I Rank EVERY Back Exercise, WORST to BEST (Using Science)
Summary
TLDRThis video script delves into the intricacies of back exercises, evaluating various options for targeting different muscle groups. It discusses the effectiveness of pull-ups, chin-ups, lat pull-downs, and rows, considering factors like resistance profiles and muscle engagement. The script also critiques the use of deadlifts for back growth and highlights the benefits of certain exercises like seated dumbbell shrugs and T-bar rows. The ultimate recommendation for an all-around back exercise is a T-bar row for its comprehensive benefits.
Takeaways
- 💪 No single exercise is universally the best for the entire back due to the variety of muscle groups involved.
- 🤸♂️ Chin-ups are a good exercise for the lats but have limitations in resistance profile and rep range flexibility.
- 🤔 Pull-ups may be slightly better than chin-ups due to the overhand grip which stretches the biceps more effectively.
- 🌟 Assisted pull-ups using machines are preferable over banded pull-ups for maintaining resistance profile and ease of setup.
- 🔽 Lat pull-downs are effective for lat growth, offering benefits like reduced core stabilization and adjustable resistance.
- 🚫 Plate-loaded pull-downs often have a disadvantageous resistance curve and require more setup without additional benefits.
- 🤷♂️ Pullovers are great for isolating the lats and can be particularly effective when done with dumbbells for better stretch and resistance.
- 🙅♂️ The notion that pullovers mainly target the pectoral muscles is disputed and lacks sufficient evidence.
- 🏋️♂️ For upper traps, exercises like seated dumbbell shrugs are highly effective due to reduced fatigue and built-in range guide.
- 🚫 Deadlifts and rack pulls are not the best for back growth due to their high fatigue and limited direct stimulus on the back muscles.
- 🏋️♀️ T-bar rows and chest-supported rows are superior to traditional barbell rows due to better resistance profiles and reduced stabilization requirements.
Q & A
What is the main argument of the video regarding the best exercise for the back?
-The video argues that no single exercise can be considered the best for the entire back due to the complexity and variety of muscle groups involved. However, it promises to identify the single best exercise for building overall back size by the end of the video.
Why are chin-ups considered a good exercise for the lats?
-Chin-ups are considered good for the lats because they train the muscles through a full range of motion and can be adjusted for lighter or heavier training by using a weight belt. They are also time-efficient as body weight alone provides adequate resistance for many individuals.
What is the difference between chin-ups and pull-ups in terms of muscle training?
-The main difference lies in the grip: chin-ups use an underhand grip which trains the lats through shoulder adduction, while pull-ups use an overhand grip which trains the lats through shoulder extension.
Why might pull-ups be considered slightly better than chin-ups for certain individuals?
-Pull-ups may be slightly better due to the overhand grip which lengthens the biceps, placing them in a more stretched position and potentially making pull-ups more effective for biceps development while being equally effective for the lats.
What is the issue with using bands for assisted pull-ups and how does it affect the exercise's effectiveness?
-Bands for assisted pull-ups require more setup than traditional pull-ups and reduce resistance most in the stretched portion of the lift, keeping it essentially unchanged at the top. This is not ideal as the resistance profile is compromised, making it less effective for hypertrophy.
How does the lat pull-down compare to pull-ups in terms of training the lats?
-The lat pull-down is considered a better exercise for lat growth on average than pull-ups because it reduces core stabilization requirements with the use of a thigh pad, allows for adjustable resistance, and is accessible to beginners. However, it lacks resistance in the stretch and limits the stretch on the lats.
What are the benefits of using a machine assisted pull-up over banded pull-ups?
-Machine assisted pull-ups require minimal setup, allow for easy warm-up with adjustable assistance levels, and do not alter the resistance profile meaningfully, making them more effective for hypertrophy without the downsides of banded pull-ups.
Why is the seated dumbbell shrug considered the best exercise for upper traps according to the video?
-The seated dumbbell shrug is considered the best for upper traps because it maximizes the likelihood of the traps being the limiting factor, is time-efficient, and provides a built-in length and partial guide, limiting overall fatigue and stabilization requirements.
What is the speaker's view on deadlifts and rack pulls as back exercises?
-The speaker believes that while deadlifts provide some benefits for back growth, they are not the best choice due to the time and effort required to set up and perform them, the fatigue they cause, and the fact that other muscle groups are likely to fail before the back does.
