The Best Workout That BLEW UP My Back (3 Exercises)

[@sansulvan]

nothing could have prepared me for the end LMAO

[@kelvinemilio2941]

What a surpride 😂😂😂

[@user-ii7xc1ry3x]

It was an unexpected throw back ngl lol

[@milhoverde667]

I saw your comment, I tried to figure out what weird ending could it be... still got caught completely by surprise LOL could've never expected that

[@bensbarbaro6021]

That was Dr. Wolf throwing in a lengthened partial at the end.

[@duncan-mcrae]

Should definitely outro all videos with this. Guaranteed more view time

[@smokeyfantastico]

1. T- Bar Row 2. Lat Pull Down, underhand grip 3. Seated Dumbbell shrug

[@Dwhizzle]

Don’t forget to finish each workout with a banger song about lengthened partials

[@julianblake8385]

4. LENGTHENED PARTIAAALS! LENGTHENED PARTIALS ARE MY LIFE!

[@savanthsajil7857]

Thank you

[@murraymcgregor7829]

I probably need to buy a lot more weight for the T - bar row.

[@LifeLikeSea]

Lengthened Partials Lengthened Partials are my life

[@Darknight526]

Lmao didn't expect that at the end haha

[@DB-cx4gm]

Really was not ready for the end 😂😂😂

[@shahidally]

came out of nowhere

[@srleplay]

Milo's technique cyborging is next level, looks crazy

[@Two_Names]

I can't like this video enough. The ending was superb. 👌

[@kevinburke9940]

My 3rd time watching too

[@CrawleR6671]

Milo, can you please give us an update on when we can expect Myoadapt to launch or what stage of development it is at?

[@trainyoumust]

Love love love this channel! Please Milo think about a video “how to train after 40” ❤

[@jinxful2658]

How are the version of t bar rows good at all? Firstly the handle is too narrow which was shown by your arms bending inwards. Also the weights being on the end of the t bar also limit the range of motion. Lastly any rowing exercise that doesn’t have a chest support takes away from stimulating the target muscles. Any chest supported row that allows you to get a deep stretch and a great contraction are S tier exercises.

[@galoalvez27]

I’m surprised Milo highlighted this version of the t bar row when in his recent video where he ranked all back exercises, he only gave this exercise a “B” ranking

[@Pakitorocker]

Exactly, if your goal is maximizing back hypertrophy, there’s not a single reason to recommend this version of the T bar row over pretty much any chest supported row machine that allows full rom

[@pqlr8763]

I personally love the dumbbell seal row, as it takes away the chest and allows you to focus entirely on your lats. Thanks for the video 🤘

[@jdanielortega]

The T Bar row depends on your stability and ability to bend over at 90 degrees a lot, you were very against this on previous videos, why not a sitting row?

[@FalseGiggle]

He's extremely inconsistent.

[@peterspaulding4716]

Or chest supported T-Bar row even.

[@kevinsims5791]

I was thinking he was gona retract his shoulder blades before bringing the weight up but he kept them completely forward the whole time. Lifting the weight made it look like he was using mostly using his arms as his back was completely static. Didnt make sense to me.

[@peterspaulding4716]

@@kevinsims5791 I thought the same, lol. Was watching to see those shoulder blades retracting as stated and couldn't see it happening 😆

[@TurdBoi666]

​@@FalseGiggle not true. He's been pretty consistent

[@ozzy6162]

That's your best video Milo - great gangsta ending 😂. When I'm not injured (rare these days) I alternate between chest-supported (Kelso) shrugs & trap bar shrugs. I think you can do lengthened partials with both so hopefully I won't get the knife.

