How To Target EVERY Muscle in Your Back (One Exercise)
If you are looking to build not only a wider back, but a thicker back too, then there is one exercise you have to be doing.
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February 6, 2026
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If you are looking to build not only a wider back, but a thicker back too, then there is one exercise you have to be doing.
source
Always just great advice …..
Love this Guy.. I follow him and do what I can❤
I've just herniated a disc in the lumbar region, can you suggest the best exercises to strengthen this area and support it so it doesn't happen again? 😢
It’s tricky to do this with heavy weight. I get cramps on both my feet resisting the pull
Frollo has been lifting.
My word for today is KNURLING 😁
Would it be better for your feet to be secured like a normal row machine or does it not matter? I just feel like I would slide forward doing this
Thank you Jeff🙏
These were the only exercises that gave me soreness in the back. Other exercises worked mostly on my biceps. Thank you Jeff!
I like the wide grip work out for the upper back because that's what I need to build My middle traps and My rear Deltoids and My Romboids.
Thanks Jeff
Perfect explanation of how to work out
Thanks 🎉
Sick!!
You’re tips are priceless
Jeff you need to really emphasize the fact that people need to focus on that stretch and slow eccentric for muscle growth. I feel like a LOT of people still don’t truly understand how important both of those things are for muscle growth.
How to engage your back and contract? I find it difficult to feel
But you went up more on the second one
I use pronated, neutral, and supinated grips for my band rows. 💪🇺🇸. I’ll add I sit for the pronated, stand for the other 2. And do not bend my lower band for a rows no motion.
Awesome video.
This is kind of similar to the Australian Pullups??
Complex Low to High Rows is what I used in my younger days. Count 1 – row to just above the navel, count 2- return to start position, count 3 – row to just below your nipples count 4- return to start position, that's rep 1… Repeat for the number of reps you desire.
Let's not forget that Jeff was the first to highlight the targeted muscles with colours. He did it with markers but he was the first in a case. The other gym trainers imitated him with digital edition tools.
The default attachment at my gym is the shackle lookin grip. I’ll swap it to the bar tomorrow.
*Lat me explain
Rowing on a seal row bench is a better option that cables. You can use more weight without putting to much tension on the lower back
You say you don't like the one arm row but your ok with the seated row. I think you have way more stress on your lower back on this exercise.
The second exercise is just below a face pull. But the question remains, do face pulls belong with C,S,T day or back day?
I've seen the underhand grip as well. What will that target?
Look at the seriousness of your face, Jeff. Now, think, what about Jesus?