What is the final recommendation for the single best exercise for overall back size at the end of the video?
-The video concludes that the T-bar row is the single best exercise for overall back size as it provides a good stimulus for the lats, erectors, and upper back muscles, which are crucial for a well-developed back appearance.
Outlines
💪 Back Exercise Tier List and Analysis
The paragraph discusses the complexity of identifying a single best exercise for the entire back due to the numerous small muscle groups involved. It introduces the concept of tiering exercises for the lats, upper traps, and other back muscles, starting with chin-ups and pull-ups. The author critiques chin-ups for their resistance profile and lack of flexibility, while pull-ups are slightly favored for their grip and effectiveness on biceps. The paragraph also touches on assisted pull-ups and their limitations, as well as the benefits of lat pull-downs and their variations.
🏋️♂️ Advanced Back Exercises and Their Effectiveness
This section delves into more specialized back exercises, such as pullovers and their variations, focusing on isolation and the importance of the stretch position for effective muscle training. It evaluates cable pullovers, machine pullovers, and free weight pullovers, highlighting the benefits of each and their respective drawbacks. The paragraph also addresses misconceptions about pullovers being primarily chest exercises and emphasizes the importance of scientific evidence in exercise selection.
🤔 Evaluating Deadlifts and Other Compound Movements for Back Training
The paragraph explores the effectiveness of compound exercises like deadlifts and rack pulls for back development. It argues that while deadlifts are beneficial for overall strength and engage the back muscles, they may not be the most efficient for back hypertrophy due to the involvement of other muscle groups and the high level of fatigue they induce. The author suggests that the benefits of deadlifts for back growth are limited and that other exercises may be more targeted and efficient.
🏋️♀️ Upper Back Exercises and Their Role in Building a Jacked Appearance
The final paragraph focuses on upper back exercises, comparing various rowing techniques and their impact on muscle development. It discusses the benefits and drawbacks of barbell rows, dumbbell rows, T-bar rows, and chest-supported rows, emphasizing the importance of resistance curves and the stretch position. The paragraph also introduces single-arm variations and machine rows, discussing their advantages in terms of stabilization and time efficiency. The author concludes with a personal recommendation for the T-bar row as a comprehensive back exercise and mentions Rascal Apparel as a sponsor.
Mindmap
Keywords
💡Exercise
💡Lat Pull Down
💡Resistance Profile
💡Chin Up
💡Pull-Up
💡Stabilization
💡Hypertrophy
💡Deadlift
💡Traps
💡Row Variations
💡Inverted Row
Highlights
No single exercise can be considered the best for the whole back due to the variety of small muscle groups involved.
Chin-ups are a good exercise for the lats but have limitations in resistance profile and rep range flexibility.
Pull-ups may be slightly better than chin-ups due to the overhand grip which stretches the biceps more.
Banded pull-ups have downsides such as increased setup and altered resistance profile, making them less ideal for hypertrophy.
Machine assisted pull-ups are beneficial for their minimal setup and maintained resistance profile.
Lat pull-downs are effective for lat growth, offering benefits like reduced core stabilization and adjustable weight.
Different grip positions on pull-downs affect the stretch on the biceps and effectiveness on the lats.
Plate loaded pull-downs often have a resistance curve that is less favorable compared to traditional pull-downs.
Pullovers are an isolation movement for the lats, with the cable pullover being less stable but offering full stretch.
Machine pullovers solve instability issues and provide a better stretch, making them a high-tier exercise for lats.
Dumbbell pullovers are highly effective for lats due to their resistance and stretch characteristics.
The effectiveness of pullovers for pectoral muscles is disputed based on questionable assumptions and evidence.
The 'myapt' app will use scientific findings to rank exercises and provide individualized programs for muscle building.
Farmer's walk may not be the best for trap growth due to its many moving parts and setup requirements.
Standing barbell or dumbbell shrugs are effective for upper traps but have limitations in fatigue and technique.
Seated dumbbell shrugs are a top-tier exercise for traps, offering benefits like reduced fatigue and built-in length and partial guide.
Deadlifts and rack pulls are not the best for back growth due to their fatiguing nature and lesser stimulus on the back.
Barbell rows are a time-tested movement with benefits but suffer from a challenging resistance profile and setup time.
