These are the ONLY exercises you need to target your BACK 🫡

[@invisipunk]

Now do the same for all muscle groups please. 🙏

[@coacheugeneteo]

Sure!

[@Karan-pd8nm]

@@coacheugeneteo hell yeah

[@Reppintimefitness]

​@@coacheugeneteo I agree with this list Trust me I'm an expert 😎

[@blastermaster7261]

​@@coacheugeneteo thank you.

[@biggreenavocado]

Hell yeah 💯💯💯💯💯💯 thank you I just subscribed

[@techqno2218]

bro ur back is magnificent

[@user-ii7xc1ry3x]

Idk how smaller Eugene's back is compared to back in the day, but it's looking quite majestic if you ask me

[@Chappelle-JT4TP]

Yeah, I want mid back. It gives a broad physique.

[@coacheugeneteo]

Why thank you 🫡

[@impo9645]

Was he not natty back in the day or something?

[@adrianarreola7467]

​@@impo9645If I remember correctly, in an older video he mentioned that he was pursuing to be a pro bodybuilder so he was not natty then. However, plans changed and he hasn't taken anything for, I think, 5+ years since he's not trying to be a pro bodybuilder anymore

[@catedoge3206]

Yuh

[@pi_dev]

you have one of the most (if not the most) aesthetic backs i’ve ever seen

[@tHaTsWhAtI.mSaYiNg]

yay i love videos that reinforce my preconceived biases

[@HarryBolsak]

you can refer to my mind as the post office because its always closed

[@Hao-hi3yb]

As a pullup connoisseur, i agree hahaha

[@yassir5750]

Which one

[@xCr0nus]

Literally the entire internet of today summed up in one comment lol

[@alignedwpeace222]

You're absolutely right. This comment is brilliant 😅​@@xCr0nus

[@rubberduckyinc.1162]

Something about that snatch grip deadlift just really feels good on my back.

[@PeterKeng]

I can attest focusing on pulling/back muscles does good for your mental mood and overrall wellbeing. You walk with a better posture, taller, and more assertive.

[@yoyoezzijr]

- Pulldowns (Frontal & Sagittal plane) - Rows (Varied shoulder angles) - Shrugs - Hinges All you will ever need for back.

[@FalseF4CZ]

Holy shit the calf raise machine for shrugs is such a good idea I didn’t even think of that

[@tomhorncastle9976]

Honest to god this - my jaw just fucking dropped ahahahaha

[@CJ60523]

Same.. new level unlocked 🔓 😂

[@nonoduh4213]

my friend taught me this last week i was like wait you are a genius

[@MohamedMohamed-by5iy]

Once I started doing rack pulls below the knee my back blew up 💪🏻

[@CasperRiecke]

The last exercise is a hamstring/glute exercise. There is no contraction in the back muscles. Only static hold which is the far inferior when it comes to building muscle. Train back 2 times a week (20 sets total) Day 1: (monday) Wide grip lat pulldowns, 5 x 10 Wide grip rows, 5 x 10 Day 2: (thursday) Close grip lat pulldowns, 5 x 10 Close grip rows, 5 x 10 Mix it up with chin ups and pull ups. Studies says that 20 sets gives 50% more muscle gain than 10 sets. So 10 sets 100% gain 20 sets, 150% gain I know that you can go over 100%, but it is just to scale it and make it simple.

[@LetFenrirSoloHer]

You don't NEED contraction to work a muscle. You're trying to keep your back as straight as possible, which ingages the back and abs. If you absolutely needed movement to work a muscle then plank would have no purpose, aswell as adding pauses.

[@emmanuelgutierrez113]

Eugene back is a whole unit, this mans back has stacks on stacks

[@Knowledge-xc1zw]

Subscribed from Saudi Arabia 👍🏻

[@gakiddo]

I will never give up my fav bent-over barbell row. 140kg for 8 clean reps and 4 sets ❤ Heavy classic is always OP

[@rjennings0142]

Gives reassurance in my own programming. Vertical pull, horizontal pull, and hip hinge included on top of some isolation exercises.

