Can’t Get a Muscular Back? Just Do THIS!!

  • Published: 23 September 2018
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    If you have tried to build a muscular back but it just doesn’t seem to be responding, then you are going to want to watch this video. Here I’m going to show you how to get a bigger, wider back and to get all of the muscles in your back to stand at attention. The key is knowing how to activate each of these muscles fully and then develop them through the rest of your training.

    As I did with the biceps and shoulders, I’m going to show you again how important the mind muscle connection is to developing the most muscularity as possible in any given muscle group. The back is no exception. In fact, because of all the muscles located in the back including the lats, traps, rhomboids, teres major, teres minor, infraspinatus, rear delts, erectors and more you will want to be sure you know how to activate them all.

    The first thing to do is experience the feeling of an intense contraction in your back muscles. This can be accomplished by taking your elbows and tucking them as hard into your sides as possible. You should immediately feel the lats working if you do this properly. Now some people lacking a good mind muscle connection may not be able to feel this that much. There is no need for panic but you should be aware that you will need to work more on your ability to feel the contraction by doing this drill a few times every day.

    The idea is to squeeze as hard as you can and see if you can develop a bit of discomfort in the muscle. If you contract but cannot feel any type of shortening discomfort or contraction then you likely are missing the mind muscle link that is helpful for brining out and developing maximum muscularity, size and performance.

    Next, you want to not just tuck your elbows into your side but then drive them back behind your body. This will engage many more of the muscles of the back including the scapular muscles and traps. See once again if you develop any type of discomfort when doing this. The idea should be that even if you didn’t on the first one you will on this one since it intensifies the muscles participation.

    Finally you want to try and include a rotation to the movement. Here you will pull one elbow back and around your body to really feel the squeeze. If you still can’t feel any strong contraction then you definitely want to focus on getting better at doing this by frequently performing these three activations multiple times per day and week.

    To hammer this home however I have a complete back workout activator called the Size in 6 Minutes workout for back. By alternating a lat pulldown variation with the bodyweight y press exercise you will be able to hit every single muscle in your back. The key is not to speed through your repetitions but rather work hard to squeeze every one of them hard, even if it means holding the squeeze for 4-5 seconds each time.

    Go from underhand pulldowns to y presses, back to overhand squeeze pulldowns, y presses and two final variations of the pull down. See if you can keep it up for 6 minutes straight. This is not easy but it is a great way to reinforce the contraction that you are able to engage through the bodyweight version of the sequence. Once this is improved and you are able to start applying it to all of the other exercises you do like rows, pullups, chinups, etc you will be amazed at how much more muscular your back will be.

    For a complete step by step plan that shows you how to build a more muscular body from head to toe be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete and overlook nothing in your training.

    For more videos on how to build a massive back and the best back workout for wider lats, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new workout when it’s posted at
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Comments • 1 586

    ATHLEAN-X™   7 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • iM Valiant
      iM Valiant  2 weeks back

      Make one of this style of video about the abs.

      KAUSHIK LODH  5 months back

      Sir please make the perfect exercise for love muscles or oblique muscles.
      I need it very badly. Please make it sir.

      TIGLATPILESER ASIRIA  5 months back

      ATHLEAN-X™ Please do a video about diet and get lean and ripped. Good job!

  • Sasi Kumar
    Sasi Kumar  3 days back

    Thanks once again, Jeff

    • David Rich
      David Rich  1 weeks back

      Hey Jeff, what brand of adjustable bench do you have or recommend?

      • Engr Taffy
        Engr Taffy  2 weeks back

        Who is just here to see how amazing this muscular back is ? 😂

        • Yomayra Ramirez
          Yomayra Ramirez  2 weeks back

          Great explanation and tips!

          • Kobus Bredell
            Kobus Bredell  2 weeks back

            very helpful, thank you!

            • iM Valiant
              iM Valiant  2 weeks back

              Any chance you could do a bodyweight version of this mind muscle connection series?

              • LiceDus
                LiceDus  2 weeks back

                i should have watched this video when i started to train 1 year and a half ago...

                • Xristos lekkas
                  Xristos lekkas  3 weeks back

                  Heyyy 8 mil lets go

                  • B Bey
                    B Bey  3 weeks back

                    With the squeeze on the contractions it makes a world of difference 👍🏿

                    • rivahkillah
                      rivahkillah  4 weeks back

                      I want a back that's so muscular I can see it

                      • Cryonicus
                        Cryonicus  4 weeks back

                        Well I feel it, but it's not uncomfortable, it's certainly tense though

                        • Lucas Johnston
                          Lucas Johnston  4 weeks back

                          I know I probably won't get a reply on this but quick question. Seeing as there is no overload in these exercises, will they create hypertrophy or rather create a greater mind-muscle connection making it easier to target the muscles in other exercises?

                          • Ahmad Khan
                            Ahmad Khan  3 weeks back

                            I'm not an expert but the act of squeezing with every rep and getting your form right should do both

                        • Steven Rumfitt
                          Steven Rumfitt  1 months back

                          Fabulous detail 👍

                          • Shwaap
                            Shwaap  1 months back

                            Lol if your back is too muscular like his it will not be attractive

                            • David Fick
                              David Fick  1 months back

                              That feels great !

                              • aa dd
                                aa dd  1 months back

                                I cannot move my back... Fuxk jeff..

                                • alikorestate
                                  alikorestate  1 months back

                                  Man you really mastered the art/science of building your muscle groups. I'm definitely trying out these back carvers.. Thanks!

                                  • LAMessi19byArad
                                    LAMessi19byArad  1 months back

                                    Thanks for ur channel and the information! How about doing the stretch pulldowns with the hands facing the roof instead of facing to the floor? Bc of rotation in the shoulder. Would it be better?