[@adamkaczmarek4751]

Channels like that really inspire me to do PhD in exercise science after my PhD in theoretical physics

[@jcai]

Better alternatives according to your principles?: 1) Flat/incline bench chest supported dumbell scapular retractions (straight arms for the entire ROM used). This eliminates all the other muscles and makes traps the only limiting factor. 2) Dumbell pullovers (as you advice for lats without anything else involved 3) seated shrugs (as in the video) 4) weighted spinal extension

[@brizstoner2442]

That ending got you a new subscriber!😆

[@lukeh2440]

Really enjoying these vids…subbed

[@hornedgod2873]

Great bonus at the end 😁

[@ender4u528]

Great video Milo. Full ROM vs LP study waiting room member here 😂

[@gurmeharsingh5228]

im guessing LPs might win by a small diff but who knows, lengthened partials are my life

[@NotTodayBud]

They go hand in hand. You do reps as full rom and as you start to fail, you begin lengthened partials.

[@gurmeharsingh5228]

@@NotTodayBud i think what they're asking about isn't the combination of full rom+lps(which most probably is the most optimal way) but Just LPs and Just Full Roms

[@emancurovac]

T-Bar Rows grows the traps and rhomboids, he says, but then proceeds to do a narrow grip lat biased row, with no shoulder retraction😂😂

[@TurdBoi666]

A close grip still targets traps and rhomboids more

[@emancurovac]

@@TurdBoi666 Without shoulder retraction, no

[@Mateogon1]

exactly, zero retraction or trap movement 🤦‍♂

[@AbelRamirezII]

I'm a beginner and was like... Geez his arms are really getting a workout.

[@MechanicMitch]

I’ve been doing these exact back day exercises for a couple months now, instead of seated shrugs I do farmers walks (leading into dedicated forearm training). Super glad to see this haha thanks Wolf

[@snssinsoffcials868]

the Ending got me Sir MILO

[@dabblingfrancis]

Thank you Dr Milo for bringing back the T bar row for us nerds

[@supercowgaming]

Lengthened partials song is now my ringtone. Thanks for this, Doc!

[@alschirjaev9213]

Excellent I'm already doing all these things no wonder my back is exploding and people at the gym are complimenting me I really do appreciate all the videos from you and Dr Mike It has reconfigurated my training and I really look forward to every day at the gym now that song at the end was purifier You might have to get added to the top five greatest rappers of all time right behind dylon

[@joesmith-t2z]

I have always loved the dead lift, and when i was younger i liked the power clean. But i was always more interested in functional strength than looks.

[@ahenderson5553]

Awesome finish!!! Get in there!!!

[@lazmonti]

LOL.....the outro is hilarious!

[@Ahmed_lovessolos]

I'll be listening to this fire of a track while performing shortened partials

[@weekendwarrior8179]

The music video at the end....worth it😂😅

[@stewsview5164]

LOOOOVE THAT MUSIC VIDEO!!!!!!! I sooo want shirts based on this video to sport at the gym For Reelz!! But what about the other variations at the end of the video. I love the song but wanted to see the other options. LOL.

[@freddym6643]

Guessing the anterior compliment to this would be 1. Incline dumbell press 2. Dips 3. Lateral raises

[@conradandrew825]

"If you can't bring the dumbbells to touch your thighs any more, you've failed. congratulations" sounds so sarcastic out of context hahaha

[@Narendra434]

Best outro for an exercise video 😂

[@drjtwoodrow]

The very end was exactly what I needed.

[@kalabhairava6670]

For a shrug variation I have been doing lengthened partial landmine shrugs and they have been blowing my traps up. You'll need a collar attachment that has notches for a handle to attach to (I use one called gympin that's intended for landmine belt squats) and a handle attachment. It's lengthened biased and if you lean back slightly it stretches the hell out of your traps.

[@traviscollins8848]

Loved it, thank you good sir.

[@CaptainSweatpants90]

God damn it Milo, I literally just came from a back workout and you're dropping this NOW? I did rows on a rowing machine and cable lat pullovers like a dumbass, now I'll stay small forever! Jokes aside, great info, I'll definitely consider incorporating the shrugs and vertical rows into my routine!

[@Mvargas1771]

What a banger!!! And I know bangers!

