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Best Back Workout to Hit Every Muscle

There is more to the back than just the lats.

Are you trying to find the best back workout to hit every muscle? No need to look for it any longer.

A strong back translates to overall better health and fitness level. It will improve your posture, prevent pain and stabilise your spine.

The best back workout to hit every muscle you are about to see was designed by Jeff Cavaliere.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Check out Jeff Cavaliere’s video of the best back workout to hit every muscle. You can jump to the exercise list below the video.

Best Back Workout to Hit Every Muscle


Jeff Cavaliere only goes through the exercises you should be doing to hit every muscle on your back. Unfortunately, he does not specify which exercises you should combine, nor how many sets and reps you should be doing.

Logically speaking, if you really want to do the best back workout to hit every muscle, you should pick one for each muscle group and do 3 sets of 8-12 reps, as this is usually within the range of achieving muscle growth and hypertrophy.

You should always try to adapt to your routine. If you are short on time, you may utilise Jeff Cavaliere’s bonus exercise, which is a combination of three other exercises he mentions below.


  • Lat pulldown
  • Pull-up
  • Underhand pulldown
Best Back Workout to Hit Every MuscleSource: FitNish Media on Unsplash


  • Weight shrug
  • Cable shrug
  • Inverted Y

Teres Major

  • Wide grip lat pulldown

Rotator Cuff

  •  W raise


  • Dumbbell T raise
  • Bent-over row

Lower Back

  • Hyperextension
  • Banded low back extension


This bonus exercise, according to Cavaliere, will combine most of your back muscles and could be used if you are short on time.

  • Inverted lat pulldown on a GHD machine followed by a hyperextension with row.

Read More: How to Fix Bad Back Posture – 10-Minute Routine

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