The Most Scientific Way to Train Your BACK | Training Science Explained

Summary by Krater

Jeff Nippard reviews scientific literature on back anatomy and exercise biomechanics to determine the most effective techniques and grips for training the lats, traps, and erectors.

From the video

Answers: What are the most scientifically backed exercises and techniques to train the back?

• back muscle anatomy and function
• latissimus dorsi pre-activation techniques
• vertical pull biomechanics
• lat pulldown grip width and orientation
• horizontal row variations and trunk support

Exercises

• lat pull-in · cable
• cable pullover · cable · light sets
• pull-up · pull-up bar
• lat pulldown · cable machine
• chest-supported T-bar row · T-bar machine
• inverted row · barbell
• bent-over barbell row · barbell
• single-arm dumbbell row · dumbbell
• face pull · cable
• barbell shrug · barbell
• deadlift · barbell
• rack pull · barbell
• block pull · barbell
• weighted lower back extension · roman chair

What it concludes

• Lat pre-activation techniques like palpation and mental focus increase EMG activation during lat pulldowns.
• Pull-ups and lat pulldowns show no significant difference in lat activation, but pull-ups result in greater biceps activation.
• Lat pulldowns to the front of the neck using a medium pronated grip maximize lat recruitment.
• Chest-supported rows and rows that do not require stabilizing the lower back yield greater lat activity than bent-over barbell rows.
• A slightly wider than shoulder-width double overhand grip is optimal for barbell shrugs to maximize upper trap recruitment.
• Most people encounter serious recovery problems when exceeding 25 working sets per week for the back.