BRUTAL PULL WORKOUT | Torn Biceps and All!
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- Опубликовано: 8 окт 2022
- If you want a brutal pull workout that will train your lats, biceps and upper back all in one training session, then you’re going to want to watch this video. I perform this workout as a full length pull workout follow along with Jesse in a local gym, and I don’t let my torn biceps hold me back. This is something that the viewers have asked for for a long time, and now here it is. Many people think of back and biceps when performing a pull workout. That is predominantly correct but you do not want to forget about the other muscles of the arm and upper back that also need attention.
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We start this pull workout with pullups, but not any kind of pullups. You see, I believe that one of the bigger mistakes I made as a younger trainee was concentrating on building up the number of reps I could do on pull-ups without focusing early enough on adding more weight. After a couple warmup sets of bodyweight pullups I go right with the weighted pullup variation. Here, we do a few sets training close to failure on every set.
We also take the opportunity to do drop sets as well. Perform a set of weighted pullups and immediately strip away the weight and then hop right back up on the bar and rep out the bodyweight version until failure once again.
Next up is the chest supported row. The particular machine I’m using here is called the humbler. Why? Because the amount of weight that you can use on it is less than what you may think you could use. It does such a good job of isolating the back muscles and taking the lower back out of it that you are forced to use more of the muscles you are trying to train. Once again, we use a few different intensity techniques to make this brutal pull workout even harder.
On my last set, Jesse is assisting with lifting the weight through the positive part of the rep and allowing me to focus mostly on the slow eccentric part of the rep. This has a great stimulus for muscle growth due to the prolonged time under tension and the muscle damage that can be incurred through slow eccentrics.
Next is the lat pulldown. Typically, I prefer the underhand variation of the move when it’s included in a pull workout. That said, with my torn right biceps I have to be a little conscientious of this and make the necessary adaptation. This involves using a bar that allows me to take a slightly more neutral grip. The decrease in supination can take some of the strain off the biceps and let me focus more on pulling with the lats and mid back.
Again here, we take the opportunity to intensify the sets in this pull workout by performing some slow negatives at the end of the sets performed on this exercise.
I’ll purposely increase the weight on the stack and perform a bit of a cheat on the concentric part of the lift just to put myself into position for another overloaded negative.
We move onto the biceps and brachialis at this point. One of my favorite ways to train the biceps is with a standing alternating dumbbell curl. That said, again I have to make some considerations for my torn biceps. Instead of grabbing equal weight and letting the weakness of the right arm dictate the load that my healthy arm has to lift, I simply grab two different weights.
In general, I have about a 10% decrease in strength in the right arm vs the left arm on my direct biceps exercises.
The brachialis is then targeted with a hammer curl variation. Instead of doing a typical neutral grip hammer curl I can increase the focus by taking a fully pronated position of the forearm. This is called a cross body hammer curl. Once again, I look for an opportunity to perform some drop sets towards the end of the working sets for this great pull exercise.
Finally, no pull workout is complete without my favorite exercise, and the one with pull in it’s name - face pulls! Here you want to see if you can grab two ropes to perform it. The additional rope allows you to get into a better arm position at the contracted position of every rep.
Finish up with some overhead raises on the face pulls to make sure that you are increasing the time under tension and treating each and every rep as a focused contraction.
Here is a recap of the exercises shown in this pull workout:
Weighted Pullups
Chest Supported Rows
Neutral Gip Lat Pulldowns
Standing Alternating Dumbbell Curls
Cross Body Hammer Curls
Facepulls
If you like this pull workout and are looking for a variation of this that you can try yourself, be sure to head to athleanx.com and check out our AX1 program. It has a push, pull legs training split that you can use to build ripped athletic muscle in just 90 days.
If you want a free pull workout that you can try, be sure to use the athlean x pull workout here on youtube and remember to subscribe and turn on your notifications via the link below so you never miss a new video when it’s published. 
Хобби
Enjoy this pull workout? You will LOVE my PERFECT push workout - ruclips.net/video/HE45jVN7XKM/видео.html
Yup I'm a beginner and probably gonna start with these
Is that chest supported lever row made by Elitefts, for I'm looking for a similar lever row machine where the weight horns project sideways rather than forward when loading plates?