[@brandonhallfit]

Omg 😂 nice ending bro

[@monsieurene3366]

Sticking to the end was worth it🎉

[@TheRuggamuffin]

Could you please release the song on Spotify? I would like to listen to it on repeat during my workouts.

[@dr.richardjurica8029]

Hahahaha........ YES!!! Lengthened partials are your life!!

[@orangeslice316]

Lengthened Partials ft Wolf. KCL is beautiful!

[@asdfasdf-te8oc]

Great stuff, brother!

[@alexandreleblanc9582]

A+ for the outro 🤣

[@rafael_ellanios2708]

The best channel on youtube

[@nadinem.1382]

The song though 😄 🔥

[@Georgerajeevmuhammed]

Heavy single arm dumbell row is the best rowing variation for me......

[@JuliusBatali]

Great exercises. My back exercises are similar. I do wide lat pulldown but not too wide, I hold the bar at the starting curve of the bar. Basically few inches away from shoulder width. Then, I do V-Bar Cable row, and dumbbell shrugs but standing. I try to do almost every exercise standing because it’s great for abs. Your underhand pulldown instead of wide grip is interesting because if I recall Jeff Nepards suggested shoulder width to wide lat pulldowns to be more effective and that’s why I implemented it.

[@steviewang4102]

I prefer pull-ups over lat pulldowns simply for convenience; at my local gym both lat pulldown stations are crowded while the pull-up bar has a chain attachment that nobody uses.

[@seriousblue6017]

Bro that song is fire!! Need a t-shirt with the lyrics! 🎶🔥

[@julianblake8385]

Maaaan that song was so wtf!! 😂😂😂Still, it is very catchy, and you can be sure I will be singing it in my head when it's time to do my lengthened partiaaals, 🎶 Lengthened partials are my life 🎶

[@בןפסח]

Actually, the length you can get in a t-bar row like you do here is not that great, because well... the plates touch touch the ground😂 Also you'll probably fatigue your lower back first before reaching failure in the upper back. Would rather just do machine rows. Only downside of these is the force curve.

[@porcupinecraig]

I used straps for a period of time and they are very effective. But lifting more weight with straps did not seem to help my back development any. I figured I would be better off without them. My grip strength is now much better. I used to use a lot of aids. Straps, knee wraps, belt. I finally just ditched all of them and I do basic training. Works great for me.

[@johnclifford7094]

I have a question about lengthened partials and the stretched position. Do the studies which have been conducted include subjects who had previously incorporated exercises in the stretched position or lengthens partials into the regular routine? I wonder how much of the recent studies could be affected by a novel stimulus if the subjects were not used to pushing the range of motion into the lengthened position. Would we still find the same/similar results in test subjects if they were adept at training their muscles in the lengthened position?

[@clinthajjar102]

Daaam that was the jam! Shortened lengths get the knife!

[@tintti1178]

Thanks Milo, I’ll definitely give these a try💯👍

[@dwigtschrude]

Westside Gunn adlibs on the beat? A man of taste Greetings from Buffalo

[@tjpld]

How is a T-Bar row better than a simple seated cable row with the same grip? My body is in exactly the same position just rotated 90 degrees and I perform the same motion.

[@rasputintouring9014]

With t-bar row your scapular are barely moving if at all, how are you targeting rhomboids and traps for thickness if they are not contracting

[@Faq-ubeach]

Thank you. His tow bar rows look like dog shit.

[@Ivan_Mohnke]

Myo adapt should have a sub brand called MiloAdapt

[@TigerShark316]

😂 oh boy! The end

[@ineedstuff8286]

wow I been doing Tbar rows with scapula retracted and wide grip so there is more pulling and lats involved.

[@petter3995]

Got the westside gunn adlibs in the absolute banger!

[@rodolfo9916]

If the main focus of the T bar row is to target the upper back and the upper back only moves the scapula why flexing the elbow in this exercise? Wouldn't it be better to simply do scapular moviments (like a horizontal shrug)? Of course, flexing your elbow is more time efficient since it makes the same set count as training volume for your back and biceps, but there is a risk that your biceps will be the limiting factor in this exercise instead of your back.

