The ONLY 2 Back Exercises You Need
42sThe promise of a simple solution to back training immediately grabs viewers looking for efficiency.
▶ Play ClipAI Summary
This video presents a simplified approach to back training, arguing that only two movement patterns—vertical pulls and horizontal rows—are needed to build an impressive back. It covers exercise selection, rep ranges, and a twice-weekly programming strategy with alternating exercise order for balanced development.
Chapters
[00:01]
Simplify back training to two movement patterns
The video promises to show the exact exercises, rep ranges, and routine to build a V-taper with only two back exercises: vertical and horizontal pulls.
[00:29]
Two types of exercises: vertical and horizontal
A complete back workout requires both vertical pulls (pull-up-like movements) and horizontal pulls (rowing movements), just as chest training needs both flat and incline presses.
[00:56]
Vertical exercise options and rep ranges
Pull-ups and lat pulldowns are the main vertical exercises; if you lack equipment, a dumbbell pullover is the closest alternative. Recommended rep range is 8-12 or 12-15, occasionally 5-8 for advanced lifters.
[01:48]
Horizontal exercise options and rep ranges
Any rowing exercise works—dumbbell rows, barbell rows, seal rows, or cable rows. Rep ranges are identical to vertical pulls: mostly 8-12 or 12-15.
[02:29]
Train back twice per week
Like most body parts, back should be trained twice weekly. Exercise order within the two workouts matters to avoid plateauing and missing gains.
[03:21]
Alternate exercise order between workouts
Workout A: vertical pull first, then horizontal pull. Workout B: horizontal pull first, then vertical pull. Exception: if pull-ups are still weak, always do pull-ups first to perform your best.
[03:47]
Use a simple rep range progression
Start each workout with 8-12 reps on the first exercise, then follow with 12-15 reps on the second, more tired exercise. This creates a perfectly balanced routine.
By selecting one vertical and one horizontal exercise, alternating their order across two weekly workouts, and applying a simple 8-12 then 12-15 rep scheme, you can build a complete back without overcomplicating your training.
Mentioned in this Video
Tutorial Checklist
5
03:34
In workout B, do the horizontal row first, then the vertical pull. If pull-ups are weak, always do pull-ups first.
Study Flashcards (8)
What are the two fundamental movement patterns for back training?
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What are the two fundamental movement patterns for back training?
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Vertical pulls (pull-up-like) and horizontal pulls (rowing).
00:29
What vertical exercise can you do if you don't have a pull-up bar or lat pulldown machine?
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What vertical exercise can you do if you don't have a pull-up bar or lat pulldown machine?
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Dumbbell pullover.
00:56
What rep range is recommended for most back exercises?
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What rep range is recommended for most back exercises?
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8-12 or 12-15 reps, with 5-8 occasionally for advanced lifters.
01:09
How many times per week should you train your back?
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How many times per week should you train your back?
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Twice per week.
02:29
What is the exercise order in the first back workout of the week?
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What is the exercise order in the first back workout of the week?
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Vertical pull first, then horizontal pull.
03:21
What is the exercise order in the second back workout?
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What is the exercise order in the second back workout?
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Horizontal pull first, then vertical pull.
03:21
When should you always do pull-ups first?
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When should you always do pull-ups first?
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If you can still only do a couple of pull-ups (struggling with pull-ups).
03:34
How does the video recommend applying rep ranges across the two exercises?
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How does the video recommend applying rep ranges across the two exercises?
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Do 8-12 reps on the first exercise, then 12-15 reps on the second (tired) exercise.
03:47
💡 Key Takeaways
⚖️
Two movement patterns for complete back
Establishes the core principle that vertical and horizontal pulls are both essential for balanced back development.
00:29
📊
Any rowing exercise works
Reassures viewers that they don't need fancy equipment—simple rows are enough.
01:48
📊
Back twice weekly
Provides a clear training frequency guideline that fits most bodybuilding splits.
02:29
🔧
Alternate exercise order
A clever programming technique to prevent stagnation and maximize growth from both movement patterns.
