The Athlean X perfect back workout is a simple but challenging routine that can help you achieve a strong, toned back. This workout is composed of four basic exercises that target all of the muscles in the back.
The first exercise is the reverse fly. This exercise works the muscles in the upper back and shoulders. To do this exercise, you will need two dumbbells. Standing with your feet hip-width apart, hold the dumbbells with your palms facing your thighs. Bend your elbows and lift the weights out to the sides, keeping your shoulders down. Pause and then slowly lower the weights to the starting position.
The next exercise is the seated row. This exercise works the muscles in the middle back. To do this exercise, you will need a weight bench and a weight set. Sit on the bench and lean back so that your torso is at a 45-degree angle to the ground. Hold the weight set with your hands shoulder-width apart and your palms facing your thighs. Row the weights to your chest, keeping your back pressed firmly against the bench. Pause and then slowly lower the weights to the starting position.
The third exercise is the reverse curl. This exercise works the muscles in the lower back. To do this exercise, you will need a weight bench and a weight set. Lie face down on the bench and hold the weight set with your hands shoulder-width apart and your palms facing your thighs. Curl the weights to your chest, keeping your back pressed firmly against the bench. Pause and then slowly lower the weights to the starting position.
The fourth and final exercise is the Superman. This exercise works the entire back. To do this exercise, you will need nothing but your own body weight. Lie face down on the ground and extend your arms and legs out straight. Hold this position for 5-10 seconds. Repeat for 3-5 sets.
The Athlean X perfect back workout is a challenging but effective routine that can help you achieve a strong, toned back.
Table of Contents
What is the perfect back workout?
When it comes to sculpting an enviable back, few exercises are as effective as the row. This multi-joint move targets multiple muscles in the back, including the latissimus dorsi, trapezius, and rhomboids, helping you achieve that coveted V-shape.
But what is the perfect back workout? Here’s a step-by-step guide to help you get started:
1. Choose the right weight.
When it comes to rows, it’s important to use a weight that allows you to complete 12-15 reps with good form. If you can easily do more than 15 reps, you need to increase the weight. On the other hand, if you can’t complete 12 reps, the weight is too heavy.
2. Warm up.
It’s important to warm up your muscles before you start your workout. A few minutes of light cardio will do the trick.
3. Do single-arm rows.
This variation of the row is a great way to activate the muscles in your back. To do it, hold a weight in your left hand and stand with your left foot in front of your right. Bend your knees slightly and hinge at the hips, keeping your back straight. Row the weight up to your chest, and then lower it back to the starting position. Complete 12-15 reps, and then switch sides.
4. Do bent-over rows.
Bent-over rows are another great way to target the muscles in your back. To do them, stand with your feet hip-width apart and bend at the waist, keeping your back straight. Row the weight up to your chest, and then lower it back to the starting position. Complete 12-15 reps.
5. Do reverse flyes.
Reverse flyes are a great way to sculpt your upper back. To do them, stand with your feet hip-width apart and hold a weight in each hand. With your palms facing each other, raise your arms out to the sides until they are parallel to the floor. Pause, and then lower them back to the starting position. Complete 12-15 reps.
6. Do Swiss ball rows.
Swiss ball rows are a great way to add a bit of instability to the row. To do them, place a Swiss ball against a wall and lie facing down on top of it. Hold a weight in each hand, and then row the weights up to your chest. Pause, and then lower them back to the starting position. Complete 12-15 reps.
7. Do cable rows.
Cable rows are a great way to add resistance to the row. To do them, attach a row handle to a low cable pulley and stand with your feet hip-width apart. Row the weight up to your chest, and then lower it back to the starting position. Complete 12-15 reps.
8. Do one-arm cable rows.
One-arm cable rows are a great way to target each side of the back. To do them, attach a row handle to a low cable pulley and stand with your feet hip-width apart. Row the weight up to your chest, and then lower it back to the starting position. Complete 12-15 reps, and then switch sides.
9. Do band pull-aparts.
Band pull-aparts are a great way to activate the muscles in your back. To do them, attach a band to a sturdy object and stand with your feet hip-width apart. Pull the band apart, and then release it back to the starting position. Complete 12
Are Athlean x workouts good?
Are Athlean x workouts good?
That’s a question that many people are asking these days. And, it’s a good question, too. After all, Athlean x is a popular workout program. But, does that mean that it’s good?
Well, to answer that question, we first need to take a look at what Athlean x is. Basically, it’s a workout program that’s designed to help people get in shape. It’s based on the principles of fitness and exercise, and it promises to help people achieve amazing results.
But, does that mean that it’s actually good?
Well, to answer that question, we need to take a look at the science behind it. And, when we do that, we can see that there is some good evidence to support the claims that Athlean x makes.
For example, one study found that people who followed the Athlean x program lost more fat and gained more muscle than those who didn’t follow the program.
And, another study found that Athlean x was able to improve people’s aerobic fitness levels.
So, based on this evidence, it seems like Athlean x does work. And, that’s good news, because it means that you can get in shape by following this program.
But, keep in mind that Athlean x is not a miracle program. You still need to put in the work if you want to see results.
But, if you are willing to put in the work, then Athlean x can definitely help you achieve your fitness goals.
How do I get a bigger back in Athlean X?
In order to get a bigger back in Athlean X, you need to engage in a comprehensive back workout routine. This routine should include exercises that target all the muscles of the back, including the latissimus dorsi, the trapezius, and the rhomboids.
One of the best exercises for targeting the latissimus dorsi is the pull-up. To perform a pull-up, grasp a sturdy overhead bar with your hands shoulder-width apart and hang with your arms fully extended. Then, pull yourself up until your chin is above the bar. Hold for a second, and then lower yourself back to the starting position.
