How To Target EVERY Muscle in Your Back (One Exercise)

Поділитися
Вставка
  • Опубліковано 29 жов 2024

КОМЕНТАРІ • 229

  • @michaelconnollyjr
    @michaelconnollyjr 3 місяці тому +495

    Jeff helps with my gains and also my word of the day: knurling

    • @deborahwertheimer771
      @deborahwertheimer771 3 місяці тому +13

      😂😂 I was today years old. I had no clue that was called something other than 'grippy'.

    • @dobronxfan99
      @dobronxfan99 3 місяці тому +9

      ​@@deborahwertheimer771i call it the cheese grater cause of the amount of times it's wounded my hand...

    • @deborahwertheimer771
      @deborahwertheimer771 3 місяці тому

      @@dobronxfan99 that totally makes sense!! 😆

    • @darnitthelma4247
      @darnitthelma4247 3 місяці тому

      @@dobronxfan99I wear gloves for this reason

    • @RussiAashiq
      @RussiAashiq 3 місяці тому +1

      ​@@deborahwertheimer771 knurling is the name of the grip, in mechanical engineering

  • @Raxarion
    @Raxarion 3 місяці тому +202

    That "Let me explain" caught me off guard, almost thought I was on a Noel Deyzel short haha

  • @wread1982
    @wread1982 3 місяці тому +3

    Jeffery, you’re so dang smart. I just want to thank you cause my shoulders are healed up from your videos 💪🏽🙌🏽

    • @MOTA11000
      @MOTA11000 3 місяці тому +2

      Which ones i got a bad shoulder

    • @marialakshmi2330
      @marialakshmi2330 3 місяці тому

      @@MOTA11000search UA-cam athleanX shoulder

  • @Future_looksbright
    @Future_looksbright 3 місяці тому +18

    Been working out a while now but haven’t done this yet. Can’t wait to add it to my back day

    • @donaldkasper8346
      @donaldkasper8346 2 місяці тому +1

      I do wide, narrow, and reverse narrow with the bar on overhead pulley, pulling down.

  • @Olurii
    @Olurii 3 місяці тому +4

    I needed to know how to hit the lats. Thank you!

  • @bahtman2134
    @bahtman2134 3 місяці тому +86

    Wide grip version is amazing, never miss it on back day

    • @lucashenriques4242
      @lucashenriques4242 3 місяці тому +2

      Yes! and it doesnt make sense to row for lats anyways so its a win-win

    • @cannonieh4469
      @cannonieh4469 3 місяці тому

      @@lucashenriques4242 it actually does

    • @darkNovaskar
      @darkNovaskar 3 місяці тому +1

      How many reps and sets you do?

    • @alexmendez249
      @alexmendez249 3 місяці тому

      Recién estoy empezando a hacer ejercicio de densidad después de una temporada enfatizando el dorsal y ese ejercicio es top.

    • @dparis2172
      @dparis2172 2 місяці тому +1

      @@lucashenriques4242Why not?

  • @MalibuGlassMI
    @MalibuGlassMI 2 місяці тому

    Rock on Jeff! Thank you so much for the shorts. This is excellent. And applicable right while I'm at the gym.

  • @tomdufresne1784
    @tomdufresne1784 3 місяці тому +14

    Coming in with the invaluable knowledge, sliced to the bone as always. Love your channel Jeff!

    • @tomdufresne1784
      @tomdufresne1784 3 місяці тому

      @KeithBurtons well at 5’11” Jeff (and I) will never be the strongest or biggest people around, but we can certainly be the leanest. No point in risking muscle tears/tendon issues/ligament issues if (without steroids) our lifetime maxes that would be laughed at by strongmen

    • @SAMMYJR00777
      @SAMMYJR00777 2 місяці тому

      ​Huge dies earlier as well bad for the body
      ​@KeithBurtons

  • @anthonyburke7669
    @anthonyburke7669 2 місяці тому

    Thanks, Jeff! This is great for my strength training for my swimming performance.

