In a recent update to his popular YouTube “perfect workouts” series, Jeff Cavaliere, C.S.C.S., founder of the Athlean-X platform, shared a comprehensive, science-based back workout. The routine, which consists of two separate workouts, is designed to target the back muscles with a twice-weekly training frequency, a strategy Cavaliere believes yields better results than training once a week.
Cavaliere explains that training a muscle group twice a week allows for greater muscle growth and development. To optimize each session, every workout begins with a primer exercise, which prepares the muscles and joints for more intense movements.
First Back Workout: Warm-Up and Strength
The first workout of the routine begins with a primer exercise focused on warming up the shoulders. “In order to get the most out of whatever muscle you’re going to train, you need to get it warmed up and ready to go,” Cavaliere states. For this session, the primer consists of 10 to 15 reps of scap pulldowns, performed at a sub-maximal level for one to two warm-up sets.
Cavaliere emphasizes the importance of shoulder mobility, as nearly every back exercise requires optimal shoulder function. After the warm-up, the main workout includes the following exercises:
- Elbows-Wide Seated Cable Rows
- Narrow-Grip Lat Pulldowns
- Straight Arm Pushdowns
- Dumbbell Pullovers
- Bodyweight or Banded Pull-ups (done as a burnout set)
The dumbbell pullovers are prescribed as a 1.5 rep ladder, which involves accentuating the stretched position. “Take the dumbbell down behind your head, come back up halfway, return to the stretched position, hold it for one second, and then complete the rep,” Cavaliere advises.
Second Back Workout: Targeting Upper Back and Shoulders
The second back workout starts with a primer exercise of cable face pulls, which aim to activate the upper back and shoulders. The main exercises for this session include:
- Barbell Rows
- Wide-Grip Pulldowns
- Dumbbell High Pulls
- High Cable Rows
- Inverted Rows
The high cable rows are performed in a similar manner to the dumbbell pullovers in the first workout, as a 1.5 rep ladder. Cavaliere differentiates the dumbbell high pull from the high row, noting that during a high row, the elbows remain low and the wrists stay high to avoid internal rotation of the shoulders. This technique is particularly effective for training the entire upper shoulder girdle.
Rest and Set Recommendations
Cavaliere suggests resting for one to three minutes between sets, except for the primer exercises, where the rest time should be limited to 90 seconds or less. The total set volume ranges from two to eight reps on the low end, and up to 11 reps on the higher end, depending on the individual’s fitness level.
This two-day, science-based back workout routine is designed to optimize muscle growth and improve strength by incorporating both effective warm-up techniques and targeted back exercises.
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