- What's up, elite TheNX athletes, I'm John Oslager,
and today, we're gonna be doing a workout
to build a wider back.
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♪ Listen ♪
(woman vocalizing)
- All right, let's get started.
The exercises that we're gonna be performing
are gonna engage all of the muscles in our back.
However, we're gonna be incorporating techniques
such as the Front Lever,
which is gonna emphasize on our lats
resulting in a broader, fuller back.
In today's workout, we have seven exercises.
A few of those exercises are pretty advanced,
but I'll be sharing some easier progressions
that are gonna target the same muscles,
allowing you to do this workout
no matter what fitness level you are.
With that being said, let's get into the first exercise,
which is gonna be Muscle Ups.
Let's go for 10.
(heavy bass hip-hop music)
Whew.
There, we have Muscle Ups,
we're gonna go over to this bar,
and I'll show you guys an alternative to Muscle Ups
which the Negative Muscle Up.
This is what it should look like.
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(exhales)
When doing this exercise,
you really wanna focus on controlling that descension,
and going down as slow as possible.
Doing so, you're gonna be engaging the same muscles
that you would in a regular Muscle Up.
Next up, we have Wide Pull Ups.
Let's go for 15.
(heavy bass hip-hop music)
There, we have Wide Pull Ups.
If you're not able to perform those yet,
we have another progression called Wide Australian Pull Ups,
which is performed on a lower bar.
This is what it looks like.
Get that wide grip.
Bring your legs in front of you.
You want your body to be completely straight,
then you pull to your chest.
(heavy bass hip-hop music)
Doing this allows you to reduce your body weight,
but still engage the same muscles as you would in a Pull Up.
We're gonna go back to the Pull Up bar,
next up, we have Front Lever Raises.
This exercise really emphasizes on our lats,
which is really gonna help build a wider back.
Let's go for 10.
(mellow hip-hop music)
Whew, all right.
There, we have Front Lever Raises,
if you're not able to perform this exercise
with your legs extended,
you can do it tucked.
Let me show you what that looks like.
Bring your knees to your chest, and go up.
(heavy bass hip-hop music)
The goal is to make your back parallel with the ground.
Next up, we have Lat Pull Downs.
This is a pretty similar exercise
to the Front Lever Raises,
however, this is more of a dynamic movement,
emphasizing more on our lats
and less on our supporting muscles, such as our core.
Let's go for 15.
(funky hip-hop music)
Whew, there we have Lat Pull Downs.
It's very similar to the Lat Pull Downs
that you would do on a machine.
You really want to focus on
keeping your arms completely locked out,
as well as your body completely aligned,
pushing down, emphasizing mainly on your lats,
like I said before.
When you first start performing this exercise,
you might not get the height
that you intend to get at first.
But over time, as you develop strength
and get more comfortable with using your momentum,
you'll get more range of motion to help build those lats.
Next up, we have Inverted Row Pull Ups.
We're gonna go for 10.
(funky hip-hop music)
Whew, all right, so as you guys can tell,
that's a pretty advanced movement,
but I got an alternative for you guys,
which is gonna be Elevated Australian Pull Ups.
But instead of pulling to our chest,
we're gonna be pulling to our waistline.
Let me show you what that looks like.
(intense electronic music)
Whew, all right, when doing those,
you really wanna focus on keeping your body
parallel with the ground.
Next up, we have Pull Up Hold for 20 seconds.
Let's do it.
(mellow hip-hop music)
Whew, there we have the Pull Up Hold.
So, during that exercise,
you wanna make sure to have a really strong grip.
And if you're not able to hold it for 20 seconds straight,
just break it up into four rounds,
hold for five seconds,
or even longer if you can,
but if you're not able to do the Pull Up Hold yet,
we have an alternative,
which is the Australian Pull Up Hold.
Let me show you what that looks like.
You wanna get in the regular Australian Pull Up position.
Pull to the top, squeeze your grip,
and hold it for as long as you can.
(funky electronic music)
Over time, after doing this
and incorporating other exercises,
you're gonna increase your strength
to be able to do these exercises on the pull up bar.
Next up, we have Australian Pull Ups.
We're gonna do this for high reps.
We're gonna go for 25.
Do it.
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All right, and that completes round one.
We have three more rounds to go
to complete today's back workout.
If you're having trouble completing any of the exercises,
make sure that you're incorporating
the alternative progressions that I showed you
to make sure that you're maximizing your results.
I hope you guys enjoyed this video.
Make sure to smash that Like button,
and share this video with a friend
that's looking to get a wider back.
Comment below what you guys wanna see on the next video,
and comment within the first 30 minutes of this upload
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Join the millions of TheNX athletes around the world
getting in the best shape of their life.
Thanks again for watching.
We post every Sunday at 8 p.m. U.S.A. Eastern Time.
I'm John Oslager, til next time.
(funky, heavy bass hip-hop music)
♪ Relax, listen right here, little mami, aye ♪
♪ The way I make you feel like you just got the fact ♪
♪ The Benny and that Gucci, you know that I am ♪
♪ I ain't tryna (mumbles) ♪
(intense, heavy bass electronic music)
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