[@martinpangu1423]

Why limit yourself guys, the world is yours.

[@JesseGilbride]

Coach, you are one of my favorites. You gave me advice on a live stream, a few years ago, about training for a 40ish (semi-athletic) power lifter with some aches, and I appreciated it.

[@JesseGilbride]

Also, I totally get how this ties into the chat with Mike Isratel. (wink wink, nod nod)

[@TraderKiran-t1j]

He is fucking pure pure natural I will write note a t the ❤.. love your patience have my respect to you about your discipline

[@PeterPeter-rl9vn]

I’m not doing deadlift on a back day, but I understand why it makes sense to for a lot of people, my hamstrings would just love to be way too involved.

[@ElMauren_]

great video man. Not an inmense amount of exercises and some optionals. I was just preparing to go to the gym and hit back, and this was of great help since I was wanting to change the exercise for upper back. Thank u

[@mangosamosa4378]

Lat pulldown, chest supported row, and dumbell pullovers are my 3 back day exercises.

[@Zeko_El-Emrico]

Try adding in pullups if you can, they make a huge difference

[@elkhisinio]

​@@Zeko_El-Emrico if i do the assisted pull up machine, i am goin to get to the point where i can do normal bodyweigh pull ups withoit any assistance?

[@seta_samuli2759]

​@@Zeko_El-Emricoin addition to pulldowns? Isn't that a bit overkill?

[@Rory626]

Pull ups > pull downs ​@@seta_samuli2759

[@hopefulbloom]

@@seta_samuli2759 Yeah its unnecessary, instead of pull ups if OP isn’t already doing a hip hinge movement or something to target the spinal erectors, then a sort of deadlift could help them.

[@dericheitor1706]

i like that he said basically “anything that extends your up or involves your hip” saying hey this is for your lower back which people forget to do…including me

[@loganparmer995]

Thank you for using movement patterns instead of those guys that are like “oh you can only do these 3”

[@WW-ik7vr]

Personal think the Shrugs are one of the 3 essential... w whatevr variation the vertical and horizontal pulls... traps particularly the lower and mid traps add hella depth to the back

[@leckyguruaribam6047]

a horizontal pull and a vertical pull is all we need for our back plus rear delt exercise

[@Christophermeow]

Man i when i started trsining at 13 im 1998 lol we had noo good information like this. Its very interesting seeing the progression through the passage of time

[@rtjstarlord052]

One thing I’ve started doing that works for me is for doing lat pull down Is start with a wide grip then go to a neutral grip then finally a close grip

[@chinolaya]

Really good info and explanation!!!💪🏼

[@dalee72]

That was 3 additional options with the last exercise having 2 other variations. If you have the 4th additional optional exercise, let us know. I like and appreciate your advice/content. Keep up the great work.

[@cej3940]

I love how you workout in pants, man I wish I could break in my cargos/hiking pants in the gym (like all the steep hikes but without all the typical hiking prep lmao)

[@aspirant8016]

Your back just looked majestic in the first frame, I wish to have a back like yours someday..keep up the good work❤

[@chrisfoederer]

I’ve never seen anyone do shrugs on a calf raise machine! I’ll have to try that, thanks!

[@_mostpalone]

I heard that flaring your elbows out during horizontal movements targets your upper back (rhomboids and traps) more, and keeping your elbows closer to your body during those movements will target your lats more.

[@Tommyluu809]

I love all of them 🙌🏽🙌🏽

[@kanedaandiolini6542]

Beautiful body. That hard work pays off. Inspired. 👏🏾👏🏾👏🏾💪🏾💪🏾💪🏾👸🏾👸🏾👸🏾

[@pakokbral2]

Thanks for your quality content, and this digestible format.