I like how this one is in a public gym, adds a nice vibe for some reason
I think this is Jesses gym
Yea
@@Linnerd he doesn’t own it but he works out there almost daily
Doesnt he has his own gym?
@@Linnerd it’s his local gym. he only trained at jeff’s gym cause he would be in the videos and editing there
This video was a nice change of pace. Jeff obviously puts in the work, but it’s inspiring to see it, especially with those weighed pull-ups.
Love Jesse's progress. He became a beast throughout the years 💪
He really has. Props to Jesse!
Yeh I was shocked seeing him. That’s two years right there. Amazing.
Agreed! Gone from gummy bear baby to protein powder packing jacked!
Dude for real!!! Gives the channel a lot of credit
@@davidhale6929 2? He's been on the channel working out since 2017/2018
I literally stopped what I was doing when this vid just dropped. Watching Jeff and Jess actually working out always equals an instant click. Both of them are beast's man
Sounds like you wanna blow them at the same time
Haha same
Did it break when it fell from your hands?
@@LP3me his mouth watered because he really likes guys
These two are def not beasts.
Love to see Jeff and Jesse in the wild, more of this please 🙏💪🏻
Jeff is one of the most humble and respectful people in the industry! I love how much he and Jesse have helped each other throughout the years
I came across Jeff’s channel in my mid thirties when I was around 88 kg. Now, I’m facing my mid forties weighing around 83 kg. Jeff’s videos have informed, educated and motivated my workouts for so long that it’s weird: he has been in my life for so long but does not know that I even exist. It would be great to see videos of Jeff’s workout more often in public gyms, so that he may bump into regular people who he helped so much. We would love to meet you and thank you in person. Spend more time hanging out with your fans around the world, Jeff. We are your life’s work. (Mike from South Korea)
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Jesus loves you all! ❤️
Remember that He died and rose up again for you to be in heaven with Him! Believe on His name and repent of your sins and be saved!
Have an amazing day ❤️
@@Gg-ij7li why does “God” allow for so much poverty and suffering to exist
Hey Jeff! Had a torn Meniscus in my left knee and have now recovered from it. But I'm not able to regain the strength in thay knee and it seems like my left foot and left knee are not aligned. My left knee points in an inward direction with respect to my left foot. I play football (soccer) and I've been facing problem while running. I've spent enough time improving my hip external rotation and lateral glute strength but nothing seems to work. Please help!
Hi, Jeff. I have a pain in the inside of my elbow, most probably a flexor pronator strain. What should I do in order to get rid of the pain?
Mr. Jeff i a have shaggy chest not gyno should i do body recompositon does it will effect my body size?(increase in size or decrease)
I really like these workout videos with Jesse. Shows us exactly what you're doing and is a good change of pace for the channel.
PLEASE continue to show full workouts! It gets me motivated and it gives me something to reference to try and match. Pushes me toward a goal
I love Jeff’s dedication to the viewers.
Sooooo...
I haven't seen Jessie is SOME time and am amazed at his GAINS! And, Jeff, I am "humbled" at the technique and number of pull-ups you're doing with biceps tare. 💪🏽
You are proof that the science is the most important component.
Love these videos, watching both Jeff and Jesse train together gets me pumped!
Jeff, as a long time viewer, i find this video refreshing and useful as it gives frank insides into how an expert like you goes through the workout. I also appreciate that this is a public gym where 99% of your viewers workout.
If I can make a request then please do more videos on injuries and injury prevention. I think there is a major gap in the fitness industry where no one wants to bell the cat and talk about injuries. If anyone can do it, it is of course you. Cheers.
Just started this video and I’m really loving this vibe. Awesome video Jeff.
This is an awesome break seeing you guys actually out there hitting it. Jeff, you’ve got to be a proud papa with how far Jesse has come. More of this, please 🙏
Love these two! Even motivating an old man like me at 51 to keep pushing it to the limit..thanks guys!!!