  • @wadelumsden3915
    @wadelumsden3915 2 дні тому

    Awesome video.

  • @Garrett0329
    @Garrett0329 3 місяці тому +4

    Thanks 😊 man! I will definitely incorporate back workouts. It’s been neglected for too long

  • @MrTraveller.
    @MrTraveller. 2 місяці тому

    These are great! More like this please

  • @thomasrobertfitness
    @thomasrobertfitness Місяць тому +2

    Rowing on a seal row bench is a better option that cables. You can use more weight without putting to much tension on the lower back

  • @deborahwertheimer771
    @deborahwertheimer771 3 місяці тому +2

    Jeff coming thru as always. 😊

  • @checkitout3518
    @checkitout3518 2 місяці тому

    Controlled good stretch is key.

  • @almazblanco6676
    @almazblanco6676 5 днів тому

    Let's not forget that Jeff was the first to highlight the targeted muscles with colours. He did it with markers but he was the first in a case. The other gym trainers imitated him with digital edition tools.

  • @Under510
    @Under510 2 місяці тому

    Game changer! Thanks for sharing 👍

  • @geraldbrooks9648
    @geraldbrooks9648 2 місяці тому

    Fantastic. I love it

  • @silviarubin609
    @silviarubin609 2 місяці тому

    Thanks cause I need to target the low part i focused too much on the high part ❤❤❤nowvi will add the exercize

  • @elvisincali
    @elvisincali 3 місяці тому +13

    Steve Reeves advised leaning forward, and REMAIN leaning forward throughout the movement and he kept his elbows tucked to his sides... I've used that technique for years and it's amazing!👍💪

    • @2pacmike525
      @2pacmike525 3 місяці тому +4

      I'll try this ..thanks

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners 3 місяці тому +2

      Then do Pulldown
      You're doing horizontal pulling, if you keep leaning forward, how's that different from vertical pulling?

    • @shapesque
      @shapesque 3 місяці тому

      ​@@LittleBpaulmuller-Owners less bicep interference

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners 3 місяці тому +1

      @@shapesque if you want less biceps then reduce elbow flexion, changing the line of resistance doesn't do that

  • @GavinFisher-zt6dv
    @GavinFisher-zt6dv 3 місяці тому

    Thank you 😊

  • @waragainstavg
    @waragainstavg 2 місяці тому +1

    Never realized you can do cable rows on a chair with that angle. Trying it tomorrow

    • @linehandibew6205
      @linehandibew6205 Місяць тому

      I think he is only doing that because he does let have the equipment most gyms have e

  • @xerxes5785
    @xerxes5785 3 місяці тому +7

    If your gym has the equipment, meaning the machine has two grips, changed the bar for cable handles and perform the exercise for rear dealt. Even if you’ve never felt your rear delts before, you’re gonna feel them burning now.

  • @SentinelofWar
    @SentinelofWar 2 місяці тому

    Nice!

  • @buckshot4569
    @buckshot4569 3 місяці тому

    Great tips Thankyou 👍🏆

  • @louiscornale5667
    @louiscornale5667 3 місяці тому

    Great job thank you

  • @ChicagoBornPilsenBred21
    @ChicagoBornPilsenBred21 3 місяці тому +1

    Always teaching & showing💯

  • @XoScottXo
    @XoScottXo 3 місяці тому

    Thanks Jeff.

  • @sukronmakmur3086
    @sukronmakmur3086 2 місяці тому

    Thanks

  • @stevemcguffey148
    @stevemcguffey148 2 місяці тому +4

    Finally something simple and to the point, he is usually far too complex.