[@xiMaarKo]

Back muscles looking strong 💪

[@nhatcuong9348]

For me, do lat pull down wide grip - isolation cable row - cable row wide grip and a exercise i dont rememer but target lower back ( a machine which only have movement on up body target hip/lower back )

[@FrappuccinoAlfredo]

Infraspinatus and teres majors looking insane

[@Metal94head]

good short, you forgot some optional isolation movement for the rear delts

[@orek_1]

looking huge in the first shot💪🏻👌🏻

[@runningriot7963]

NIce! Also I recently started adding face pulls/band pull aparts and that really helped develope my upper back, I reccomend adding them in if you haven't tried.

[@erock5010]

I’m 6’3 and it’s hard for me to pack on muscle and look full This guy had dope Rambo physique 💪🏼

[@ClayAnderson0313]

This is great advice. Simple and correct, great video!

[@АтанасКостов-с2ч]

I love this vid. It's pretty much what I do for my back rn

[@christianalvarez5461]

are face pulls good too?

[@konrad9811]

yes!

[@magnetic8325]

The shrugs on the calves machine is genius

[@Chappelle-JT4TP]

Calves machine? Isn't it just an elevated bench?

[@Massika2]

Look closely, in one of the clips he does use a standing calf press for shrugs I think the only problem is that some machines have too steep an incline to stand steadily while doing it

[@Xvxv12]

No its dumb lol just do regular shrugs lol

[@mark_mayers]

@@Xvxv12 How is it dumb? It's highly stable and you don't have to worry about your grip at all.

[@deltaman2004]

Was looking for this comment, had to do a double take.

[@blablablabla4418]

Notice how you are just facing your arms in the three directions it can go: up, front, and down. A vertical pull up (like a pullup), horizontal pull (like rows), and vertical pull down (like deadlift). So you can do the same with push: Vertical push up (like shoulder press) horizontal push (like benchpress) and vertical push down (like tricep extension).

[@spencer-edelman]

Appreciate it man!

[@Ismael-t9y]

Buffed Matt Stonie

[@Al.Get2It]

Damn son. What a monster back 💪🏻

[@tao70]

Flexion row is a two-in-one, taking it down to only two needed exercises. Versa grips recommended though

[@baloosd]

snatch grip deadlift is king

[@isthisprice]

This is exactly what I do, pull ups, unilateral dumbbell rows and Jefferson curls.

[@jayy-_-2262]

Be careful when doing the snach grip deadlift, having your bicep in an extended position like that under a lot of stress without building up to high weight slowly is a good way to tear your bicep. So take your time, start off with light weights.

[@MMAMonke]

Pulling ropes is great for athleticism and particle strength and conditioning

[@mohdsamiuddin5826]

Big back exercise 💯💯👍👍

[@Zynexys]

Do a video on lower traps

[@Andy-Bodhi]

And why you doesn't have them...

[@vladcraioveanu233]

A cross body pull seems like basics to me, if you live outside the urban area you will need this move a lot to break or lean down branches, move trees out of your way etc.

[@whaupdawg]

So helpful, thank you!

[@ButchersNailsEnjoyer]

Do not overlook the inverted row just because it’s known as an entry level exercise for pullups. Try them with your feet elevated and with rings instead of a fixed bar so your shoulders are keeping the rings stable. You will feel it in your lats and rear delts. Basically doing face pulls but you’re pulling your whole body up.

[@a_randomuser4]

Bro you got that demon back.

[@patriarchmike]

That's how I use the adjustable bench for croc rows or single arm rows. It allows me to pull twice as much weight

[@pigeon-hater2267]

Pendley rows Close grip pulldowns Wide grip pullups That's it

[@bambostarla6259]

Lately I've been doing pullups, BB rows, inverted rows and pullovers over the course of the week. Back be growing steadily

[@RockstarPlayer1]

forearms are awesome bro

[@nathalienboelijn712]

Thank you 🎉

[@asmasliti1964]

Super! Very good info! Thanks.

