had to completely do without them and I’m happy that my back is still my best feature even without deadlifts…though I do miss them very much. (Yes, I have tried them here and there over the years but always get discomfort or straight up pull my back out again - and I know HOW to do them right, just can’t handle the motion).

[@geferris83]

jesse is looking great keep up the work

[@sqb8980]

Bro jesse is improved so much man , i was more jacked than him when he started now he surpassed me😢

[@No-way-way]

Band facepulls have kept my shoulders healthy! I doubt I would be able to do overhead pressing 3-4 times a week without them!

[@tombombaddie]

8:11 Jesse’s interjections actually make my ears perk up each time, because I’m a skinny dude like he was

[@charlesbonfante9188]

Loving your work.. thank you.

[@lydievajda666]

I love my pull up bar!!!! Jesse, you are so cool!!!!!!!!

[@gambotage]

man this channel is killer. Thanks for sharing your endless knowledge here Jeff!

[@lukashuber3796]

Great Video

[@pcmd2]

Jeff should do a series of videos of exercises for injury recovery

[@nbarealtalker]

Underhand ez bar pulldowns, neutral grip shoulder width pulldowns are great. Not that I think I’m Dorian Yates, but I noticed he didn’t do anything “wide” on his back day. It was all sort of shoulder width.

[@trestafford2146]

I had to start using wrist wraps on lat pull downs because my forearms were burning before my last

[@miniroll32]

Me: Writes “How to train” Jeff: WRONG.

[@ChristyCavuto]

congrats Jessie...you've really grown

[@lhitman2222]

This man is still shredded

[@footballlegend7531]

I find Carries is the best Trap exercise for me. Even though it’s only isometric, it avoid the neck/shoulder pain of shrugging

[@mmmQ95]

Slow eccentric on dead stop pullups and super ROM cable rows - you canˇt go wrong with this combo, no fancy stuff.

[@tufailahmad2010]

Best tips to improve your exercises❤❤❤

[@djstonewood8653]

Jesses back is lookin great 👍

[@coldseamonster]

Nice , Jessie has some real good stuff. I will do dumbell carry / shrug combo and it’s alway been good for traps.

[@Jiminy-k5r]

Huh. Great video, and great progress, Jesse. Thanks for sharing your experience. I have also found corrective work to underlie all of the other gains I've made. Thanks for this.

[@Jiminy-k5r]

Oh, and PS - I appreciate Jesse's contributions. You are a real world example of tremendous progress over time, and that is priceless.

[@LegendMathai]

Pull over machines, are the best.

[@djpuplex]

Mike Mentzer also preacher supinated grip on pull downs.

[@Smonken]

Great video !!!👏

[@karengray1997]

Love the part on how the carries help one's grip.

[@SouBuuS]

Nice I always add in those straight arm pull downs right after I do my lat pulldowns

[@cathycorrea541]

Love Jesse. Good tips❤

[@blackjohnny0]

Damn, Jesse, you are BIG!

[@trevonbrown9097]

Thanks!

[@mikesurel5040]

Going all the way down is good general advice.

[@jimmcfarland9318]

Thanks for more information/inspiration!

[@ernestomongalo4778]

In my opinion, just do every single exercise that you can. In the very end, it is all about nutrition and consistency which it is preached on this channel endlessly.

[@vivekkumar2177]

Hey Jeff, as always - great contents. I was also wondering if you would ever look at hyrox competition and share some tips about it. I am sure few of us will benefit from that.