  • @wread1982
    @wread1982 3 місяці тому

    Use narrow grip pull down and narrow grip rows for a wider back though

  • @NES-6-25
    @NES-6-25 3 місяці тому +1

    Your videos have changed a little 🤔🥸😄

    • @mslissa5793
      @mslissa5793 3 місяці тому

      Davis Diley possible inspiration. Produces informative and very good visual shorts

  • @prestonsmith9266
    @prestonsmith9266 Місяць тому +1

    I don't know Jeff. I think you're not just taking Flinstones' vitamins

  • @genomedia44
    @genomedia44 2 місяці тому

    After some injuries I'm back in the gym. I find the variation with elbows high very difficult to do, is there a progression I can do to build to this, or just simply stick to low weight and build up? Or an alternative exercise? Thanks for the great tips

  • @bcboy87
    @bcboy87 3 місяці тому +6

    Is this advice applicable to bent over barbell rows?

    • @haylo714
      @haylo714 3 місяці тому

      Commenting for answers

    • @mugi1571
      @mugi1571 3 місяці тому

      yes. actually what really matter the most is if u tucked or flare your elbow. close grip just means more ROM

  • @nardo9797
    @nardo9797 3 місяці тому

    Thanks Jeff!

  • @debasismohanty1952
    @debasismohanty1952 3 місяці тому

    Great exercise

  • @calle6075
    @calle6075 3 місяці тому +1

    Best. Always.

  • @cupofjoe20
    @cupofjoe20 2 місяці тому

    Will this help with scapular winging?

  • @stevephla
    @stevephla Місяць тому +1

    The second exercise is just below a face pull. But the question remains, do face pulls belong with C,S,T day or back day?

  • @Post88
    @Post88 3 місяці тому

    Low -lats
    High -wide ✅ got it

  • @user-zj6iz1rl8d
    @user-zj6iz1rl8d 3 місяці тому +13

    remember this narrow grip elbows in towards the the hips is more lats. the further up you go with narrow grip the more you will hit your rear delt and the muscles around it, now if you widen the grip you go more towards the scapular, traps romboid area and target those muscles. now if you have a narrow grip and pushing you will hit your traps more, if you have medium grip you focus more the chest area, and wider grip you will hit more the front delts. sooo hope it helps.

    • @bernardgray7430
      @bernardgray7430 3 місяці тому

      What about underhand grip?

    • @user-zj6iz1rl8d
      @user-zj6iz1rl8d 3 місяці тому

      @@bernardgray7430 in what way ?

    • @LV-ii7bi
      @LV-ii7bi 3 місяці тому

      @@user-zj6iz1rl8d they mean pronated vs supinated

  • @codyt.346
    @codyt.346 9 днів тому

    The default attachment at my gym is the shackle lookin grip. I’ll swap it to the bar tomorrow.

  • @ccmobates001
    @ccmobates001 3 місяці тому

    Anything that can be done at home?

  • @vermeil48
    @vermeil48 3 місяці тому

    Thank for your videos very usefull. But for me I need to use supination grip for dorsal.

  • @ShawnathanTKV
    @ShawnathanTKV Місяць тому

    I've seen the underhand grip as well. What will that target?

  • @FloatingLeaf1111
    @FloatingLeaf1111 3 місяці тому

    Cant wait to get in the gym again. Damn works got me all fucked up.

  • @demetriuscooksey7147
    @demetriuscooksey7147 3 місяці тому

    I just do a vertical and horizontal pull, and deadlifts. Just grab the bar where you are most powerful and use as perfect form as possible.

  • @KilliMilliMeter
    @KilliMilliMeter 5 днів тому

    Complex Low to High Rows is what I used in my younger days. Count 1 - row to just above the navel, count 2- return to start position, count 3 - row to just below your nipples count 4- return to start position, that's rep 1... Repeat for the number of reps you desire.

  • @douglasmigitsch8525
    @douglasmigitsch8525 Місяць тому +1

    You say you don't like the one arm row but your ok with the seated row. I think you have way more stress on your lower back on this exercise.

  • @pierrel4655
    @pierrel4655 2 місяці тому

    How do you call this exercise?

  • @Alexroberts666
    @Alexroberts666 3 місяці тому +2

    Maybe a stupid question, but with nothing stabilising your legs/feet as you pull, what's to stabilise your body and to prevent your body from helping the back by swinging itself into the lift?

