Can’t Get a Muscular Back? Just Do THIS!!

  • Published: 23 September 2018
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    If you have tried to build a muscular back but it just doesn’t seem to be responding, then you are going to want to watch this video. Here I’m going to show you how to get a bigger, wider back and to get all of the muscles in your back to stand at attention. The key is knowing how to activate each of these muscles fully and then develop them through the rest of your training.

    As I did with the biceps and shoulders, I’m going to show you again how important the mind muscle connection is to developing the most muscularity as possible in any given muscle group. The back is no exception. In fact, because of all the muscles located in the back including the lats, traps, rhomboids, teres major, teres minor, infraspinatus, rear delts, erectors and more you will want to be sure you know how to activate them all.

    The first thing to do is experience the feeling of an intense contraction in your back muscles. This can be accomplished by taking your elbows and tucking them as hard into your sides as possible. You should immediately feel the lats working if you do this properly. Now some people lacking a good mind muscle connection may not be able to feel this that much. There is no need for panic but you should be aware that you will need to work more on your ability to feel the contraction by doing this drill a few times every day.

    The idea is to squeeze as hard as you can and see if you can develop a bit of discomfort in the muscle. If you contract but cannot feel any type of shortening discomfort or contraction then you likely are missing the mind muscle link that is helpful for brining out and developing maximum muscularity, size and performance.

    Next, you want to not just tuck your elbows into your side but then drive them back behind your body. This will engage many more of the muscles of the back including the scapular muscles and traps. See once again if you develop any type of discomfort when doing this. The idea should be that even if you didn’t on the first one you will on this one since it intensifies the muscles participation.

    Finally you want to try and include a rotation to the movement. Here you will pull one elbow back and around your body to really feel the squeeze. If you still can’t feel any strong contraction then you definitely want to focus on getting better at doing this by frequently performing these three activations multiple times per day and week.

    To hammer this home however I have a complete back workout activator called the Size in 6 Minutes workout for back. By alternating a lat pulldown variation with the bodyweight y press exercise you will be able to hit every single muscle in your back. The key is not to speed through your repetitions but rather work hard to squeeze every one of them hard, even if it means holding the squeeze for 4-5 seconds each time.

    Go from underhand pulldowns to y presses, back to overhand squeeze pulldowns, y presses and two final variations of the pull down. See if you can keep it up for 6 minutes straight. This is not easy but it is a great way to reinforce the contraction that you are able to engage through the bodyweight version of the sequence. Once this is improved and you are able to start applying it to all of the other exercises you do like rows, pullups, chinups, etc you will be amazed at how much more muscular your back will be.

    For a complete step by step plan that shows you how to build a more muscular body from head to toe be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete and overlook nothing in your training.

    For more videos on how to build a massive back and the best back workout for wider lats, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new workout when it’s posted at
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Comments • 1 619

    ATHLEAN-X™   10 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • iM Valiant
      iM Valiant  3 months back

      Make one of this style of video about the abs.

    • MR. K
      MR. K  8 months back

      Sir please make the perfect exercise for love muscles or oblique muscles.
      I need it very badly. Please make it sir.

      TIGLATPILESER ASIRIA  8 months back

      ATHLEAN-X™ Please do a video about diet and get lean and ripped. Good job!

  • Bryan Flores
    Bryan Flores  2 days back

    jeffs next video: Gains are KILLING YOUR GAINS!

    • M888ARK Mark
      M888ARK Mark  7 days back

      Can't see mine, my heads on the wrong way.

      • Ron Sealy
        Ron Sealy  1 weeks back

        Damn Jeff. The science U kick out is on point once again. Thanks for dropping another valuable video.

        • M W
          M W  2 weeks back

          Exceptional tips! I was happy doing my counting. "quality of the reps" makes my normal routine impossible (wasn't doing it right), but wow! - my back is on fire!! Thanks Jeff!

          • mm 2018
            mm 2018  3 weeks back

            Different size and body fat ratio

            • Jonan Bahnsen
              Jonan Bahnsen  3 weeks back

              everyday i climb a 50m turbine more than once. wearing a safety harness. only developed forearms from it. after watching these videos i see it as a 50m of back training. i use every 3rd step and a squeeze the shit out of my lats. and now my back is growing at an insane rate....

              • Zetsuke4
                Zetsuke4  3 weeks back

                This is sooo good

                • Zetsuke4
                  Zetsuke4  3 weeks back

                  OMG this is so helpful exactly what I needed this works!!

                  • Ortic Sébastien
                    Ortic Sébastien  4 weeks back

                    Just fantastic, thanks

                    • Roman Garcia
                      Roman Garcia  4 weeks back

                      I'm trying to get rid of rolled over shoulder, so I have been performing rear delt and back exercises with a supanated grip. Would you recommend this course of action?

                      • Promise Omoigui
                        Promise Omoigui  1 months back

                        I want a slimmer back

                        • Ben Tosuner
                          Ben Tosuner  1 months back

                          THANK YOU!

                          • klose king
                            klose king  1 months back

                            Don't tell me to hang

                            • Mohammed Basha
                              Mohammed Basha  2 months back

                              Thank you man

                              • THELEEGASPARI
                                THELEEGASPARI  2 months back

                                Jeff, you are The Man! Love everything you explain and you explain things so well. I implement most all the cues you give on the movements. And it works. I'm seeing dem gains.