Dumbbell bent over rows offer more time efficiency and stretch than barbell rows but still have room for improvement.
T-bar rows provide more resistance in the stretch and are easier in the shortened position, making them superior to barbell rows.
Chest supported rows reduce stabilization demands and offer a good resistance curve, making them a low-tier exercise for upper back.
Inverted rows are underrated for upper back exercises, offering a good resistance profile despite their limitations.
The T-bar row is chosen as the best overall back exercise for growth, providing lat, erector, and upper back stimulus.
Rascal Apparel is recommended for gym clothing, praised for its fit, comfort, durability, and design.
Transcripts
no way I can simply call one exercise
the best for the whole back there's so
many different small muscle groups that
no one single exercise could be S tier
for all muscles in the back however at
the end of the video I'll try to Crown
the single best exercise for building
overall back size let's start with the
lats first we have the chin up the chin
up is widely available to lifters trains
the ls through a relatively full range
of motion and can be trained lighter or
heavier by use of a weight belt provided
you're strong enough they can also be a
time efficient option since just using
your body weight is an adequate
resistance for many however it doesn't
have an ideal resistance profile
according to the research I've been
involved in we want more resistance in
the stretch position in the dead hang
and less resistance in the shortened
position unfortunately this chin up is
hardest at the very top of the rep
similarly most people aren't able to do
very many chinel
limiting the rep range flexibility that
the exercise provides finally any pullup
variation involves a fair amount of
stabilization from the core musculature
which can take away from taking the lots
to failure with all that being said
chinups are still a good exercise I'll
put them into a TI for lats let's stick
with pull-up variations and talk about
the pull-up the only difference between
the chin up and pull-up is the grip
being used underhand for the chin up
overhand for the pull-up
it trains the lats through adduction
versus extension of the shoulder what
tier should the pull-up fall into well I
think all being equal the pull-up may be
a slightly better option than the chin
up this is a hot take so let me justify
myself the real benefit lies in the grip
being adopted since an overhand grip AKA
pronation of the wrist joint lengthens
the biceps it trains them in a more
stretched position which presumably
makes pull-ups more effective for the
biceps while being just as effective for
the lats so I'm going to put pull-ups
into the a just above chinups how could
we address the rep range flexibility
issue of the pull-up some people aren't
even strong enough to do a single
pull-up after all that's right banded
pull-ups or assisted pull-up machines
banded pull-ups allow you to deload the
pull-up but they bring on more downsides
for their one upside first they require
more setup than a traditional pull-up
second and most importantly they reduce
resistance most in the stretched portion
of the lift and keep it essentially
unchanged at top it's like taking a dull
knife to get sharpened only to get back
an even doller knife so I'm going to put
the band assisted pull-up in C tier it
can have its place as a progression into
pull-ups but for hypertrophy there are
better options specifically the machine
assisted pull-up this machine requires
minimal setup allows you to eat easily
warm up by starting with a greater
amount of assistance and doesn't alter
the resistance profile meaningfully
therefore since it allows nearly anyone
to do pull-ups but without any negative
impact on the resistance profile I'll
put the assisted pull-up into low s TI
let's move on to the Nemesis of the
pull-up the pull down you heard me wax
poetic about the benefits and drawbacks
of the pull-ups the same benefits
largely apply to the pull down with a
few additional benefits
first by using the thigh pad the
stabilization required by the core
decreases substantially making it more
likely the lats get trained well second
you can load pull Downs as light or
heavy as you want to I'm sympathetic to
the idea that you can get too strong to
do the full stack for 5 to 20 reps with
good technique but I've never seen that
happen finally this exercise is friendly
to nearly anyone even the beginner can
use it that's not to say the pull down
doesn't have any limitations
just like the pull-up it doesn't provide
much resistance in the stretch and it
usually limits how much of a stretch you
can get on the lats however all in all I
think the lat pull down is a better
exercise for lat growth on average than
the pullup let's start with the
underhand and neutral pull down these
two exercises mostly train the lats
through shoulder extension straight into
a there you go the overhand l pull down
it has the same Advantage as the pullup
has over the chin up a greater stretch
on the biceps straight into midest here
it goes what about the lat pull Down's
estang cousin the plate loaded machine
pull down well machines vary so I can't
speak to your exact machine but most