  • @rjaybruhh
    @rjaybruhh 4 дні тому +1

    *_This is kind of similar to the Australian Pullups??_*

  • @I4NI_
    @I4NI_ 3 місяці тому +1

    Bro you're well ripped in those areas, to complete your build work on traps and shoulders, well done buddy!

  • @Treegrower
    @Treegrower 2 місяці тому

    The wide grip hurts my lower back ever since my injury. But it's a great variation if you can do it. Nowadays I use chest-supported rows to hit that variation.

    • @linehandibew6205
      @linehandibew6205 Місяць тому

      I have spinal stenosis so lower back isn’t great. I do them with seated cable row but a manageable weight.

  • @marc-antoineleveille5456
    @marc-antoineleveille5456 3 місяці тому +2

    Thank you Jeff

  • @MWalsh_NY
    @MWalsh_NY 3 місяці тому

    What’s better if you’re doing rows like that, using a cable machine or a rowing machine?

  • @_LAND_OF_THE_FREE_
    @_LAND_OF_THE_FREE_ 2 місяці тому

    Does this fix rounded shoulders ?

  • @KASLtja
    @KASLtja 3 місяці тому

    Good shit

  • @edwardlee7046
    @edwardlee7046 3 місяці тому

    Elbows close to body - lats
    Elbows flared out - upper back

  • @jmrjhulk
    @jmrjhulk 2 місяці тому

    So should i include rear delts excercise during back work outs instead of shoulders?

  • @illsun12
    @illsun12 2 місяці тому

    Does this hurt ur inguinal hernia at all?

  • @scottblake89
    @scottblake89 3 місяці тому

    As one of my first youtube fitness follows, I've returned to pay my respects. Jeff, you should be the guy with the biggest back and change your name to "the black swordsman".

  • @joeekaps5840
    @joeekaps5840 3 місяці тому

    What about one arm dumbell rows?

  • @mary_benz81
    @mary_benz81 3 місяці тому

    Pull ups

  • @jonathanvillalba3214
    @jonathanvillalba3214 3 місяці тому

    This has got to be the nattiest man in bodybuilding #natty

  • @sabertooth207
    @sabertooth207 3 місяці тому

    Why not do barbell rows? Instead of wide grip? Or t-bar?

  • @cheerfulheartdeepmind685
    @cheerfulheartdeepmind685 3 місяці тому

    Guys... back is composed of so many muscles.... which means you need variations.... which means you need to experiment with different grips from various angles....and of course with good form....💪

  • @jacopodanglars4836
    @jacopodanglars4836 3 місяці тому

    follow the muscle

  • @J.D.Mc.
    @J.D.Mc. 3 місяці тому +4

    Oh my next back day is gonna be sweet. 💪🏼

  • @thomasc4777
    @thomasc4777 3 місяці тому

    Jeff, what about a supinated narrow grip on the low row? That is, any substantive difference than the pronated grip?

  • @No_Limits_gaming
    @No_Limits_gaming 3 місяці тому +1

    I absolutely love a good pump in my back. Especially my rear delts

  • @CHAARAWTAZA144
    @CHAARAWTAZA144 3 місяці тому

    BARS🔧🔥

  • @Mrbobcat7
    @Mrbobcat7 3 місяці тому

    How about pulldowns? It feels to me all the different widths work the lats, but must be different areas?

  • @THESONICSPEEDDEMON
    @THESONICSPEEDDEMON 3 місяці тому

    How about the handle that’s much smaller where you palms are facing each other? What muscle group does that overall work?

  • @fernandogarcia7587
    @fernandogarcia7587 3 місяці тому

    Fisioterapia en acción 😅

  • @darrinpatterson7392
    @darrinpatterson7392 3 місяці тому

    What about the lumbar region. There don't seem to be many exercises that target this area or at least I haven't found many yet. Your thoughts?