                                    • Corrupt XD
                                      Corrupt XD  1 months back

                                      I legit threw up I am not used to seeing back muscles

                                      • Saad S
                                        Saad S  2 months back

                                        This exercises are soooooo harrdddd

                                        • Shikhar Chaudhary
                                          Shikhar Chaudhary  2 months back

                                          The god of gymnasium

                                          • I'm a good guy
                                            I'm a good guy  2 months back

                                            2:39 i did this and my back cracked, thanks jeff.

                                            • Damon
                                              Damon  2 months back

                                              Great video! It’s easy to get stuck in a mindless routine and forget about what it takes to get high quality muscle contraction. Thanks for the reminder. I had a crazy transformation and went from 110lbs to 170lbs in 14 months at 21years old. 5’11”. And I worked my ass off to get the body I wanted. Now 15 years later i feel like I’m in maintenance mode. At least I still make it to the gym but the quality of reps can increase by at least 20-30%. I’ll try to keep your words of wisdom in mind 🍻🍻👊

                                              • Vincent Lanham
                                                Vincent Lanham  2 months back

                                                Jeff I love your videos they have taught me so much and increased my gains tenfold what about a forearm video you might have covered this topic before but I would like to see how to get big forearms the right way thanks so much for all you and your team do

                                                • Rajat Jamblekar
                                                  Rajat Jamblekar  2 months back

                                                  Isn't the pull up supposed to activate all my back muscles 🤔🧐, damn it . Goes to the gym tries this 6 minute routine and has tears of joy.

                                                  • bskulldragon100
                                                    bskulldragon100  2 months back

                                                    I have t spine pain, will this stuff help

                                                    • Dillon Burt
                                                      Dillon Burt  2 months back

                                                      Jeff, I have a question. It may sound silly, but I am currently doing the inferno max size program, and during barbell curls or inverted chin rows the outside of my wrist (pinky side) starts killing me. Is this just because I’m being a wimp, or is it a flexibility issue? If it’s neither what exactly causes that pain

                                                      Ps. I freaking love your channel and programs I always was an athlete during high school but have stopped working out but I have found the want to burn again and the first place I’ve come is the Athlean X channel and website

                                                    • Helaman Carrasco
                                                      Helaman Carrasco  2 months back

                                                      Thank you Jeff.

                                                      • Gabriel Hernandez
                                                        Gabriel Hernandez  2 months back

                                                        Looks like I gotta harder on underhand pulldowns..knew it

                                                        • ali magdy
                                                          ali magdy  2 months back

                                                          I want to know how to workout with Herniated disc 😢

                                                          • veliki medved
                                                            veliki medved  2 months back

                                                            Great video, will try today

                                                            • life is a lie
                                                              life is a lie  2 months back

                                                              2:48 the lower arrow is the exact position where i feel discomfort/pain bcz of lower back muscle contraction and it hurts like i can't sit for a long period exercising is impossible
                                                              Can someone help me out please

                                                              • Roberto Rodriguez
                                                                Roberto Rodriguez  2 months back

                                                                Is there a way to buy the bonus workouts I missed out on when buying the athlean x programs?

                                                                • Muhammad Rama
                                                                  Muhammad Rama  2 months back

                                                                  No rest?

                                                                  • Felten Feldt
                                                                    Felten Feldt  2 months back

                                                                    I really enjoy your videos and they are helping me a lot... so first of all a big thanks. So i do the 6 minutes of activation before my actual training ?

                                                                    • Fastnail
                                                                      Fastnail  2 months back

                                                                      Exercise for your happiness...


                                                                      • ilwu9
                                                                        ilwu9  3 months back

                                                                        Hey Jeff, when I pull my arms back, while they are parallel to the ground, my upper back cracks alot. Is this normal? and why?
                                                                        Thanks bro

                                                                        • Anwor Ali
                                                                          Anwor Ali  3 months back

                                                                          You probably have bad posture. See Jeff's posture correction video

                                                                      • Samual Calnan
                                                                        Samual Calnan  3 months back

                                                                        In the Thumbnail, it shows the traps and rhomboids located in the same spot. Do they overlap one another? If so, how do you know which one your looking at, and how to differentiate?

                                                                        • Alvan Vela
                                                                          Alvan Vela  3 months back

                                                                          Jeff's Vids are a treasure trove of timeless knowledge. Always there to point us in the right direction for Max results and performance without all of the BS that will get you hurt. And much like Jeff, these videos, Never get
                                                                          old 🔥🥊 🔥🔥 🐧

                                                                          • Steven Pitt
                                                                            Steven Pitt  3 months back

                                                                            When Jeff was born nobody took him out he go out by himself and start doing some push ups

                                                                            • De'Marcus Jones
                                                                              De'Marcus Jones  3 months back

                                                                              Wow i cant believe i knew all the muscle groups

                                                                              • Jessi W
                                                                                Jessi W  3 months back

                                                                                Jeff, what if your gym doesn't have a bar for the lat pull down but has a lat pull down machine... How would you do all the other lat pull down styles?

                                                                                • Mark Owen
                                                                                  Mark Owen  3 months back

                                                                                  wow! thankyou.. great knowledge base i have to say

                                                                                  • Mike Chillemi
                                                                                    Mike Chillemi  3 months back

                                                                                    Wow...feels amazing I didn’t know I had this problem

                                                                                    • Neri Hernandez
                                                                                      Neri Hernandez  3 months back

                                                                                      Damn, these are actually pretty hard but loving them

                                                                                      • Talal Al asaad
                                                                                        Talal Al asaad  3 months back

                                                                                        I swear I'm addicted to watching your channel every day bic you are soo great

                                                                                        • reet altasman
                                                                                          reet altasman  3 months back

                                                                                          I cannot thank you enough .