Beginner Back Workout 

Back is a hard muscle for a lot of people to contract. To assist Jeff in clarifying......while doing back exercises the best way to minimize bicep contraction and maximize back contraction is to focus on pulling the weight with your elbows, not your hands. If you focus on the elbow doing to pulling motion the back muscles contract because it's their purpose in life to bring the arm to the body and beyond. During the peak contraction think about squeezing your elbows together, this will flex the back.........DO NOT focus on using your hands to pull the bar to your body, this will influence the forearms and biceps to take over naturally and ruin the back contraction. Hope this helps. Great series Jeff.

0:14 single dumbbell row 3-4 10-12 reps 0:54 seated cable row close and wide grip 2:22 wide grip lat pull down 3:00 rope lat pull down 3:38 single arm rows 3:50 dumbbell pull overs 3-4 sets 10-12 reps for each

Best Back Workout For Beginner: (4 sets w/t 8~12reps), 1:Dumpbell RollControl and Slow 2:Sitted Cabel Row(narrow and wide) 3:Grip Lat Pulldown 4:Grip Lat Pulldown with Rope 5:Single Arm Rolls 6:Dumpbell Pullovers

Good video and I like the beginner series, my advice on back training on the pulling exercises is when you pull it down, hold it and control the negative for few seconds and take it up slowly.

My problem with back exercise is that I can't feel it at all. I can't tell if I'm actually using my back. Any suggestions please??

I was taught with lat pull downs to try and get the bar to my chest and to squeeze my shoulder blades together. I feel like that’s a simple and good way of explaining it better.

love the simplicity in these vids, no crazy science or explaination. just a cool gym bro

I found concentrating on pulling with my elbows help, that's why straps are good. They help you not tense while gripping.

I do : 1.Deadlift 5x5 2.Pull ups 3x10 3.Barbell row 3x10 4.Seated cable row 3x10 I think this is great workout for back but if you don’t agree let me know

THis is exactly what I was searching for . I used to go to the gym couple years back and recently started going again with my friend who is new, and I needed to teach him something like this. Thanks .]

Hey man, sick channel! Love the video quality, edits, cuts etc... It's top notch. Keep up the great work! I've started lifting in July 2014 and was super consistent up until about mid 2016. Since then I've struggled a lot with motivation issues.. I never took meal prep serious as I was 17 and weighing 120 pounds, I would eat just about anything. About the time I started slacking off I weighed 180 and made considerable gains. I've lost a lot and am pretty skinny at the moment however I'm confident with serious training and diet I can gain all that back in a shorter amount of time with muscle memory. Anyways, I was trying to research more on meal prep and found your "Bulk Meal Prep" guides from last year and am going to purchase your meal plan and go with that. I don't want to eat just anything and not count calories (never done that before) I want to have a plan and come back better than ever. Once again, from one RU-vidr to another, love the quality and work put into the videos. Keep that up and you'll have that 100K subscriber play button before you know it. Thanks for the informative help as well!

Honestly great Video, I like how simple it was, here’s the workout and the basics on how to do them

So as a beginner watching this beginner video, to assist you in how I would understand this better, maybe explain what Lats actually are and where they are and how its supposed to feel when you contract them? I know it may seem obvious, but that's because you know what you're doing already. You know what I mean?

A lot of perfectionists out there (like myself). If you see your form is compromised, even in the slightest, it’s easiest to show yourself preforming better form with a lesser weight for the audience. Nothing was wrong, just a lot of us want to zone in on technique! I’ll subscribe, can’t wait to see more

I live how straight forward this video is

This was so much more useful than all these Athlean X PT videos and things way simpler to understand

I like this video. You demonstrate these exercises so clearly. Plus, i don't like audio in workout videos, i find it distracting. But i can figure everything out by watching you.

Me watching this while my back is a 🦐

I like ur style bro.. Watched thousands of workout videos. Ur just honest, simple & all. Hats off to that

I love your gym so empty lol I'm so tired of 24 hrs being overcrowded all the time....

tip you should but the name of the workout on the side or bottom for people that are taking notes

Thanks for the workout routine tomorrow is my back day I will definitely try these out. Love the video and content as always xoxo!!!

Good back shoulder blades pointing

Dropping the scapula low and back helps, yes always try to pull with the elbows but I find using a mental cue that you're starting the pull with the lats (look up diagrams of lats if you have to) can get you get you really understanding that the lats are doing the work not the biceps and forearms

From all the back excercises and i mean ALL i feel absolutely nothing in the back. Not the slightest burn not anything. Just y hands get shaky at some point and thats all, i can continue. All that happens on the fked up back day is ruining my incoming biceps excercises

Very helpful! I appreciate your modesty and sense of humour in this video.

This is my favorite commentary 🤣

Thanks a lot, I’m practicing Gym for the first and those exercises are all new for me.

Upright row and deadlift are very important so build up overall back development and to strengthen it. Back is not just about you lats.

Lat pulldown - think about your scapula moving across your back and bringing your elbows to your side. Elbows probably won't go too close to side when using heavy weight. Hope this helps.

I really like your beginner videos please more :)

the pain is the gym is never down the street

Thank you for easy and simple workout im gonna try today😃💥

The last move is considered for chest !

