The Best Science Based Back Workout to Target Every Muscle

Upgrade your physique.

Add this science based back workout to target every muscle into your training and take your physique, strength and gains to the next level.

It has been designed by Jeremy Ethier.

The Best Science Based Back Workout to Target Every Muscle

“In this video I discuss the best back training workout that utilizes exercises for a big back, as well as exercises for a wider back based on current scientific literature and our anatomical understanding of the back muscles.”

Athletes In the BOX Science Based Back Workout to Target Every MuscleSource: Photos Courtesy of CrossFit Inc

“It’s important that you not only choose the right exercises when performing a back workout for mass, but to also perform these exercises in the correct fashion to target the right muscles. If you’re looking to add more mass, depth, and width to your upper back and lower back while targeting muscles that are important for scapular and shoulder stability, then this is the best back workout video for you.”

5 Exercises

Within the video I’m going to discuss 5 exercises that I believe are essential to grow a powerful and attractive looking back: the deadlift, pull-up, chest-supported row, lat pulldown, and scapular pull-up.

Form and Technique

“I will go through each of these exercises and show the muscle anatomy worked in each exercise, as well as the best variations of these exercises based on current research. It’s also equally important that you are targeting the right back muscles when you perform each of these exercises. I discuss a few “cues” and tips that have helped me minimize the involvement of secondary muscles and focus on using my back throughout each movement.”

Video – Science Based Back Workout to Target Every Muscle

Time Stamps – Science Based Back Workout to Target Every Muscle

2:17 Deadlift [3 sets, 6-8 reps]

3:08 Pull-Ups [4 sets, 6-12 reps]

4:54 Chest Supported Rows [4 sets, 6-10 reps]

5:40 Lat Pull Down [4 sets, 6-10 reps]

7:46 Scapula Pull Up [3 sets, +8 reps]

Main Points – Science Based Back Workout to Target Every Muscle

Back Muscles Activation

– think about pulling with elbows as opposed to hands

– depress your traps before starting each movement; shoulders down and away from ears

– use a thumbless grip

– middle and wide grip

Muscle of the Back

The muscles of the back (latissimus dorsi, trapezius and others) are a group of muscles that connect to the spine and connect to each other. These muscles work together to keep your body upright and protect your spine.

Trapezius muscle

The trapezius muscle is a broad, thick, superficial muscle that extends from the occipital bone to the lower thoracic region and inserts at the clavicle and scapula. It has three parts: upper fibres elevate the scapula; middle fibres retract it; lower fibres depress it.

Latissimus dorsi muscle

The latissimus dorsi muscle is a large, flat muscle on the back. It extends from the lower part of the spine to the humerus. This muscle is responsible for pulling your arm backward and downward, but also can help with other movements such as rotation and adduction of your arm.

Dorsal muscles of the spine

The dorsal muscles of the spine are made up of two sets:

  • The erector spinae muscles are a group of muscles that run along the length of your back. They extend your spine when you’re standing and contracting them to do so. They also help keep your body upright when you’re walking or running, as well as supporting movements such as lifting and twisting.
  • The multifidus is a small muscle that runs alongside your spine on either side. It’s part of a system called intervertebral disks, which act like shock absorbers between each vertebrae in your spine, helping to prevent spinal injury by absorbing shock during movement or impact with other bodies (such as during sports).

The Muscle of the Back – Science Based Back Workout to Target Every Muscle

The muscle of the back is a large muscle that covers the back. The muscle of the back is made up of three layers: superficial, intermediate, and deep.

The superficial layer is responsible for moving your arms forward and backward at your sides. It also helps with turning you head from side to side as well as rotating it around its axis.

The intermediate layer helps turn you head from side to side as well as rotating it around its axis, but only when you are in an upright position.

Conclusion – Science Based Back Workout to Target Every Muscle

The muscles of the back help to keep your body upright and healthy. The trapezius muscle is responsible for raising the shoulders up towards your ears and pulling them down toward your neck.

The latissimus dorsi muscle attaches along each side of your spine just below the shoulder blades and creates a “V” shape when viewed from the front with arms at sides; it also assists in lifting objects overhead such as a shovel or suitcase.

Add this back workout into your training and improve your strength and physique.

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