Best Back Workout Video Ever (HIT EVERY MUSCLE!!)

what's up guys jeff cavaliere today we're going to do the definitive back training workout video for you and this is why because I'm breaking out four damn markers for you guys matter of fact it's a whole new package of markers to make sure the Jeff muscle markers that you get what we're talking about when it comes to back training look first and foremost people don't give the back the respect it deserves because they can't see it they don't want to train it those that are training a little bit more seriously of course you'll train your back but as you'll see by the time this video is done there's a lot more going on in the back than just the last as a matter of fact you can see I got a whole damn road map going on back here and a lot of ink was used to make sure that we get you to understand that so I'm going to break it down muscle by muscle and tell you why you need to do certain things and one of the best exercises to target those areas so you have a better understanding that next time you attack your back workout okay let's start with the lats that's probably the one that you're at least training right so what we want to do is look at the anatomy of the last will better understand what they do they feed into the X in our back not just me I'm not the only one that has an X implanted in my back it's actually something we all should strive for and what that is the LAT as it feeds down it in you'll have the X that kind of goes like this in your back it's the rack of lumbar faster that the lats will feed into we'll talk about that muscle in a second it feeds into it there and then they fan up and around so how would you train these well you want to make sure that you're pulling your arms down and into your sides and we're going to do that with exercises like pull-ups or less I'm showing you here a lat pulldown but why is it that you might feel it more or at least more of a stretch when you're doing an underhand lat pulldown as I'm showing you here well look at the anatomy again if I have my arms in front of my body like this instantly you see that I'm getting more stretch more of a lengthening here of the lat as it reaches all the way around the back and up around here at the top whereas if I put my arm to the side here I've just taken away all that extra stretch so you might feel it more by doing an underhand version of this both of them are going to ultimately end down at your side of peak contraction of the lats but you're going to at least maybe have an understanding now why one may feel better than the other the next muscle group we're going to attack because it takes a huge portion it covers a large area of your back or your traps and we look at them they're big ass muscles they're the ones over here taking up all this space they literally start at the base of your head on the bump here at the back of your head they come all the way down your spine they fan out here they come back in and they actually have different purposes and different functions depending upon the area of that muscle we're talking about so you might have heard people talk about the upper traps and you have people talking about the lower traps well again look at the direction of the fibers the fibers of the upper trap are coming down this way so I always talk about one of the big flaws people make when they train their traps is to strictly just lift straight up and down that's not really training the last the way that they actually have to be trained if you're taking in to respect the orientation the fiber is going down this way then you want to actually be pulling up and at an angle so I've actually developed the exercise here that I showed you in a previous trap video that actually does just that now you don't have to use a band to do this you could use at lower cable weighted heavy and you can pull at an angle up against that slope and then twist and turn because we're going to get some of that retraction of the scapula as well so we're building in to the major functions of the upper trap the next thing I'm going to do is then look at the lower trap and these fibers are going to run up in this direction so what they do is they actually stabilize down and back and hold your shoulder blades in place down and back so we can actually attack them with an exercise like the inverted Y you take a light set of dumbbells and again if you're not used to train these muscles you're going to have to get used to it because you need to train all of them in order to get your back to show the way it's supposed to you want to get your arms up and over your head keeping your shoulder blades down and back especially as you raise the weight up it gets more challenging your shoulder blades want to fly away keep them packed down and back you'll hit both the upper and now the lower traps next we have another one of those muscles that you probably don't really think about that much but if you want to have a complete back and a total back development you better start it's the teres major and look it's really close in proximity here to the lats it gets why because it has a lot of the same function as the last but there's one key differentiator that you can do too target this a little bit more effectively it's going to be the width of the grip on a lat pulldown so you saw them to the lap pull down before I'm going to show it to you again here you can see my grip here and the width of it is sort of neutral about shoulder width apart if you want to start targeting in favoring a little bit more of the teres major then you're going to widen that grip out about as far as the bar will go perform the exercise the same way but you can see that you're getting more activation you can actually see that muscle contracting right here underneath that drawing I had obviously it moves underneath the pen but the idea is you can see that area now contracting a lot more that's the quickest and easiest way for you to start building this important area and filling it maybe that divot that you have in the back from ignoring it for so long next we're going to talk about three muscles at once people don't even know that they're actually separate muscles a lot of times the rotator cuff and we're talking specifically about the supraspinatus the infraspinatus the teres minor again muscles that you never even think about training when it comes to back when you're all focused on lats lats lats but again they're really important because they actually fill in again the space up here on your upper back above and below the spine of your scapula that's where we get the supraspinatus and the infraspinatus above and below now obviously the rotator cuff is a very vulnerable group of muscles that become injured often in people that don't train right it's a lot of us but we can tell that we if we give it some attention it actually can respond really well and also complete that upper back development here's how to do it you got to externally rotate your arm if you are not externally rotating your arm in some exercise that guess what you are not training these muscles there's no other way to train them all they do for the most part is externally rotate so they take your arm and they move it outwards in the socket so what we can do is we can take an exercise like a W raise and all these exercises are ones that we actually program in athlean-x because I know how important they are and how you need to make sure that you're focusing on these the W raise is one of them you bend over like you're going to do a rear delt raise but from here we're actually going to rotate the arms backwards I'm actually trying to as you see me here move my thumb's back behind my body I'm not just doing this I'm doing this and this externally rotating here at the shoulder so that I'm getting a little bit of that I'm void activation we're going to talk about next and also the external rotation some hitting all three of those muscles at once so I mentioned the rhomboids let's talk about the rhomboids again if I look at this side of my body here you're not going to really see them because they're buried deeper than the traps so the traps are going to cover at all but if you look at this side of my body over here you can see that the rhomboids are right up in here now the idea is they run up it a little bit of an angle so when you're doing your rhomboids eyes like a tee right all we're trying to do is pull our shoulder blades closer together they attach on the shoulder blade to the spine so when they shorten all they're going to do is bring the shoulder blade from around the body back closer to the spine but because of the angle that they run when we do our tees if you come up at a little bit of an angle you're actually going to get hit them even better again these are exercises that you have to do rowing will actually work these muscles too but the idea is you have to at least attack them a little bit more directly sometimes with lighter weights to get more activation and better overall development and finally we'll end at the low back and again we're going to talk about some of the top muscles and some of the ones that are underneath but the ones we all talk about is the christmas-tree action right we're looking at all of the fibers that run this direction here and we want to know how we do that well really the most important thing especially for the safety of your low back are the muscles that run up and down they're basically acting like guide wires that are actually strengthening and stabilizing your spine well we can do that with something as simple as a hyperextension right if the fibers are going straight up and down you can do what I'm showing you here you're just going to go from a flexed position to an extended position or to a neutral position and strengthen the muscles that way but there's something I think you could do even a little bit better I talked about before how the thoracolumbar facet has the lats that feed into it so if they're touching and feeding right into it as you can see down the bottom there then obviously they're going to have some effect if you can get the lats to be activated as well so we can do that we can combine the two if you get into this band as I show you now you're going to flex forward so the band wants to pull me in this direction now if I have to resist backwards and pull against the band working those spinal erectors great but at the same time I can pull my hands out inside the band and also now engage the lats it's going to give you the opportunity to start getting that low back not just stronger but to stand out and look a lot better all right now you might be asking Jeff is there one exercise you're usually good at coming up with exercises one that I can do this going to hit every muscle in my back well unfortunately not every single one because there's a lot of muscles going on back there as you see but there is one move here that will combine a lot of these things together and that is you get yourself on a hyperextension again and you lay your body to fold over in the starting position so you're pretty much perpendicular to the ground if I'm holding a pair of heavy dumbbells down here at the ground and I lift them straight up I'm actually doing I'm in the frontal plane as I would be with a lat pulldown but I'm basically doing an inverted lat pulldown I'm working the lats I'm working the teres major I'm getting those muscles to to fire up but I'm not even done yet because what I do is I then return the weights back down I come up into a normal hyperextension I'm working now all those muscles in the low back that we talked about all those deeper muscles I now at this point hold at the top and then I do a row and I pull the dumbbells up and you know close to my sides and I try to retract those shoulder blades together so now we're working on some of those mid scapular muscles I'm not really necessarily doing all that great a job at getting the lower traps not necessarily doing all that great job getting the upper traps we are trying to retract and hold but we can do things maybe a little bit better for that but you get the idea a lot of things are working at once here so if you only have a very short amount of time this might be the one quick option that you want to try to do so there you have it guys break it out the muscle markers to help you to understand not just how important it is to train your back but really how many ways you have to train your back if you want to get the most out of it if you guys are looking to put the science back in strength I hope these things make it a lot easier for you to visualize but I do this every single time we do a workout in our athlean-x training system I try to break down the science and put it back in strength so that you understand not just what to do but why you're doing it because once you do I guarantee the results come a lot faster you can find our athlean-x program over at in the meantime if you found this video helpful if you want more muscle markers of course I might even break out six or two packs next time depending upon what we cover make sure you leave your comments below and I will do my best in the meantime I'll see you back here in just a couple days to cover more of what you want to see see it you