Thank you so much for this video its been a very long time since I've been in the gym and kinda forgotten workouts this helped alot!

💯 Great content! Your growth shows tangible proof that with hard work, time, and commitment goals are attainable. Great beginner workout for new gymies!

So hard to find a good back video... Thanks bro

Thank you! I will be trying this today at the gym.

I hate straps for some reason. I'm pulling 405 on deadlift and have been running into a wall with my grip slipping. I'm too stubborn to use mix grip or straps though. Also a good tip that I give my beginner friends is that on wide-grip lat pulldown, pretend you're putting your elbows in your back pockets.

This was awesome can you please make more "beginner workout" type of vids for each muscle group please!

youre not a personal trainer but you explained it better than most of them

Thank you so much! Back is hard for me to work I don’t know much about it.

Thank you bro 💪

Video was a massive help , it helped get a grip on what back training was like . I found my triceps and for arms kinda burning 🥵. Any tips on targeting the LATS

The back is not made up of just the lats it’s made up of 5 different muscles the lats, the lower back, the teres major, the rotator cuff, and the trapezoids you seem to only be focusing on the lats and those are not the only muscles hit every muscle in your back with lat pull downs, deadlifts, chin ups, single arm rows, and wide grip pull-ups those are the best back excercises in my opinion.

I tore my pec doing lat pullovers somehow years ago, food for thought

Hello!!!! I did this video with you like the other one, using the weights and tower 200 and benches. I suppose you have heard this a ton of times but my goodness you look like a young Sly Stallone...you could play him in a movie! Thank you again for doing these videos!!!

Keep killin it brotha!

I forgot what I was searching for. His body distracted me 🤦‍♀️🤣

Short and to the point

Great job... just ure missing some workouts on the back upper mid section also ... for low back u can do hyperextensions - bodyweight is enough for starters... after these exercises ... later on u can start deadlifts...... my problem however with all these he mentioned is that I feel like my fingers are tearing apart from my hand after a while so I cant focus on the back as much ... I have pretty short fingers I think so I cant have that good grip ... any advise ??

In my 30s, and still having issues getting a proper back workout in. It’s one of those muscles, I can never truly feel while doing it. Most likely bad form from over the years? Looking through the comments, it seems others feel the same... Makes me feel slightly better.

I know how to train back now thanks!

how many reps for those on the pull machines? also i’m pretty skinny ( 5’5”, 125 lbs) so should i bulk?

I have a question no one answered, it would be cool if you did. So when you work on your back (on pulls to be more specific) should you keep your shoulder still while you pull or should they move back and forward? thanks!

Great video!!

Thanks, bro!

Great starter video! Maybe point to the "lats" you are referring to in the video. Most likely beginners don't know what muscle you are talking about. Keep up the great content and commentary.

Thx bro

Thanks for sharing!

Do you do PDF files with workout plans? To go with your videos. If not you really should. Ex.) Exercise, sets, rep range, and percentage of max that should be lifted for any given set. Shit I'd buy it from you lol

thank you!

Nice explanation

I appreciate it dawg

Awesome and helpful video 👍🏽😃

With the machne at 2:26 I engage my shoulders instead of my back... Ugh :(

Any recommendations when it comes to working out the lower back?

Can you make a beginner workout playlist?

The last one was that for the back? I thought it is for lower chest? Tnx

Thanks

I'm just curious as to why there was 0 pull up variations included... Isn't that numero uno for back?

The pull needs to come from the elbow. That's the explanation that will help you

Good video man! Is it 4 sets of 10x12 reps per exercise??

I have decided that i want to start workout. My question is these back workouts okey? Im i set if i do these back workouts everyweek for 1 year?`

Should i workout at home or in the gym

More of these videos :D

thank u

Looking good 😍

Good job boss 👍👍

How far apart must you place hands on the bar when doing lat pull down?

Do all these workouts work for the back even if you only train your back once a week

Can you show workout like for those who can't afford gym. Thankyou

Great video overall; thank you. Maybe show foot placement and look for a way to explain rather than relying on its hard to explain.

Hey man, when are the wjf meal prep containers coming out? I really need some but I'm holding out so I can get yours! Thanks.

I don't want to.looo masculine as I feel o would love to do back muscle just to define my back and maybe lose some fat from there it if I do this would it help and how long will I see results after should I give it at lease 3 4 or 6 months fo I have to be consistent and do these everyday Thank you

You should have a quick summary of the workouts at the end of the video or description

U got a beginner chest workout video??

This is the “rick & morty” of working out, I like it.

Good workout 👍

Super tq for ths video Ths video mek me alt of hlp tq so much bro 😍

Can the back lunge back and forth like you do? or should it be fixed?

Doesn’t pullovers work chest though?

It's great video.

im a girl n i cant go to the gym nowadays so can i just do it all without any equipment n without any weights???

Isn’t the last exercise you did for the chest ??

Fire

A my boy what bar was that one for wide grip what's the name of it thanks 👍

Back is a weak point for me so this is super helpful!

Anyone know how many sets and reps for the other ones.

How long do you rest in between sets?