Jeff Nippard Shares His Ideal Science-Supported Back and Biceps Blast

Natural bodybuilder and strength coach Jeff Nippard recently shared his ideal pull-day workout for building a thick, muscular back and peaked biceps. True to form, Jeff Nippard selected exercises based on scientific evidence for maximizing muscle growth.

With 3.8 million YouTube subscribers, Jeff Nippard has built an empire delivering research-backed fitness advice. His back and biceps workout exemplifies Jeff Nippard’s scientific approach. 

He explains the reasoning behind each movement and technique for optimal results. Let’s break down Jeff Nippard’s science-supported workout.

jeff nippard traps
via jeff nippard instagram


Jeff Nippard begins every training session with a dynamic warm-up to increase blood flow and range of motion. His pull-day warm-up includes 5 minutes on the stairclimber followed by stretches.

Properly warming up primes the muscles for action and may help reduce injury risk compared to strength training cold.

One-Arm Half-Kneeling Lat Pulldown

Kneeling lat pulldowns allow a more excellent range of motion versus standing and provide added stability. 

Jeff Nippard grabs a D-handle attachment with one hand and pulls it down in front of his body while stabilizing with the other hand planted on his front knee. The half-kneeling position prevents excessive rocking and allows Jeff Nippard to isolate the lats. 

He keeps his elbow pinned and forearm perpendicular to the ground throughout. Pulling only to the torso rather than behind engages the lats better.


Next, Jeff Nippard performs one all-out set of wide-grip pull-ups to muscle failure. Research supports training to failure with moderate loads for muscle growth. Pull-ups check both boxes.

Jeff Nippard uses a wide overhand grip to shift tension toward his lats. He recommends using momentum or assistance on the final reps rather than compromising form. Pull-ups build incredible lat width and function.

Kroc Row

jeff nippard powerbuilding excel
via jeff nippard instagram

The Kroc row, named after powerlifting legend Matt Kroc, allows for heavier loading compared to strict one-arm dumbbell rows. 

Jeff Nippard preaches using controlled momentum to lift more weight and boost mechanical tension safely. He leans forward slightly for better leverage, letting the dumbbell hang before explosively pulling into his abdomen. 

The Kroc row torches Jeff Nippard’s upper and middle back, allowing heavier loads than stricter form permits.

Cable Shrug-In

Cable shrugs better mimic the horizontal orientation of the upper traps versus barbell shrugs, per Jeff Nippard. The low pulley position lines up ideally with the upper trap muscle fibers.

jeff nippard chest workout
via jeff nippard instagram

Jeff Nippard stands in front of the pulleys and violently shrugs his shoulders toward his ears. This creates immense upper trap contraction. He uses minimal leg drive or torso movement for isolation.

Reverse Pec Deck Flye

This machine targets the often neglected rear delts. Jeff Nippard says pulling outward then back better activates the posterior head. He alters his hand position each set to hit different angles.

The reverse flye completes Jeff Nippard’s 360-degree shoulder training. Combining heavy presses and rows with reverse flies helps prevent imbalances and injuries.

Overhead Cable Biceps Curl

Jeff Nippard finishes with seated overhead cable curls to bomb his long biceps head. Keeping his upper arm fixed, he curls the handle beyond his head for a deep stretch and peak contraction.

Overhead cable curls better isolate the long head than regular curls, improving biceps shape. Jeff Nippard advises additional biceps work for full development.

The Takeaways

A few key takeaways from Jeff Nippard’s science-supported back and biceps workout:

  • Warming up properly prepares muscles for intense training.
  • Intelligent exercise selection targets muscles from ideal angles.
  • Controlled cheating can enable more significant overload on some lifts.
  • All-out sets to failure provide powerful growth stimuli.
  • Multi-plane movements train muscles through full ranges.
  • Adjustable cable machines allow endless variations.
  • Target weak points from multiple angles for balance.

Jeff Nippard demonstrates that intelligent programming trumps simple iron-slinging. We can make every rep count toward our goals by considering anatomy and biomechanics.

jeff nippard push pull legs
via jeff nippard instagram

With his proven scientific approach, Jeff Nippard is an invaluable resource for evidence-based training. 

Both beginners and advanced lifters can optimize their workouts by applying his research-backed principles.

If you’re seeking a chiseled, proportional back and biceps, try implementing Nippard’s workout next pull day. Just be ready to feel the burn!

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