  1. No wonder my back workouts are getting longer n longer. My favorite body part.

  2. Instead of asking "what would Jesus do?" I always find myself saying "what would Jeff do?"

  3. Bought his program. best value I gave ever seen for any info/training product. Great presentation and layout, well explained, well worth the money.

  4. No face pulls?! 😮

  5. Jeff is like a bible for athlets,forget bible,hes like religion!!

  6. When I do lat pulldowns, why do I feel it more in my biceps and chest almost. Hardly pumps myback at all!! Should I lower weight and focus on squeezing the lats??

  7. Bro your channel is genius. Thank you for making videos.

  8. Ocean of knowledge,, grear sir

  9. No deadlift?

  10. Evander Holyfield's back is crazy

  11. are rows good for back?

  12. my left lat hurt watching this

  13. 2:54 mistaken word spoken …! he should've say traps not lats … made me confused for a while this mistake :))

  14. Amazing breakdown! Loving it!

  15. I am surprised that compound exercises like deadlift, bar rows etc are not in the list.

  16. Jeff deserves some recognition and rewards for his commitment to helping people workout properly and creating amazing workouts never seen.

  17. He protecc
    He attacc

    But most importantly:

    he teach us how to train bacc

  18. Jeff's marker

  19. Jeff cavalier is chuck Norris personal trainer

  20. Those JMM's – Jeff Muscle Markers

  21. as usually, the best

  22. For my faith in thou, Jeff, is strong, no vegan shall make me doubt in thy wisdom.

  23. Anyone know what the ideal set and weight range would be? Or have a rough guesstimate

  24. I think Jeff’s body is ideal, not bulky or not to lean. I usually look at his videos when I want to know how to target a specific muscle group. So on back day I can better work these muscles. Great video!

  25. Im so lucky news feed showed me this channel, I used to do a lot of sport, but I got injured on my back, and my spine started to hurt, the doctor said I should strengthen my back muscles without putting pressure on my spine, im so lucky I found this channel.
    Thanks Jeff

  26. these equipment are not even there in my gym……not helping

  27. What about back crunches?

  28. wow

  29. Makers. Yay!

  30. no tri video???

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