With so many again exercises, it is perhaps laborious to rank and determine the place you need to be focusing your efforts to construct greater lats whereas additionally growing your energy. On this video, I’m going to point out you the most well-liked again exercises ranked from worst to finest that will help you determine which of them you need to be doing and those that belong within the “cease doing” class.
That being mentioned, I’m going to put out the factors for again the choices of again exercises. As a way to be high rating, it has to supply the chance for overload in addition to being a stable alternative for hypertrophy. If an train doesn’t meet this standards, it is not going to rank as excessive as different choices for exercises for the again that do each.
So, lets begin constructing the record and work from the underside up, from the worst again exercises to one of the best again exercises.
WORST
1. 1-Arm DB Row
2. Behind the New Pulldowns
The 1-Arm DB Row sits on the backside of the record on account of it’s potential to trigger damage within the type of a hernia. I personally have skilled two hernias for performing this train alone.This comes from asymmetrical loading within the decrease portion of the physique. Because of the lack of security of the train, I’m placing it on the backside of this record.
The Behind the Neck Pulldown additionally belongs within the worst again train class, as a result of security of the train; taking the shoulders out of the scapular airplane the place the shoulders are of their most optimum (by way of shoulder well being) place.
BETTER
3. Renegade Row
4. Deadlifts
5. Pendlay Row
The Renegade Row is, to me, will not be solely a extra metabolic pushed motion, however it’s a again train that has two main limitations. The primary limitation is the necessity for core energy and stability, which means lighter weights are required and makes it tougher to overload. The second limitation is the shortage of stretch on the lats.
Whereas the deadlift is taken into account by some the king of all exercises, I might argue that it isn’t one of the best again train for constructing greater lats. The shortage of pure hypertrophy for the lats is what places this train within the higher class.
The Pendlay Row, whereas in a position to present overload and easy entry to a barbell, doesn’t sit larger on this record for exercises for greater lats as a result of security issue that’s constructed into the train. With out correct mobility and kind, rounding of the low again simply happens.
BETTER STILL
6. Tripod Row
7. Straight Arm Pushdowns
8. DB Pullover / Human Pullover
9. Seated Cable Row
The Tripod Row sits on this class as a result of it overcomes the security limitations of the 1-Arm DB Row. By maintaining symmetrical loading of the decrease physique, you’re avoiding pressure on the inguinal canal – stopping hernias from occurring,
The Straight Arm Pushdown is a superb lat pushed train as not solely doest the lat pushed portion of the train assist to construct greater lats themselves, it additionally helps to construct one thing referred to as straight arm scapular energy which is able to carry over to extra compound actions.
The DB Pullover is an superior train that lets you drive the the load utilizing nothing however your lats. The one situation right here is shoulder mobility stopping some from performing the exercises to an optimum advantage of the train for constructing huge lats.
The Human Pullover is the calisthenics model of the DB Pullover that lets you carry out an analogous motion with out using tools using relative movement.
Relating to the Seated Cable Row; to attain a larger stretch on the the lats whereas additionally having the ability to load the train because of using momentum. Simply ensure that to maintain good posture when performing the train.
ALMOST BEST
10. Meadows Row
11. 1-Arm Excessive Cable Row
12. Lat Pulldowns / Rocking Pulldowns
13. Useless Rows
These 4 exercises are on the high of the record on the subject of constructing a giant again. Be certain that to observe the video to see the particular causes as to why.
BEST
14. Barbell Rows / Chest Supported Rows
15. Weighted Pullups
The Barbell Row lets you overload the train whereas additionally maintaining the decrease again in a protected place. If the low again is a matter, you may all the time carry out the Chest Supported Row.
The Weighted Pullup permits for overload on account of using weight and can also be top-of-the-line vertical pulling exercises, overcoming the potential tools limitations of a Lat Pulldown.
For a whole step-by-step workout program that was created with the identical degree of science behind the choice of each train within the plans, you’ll want to head to athleanx.com by way of the hyperlink under and take a look at this system selector instrument.