                                • Robert Adams
                                  Robert Adams  2 months back

                                  Even Jeff's brick wall behind him is ripped

                                  • Randy Tonner II
                                    Randy Tonner II  2 months back

                                    Going for my PT certificate in this couldn’t be more helpful. You’re awesome brother 💪🏼🙏🏼🇺🇸

                                    • Julien Alexander
                                      Julien Alexander  2 months back

                                      Some of these workouts would make people look at you crazy in the gym lol but I'm doing them! Idc lol

                                      • Bradley Serafin
                                        Bradley Serafin  2 months back

                                        Pretty ripped dude

                                        • Kaegan Thornhill
                                          Kaegan Thornhill  2 months back

                                          Jeff is so Ripped that he have a 8-pack on his back.
                                          Edit: 2:42

                                          • Max Power
                                            Max Power  2 months back

                                            If you were a woman, I would hug you, well maybe not. You would make an ugly woman. Hahaha. G-D bless you Jeff!

                                            • Adrin Esterabadeyan
                                              Adrin Esterabadeyan  2 months back

                                              1:58 my scapula hurts when I do that, anyone know why?

                                              • garagedj
                                                garagedj  2 months back

                                                Ok Jeff I did what you said. I didn't do all the exercises but I did concentrate on activate my back muscles and getting a quality workout. I only did Wide Grip Pull Downs, Underhand Pull Downs and cable seated rows but my back is still feeling it. Thank you

                                                • Armando Tejerina
                                                  Armando Tejerina  2 months back

                                                  Traduzcan este video

                                                  • Muhammad Al Amin
                                                    Muhammad Al Amin  2 months back

                                                    Hey Jeff! Loved all your videos find it very helpful and I see a lot of gains when I started listening to your advices and even told many of my mates to refer to your videos for advice.

                                                    Got a question! I have a lower back injury I got for almost 10years ago. Slipped disc, the Doctor said C9,L2. And also I’m a chef. So because of this injury I somehow developed a minor scoliosis, I leaned more to my left.

                                                    So my question is, every time after leg day my back will be aching due to squads. I can only carry 10kg on each side. If I were to carry more then my back will definitely ache after. Is there anyway I can still do leg day without having an aching lower back after? I do regular stretches in the morning. Hope you can help. Thanks Jeff!

                                                    • Tamer Said
                                                      Tamer Said  2 months back


                                                      • 77dris
                                                        77dris  3 months back

                                                        Awesome, back is my weak point and I NEVER feel them. This I can feel!

                                                        • Miguel Velasco
                                                          Miguel Velasco  3 months back

                                                          Patrocinated by puma

                                                          Autolike for not disapear

                                                          • Capsulekill
                                                            Capsulekill  3 months back

                                                            Holy shit his back is insane

                                                            • Ali Arfana
                                                              Ali Arfana  3 months back

                                                              MAN....your back looks like some gladiators back 🤯🤯🤯🤯

                                                              • Jones Herbs
                                                                Jones Herbs  3 months back

                                                                Y M C A !!

                                                                • Dario Spirit
                                                                  Dario Spirit  3 months back

                                                                  Jeff is the man, so many variations on how to get workout don properly. Thanks 🙏🏻

                                                                  • Mido Tito
                                                                    Mido Tito  3 months back

                                                                    Warning dont watch this in your rest day👌👌😉😉

                                                                    • Gen Sherman
                                                                      Gen Sherman  3 months back

                                                                      Excellent demo and explanation.

                                                                      • Sasi Kumar
                                                                        Sasi Kumar  3 months back

                                                                        Thanks once again, Jeff

                                                                        • David Rich
                                                                          David Rich  3 months back

                                                                          Hey Jeff, what brand of adjustable bench do you have or recommend?

                                                                          • Engr Taffy
                                                                            Engr Taffy  3 months back

                                                                            Who is just here to see how amazing this muscular back is ? 😂

                                                                            • Yomayra Ramirez
                                                                              Yomayra Ramirez  3 months back

                                                                              Great explanation and tips!

                                                                              • Kobus Bredell
                                                                                Kobus Bredell  3 months back

                                                                                very helpful, thank you!

                                                                                • iM Valiant
                                                                                  iM Valiant  3 months back

                                                                                  Any chance you could do a bodyweight version of this mind muscle connection series?

                                                                                  • LiceDus
                                                                                    LiceDus  4 months back

                                                                                    i should have watched this video when i started to train 1 year and a half ago...

                                                                                    • Xristos lekkas
                                                                                      Xristos lekkas  4 months back

                                                                                      Heyyy 8 mil lets go

                                                                                      • B Bey
                                                                                        B Bey  4 months back

                                                                                        With the squeeze on the contractions it makes a world of difference 👍🏿

                                                                                        • rivahkillah
                                                                                          rivahkillah  4 months back

                                                                                          I want a back that's so muscular I can see it

                                                                                          • Lucas Johnston
                                                                                            Lucas Johnston  4 months back

                                                                                            I know I probably won't get a reply on this but quick question. Seeing as there is no overload in these exercises, will they create hypertrophy or rather create a greater mind-muscle connection making it easier to target the muscles in other exercises?

                                                                                            • Ahmad Khan
                                                                                              Ahmad Khan  4 months back

                                                                                              I'm not an expert but the act of squeezing with every rep and getting your form right should do both

                                                                                          • Steven Rumfitt
                                                                                            Steven Rumfitt  4 months back

                                                                                            Fabulous detail 👍

                                                                                            • Shwaap
                                                                                              Shwaap  4 months back

                                                                                              Lol if your back is too muscular like his it will not be attractive