[@GingaNinjaBrawl]

Very nice guide with perfect clips

[@mrsam0496]

i thought Bolo Yeung when they first saw that back. Great back!

[@Leo-jakphillips]

Thanks bro❤

[@feffe4036]

I was like ooh only 3 i ever need… for the back, aaaw. The optionals always make the cup flow over.

[@dmgelo]

This dude just gave us gold for free

[@Brndndutton]

Very Nice 💙🔥

[@LoofiX24]

Brother I'm a gym addict and i have bad genetics. But breaking my genetics i build some muscles. But I'm doing cardio and more but couldn't reduce my fat and love handles. Please do a video about it.❤

[@112358miau]

Ext. rotators! I love facepull

[@rahulkandari7889]

Hallelujah! 🙌🏻

[@Max7891011]

Where do you get those great looking trousers ?

[@ibrahim_-_-_]

mixed grip with pull-ups is crazy

[@jdally9872]

not mixed grip like pronated and supinated. just mixing it up wide to short

[@KyprosEc]

There aren't just 3 exercises for optimal results. The more variations you do, the better. That's how you develop your entire body. Keep doing the same 3 exercises you will get stagnant development and get bored.

[@William1683BT]

Doing 3 exercises for back instead of 10 makes more sense because you can put all your effort into those 3 movements.

[@teufelszahn]

Perfect video

[@muhammadehaab670]

You’re a king yk

[@ericd.9038]

That is the most symmetric back I have possibly ever seen

[@KayElevate]

Solid 💪🏾🔥💯

[@lucasy4790]

I like to go - stiff leg deadlift (or barbell squat) - pull up - bent over barbell row - one set of barbell shrug - end session with one isolation exercise each for my rear delts and elbow flexors (hammer curls/normal curls) Long session but covers both vertical and horizontal pulling, and the combination of deadlift/squat + bent over row with a deep stretch at the bottom so the plates almost touch the ground fries the erectors like crazy as if I’m forming additional buttcracks on my back. Also everything is completed within the power rack except for the isolation exercises.

[@-JaxXn]

Nice, i too love when my spinals feels like they're about to catch on fire, it's an extremely intense burn😅

[@thomasgainz4885]

Only three I use is seated deltoid fly, back Extensions and gorilla rows

[@comingverysoon]

I find pull-ups and straight-arm pulldowns get the job done very well. For me, horizontal pulls are much more fatiguing.

[@mark_mayers]

horizontal pulls are important for the upper lats, rhomboids, and traps.

[@pixilmon]

I like lower back extensions

[@noah4371]

Where’s the lower trap isolation exercises? Prone-Y raises?

[@Pooh0Bear8]

Agree with you I do imagine if we asked a PT, they point one of those exercises minorly activating the lower traps. Again I-Y-T, and snow angel are in my top 10 back exercises

[@AhmadAdyarso]

​@@Pooh0Bear8what's I,Y,T?

[@aidanhowell7910]

Can you give me more lower back exercises

[@vladtymo]

Great vid with great timing!

[@PJrock1]

I usually only do pull-ups and bent over rows, but I have to start dead lifting because my lower back tends to be the limiting factor in bent over rows and my hips are weak af

[@SwordHoles360]

Never thought about doing shoulder shrugs on a standing calf machine, def doing next time

[@LLASZ]

Lateral raises too

[@JTD33]

A pull down and a row. That's all you *need* and enough for the average gym-goer. If you want to spend more time at the gym for a few extra % of gains then sure go ahead and do the optimized routine.

[@coofzilla]

solid info, keep it up my dude

[@a.tfitness_]

I do weighted chin ups, dumbbell rows, reverse fly and then barbell rows and deadlifts on another day

[@AkenoS14]

bros got the tiki taka play style plus on his back

[@petr69uhlir69]

Tank you

[@Noah.Nation]

Best lat exercise is easily the crossbody lat pull around