[@monkeyman41333]

The underhand lat pulldown was one of Dorian Yates favourites

[@beans8130]

If you have a set of powerblocks & train at home....flip them 180 & you can then use them to mimic a t-bar row. 🙏

[@DrSiddiqui]

Lengthened partials 🔥

[@dr.richardjurica8029]

Are they YOUR life???

[@matusjurcik6974]

Lying on the incline bench and rowing with dumbbell is far superior purely from a less systematic fatigue. So do you count T bar rows also as a hamstring reps and lower back reps? (In a1/2 ratio)?

[@matusjurcik6974]

You can do just dumbell back rows and hit lats and traps in one excercise.

[@WIDOWMAKER8000]

best of the best

[@jackdemoguitar]

My fav back workout is very similar. Pull-ups, chest supported T bar rows, and then 13” deadlift. The elevated deadlift is underrated, the back pump and soreness is amazing and it fits perfectly at the end of a back workout. Please try it, even if it goes against science

[@axlvanaudenhove6564]

I guess you mean rdl? It works, but it's unnecessary fatigue

[@KasumovMedia]

​@axlvanaudenhove6564 define unnecessary. These muslce guys are warping everyone's mind. If your goal is anything but the Olympia stage, fatigue and work capacity is good. Heavy compounds are good. Plus the gym is for the soul as much as it is for the muscles.

[@axlvanaudenhove6564]

@@KasumovMedia well yeah it depends on goals. I say unnecessary because it doesnt do anything better than a row variation. The fatigue is a building problem for your compound hip hinge exercises aswell. No most of us dont have the goal to become mr olympia, but most people here are interested in the most effective training fitting in their goals. I dont like to be exhausted from my workout either. I have other stuff I have to do in my life that requiers energy.

[@TurdBoi666]

​@@KasumovMedia failed artist crying

[@KasumovMedia]

@TurdBoi-tf5lf I had to double check my comment. The fact that you can't even see the point to my comment and classify it as 'crying' tells me maybe I failed at artistry. But your parent failed at instilling critical thinking. PS stop polishing milo wolf's kettlebells

[@TravisHowrish-v2c]

Nice 13 inch arms bro

[@ctcpcp]

Does the row train the lower traps more than pulldowns do? Doesn’t the lower trap do more depressing of the scapula than retracting it? Just saw that the lower traps are the biggest and looks cooler than the mid traps do😁

[@ricklee1756]

That was incredible. Amazing ending😂 Glad you can joke about it!

[@D350DX]

Milo, do you think performing weighted neck extensions would also be sufficient to work the upper trapezius as an alternative to shrugs given this would work one of the other functions of the upper traps?

[@Ash-os7fc]

Bros, pick three lifts that you ENJOY doing the most: a vertical pull, a horizontal pull, and a shrug. train each movement twice a week, progressively overload, eat in a surplus and sleep as much as you can. Stop overcomplicating this stuff

[@hamudi4841]

just dont watch the channel if you are not smart enough

[@alexilaiho321]

Shut up and stay small

[@bnbhehe-potato]

Probably didn't reach to the alternatives part where that covers pretty much back exercises ANYONE can enjoy

[@Lorisucu]

Also a hip hinge and pullover for max gainz

[@thiagobp0159]

Depending on the horizontal shrug and go horizontal pull, id argue shrugs arent as good as another horizontal pull as long as it's not a really lagging body part, especially if you use heavy weights or shoulders exercises that also target traps

[@darrinleeedwards9]

Hahaha the end, got very gangsta out of nowhere haha.

[@trekwars1074]

Exercise 2 : Wouldn't you hypertension your elbows and cause damage?

[@billybrashear1523]

My new gym mix

[@jaygee5944]

Great video

[@aaryan8273]

I personally like Chest supported rows, More stability and better mind muscle connection

[@stophi2581]

2 seconds down during shrugs ? Try this: No second down ! Let Them Go AS fast as possible and Catch at the very end. This shock (in the lengthened Position) will kill your traps.