Another great exercise for targeting the latissimus dorsi is the cable row. To perform a cable row, attach a cable handle to a low pulley and stand facing the machine. Grab the handle with your palms facing your thighs, and then row the handle to your chest. Hold for a second, and then slowly lower the handle back to the starting position.
The trapezius is a large muscle that extends from the base of the skull to the middle of the back. To target the trapezius, perform exercises such as the barbell shrug and the dumbbell shrug.
To perform a barbell shrug, hold a barbell with your hands shoulder-width apart and let it hang at arm’s length in front of you. Keeping your shoulders down, lift the barbell as high as you can. Hold for a second, and then lower the barbell back to the starting position.
To perform a dumbbell shrug, hold a dumbbell in each hand and let them hang at arm’s length by your sides. Keeping your shoulders down, lift the dumbbells as high as you can. Hold for a second, and then lower the dumbbells back to the starting position.
The rhomboids are a pair of muscles that run along the spine, between the shoulder blades. To target the rhomboids, perform exercises such as the bent-over row and the seated row.
To perform a bent-over row, stand with your feet hip-width apart and hold a weight in your left hand. Bend at your waist and lean forward until your back is parallel to the floor. Then, row the weight up to your chest, and hold for a second. Lower the weight back to the starting position.
To perform a seated row, sit with your knees bent and your feet flat on the floor. Hold a weight in your left hand and let it hang at arm’s length by your side. Then, row the weight to your chest, and hold for a second. Lower the weight back to the starting position.
In addition to these exercises, you should also perform some basic exercises that target all the muscles of the back, such as the back extension and the reverse fly.
To perform a back extension, lie on your stomach with your legs straight and your arms at your sides. Then, raise your torso and legs off the floor, and hold for a second. slowly lower your torso and legs back to the starting position.
To perform a reverse fly, stand with your feet hip-width apart and hold a weight in each hand. Bend your knees slightly and lean forward until your back is parallel to the floor. Then, lift your arms out to the sides until they are parallel to the floor. Hold for a second, and then slowly lower your arms back to the starting position.
By performing a comprehensive back workout routine that targets all the muscles of the back, you can achieve a bigger back in Athlean X.
How do you build a perfect back?
Building a perfect back may seem like an impossible task, but with the right combination of exercises, it can be done. Here are a few tips to help you get started:
1. Focus on compound exercises. Compound exercises work multiple muscle groups at once, and as a result, they are the best way to build a strong and muscular back. Some examples of compound exercises include squats, deadlifts, and pull-ups.
2. Incorporate chin-ups and pull-ups into your routine. Chin-ups and pull-ups are two of the best exercises for building a strong back. They work the muscles in your back, shoulders, and arms.
3. Strengthen your core. A strong core is essential for building a perfect back. Core exercises such as planks and crunches will help you achieve this.
4. Use weightlifting straps. Weightlifting straps will help you to lift heavier weights and isolate the muscles in your back.
5. Take your time and be patient. Building a perfect back takes time and effort. Don’t try to do too much too soon. Start with a few basic exercises and gradually add more challenging exercises to your routine.
What is the single best back exercise?
The best back exercise may be different for everyone, but there are some exercises that are generally considered more effective than others.
One of the most popular back exercises is the lat pulldown. This exercise targets the latissimus dorsi muscles, which are located in the upper back. To do the lat pulldown, you will need to attach a weight to a cable pulley and then sit down in front of it. Grasp the bar with your hands shoulder-width apart and pull it down to your chest.
Another common back exercise is the dumbbell row. This exercise works the muscles in the middle and lower back. To do a dumbbell row, you will need two weights and a bench. Place one weight on each side of the bench and then place your left hand on the bench and your right hand on the weight. Bend your right elbow and pull the weight towards your chest. Then, release the weight and lower it back to the starting position. Repeat the exercise with your left arm.
There are many other exercises that can help strengthen your back, including the barbell row, the deadlift, and the reverse fly. It is important to vary your exercises to ensure that you are working all of the muscles in your back.
Is 3 back exercises enough?
There is no one definitive answer to the question of whether or not three back exercises is enough. Some people may find that this is enough to maintain good back health, while others may find that they need to do more.
One thing to consider is that the back is a complex muscle group made up of many smaller muscles. Therefore, it is important to target all of these muscles in order to achieve optimal back health.
Some of the most important muscles in the back are the erector spinae, the latissimus dorsi, and the trapezius. These muscles work together to support the spine and keep it healthy.
In order to target all of these muscles, it is important to do a variety of exercises. Some good exercises to target the erector spinae muscles are reverse curls and deadlifts. Exercises that target the latissimus dorsi muscles are pull-ups and rows. And exercises that target the trapezius muscles are shrugs and neck extensions.
It is important to note that not everyone will need to do all of these exercises in order to maintain good back health. However, it is important to target all of the major muscle groups in the back in order to achieve the best results.
So, is three back exercises enough? It depends on the person. However, it is important to do a variety of exercises in order to target all of the major muscle groups in the back.
Did Jesse leave Athlean-X?
There has been some speculation online that Jesse left Athlean-X, but is this really the case?
Jesse appears to have deleted all of his social media posts from Athlean-X, and the official Athlean-X website doesn’t list him as one of the trainers anymore. However, his personal website still lists him as a trainer for Athlean-X.
So, what’s really going on?
At this point, it’s unclear what happened between Jesse and Athlean-X. Jesse hasn’t made any statements about leaving the company, and Athlean-X hasn’t made any statements about parting ways with Jesse.
It’s possible that Jesse is just taking a break from Athlean-X, or that he left the company on good terms. Only time will tell.
In the meantime, if you’re looking for an amazing workout program, I would highly recommend checking out Athlean-X. The program is extremely effective, and the trainers are top-notch.
Thanks for reading!