Jeff is 47, you ain't old brother
Your only as old as u think. Age is just a number. I'm 50 and still pushing it 5-6 days a week in the gym with max effort
@gym garage man…
old at 51? Seriously?
Aye, I must be ancient at 61! I’m 5’0, 95 lbs and have been watching!listening and incorporating Jeff’s moves for a long time! Love love this guy!
LOL, you are old ? I'm 62 and don't look or feel old.PS. , my motivation comes from within me ,not watching other people.
I'm pushing 64 and just started an athlean x program. Age doesn't mean anything as long as you're willing to push yourself. Love Jeff and Jesse.
Jesse always brings levity to these videos! Humor always sells and being humble with humor sells more. Keep it up!
I like this longer format you have here. The more calm chilled out tone with less cuts is nice too. You just let the work out speak for itself
Seriously cool to see you guys training in this setting. Starting an 8 week program tomorrow before I begin AX1 in mid December and this was very motivating.
It's that "at my age" aside that got me, I'm 'way' over 50 and still doing all I can to keep my condition. I know I'll never be as strong as I was 30 years ago, but you are where you are, no excuses.
Either way, you guys have an awesome format for these videos, whether it's explaining the science behind the different muscle workouts or you guys just pumpin' out at the gym. Also the good natured humour keeps me coming back for more! Great channel, keep up the good work!
It's so heart warming to see them both working out together. I feel like I'm watching a proud dad ride a bike with the son he taught to ride
Keep going with these videos of you training, they are nice and it is useful to see how you train. Thanks for posting this.
Bless Jeff with that injury 🙏 Very sorry to hear about it and hope you make as full a recovery as possible bro!
dealing with bicep and shoulder issues too- always good motivation to see you working through an injury...
Jesse's steady progress over the years is so cool and inspiring, he looks really great at this point. Love this style of video guys. Cheers!
Love these videos. Very laid back and good banter between you both while still providing expert knowledge and advice
It's nice to slow things down with this style of video. Love the production quality of the videos recently but this change of pace is good to through in once in a while. You guys aren't performing for the camera, you're just being real. Respect
So good to see you two beasts working out togheter. I hope your biceps will heal soon at 100%. Your video means a lot to me, you have np idea how you affected my life Jeff. You give me the push i needed 4 years ago to join the military in my country(italy) and it was for the best. Thank for the hard work. Congrats Jesse for the immense gain bro
Thank you for what you do! I'm a 62 year old that from 1974-1991 had lifted weights not with the best form that ended in 1991 with back surgery. With L5 shifting forward on S1, I had been discourage from picking up lifting weights. At the beginning of 2021 I injured my shoulder, rotator cuff, full thickness tear of supra spinatas and subscapularus also full tear of transverse humerus ligament. At first I was able to gain strength by continuing work and started doing DB exercises and much of the pain was gone. But I still had limits in motion and strength. So I went to physical therapy and began searching the internet for rotator cuff information, motion and strength improved but not 100%. Surgery was suggested, not keen on that until I saw the MRI and could see the damage in my shoulder and that my tendon to my long head of my bicep was the cause of most of my pain as it moved in and out of were its home was. I had the surgery, they reattached the two muscles and relocated my bicep tendon to my humerus. 8 weeks of me moving my shoulder in a sling then 4 months of therapy, This is the reason I'm writing to thank you, I found your videos and the answers to why I should have never stopped lifting. You talk about working around your injuries and doing what you can with it. I wish I would have gotten that message back in 1991 along with corrective exercises. Thank you for giving me new life through the knowledge you share with us.
I don’t know why it’s so satisfying seeing Jeff just work out regularly
Athlean x is the best workout information available. I am truly happy you and your team have earned success.
Love the full public workouts! Very motivational seeing you on the grind, instead of educating/motivating us to grind 🙌 it’s a different vibe which is nice :)
Let’s see more of these! I really enjoyed it. Good stuff.
great pull workout. love these formats, keep em coming!
This is the first full workout vid I've seen by y'all. I'm a fan
I really like that kind of "vlog" videos and that Jeff and Jesse are in a public gym.
