The Best And Worst Back Exercises (Ranked By Science)

Jeff Nippard・2 minutes read

The video ranks various back exercises on a tier list from S to F based on factors like stretch, tension, and progression, with wide grip lat pull downs and half kneeling one arm lat pull downs ranking highest. Renegade rows are criticized for lack of stretch and tension, while the speaker highly recommends a 10-week pure bodybuilding program for effective results in the gym.

Insights

  • Exercises are ranked based on criteria like stretch, tension, and progression to avoid an F tier; Renegade rows are in F due to lack of tension, while wide grip lat pull downs and half kneeling one arm lat pull downs rank highest in S tier for stretch, tension, and feel.
  • Deadlifts, despite being good for overall strength, lack back stretch and active range of motion, placing them in C tier, whereas wide grip pull-ups and neutral grip pull-ups rank in A tier for high tension and stretch.

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Recent questions

  • What is the best back exercise?

    Wide grip lat pull Downs and half kneeling one arm lat pull Downs are ranked as the best back exercises in the S tier due to their big stretch, smooth tension, and great feel.

  • What back exercise should be avoided?

    Renegade rows are considered one of the worst back exercises due to lack of stretch, tension, and back pump, earning them an F tier ranking.

  • Are deadlifts good for the back?

    Deadlifts are good for total body strength but lack back stretch and active range of motion, earning a C tier ranking for not being a top back hypertrophy exercise.

  • What is the key factor for a good back exercise?

    A good back exercise must provide a big stretch with high tension, feel good without causing pain, and have a simple progression to avoid an F tier ranking.

  • What is recommended for targeting lats and midback effectively?

    The chest supported row is highly recommended for targeting both lats and midback effectively, providing a beneficial workout for these muscle groups.

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Summary

00:00

Ranking Back Exercises: S to F Tier

  • The video ranks 20 back exercises on a tier list from S to F, crowning one as the best and one as the worst.
  • To avoid an F tier ranking, an exercise must provide a big stretch with high tension, feel good without causing pain, and have a simple progression.
  • Renegade rows are placed in F tier due to lack of stretch, tension, and back pump, as they combine a plank and dumbbell row, diluting back tension.
  • Deadlifts, while good for total body strength, lack back stretch and active range of motion, earning a C tier for not being a top back hypertrophy exercise.
  • Wide grip pull-ups offer high tension and a deep stretch, with a tricky resistance profile, leading to an A tier ranking.
  • Neutral grip pull-ups emphasize lats more than mid traps, also earning an A tier.
  • Wide grip lat pull Downs provide a big stretch, smooth tension, and a great feel, leading to an S tier ranking.
  • Half kneeling one arm lat pull Downs offer high stretch, tension, and easy overload, also placed in S tier.
  • Barbell rows stretch the back well but lack stability, dispersing tension to other muscles, earning a B tier.
  • Yates rows, with looser form, don't guarantee more tension to the back, reducing stretch, placed in C tier.
  • Meadows rows offer a ton of back stretch, high tension, and midback activation, earning an S tier ranking.

11:38

Effective rowing exercises for muscle growth.

  • Chest supported row is highly recommended for targeting both lats and midback effectively, while Renegade row is considered one of the worst exercises for hypertrophy due to lack of stability; for a science-based gym program, the 10-week pure bodybuilding program by the speaker is highly praised by experts in the field.
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