  • @stevencats7137
    @stevencats7137 3 місяці тому +7

    My name Jeff

  • @Wtizreal
    @Wtizreal 3 місяці тому

    For upper back The problem is on the eccentric the bar goes down
    WHen you want to train the upper back specifically mid traps you want to keep your scapular elevated
    seated t bar row is best for upper back

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners 3 місяці тому

      What's the problem?
      It's mid trap not upper trap

    • @Wtizreal
      @Wtizreal 3 місяці тому

      mid trap contraction but not mid trap stretch
      seated t bar row is better

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners 3 місяці тому

      @@Wtizreal your reply didn't answer anything.
      Mid trap doesn't elevate the Scap.
      Train with all line of resistance angles.

    • @Wtizreal
      @Wtizreal 3 місяці тому

      ​@@LittleBpaulmuller-Ownersit does but it seems you don't have capacity to understand. Read my first comment again

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners 3 місяці тому

      @@Wtizreal it doesn't whatsoever.
      All you're doing is keep making more claims with 0 explanation.
      Instead of explaining, you resorted to talking down to others, you just don't realize you are the only one you're talking down to yet.

  • @vramsay
    @vramsay 3 місяці тому

    @athleanx - any thoughts on height of anchor point? i.e. pull upwards (like in video), parallel to ground, or slightly elevated (say head height or so)?

  • @randygoins6132
    @randygoins6132 3 місяці тому

    Looking at this video, it appears the elbows extend past the lat line which other online influencers advocate is the end of any lat exercise. It is done for other seated lat pull down exercise. I think this guy is not quite over the target in this upload

  • @tdylan
    @tdylan 3 місяці тому +17

    Okay but let's go nuts! Hear me out..."narrow grip + bringing the bar to the chest." "Wide grip + bringing the bar to the belly button." Muscle confusion, baby.

    • @deborahwertheimer771
      @deborahwertheimer771 3 місяці тому +1

      Idk.......I hear injury. In fact, I think I can actually hear the elbow tendinitis. 😂

    • @SiLoMixMaster
      @SiLoMixMaster 3 місяці тому +1

      If it ain't broke, don't break it!

    • @junkiedropouts3186
      @junkiedropouts3186 3 місяці тому

      Technically it's just the change of the humerus angle affecting the ROM and activation pattern of the lats, leading to more or less engagement.
      Most muscle confusion and 'switching it up' people encounter is just hitting different muscles via different angles

    • @raymondjohnson8522
      @raymondjohnson8522 3 місяці тому

      so is it really just one excise to hit every back muscle its just one excise with different Variations.
      so curling is just one excise with about 100 different variations but it's just one excise

  • @Mani_lift
    @Mani_lift 3 місяці тому +2

    I only feel high wide rows in my biceps instead of my traps. I get I’m supposed to squeeze them together and pull thru my elbows but I still feel it in my biceps.

    • @HeadCannonPrime
      @HeadCannonPrime 3 місяці тому +3

      with no weights in hand bend over and do a reverse fly. Let your arms dangle. focus where those back muscles are pulling. Now grab the bar and do your row using ONLY those back muscles. This is how you develop the mind-muscle connection.

    • @Alex-hl3xe
      @Alex-hl3xe 3 місяці тому +1

      That means the weight is too high for your back muscles so you're compensating by pulling with your biceps. Mind-muscle connection is key. Start with as low weight as you can and only think about using your back muscles to pull.

    • @Mani_lift
      @Mani_lift 3 місяці тому +2

      @@HeadCannonPrime dude this completely fixed it. Thank u brotha 💪💪

    • @HeadCannonPrime
      @HeadCannonPrime 3 місяці тому

      @@Mani_lift anytime👌

  • @aaronchipman4438
    @aaronchipman4438 3 місяці тому +1

    At first I thought Jeff said grab the bar inside the neuralink😊 but now I realize he said knurlng. I was like man I got to get me a new bar.

