Most Scientific Way To Train Your Back

Exercises to hit everything.

Find out the most scientific way to train your back with an analysis of studies and how and when to use each exercise.

A strong back is absolutely essential if you want to be considered an advanced athlete. Luckily, Jeff Nippard can help you achieve an enviable strong back.

Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel. In the following video, Nippard talks about the most scientific way to train your back.

Most Scientific Way To Train Your Back

Nippard divides the back into four muscle groups and the exercises you are about to see will target them effectively.

  • Lats
  • Trapezius
  • Rhomboids (minor and major)
  • Erector spinae


  • Lat pull-in – pull in a straight line, laterally crunch into the direction of the pull.
  • Cable pullover – slightly lean forward and drive elbows down with elbows tucked in.

Do 2-3 sets of pre-activation. Make sure it is light weights to create a mind-muscle connection.

Vertical Pulls

For this, utilise the lat pulldown. When doing this exercise, you need to understand hand and grip positioning.

  • Utilise a medium grip – 1.5x shoulder width.
  • Pronated overhand grip for higher lat activation.

How to Build a Thick Back

woman performs lat pulldown in gymSource: FitNish Media on Unsplash

Horizontal Pulls

A row is a must to be included in your training for back thickness and width. Consider doing these exercises:

  • Chest-supported T-bar row – more lower back support.
  • Bent-over barbell row – overall great back building and will strengthen your erector spinae.
  • Facepulls – either a high row or normal row.
  • Barbell shrug – blow up your upper traps.

If your back is fairly weak, prioritise it by training early in the week after a rest day and space apart from your leg days by at least 48 hours to ensure total body recovery.

Related: Best Back Workout to Hit Every Muscle

This is, in a nutshell, the most scientific way to train your back. If you want to know more about it, you can check out Nippard’s video below.

VIDEO – Most Scientific Way To Train Your Back

Learn More

Landmine Row – Powerful Benefits, Technique Tips and Muscles Worked
Preacher Curl – Benefits, Muscles Worked, Technique Tips and Variations
Bent-Over Row – For a Stronger Well-Rounded Back
Landmine Press– Muscles Worked, Benefits and Technique
Barbell Curl – A Must-Have Exercise to Increase Your Biceps
Skull Crushers – Technique, Benefits and Variations
T Bar Row – Muscles Worked, Benefits, Technique and Variations
Rack Pulls Guide – Muscles Worked, Benefits, Technique and Variation

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