I Rank EVERY Back Exercise, WORST to BEST (Using Science)

Summary

This 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

00:00

💪 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.

05:00

🏋️‍♂️ 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.

10:02

🤔 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.

15:02

🏋️‍♀️ 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.

Keywords

💡Exercise

An exercise, in the context of the video, refers to a physical activity performed to develop and maintain physical fitness. It is central to the video's theme, which discusses various exercises for back muscle development. For example, the script mentions 'chin up' and 'pull-up' as exercises that train the lats through different ranges of motion.

💡Lat Pull Down

The lat pull down is a specific exercise mentioned in the script that targets the latissimus dorsi muscles in the back. It is highlighted as a beneficial exercise for lat growth, with the use of a thigh pad reducing core stabilization requirements, allowing for more focused training on the lats.

💡Resistance Profile

Resistance profile refers to how the difficulty of an exercise changes throughout its range of motion. The script discusses the ideal resistance profile for exercises like pull-ups and lat pull downs, noting that more resistance in the stretch position and less in the shortened position is preferable for muscle development.

💡Chin Up

A chin up is a bodyweight exercise where the individual pulls their body up to the bar using an underhand grip. The script discusses its effectiveness in training the lats and its time efficiency, but also points out its limitations in resistance profile and rep range flexibility.

💡Pull-Up

A pull-up is an exercise similar to the chin up but uses an overhand grip. The script suggests that the pull-up may be slightly more effective than the chin up due to the overhand grip stretching the biceps more, which could make the exercise more effective for bicep development as well as the lats.

💡Stabilization

Stabilization in the context of the video refers to the muscles' work to maintain body position during an exercise. The script mentions that exercises like pull-ups require core stabilization, which can detract from the focus on the lats, whereas the lat pull down reduces this requirement.

💡Hypertrophy

Hypertrophy is the increase in muscle fiber size, which is a key goal for many individuals engaging in strength training. The video discusses various exercises and their effectiveness in promoting muscle hypertrophy, particularly for the back muscles.

💡Deadlift

The deadlift is a compound exercise that involves lifting a loaded barbell from the ground to a standing position. While the script acknowledges its benefits for overall strength, it also points out that it may not be the most effective for directly targeting back muscle growth due to the involvement of other muscle groups and the fatigue it induces.

💡Traps

Traps, short for trapezius muscles, are the large muscles that extend from the back of the head to the shoulder blades. The script discusses exercises like the seated dumbbell shrug as being particularly effective for targeting these muscles for hypertrophy.

💡Row Variations

Row variations refer to a family of exercises that involve pulling a weight towards the body, typically while in a bent-over position. The script evaluates different types of rows, such as barbell rows and T-bar rows, discussing their effectiveness and efficiency in targeting the upper back muscles.

💡Inverted Row

An inverted row is an exercise where the individual is suspended beneath a bar and pulls their body up towards the bar, functioning as a row movement in reverse. The script notes its benefits in terms of resistance profile and its potential for lengthened supersets, but also acknowledges its limitations in terms of ease of loading and stabilization requirements.

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

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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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