The perfect back workout should consist of exercises for not only the lats and traps but the other major muscles of the back. That being said, even that doesn't make the workout complete. To achieve a complete workout you need to fill in the blanks with what's missing from those popular back exercises and back up your training with science. That's what we do in this video. The problem with lat-focused training is not only that it trains only a fraction of what the muscles in the back are capable of but it also trains the back with the same repetitive exercises in the frontal plane. For example, if you look at the lat pulldown and the pull-up you'll see two dominant exercises in the vertical pulldown, while that's not a bad thing to do in the same workout, it does overlook the importance of the horizontal pulldown. However, it goes further than that. Even when you do pullups, many will view it as just a high rep bodyweight exercise. They overlook how powerful this movement can be when overloaded with additional weight like in a weighted chin-up. This can be a tremendous compound exercise and be able to build a lot of back strength, size, and overall gains. Additionally, doing it with just one type of grip prevents you from working other areas of the back like the teres major muscle (which takes up a lot of mass above the lats) and therefore limits the gains you'll see from your workouts. Instead, you want to make sure to mix up your chin-ups and pull-ups with a foundational strength exercise like the deadlift to get your workout off to a good start. The deadlift has the ability to work multiple areas of the back at once. Traps, lats, and lower back all get a heavy dose of overload in this back exercise. If you overload it really heavy without sacrificing form, this can be a huge benefit to your overall back development. We can also introduce some straight-arm pulldowns into each deadlift warm-up set. This helps integrate one of the most important movement patterns you'll need for not only the deadlift but for better back exercises. As you progress through your routine, you should also not miss the opportunity to train explosively. When you train like an athlete you must speed up what you slowed down with your heavy weight training. The barbell dead row is a perfect example of this. Perform this powerful back exercise after deadlifts and you will find that even heavy weights will seem lighter and you will be better able to accelerate. No perfect back workout would be complete without some focused tension for the lats. This allows you to develop that mind-muscle connection so important for maximizing hypertrophy. Choose from one of two exercises listed and do just one of them. Just focus on really squeezing on each rep and taking the lats through their full range of motion for optimal effect. Finally, a perfect back workout would not forget the importance of corrective exercises. Here we must work the rotator cuffs and the spinal erectors. We can accomplish this in one movement using the Y/W combo shown in the video. You will not need to use heavy weights for this. A light weight will fire you up just as much for better effect. Here’s how you build the perfect back routine: 1A. Deadlift x 10.8 1B. Weighted Chin Up x 4RM, 8RM 2A. Deadlift x 6.6 2B. BW Wide Grip Pull Ups x F, F 3. Barbell Deadrow (12RM) – 2-3 x 8-10 4. Alternating One Arm Cable Overhead Row OR Swinging Lat Pulldown – 2-3 x 10-12 5. Hyper Y/W Combo – 2 x 14-20 (alternate Y/W every rep) 6. Staggered Barbell Shrug – 1 x F When you put this together in the format I suggest, you’re not only working the back through its full range of motion, you’re working every function of this multiple muscle group and the posterior chain as well. Supersets and staggering allow you to intensify the routine to ensure you’re creating enough overload to ignite growth in these muscles. For more back workout videos that also work the traps, lower back and help build bigger lats, be sure to subscribe to our YouTube channel at the link below and don't forget to turn on notifications so you never miss a video. Build Muscle in 90 Days - http://athleanx.com/x/stronger-back Subscribe to this channel here - /athleanx