  • @felipe367
    @felipe367 3 місяці тому

    Wow I think Jeff has been listening to Dr Wolf and his stretch preachings

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners Місяць тому

      @@felipe367 Wow Dr wolf invented stretch, Jeff C wouldn't even think of that before

    • @felipe367
      @felipe367 Місяць тому

      @@LittleBpaulmuller-Owners no Paul it was his thesis for his PHD…

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners Місяць тому

      @@felipe367 What? So Jeff doesn't need to listen to Dr Wolf to know stretch is important? Impossible

    • @felipe367
      @felipe367 Місяць тому

      @@LittleBpaulmuller-Owners OK bot carry on

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners Місяць тому

      @@felipe367 imagine calling someone "bot" because you're exposed for being paranoid, carry on

  • @chrissmith-lf1hz
    @chrissmith-lf1hz 3 місяці тому

    Navel. Just sayin'. ...and "knurling" is now my word of the week. 😂😂

  • @conororegan8681
    @conororegan8681 3 місяці тому

    More the angle than the grip really

  • @MortGoldbergTalent
    @MortGoldbergTalent 2 місяці тому

    In order for your lats to flare out you need to go wide grip and pull down vertically. This horizontal incline pull will not do that.

  • @comingverysoon
    @comingverysoon 3 місяці тому

    I do these with elbows flaired to target the rear delts and mid-traps. Bent-over rows just do not work for me.

  • @samppausfi
    @samppausfi 2 місяці тому

    I did these like 'super set', lighter weights than usual.

  • @wi1dcard
    @wi1dcard 2 місяці тому

    What about a pistol grip?

  • @globaldogg45
    @globaldogg45 3 місяці тому

    Can I do this with bulging disc in L4,L5..L5S1

  • @LivingOnPurpose1
    @LivingOnPurpose1 3 місяці тому

    I don't have this bar I have dumbbells. So how can I still hit these areas on my back work my dumbbells 🤔?

    • @luisgoodrich4793
      @luisgoodrich4793 3 місяці тому +1

      Do a dumbbell row on a bench. Also you can do a row for the rear delts

    • @LivingOnPurpose1
      @LivingOnPurpose1 3 місяці тому

      @luisgoodrich4793 Thank you. I'll do that tonight.

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners 3 місяці тому +1

      Tripod row, chest supported row

    • @LivingOnPurpose1
      @LivingOnPurpose1 3 місяці тому

      I appreciate the suggestions, guys.
      Bless you both.

  • @mrpunchyface774
    @mrpunchyface774 3 місяці тому

    Back day was yesterday

  • @UmHmm328
    @UmHmm328 3 місяці тому

    Why does leaning forward give a greater extension of the lats as opposed to simulating a back/hyper extension?

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners 3 місяці тому

      Because that's literally the function of the lats

    • @UmHmm328
      @UmHmm328 3 місяці тому

      ​@@LittleBpaulmuller-Owners
      Only synergistically. It's not a prime mover.

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners 3 місяці тому

      @@UmHmm328 so? That means we can ignore that?

    • @UmHmm328
      @UmHmm328 3 місяці тому

      @LittleBpaulmuller-Owners
      You can do whatever you like. Just not sure if it's worth the back flexion to get a little more lat work.

    • @LittleBpaulmuller-Owners
      @LittleBpaulmuller-Owners 3 місяці тому

      @@UmHmm328Are you insuniating back flexion is bad?
      Train all the functions of the muscle. The more functions you use during the exercise, the more you target it.
      The back's already static in bent over row, having it dynamic in this one makes it complete for both contractions.

  • @jd-is7nj
    @jd-is7nj 2 місяці тому

    "Let me explain"

  • @aarononuora706
    @aarononuora706 3 місяці тому

    Just gota bide my time and wait til I can use my new word Knurling

  • @ronniemation
    @ronniemation 2 місяці тому

    i thought this was gonna a "do the face pull instead" vid because he swears thats how jesse was able to dealift over 500 lbs

  • @jonathanmcgowen3073
    @jonathanmcgowen3073 3 місяці тому

    Spinal erectors: "EVERY back muscle?"

  • @AlanNewman-g9m
    @AlanNewman-g9m 3 місяці тому

    Why is it never discussed how he has very low body fat but is also quite low muscle? Is it a purposeful decision?