The Best And Worst Back Exercises (Ranked By Science)

Summary

In this fitness-focused video, the host ranks 20 popular back exercises on a tier list, from S+ for the best to F for the worst, based on criteria like stretch, tension, feel, and progression. Renegade rows are deemed least effective for muscle growth due to lack of stability and tension, while chest-supported rows are highlighted as the top choice for maximizing lat and midback development. The video concludes with a recommendation for a 10-week bodybuilding program to effectively apply the discussed principles.

Takeaways

• 📉 Renegade rows are considered the worst for back muscle growth due to lack of stretch and high tension, and are placed in the F tier.
• 🏋️‍♂️ Deadlifts are great for total body strength but not the best for back muscle growth, earning a C tier rating.
• 💪 Wide grip pull-ups are highly effective for back growth, offering high tension and a deep stretch, placing them in the A tier.
• 🎖 The wide grip and neutral grip pull-downs both emphasize lats and provide smooth tension, earning them an S tier rating.
• 🔄 Half kneeling one-arm lat pull-downs are praised for their high stretch and tension, also receiving an S tier rating.
• 🚫 Two-in-one exercises, like rows combined with other movements, are not ideal for back growth and are placed in the F tier.
• 🔄 The cross body lat pulldown offers an increased stretch but may be awkward for some, resulting in an A tier rating.
• 🏋️‍♀️ Barbell rows are good but not the best row variation, receiving a B tier rating due to tension dispersion to stabilizing muscles.
• 🛑 The above-the-bar-pull is similar to a deadlift but with less range of motion, and is placed in the F tier due to equipment damage potential.
• 🔝 Chest-supported rows are highly effective for both lats and midback growth, earning the top S tier plus rating.
• 🔄 Cable rows are a personal favorite for deep lat stretch and are also placed in the S tier.

Q & A

What is the main purpose of the video?

The main purpose of the video is to rank 20 popular back exercises on a tier list from S (super) to F (fail) based on their effectiveness for muscle growth and to identify the best and worst exercises for this purpose.

What are the three criteria for an exercise to avoid being ranked in the F tier?

The three criteria are: 1) The exercise must provide a big stretch with high tension, 2) It needs to feel good, meaning it shouldn't cause pain and should offer a smooth resistance profile for a good pump and mind-muscle connection, and 3) It must have a simple progression, allowing for easy addition of weight or reps over time.

Why are Renegade rows considered the worst exercise for building muscle in the video?

Renegade rows are considered the worst because they don't provide a good stretch or maximum tension to the back muscles due to the balance required, and they don't stimulate the back effectively, leading to an F tier ranking.

What is the ranking of the deadlift as a back-building exercise in the video?

The deadlift is ranked in the C tier as a back-building exercise because it doesn't stretch the lats or midback much and doesn't provide an active range of motion for the back muscles, despite being good for overall body strength.

What makes wide grip pull-ups rank highly in the video?

Wide grip pull-ups rank highly because they offer high tension throughout the range of motion, a deep stretch at the bottom, and are good for progression. They also provide a nice back pump and are easy to add weight to with a weight belt.

Why are Yates rows not considered the best row variation in the video?

Yates rows are not considered the best because the looser form and more upright posture reduce the stretch on the lats and mid traps, and the tension is dispersed to other muscles for balance, making them rank in the C tier.

What is the ranking of the one-arm dumbbell row in the video?

The one-arm dumbbell row ranks in the A tier because it offers a big stretch on the lats, feels smooth and stable, and despite the limitation of dumbbell weight, it's still considered effective for back muscle growth.

What exercise is considered the best of the best in the video?

The chest-supported row is considered the best of the best in the video due to its effectiveness in targeting both the lats and midback with high tension and the ability to easily progress.

What makes the Renegade row the worst exercise for hypertrophy in the video?

The Renegade row is considered the worst for hypertrophy because it lacks the stability needed to maximize tension on the back muscles, leading to insufficient stimulation for muscle growth.

What is the recommendation for a science-based program to utilize the information from the video?

The recommendation is to pick up the creator's 10-week pure bodybuilding program, which has received high praise from experts and is highly rated for its effectiveness in the gym.