Fitness Workout

“COMPLETE” Back Workout (Width, Density, Strength!)

Daily complete workouts for more than just a big back here

A complete back workout needs a few elements in order to be called this. First of all, if you want to build a complete back you need to focus on building lat width or v-taper, lat thickness or density, and the often overlooked lower back endurance and strength. Many people tend to overlook the last component of this as it is not as impressive as the first two. That said, if you are one of them, you are likely holding back the kind of lats size and strength that you could be seeing from your hard back workouts. Let me explain.

The strength of your lumbar paraspinals is crucial if you want to develop a complete back. Your lats and rhomboids rely on the stability that your lower back muscles can provide you for the big lifts. Think about the deadlift, row, or the barbell dead row (as seen in this video) and realize just how important the stability of the lower back is to helping you lift a lot of weight on those moves not to mention stay healthy when performing them.

If your lower back is weak you will either break form and get injured or you won’t be able to create the stabile platform that your lats and upper back need to exert their strength. That said, in this back workout video, I show you a complete back workout routine that you can do to start building a seriously bigger, wider back.

I start by targeting the mid back with heavy lat pulldowns and barbell dead rows. These two exercises aim to increase the thickness and width of the v-taper in the lats. I perform 3-4 sets of each with a weight that allows me to get 8-10 solid but heavy reps in good form. Before moving onto the next zone however I finish up this one with a combination exercise that targets the all important low back muscle endurance. I do this with the static hyperextension with dumbbell Y lift.

Next I move onto the often times weaker upper back muscles. Here I hit them with the hi-boy rows and perpendicular landmine rows. These two exercises allow me to alter my bar path to allow my elbows to travel higher up on my chest. This allows me to work the upper back much more efficiently and overload once again with the same rep and loading scheme as before.

Once again I finish with a new version of the static hyperextension exercise. This time I row a pair of dumbbells for 12-15 reps while trying to keep the tension and strength in my lower back.

I finish with the angle of death back exercise. This complete back exercise is the perfect ending for the complete back workout. As you can see, it hits every part of my back and the rest of my posterior chain. I try to do as many reps as I can until failure.

If you want to start looking much more athletic, with ripped muscles from head to toe, you need to start training like an athlete. This means working muscles together that prefer to work together and having a plan every time you hit the gym. The ATHLEAN-X Training system available at does exactly that. If you want to start building 100% ripped athletic muscle in the next 90 days, I invite you to get the program and let me coach you through every workout.

For more back workouts to build wider lats, thicker mid back or just overall back and lat strength, be sure to subscribe to our channel here on youtube at

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  1. hey jeff by the way incredible stuff man i go by your advice daily. just really need help on building the calves. i dont seem to be doing so great at them thanks

  2. Jeff ha! If you read this, (all current viewers don't laugh), I have- to me- some obvious muscle imbalances and pectus excavatam- but not sever thankfully- my imbalances are many and some are not noticeable but functional (all seem to be functional), for instance I can balance greater on my left leg than my right and kick harder with my right than my left. I am considering going to a chiropractor but am skeptical about the professional mainly because my uncle is fanatical about their treatment. I don't really know what sources to trust you can find anything online that is not bias in on way or the other plus I don't want to just follow anyone's advice about treating muscle imbalances. I absolutely don't mind paying for advice please recommend me to someone that will help me to start down a course to addressing these issues ( p.e. And imbalances ) if anyone can help a bro out let me know. Thanks fellas and ladies.

  3. Jeff. I need a video on fat burning for guys with asthma. I am a former smoker and have 5 years sober from drugs and alcohol. I have changed my diet and been working my ass of for 2 months with little to no fat loss. What do I do to increase lungs and burn fat? I am 35 lbs over weight and feel like I am just spinning my wheels. One good thing is I have committed to 4-5 days a week at the gym and home for 2 months using your videos as a guid. I do not follow anyone else. And even though I am building musle in most all area's, I can't seem to loose even a 1/4 inch around my belly! HELP!!!

  4. On the lifting exercises, is there a reason that you don't squeeze at the top and control the eccentric? I know that you believe in that so is there a reason it is not as effective on these back exercises? Or even worse dangerous?

    I'm looking for strength and definition not size so I use lower weights. When I do these exercises (or any really) I, without momentum, move the weight as quickly as I can through the concentric, kill momentum, then 3 count-ish on the eccentric. This lets me use lower weights and to my logic capitalizes on the basic principles you teach. But since I don't see you doing that here, it makes me think there is something I don't know about these particular exercises. Really can't afford another back injury lol.

  5. Jeff, you're a beast and the best trainer I've seen on the Internet…I will be signing up for your program soon, thanks for all of these videos and for your scientific, professional approach.

  6. I have been in this game a long long time and this guy knows what he's talking about. I have skeptically tried in particular his shoulder workout and the small difference he shows on dumbbell side raises is spot on. Huge difference.

  7. Hey Jeff I'm in high school and hoping to make the sports teams, but I'm not shore what exercises to do for Certain sports. I was thinking that it would be cool if you created a series that shows what exercises to do for let's say different positions in basketball or baseball that would make you better players. And if you did the exercises not using weights other than like Dumbbells that would be great cause I don't have a lot of stuff or experience with working out. Thank you.

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