[@TheBalkanEditing]

Wouldn't best exercise for lats be lat pullover, since there is much more tension in lengthened position than lat pulldown?

[@dixpac]

Great video! Can you do same format but for the chest :)?

[@ziz971]

Nice Video! if you had enough time. Do you think single arm dummbell shrug is better because you can create more stretch when you look to the other site with the head?

[@shinobi339]

Thanks

[@hyst3riaaa]

Hi Milo, I want to do specialization for my back and I plan to reduce the volume for the other muscle groups (while increasing it for the back). Can volume reduction for the other muscle groups actually facilitate more muscle growth for my back, or the volume reduction in this context can only benefit the time efficiency in the gym and the overall fatigue? And thanks a lot for yet another great video!

[@Rash-YT-0]

Science apart definitely I'm going to add the song to the playlist and get some "lengthened partials" for sure 😅

[@BIGBENMACDOUCE]

Oh my god. Lengthened partials what a banger 😂

[@AnthonyTran]

How do I make sure my lats don’t take over or my lower back and hams give out first on t-bar rows? Also, mixtape drop when?

[@Maynulhasan19]

That was actually a banger song

[@CH1C4N0444]

Dr. Milo Wolf are there any upper back isolation/single joint exercises that you would recommend or are all upper back movements innately compound/multi joint movements?

[@BlackBullKnight]

WHAT ARE THOSE TRAPS

[@thunderkat5282]

I like Arnold’s that row. Deep deficit and a good row at the 90ish degree

[@shahidally]

got me singing lengthened partials are my life the whole day

[@R1GHTEOUS888]

Inverted rows with a weight vest will blow up your back like no other

[@ernestoraglianti887]

But...In the T-bar one, the stretch is not that great if you can't take your elbows behind your upper body...is that not supposed to be an issu? I sometimes use smaller plates to get a better contraction.

[@TheGoldenDonuttt]

When will the myoadapt app be launched? Do we have a date? Or still a while more to go?

[@_baller]

Best workout that blew your back out? Diddy Thrusts?

[@TurdBoi666]

@@_baller boomer humor

[@_baller]

@@TurdBoi666 you sound like a kid Diddy would play with

[@godsbeast.69]

Hi Mike. Brilliant channel i must say. I have recently found your channel And must say, for many years i have instinctively incorporated extreame stretching within my workouts (partial lengthening) What would be the best method to send a P.M Myself i am also a welder and fabricator by profession as well as being a keen dedicated bodybuilder for the past 12yrs, And would like to put forward something i truly believe that you may be interested in. Kind Regards, Andy.

[@adamlimbach6756]

Yea, these are all fine. Deadlifts don’t get enough love when it comes to the back. Not sure how the industry moved away from them. Could not imagine trying to build a back without it.

[@TheGreektrojan]

Most people have switched to RDL/SLDL rather than conventional and discuss them in terms of hamstring/glute growth but you still get a good amount of back growth from those.

[@RecoveringSpartan]

Great for beginners and great for getting strong, massive raw stimulus magnitude. I think the knock against them for hypertrophy is the high systemic fatigue and resulting low stimulus to fatigue ratio and the fact that it's hard to determine which muscle(s) are the limiting factor. It also trains your back largely isometrically and doesn't promote a deep stretch or high tension in the stretched position which are both well supported in recent literature as methods for optimizing hypertrophy. Lifting mostly for adult fitness I keep them in unless I'm on a cut in which case they just become too taxing and I focus on better SFR movements until I go back to maintenance (definitely not code for bailing on my diet so I can lift heavy again)

[@Eval999]

Needlessly fatiguing for hypertrophy.

[@thenecroyeti1]

As stated above, the fatigue cost is too high. You could likely do multiple sets of upper back/trap work, for the same fatigue cost as a single set of deadlifts.