03:21
🔧
Rep range progression
Simple, actionable rep scheme that balances volume and intensity for the two exercises.
03:47Full Transcript
[00:01] need two back exercises to get the most insane looking back ever? That would be awesome, right? Because ain't nobody got time to bring out the whole circus each workout. So, let me show you how you can simplify your back workouts to achieve
[00:14] possible. Which means that I will show you the exact exercises, rep ranges, and routine so that you can just easily slide it right into your training plan and get that sweet vtaper. So, let's go. First, we need to go over what type of
[00:29] exercises you should do. If you have been watching this channel for a while, to have two types of exercises, a vertical and a horizontal. First, let's go over the vertical exercises. Then, we will go over the horizontal ones, and
[00:43] program them into your routine with all the small details necessary. The vertical exercises are basically any pull-up like exercises. So, really any exercise starting from the pull-up and ending with the lead pull down. And in
[00:56] case you don't have access to a pull-up bar or a let pull down machine, you can utilize the dumbbell pullover. That is pretty much the closest you can get to a And I know that a lot of you only use dumbbells. So I really wanted to mention
[01:09] it. The rep range I would recommend for all these vertical exercises is mostly 8 to 12 or 12 to 15. There can be situations where a little lower range like 5 to 8 can be useful but that requires more programming skill to
[01:21] utilize in its full capacity like I have done in my training plans for example. These training plans are built on the basics of bodybuilding and utilize all the programming tricks that I have learned in more than 10 years of going
[01:33] something that is super easy to follow without feeling overwhelmed but also definitely check it out. You can do so by clicking the first link in the vertical exercises. But on the other hand, we have the horizontal exercises
[01:48] which are all the rowing exercises. Really any rowing exercise goes. Doesn't matter if it's a basic dumbbell or a barbell row or if it's something more fancy like the seal row or even the cable row. They are all rowing exercises
[02:01] and that's what matters the most. For the horizontal exercises, the rep range is basically identical to the vertical exercises. Mainly 8 to 12 or 12 to 15 and in some situations also 5 to 8. I will tell you when to use water rep in a
[02:14] second. It's very important to do both vertical and horizontal exercises if you equally. It might seem that all back exercises are just that, back exercises. But it's like when you train chest, of course, you would not only do the flat
[02:29] because you want a complete chest development. Which brings us to how to actually program these exercises into your routine. As with almost any other body part, you want to train your back twice per week, which leaves us with two
[02:42] will work with. The first thing you need to do is to order the exercises properly be the end of the world if you kept the order the same for both of the workouts,
[02:54] gains that you could be. And that is for one simple reason. Let's say that you always do the barbell row as your first back exercise and the pull-ups are for a long time, you will start missing the extra gains that you could have
[03:08] gotten from the pull-ups. And the reason why you didn't get those gains is pull-ups, your back was already kind of fried. That is why it's so important to pay attention to the order of the exercises in your routine. So, because
[03:21] different back workouts, we will do it like this. In the first workout, we will start with the vertical pull and then do the horizontal pull after that. But in the second workout, we do the exact opposite. We put the horizontal pull
[03:34] first and the vertical pull second. This will give you the best of both worlds. if you are still struggling with pull-ups. If you can still only do a couple of pull-ups, then forget what I was saying before. In a case like that,
[03:47] you always need to do pull-ups first so that you can perform your best. Now, we ranges. The simplest thing that you can do is this. utilize both the 8 to 12 and 12 to 15 rep range by always starting out with the 8 to 12 first and then
[04:02] following it up with the 12 to 15 once you are a little more tired which on paper would look like this. And because we already have the exercises in a perfect order, adding in the rep ranges as I suggested will create a perfectly
[04:14] balanced routine. This is the final result. You can just slot it right into your routine and see your bay grow like never before. Thank you for watching. I out the training plans in the description. I'm sure you will find it
[04:27] super useful. Good luck in the gym and I will see you next time. Check out this video. I think it's pretty good.