*Working out with you for a year and now I decided to made my own workout channel to help more people, only 60 sub now but hope one day I will help somebody like you helped me!*
These are so cool. Something new but still just as informative. We get to see their lighter side.
This is too cool watching Jeff and Jesse do a real workout together, real-time, teacher and student! Jesse has come a long way, looking buff! Jeff is the Pro!
Guys Jeff video's has changed
Jeff finished training for us in this channel knowing there is always something new to learn.
now he has more of a retired Jeff video's and I love it thanks u Jeff in 3 or 4 years that is known u r channel my body changed dramatically and unlike other channel's that work for numbers Jeff done his job and now just occasionally adding something new to educate and entertain .
love it warms my heart and pumps me to train both at the same time which is unique and new feeling .
This is great cos we get to see what kinda weight you guys are working with. Too many videos don’t show this and I always want to compare my limits with that of the creator to see what I could be aiming for on exercises like the lat pull down for example
Cheers Jeff and Jesse
Best video that has been put out on this channel since his ‘Best To Worst’ series. More of this please.
True true
Make more videos like this. It's actually good to see you go to public gyms working out
I love this video! I love that it was in a public gym Going through a full work out! I especially love the breakdown of the face pole. Good reminder!🎉
TWO ROPES! That’s the secret ! Wondered why I couldn’t do them properly!
This video was a great one, Jeff.
Facepulls helped my erectile dysfunction
Jeff is one of the few RUclipsrs I'd love to meet in real life and ask advice. Love the video guys. Awesome job.
Most thorough and relevant conditioning and bodybuilding instruction on the internet!👊🏽
10:34 I have been doing that "Two ropes" trick for years, It's the best way to go for a face pull!
Tell Jessie he needs to supinate his left hand more when doing those alternating curls. He's got to attack that muscle imbalance.
Love watching/listening to vids like this while lifting. It’s usually RP, but feels good seeing one from you guys too 🙂
We finally get to see the teacher at work 👏🏾. You got to do more vids like this.
Jesse is the student who's slowly becoming the master. Love to see it.
Huge respect sir..💯💯
Great video, very interesting to see one of your full workouts while still being an informative video. Keep up the great work guys. By the way Jesse's progress has been phenomenal, I've been watching your videos from the beginning and the transformation is tremendous.
I learn the most from your work outs. I have made that last pull exercise part of my routine. Looks like I may he’s been doing it wrong though now I will rework that one. Thanks. Hope that bicep tears gets the proper medical attention and you get well soon. Jesse focus. 😅
Jeff, could you give us an insight as to why you did not go for a surgery to reattach the tendon?
Were you advised against it? If so, why?
It is always heartbreaking to see that kind of injury left without a treatment, as your arm will never look even remotely as good as it used to...
And while mobility might still be there, it is hard to pretend that aesthetics is not hugely important part of working out.
80% of orthopedic surgeries don’t help or fail. Medicines own data picked from British journal of medicine or lancet
Lengthy recovery. Immobilized by a cast at a 45 degree angle to the torso. I would suggest it is the same reason for living with the second inguinal hernia- “there will be time enough for counting when the dealing’s done.” In the meantime Jeff is creating this wonderful content for us and the harvest is bountiful. It’s impossible to imagine how many people he has helped but to his enormous credit he isn’t finished yet.
Tore my biceps in 2019. Didn't want to be limited so I had surgery. Reattached and was out of the gym for about 75 days. Now good as new with no limitations. Might even say the repaired side is stronger than the other.
I partially tore my left distal bicep tendon in October 2020. The initial consult/opinion was to not have the surgery and just work around the limitation. Got a second opinion, had surgery, and was back to "normal" training in 7 months. It was well worth it. Looking at both arms now, you can only tell which had surgery based on the scar.
Was wondering this same thing
How did you get the injury with your biceps and what is the most important things to do to avoid most injuries?
Appreciate you guys!💪
very cool to see you two just out in a "normal gym" I like this video style
also
thanks for the new puppy instagram to check out jesse !