plat loaded lever pull Downs tend to be
hardest in the shortened position they
also require more setup than a
traditional pull down for no additional
benefit besides being the alpha
male/female in the gym pulling six PPS
that's plates per side for the
uninitiated into beta
pull-ups pull Downs we've covered those
what other directions are there over has
got to be a direction of some kind
that's right pullovers pullovers are the
isolation movement of the lp World while
other muscles can contribute to shoulder
extension The Joint function occurring
during a lat pullover it limits motion
of other joints therefore it has the
benefit of making it more likely the
lats will be the first muscle to give
out thereby being trained to failure
first the cable pullover or lot trayer
it provides for a full stretch on the
lats with some resistance however it's
also a little bit unstable it's common
for people to shift their hips around
during the rep and a little tricky to
achieve a full stretch I think the K
pullover is good but not great into mid
a0 what about the machine pullover well
the machine pullover solves the
instability and stretch issue as such it
makes for a better exercise the only cat
is that this machine is so rare I can't
in good cont launchs rated too highly
into high a goes for the final exercise
for the lats we have the free weight
pullover you can do these with a barbell
or a dumbbell but I'll be talking about
the ladder here the dumbbell pullover
resolves the issues of instability and
difficulty getting into a stretch
position after all the resistance is
largest in the stretch position so the
weight literally pushes you into the
stretch add on to the crazy resistance
and stretch that this is an isolation
exercise for the lats like any other
pullover and you've likely got yourself
a phenomenal lat exercise pullover into
the highest tip I already hear you
saying my favorite influencer claims
pullovers are all pecs this likely
relies on a couple of incorrect
assumptions first the idea that
neuromechanical matching strongly
predicts and exercises hypertrophic
effects and second the validity of
surface electromyography or EMG as a
means to predict longitudinal
hypertrophy neither of these assumptions
have sufficient evidence behind them to
support their relevance I can make a
whole video on this if you'd like if
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moving on to the upper traps while the
upper traps get some work in the loaded
stretch from any deadlift excise or
anytime you hold on to decent weight
they don't get trained directly that
well otherwise first we have the
farmers's walk while the farmers's walk
is an old school exercise I don't think
it's the best choice for trap growth
applying the same criteria we always do
to excise selection it simply has too
many moving parts to maximize the
likelihood of the traps being the
limiting factor it's also an asymmetric
hold which we simply don't know yet
whether it's as effective or less
effective than a dynamic contraction
finally it's a pretty big pain in the
ass to set up for find the space for and
before for those reasons s here for
grocery Hall training but SE here for
hypertrophy next the standing barbell or
dumbbell shrug these have a few benefits
over the formers walk for one if you use
straps your traps will very likely
become the learning factor and be
trained close to failure for another the
dumbbell shrug specifically can be a
very time efficient option allow you to
Plug and Play grab the dumbbells and get
going dumbbells also have the advantage
of not hitting your privates
Unfortunately they both have you
standing up which can be fatiguing in
its own right when holding on to heavy
weights for those reasons baral shrugs
go into low A and D shrugs go into high
a finally we have the seated dumbbell
shrug all the benefits of the standing
dumbbell shrug with a couple of added
benefits one you no longer need to lift
the weights up and you get to sit down
which can limit overall fatigue and
stabilization two you get a built-in
length and partial guide simply end the
rep when the dumbbells touch the bench
or your thighs and you're doing length
and partials s tier for the seated D mus
rug my favorite trap exercise let's
switch gears I mentioned hoisting heavy
weights for the upper traps what about
deadlifts and rack poles are they a back
exercise the deadlift takes some boxes
for back growth for one your spinal
extensors the erector spin a are
probably being trained reasonably well
since you're resisting spinal flexion
the whole time to a much lesser extent
there's likely some resistance on the
upper back musculature too just like not
very much of it compared to an actual
lat or upper back exercise but that's
where the benefits end for one setting
up the deadlift for a hard set takes a
while if you're reasonably strong the
deadlift just trains so many things
somewhat well but the back isn't one of
them your gluts hamstrings and adapters
will almost certainly give out long
before your back does the deadlift is
also very very fatiguing relative to how
much stimulus your back gets in fact
it's one of the most fatiguing exercises
period so into CA and don't get me
started on rck P it's essentially all
the downsides of the deadlift for the
