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.