Are you curious about the Jeremy Ethier back workout?

Do you want to know Jeremy Ethier trains his back for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Jeremy Ethier back workout to take your physique to the next level!

Introduction

• Part 1: Back Workout #1
• Part 2: Back Workout #2
• Part 3: Back Workout #3

Jeremy Ethier is one of the biggest experts in the fitness industry, and it’s easy to see why. He uses science-based workout programs to help people transform their body as quickly as possible! 

Jeremy says most people are so focused on their chest and arms, that they forget to train their upper back with intensity!

So what do his back workouts look like?

Jeremy Ethier trains his back at least 1 day per week using traditional high-volume bodybuilding style workouts. He likes to focus on different types of rows and pulldowns, as well as isolation exercises for the lats and lower traps.

Here is one of Jeremy’s high-volume back workouts that you can try. Check it out:

Jeremy Ethier Back Workout #1

• Exercise #1: Barbell rows, 3-4 sets of 6-12 reps
• Exercise #2: Lat pulldown (wide / pronated grip), 3-4 sets of 6-12 reps
• Exercise #3: Chest supported dumbbell lat row, 3-4 sets of 6-12 reps
• Exercise #4: One-arm cable pulldown, 3-4 sets of 6-12 reps
• Exercise #5: Standing cable Y raise, 3-4 sets of 6-12 reps

Here is the training video:

Talk about an intense workout! 

Jeremy Ethier performs a total of 5 exercises for his upper back, including 2 rows, 2 pulldown movements, and 1 isolation exercise for his lower traps.

Jeremy says this is a great strategy when your goal is balanced upper back development.

Jeremy starts this workout with one of his favorite upper back exercises: the barbell row. He says this exercise is great because it lets you pull your elbows back at the optimal 45-60 degree angle.

This means you can optimally recruit the lats, traps, and rhomboid muscles.

“Given the unique anatomy and function of the upper back muscles, they are best worked during exercises with the elbows pulled at roughly a 45-60 degree angle away from the torso.”

After the heavy rows, Jeremy moves onto different pulldown type movements. He says the key to activating your lats with pull downs is to keep your elbows as close to your body as possible. 

This is different from the rowing exercises, where he wants your elbows to flare out so you target more of the scapular retractors.

“Unlike the upper back muscles, the lats are best targeted during exercises where the elbows can pull as close to the torso as possible.”

Now let’s look at one of Jeremy Ethier’s deadlift-focused upper back workouts. Check it out:

Jeremy Ethier Back Workout #2

• Exercise #1: Deadlifts, 3 sets of 6-8 reps
• Exercise #2: Pull ups, 4 sets of 6-12 reps
• Exercise #3: Chest supported row, 4 sets of 6-10 reps
• Exercise #4: Lat pulldowns, 4 sets of 6-10 reps
• Exercise #5: Scapular pull ups, 3 sets of 8+ reps

Here is the training video:

Talk about an intense workout!

Jeremy Ethier performs a total of 5 exercises for his upper back, including deadlifts, chest supported rows, and 3 vertical pulling movements to target his lats.

Jeremy starts this workout with the king of all back exercises: the deadlift! He says this exercise is great for adding overall size and mass to your upper back.

After that, he moves onto a variety of rowing and pulldown movements.

Jeremy says it’s important to train heavy on these exercises, as it’s the best way to develop the lats, traps, and rhomboids.

“The biggest mistake most people make when training the back is using too many isolation exercises, and not targeting all of the back musculature, which includes both superficial and deep muscles.

The main muscles that make up the bulk of the upper back are the trapezius, the rhomboids, the lats, and the spinal erectors.”

Sometimes Jeremy likes to perform upper back workouts to target the upper and lower traps, rather than his lats.

Here is one of Jeremy Ethier’s “Built With Science” upper trap workouts that you can  try. Check it out:

Jeremy Ethier Back Workout #3

• Exercise #1: Rack pulls (above the knee), 3-4 sets of 6-8 reps
• Exercise #2: Barbell shrugs, 3-4 sets of 10-12 reps
• Exercise #3: Prone reverse dumbbell fly, 3-4 sets of 10-15 reps
• Exercise #4: Prone Y’s: 3-4 sets of 10-15 reps

Here is the training video:

Talk about an intense workout!

For this routine, Jeremy Ethier performs 3 different exercises that are specifically chosen to target the trapezius muscles.

Jeremy uses rack pulls and barbell shrugs to target his upper traps. On the other hand, he uses prone reverse dumbbell flys and prone Y’s to target his middle and lower trapezius muscles.

Conclusion | The Jeremy Ethier Back Workout!

Jeremy Ethier has a very aesthetic upper back, and it’s easy to see why.

He trains his upper back at least one day per week using high-volume bodybuilding style workouts.

If you are looking for a new routine to shock your upper back into growth, then you have to try the Jeremy Ethier back workout. It may be just what you need to take your training to the next level!

“I’m just a kid that defied the odds. I’m just a kid that ignored the doubt. I’m just a kid from a little place in Dublin, Ireland, that went all the way, and I’m going to continue to go all the way.”

Thank you for reading and I wish you the best of luck on your strength training journey!