back with the additional downside of
using even a lot more weight detail
finally we have the upper back dominant
exercises let's start with a classic the
barbell row time tested and it's not a
bad movement perform properly you can
get a full stretch on your upper back
it's widely available it also provides
some lower back stimulus particularly if
you let your back flex and extend though
it probably still won't be quite as much
as a more heavily loaded movement like
the Romanian Dev it's also easily microl
loaded that's where the benefits end in
my opinion being bent over involves a
lot more stabilization than something
like a chest supported machine room the
resistance profile is similar to a
pull-up in that it's most challenging in
the shorten position and pretty easy in
the stretch position if you're
reasonably strong and you're using a
more than round 225 it can also take a
fair while to set up and warm up for
finally while this isn't a big
consideration I see more
technique wise on barbell Rose than
anything else not a bad exercise at all
but just not enough there to Warrant a
super high placement B tier a better
option would be the dumbbell bent over
row while it does still suffer many of
the same shortcomings as the barbell row
it at least takes less time to set up
than the barbell row and allows for a
bit more stretch than the barbell row
before the weight touches the floor it
also loads your arms unilaterally
allowing you to overcome minor
imbalances more easily into a is the
bent over dumbbell row better than the
dumbbell row on a bench eh pros and cons
in my view the single arm dumbbell row
involves a bit less stabilization since
the load being used at any given time is
lower and it can be helpful for people
with lower back pain however just like
the Bell row I see this one being messed
up far too often Road raining the Torso
a ton and lifting the chest a bunch it's
also a bit less time efficient than a
dumbbell bent over row since you're
trading one arm at a time I'll put it
just below the dumbbell bent over row
into a staying in the world of free
weight rows the t- bar Row the t-ball
row is similar to its cousin the barbell
row however it has a few benefits over
it for one it's a lengthen partial
you'll automatically focus on the
stretch more since the plates touch your
torso before you can get your back fully
squeezed
second it also provides more resistance
in the stretch and gets easier as you
come up for those reasons I'll put the
t- ball row above the barbell row what
if you add a chest pad to an already
good exercise enter the chest supported
tar row all of the benefits of the Tor
row plus a reduction in the involvement
of stabilizing muscle groups easy as to
the same goes for the incline dumbbell
row which you lose in resistance curve
from the t- bar you gain in time
efficiency just grab some dumbbells a
bench and Road booat low s tier the same
goes for the chest supported machine row
low stabilization demands decent
resistance curve and stretch depending
on the machine quick setup very high
likelihood of the upper back being the
limiting factor low Estee what about the
single arm version well it does have
many of the same benefits of the
traditional machine row it also allows
you to bring up your weaker side it has
the cool benefit of allowing you to
laterally flex your spine for a better
squeeze should you want that however
it's also a little less time efficient
and super easy to cheat by rotating your
torso and involving your old leaks it
has to be top three in the amount of
read I see in it hi a the cable row
shes many of the benefits of a machine
row minus the stabilization provided by
a chest pad therefore into high a it
goes the freee version of a chest
supported row would be the seal row
unfortunately the seal row is a very
elusive rare piece of equipment so you
usually need to M your way to a SE row
setup if you can be bothered it's a good
exercise minimal stabilization required
very high likelihood of the upper back
being a limiting factor it can just take
a while to set up be difficult to set up
an a busy gym and grabbing the dumbbells
or barbell to start the set can be
tricky High a and finally the inverted
row the pull up equivalent of rows
regardless of what I'm about to say it
is an underrated upper back exercise it
has a t benefit in terms of resistance
profile harder in the stretch easier in
the shorten position it can be a great
candidate for a lengthened super set
where you keep doing partials when you
can no longer get a full rep however
it's also relatively easy movement and
relatively annoying to load it also
involves a fair amount of stabilization
for those Reasons I'm feeling a high a
if I had to Crown one back exercise for
growth what would I pick that's right
the dead hang benefits looks Alpha
maximum stretch functional on a serious
note I would go for a t- r it's going to
provide some lat stimulus some erector
stimulus since you're bent over and very
robust upper back stimulus which is
probably the most important part of the
back as far as looking jacked if you're
being a minimalist a bent over row
variation with good technique can be the
exercise and what the key row is to back
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