For extra movies on exercises for a much bigger again and the again workouts / again exercises you’ll want to bear in mind to subscribe to our channel right here on youtube by way of the hyperlink under and bear in mind to show in your notifications so that you by no means miss a brand new video when it’s printed.
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The one arm row is a very common exercise you see done in a gym at all times!
1 arm dumbell row is the best and safest. People stop listening to these youtube turkeys
I did the stupid human pull over holding my arms back holding a flat bench and tore both my rotator cuff my arms are too big. It's not meant for everybody
Loved these 'ranked' videos Jeff ❤️
Compare 2:01 with 2:06, he changed it because It looked too much like a Swastika 😂😂
Don't care what you think, no matter how much you lift and work out you'll still be a lame loser.
this man's striations are insane
5:53 HIS UNDERWEAR IS TORN 😂😂😂
Talking like he doesn't know Meadows is dead, is this a reupload?
pro tip for six pack? do 10 sit-ups everytime jeff says internal rotation 😂😂
The circle on the seated cable row is the best circle I’ve seen for a long time. My ocd approves
Thank you! The single arm dumbbell row is worst. I am tired of telling myself otherwise. I’m glad I finally hear someone say this other than me.
Lats are being engaged by straight pull downs. This video barely shows any of those. Pretty useless.
Check out Athlean-XY for workouts for men. It's a channel dedicated to correcting this guys mistakes.
Question for you Jeff. What in your opinion is the length of a good workout routine. I’m 70 and in still in relatively good condition. Just started back at the YMCA
Ok the lack of the BEST animation at the end of the video before the last excercises really confused me because it didn't clearly show me the jump from the Almost Best category to the Best
Deadlift?
Omg!! Terrible video!!
some good points but almost every one of the movements he advises against doing I've been doing probably since before he was born to good effect. I find variation in movements is probably the key to improvement.
Idk why i ever stopped watching this channel. This ish is so dang good
Rip mountain dog
Look, the worst thing is the way you provocatively create YouTube titles and thumbnails just for the views.
EVEN worst thing is your mother who gave birth to you, and you inherited that gene.
As soon as you said physical therapist I was in! Respect PT’s out there!
Loserrrrrrrr
Pull up?
I think I just discovered and self diagnosed myself having OCD as Jeff didn't color coordinate the exercises like a rainbow from worst to best….
Bad information
Did you guys see how perfect he aligned the circle when he circled seated row
When it comes to pull-ups, is it more effective to keep upping the reps or do weighted and gradually increase the weight?
What happened to the vaunted Facepull?
It definitely uses your many upper back muscles, and is my favorite back exercise
Bro dont know anything, he just steals others videos and talks bullshit
What about an inverted row??
Hi Jeff, can u do one for upper back too?
Thank you so much Jeff! I really needed this 🙂 I finally went and hit upper body today and felt great! 🫶❤️
What about T Bar Rows? they are the only ones I can do given the pain in my elbow (golfers elbow) I cannot do nor barbell rows, nor pull ups. Whats your opinion on those?
Thank you
I've never felt my lats doing bb rows🥲
Video is mistitled because it's worst to best not best to worst
Wow this is gold
isn’t it…worst to best?
I love these videos but the title?
I always thought the exersize in the thumbmail is the best for a back workout
There are other parts of the back you need to train other than the lats right? Because in all of these excercises the lats get mentioned and not any of the other parts of the back
I’ve got to disagree with the mark down on the one arm dumbbell row. I watched the gentleman perform the exercise. When I do this exercise my back is horizontal and isolates the movement. In this video his upper back is much higher than his lower back and at an incline and you can see how much movement and travel is being induced by his lower core.
11:00 doesnt everybody have that machine? Its called a cable machine
Where is t-bar row??
Can a single arm row be ok for women? also, What if you are standing dong one arm rows with staggered legs ( like a single leg deadlift) , does that change the status of the exercise?