Awesome video, I love these types of vids from you athleanx
Just when I needed a pull workout. Appreciated Jeff
Sorry to hear about bicep tendon. How did you do it? How long will it take to fully repair? And will it restore back to normal shape and function? Tnx.
Watch this:
I Got My Test Results (BAD NEWS)
QUESTION: Jeff you stay very lean, and as a thin guy myself, I find that I can struggle to gain muscle. Do you think it's beneficial to carry some extra fat, even if it doesn't look as aesthetic?
Gain some mass. But don’t turn in to a fat bastard. If you gain one belt notch that’s ok. Just make sure you your compound lifts go up. If you put 25 lbs on your compounds. Then it’s worth it and you gained muscle with some fat. Hold on to that mass for at least a year. That 10 to 12 lbs will be your new body weight.
Everyone got different goals, you dont gotta be like Jeff
I love how there was no music on the video, more of a focused feeling and I enjoyed it
Really enjoyed this kind of video Jeff. Like a walk-through follow along type guide for yawls work out here with you and Jesse. Good work guys
Complains about social media's influence in the gym *WHILE* making a video *FOR* social media.
I was here to see if the underhand lat pulldown is a good idea for pull days. Got the answer, along with info on how Jeff is training around his injury. Thank you, team athlean!
A nice change of pace! Keep up with the good videos 💪🏼
Wow what a change, please do more of this type of video please
These videos are so charming and educational at the same time. Love em'
Loved this, need more videos like this but with better soundtrack, Workout vlogs are pure motivation.
You got injury and still go like a beast. Man... Mad respect!
Good content. I’ll be trying this routine tomorrow. Waiting for the push day routine next.
More vids like this !! Definitely one thing to preach it but to see you actually getting in set by set is totally different brother
Enjoyed this video alot. Nice to see somewhat of a full workout
YESSSS!! FULL WORK OUT VIDS ARE FINALLY HERE 😊
Seeing Jeff and Jessie do a full workout is my happy place 😊😂
wow, really nice to see you Jeff in a new format!
i like these type of chill video, keep it up jeff! and also jesse!
Dear Jeff, love your channel and always incorporated your ideas. The next months I have to recover from a knee surgery and I was wondering if you could make a video on how to train your body when you cannot put pressure on your knee. As I am eager to train during recovery I'm curious how I could train my upper body, arms, abs and cardio to keep my strength. Cheers from the Netherlands!!!
Love this! Make more videos like this, Jeff!
I think it is good mixing it up and going to a commercial gym for videos once in a while. Makes it interesting again.
Your always educational and entertaining.. thanks.. to you and Jessy what an electric team
I'm very happy you made a full workout video. Thank you 👍
This was dope by the way, watching Athlean X has always felt as if I was taking a crucial university course on fitness and how to work my body properly. This video felt very laid back, almost as if we got to go to Disneyland with Jeff and Jesse.
It’s good to see you as confident in a a public gym
That was tough looking work out, but you both survived it, excellent job well done 👍🏽👍🏽👍🏽👍🏽👍🏽
FULL WORKOUTS! A great idea!
Love these vids. Its like watching my dad lift for some reason. Just awesome.
This video was a nice change of pace. It was cool seeing Jeff in the “wild”.
Loved this video because it's so rare to go off script and be themselves this way. Also, i need Jeff's hair follicle workout because his hair was looking great that day.
Jeff bro much love my transformation has been incredible and I owe a lot to you and Jessie
The double rope face pull with a shoulder raise is a terrific exercise and finisher. It’s seldom not in my weekly routine
Another awesome video Jeff, they’re always greatly appreciated! Just an off-topic query/suggestion, have you ever thought of putting together a specific sports series of videos? E.g.: what muscles are used for a massive golf drive and exercises for them…or a baseball pitch or strike; a power ten pin bowl strike; a heavy archery draw weight; etc, etc, etc. I know there’s articles and videos all over the web, but you know, they’re not Jeff videos.
You guys are at rip I always get a good laugh with you guys getting on each other
Love these videos , seeing visuals really help out .
Love this different format.