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Back Exercises Ranked (BEST TO WORST)

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Rating: 4.0; Vote: 1

m going to show you the most popular back exercises ranked from worst to best to help you decide which ones you should be doing and the ones that belong in the -stop doing- category. That being said, I am going to lay out the criteria for back the selections of back exercises. In order to be top ranking, it has to provide the opportunity for overload as well as being a solid choice for hypertrophy. If an exercise doesn-t meet this criteria, it will not rank as high as other selections for exercises for the back that do both. So, lets start building the list and work from the bottom up, from the worst back exercises to the best back exercises. WORST 1. 1-Arm DB Row 2. Behind the New Pulldowns The 1-Arm DB Row sits at the bottom of the list due to it-s ability to cause injury in the form of a hernia. I myself have experienced two hernias for performing this exercise alone. This comes from asymmetrical loading in the lower portion of the body. Due to the lack of safety of the exercise, I am putting it at the bottom of this list. The Behind the Neck Pulldown also belongs in the worst back exercise category, due to the safety of the exercise; taking the shoulders out of the scapular plane where the shoulders are in their most optimal (in terms of shoulder health) position. BETTER 3. Renegade Row 4. Deadlifts 5. Pendlay Row The Renegade Row is, to me, is not only a more metabolic driven movement, but it is a back exercise that has two major limitations. The first limitation is the need for core strength and stability, meaning lighter weights are required and makes it harder to overload. The second limitation is the lack of stretch on the lats. While the deadlift is considered by some the king of all exercises, I would argue that it is not the best back exercise for building bigger lats. The lack of pure hypertrophy for the lats is what puts this exercise in the better category. The Pendlay Row, while able to provide overload and simple access to a barbell, doesn-t sit higher on this list for exercises for bigger lats due to the safety factor that is built into the exercise. Without proper mobility and form, rounding of the low back easily occurs. BETTER STILL 6. Tripod Row 7. Straight Arm Pushdowns 8. DB Pullover / Human Pullover 9. Seated Cable Row The Tripod Row sits in this category because it overcomes the safety limitations of the 1-Arm DB Row. By keeping symmetrical loading of the lower body, you are avoiding strain on the inguinal canal - preventing hernias from occurring, The Straight Arm Pushdown is a great lat driven exercise as not only doest the lat driven portion of the exercise help to build bigger lats themselves, it also helps to build something called straight arm scapular strength which will carry over to more compound movements. The DB Pullover is an awesome exercise that allows you to drive the the weight using nothing but your lats. The only issue here is shoulder mobility preventing some from performing the exercises to an optimal benefit of the exercise for building big lats. The Human Pullover is the calisthenics version of the DB Pullover that allows you to perform a similar movement without the use of equipment utilizing relative motion. When it comes to the Seated Cable Row; to achieve a greater stretch on the the lats while also being able to load the exercise thanks to the use of momentum. Just make sure to keep good posture when performing the exercise. ALMOST BEST 10. Meadows Row 11. 1-Arm High Cable Row 12. Lat Pulldowns / Rocking Pulldowns 13. Dead Rows These 4 exercises are at the top of the list when it comes to building a big back. Make sure to watch the video to see the specific reasons as to why. BEST 14. Barbell Rows / Chest Supported Rows 15. Weighted Pullups The Barbell Row allows you to overload the exercise while also keeping the lower back in a safe position. If the low back is an issue, you can always perform the Chest Supported Row. The Weighted Pullup allows for overload due to the use of weight and is also one of the best vertical pulling exercises, overcoming the potential equipment limitations of a Lat Pulldown. For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

Ryan
Jeff, my spine-s curve starts in my lower back instead of where It is supposed to causing a lot of tension in my lower back. Is there any exercises you can recommend to correct it? Or am I stuck with this problem? I should add that I have a pelvic tilt issue that has caused one leg to be slightly shorter than the other-. these issues I already have a list of exercises to help correct I just don-t know if there-s anything I can do about my lower back?
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Matthew
Hi guys, please like this comment if you are interested in this so Jeff can respond.
Hi Jeff, I have always noticed that your 'body' skin is overall clear and blemish free. I work hard in the gym, and like to be able to enjoy the sunshine, but often my back will still have spots etc. Hormones, diet, supplements all play a part but I would like to ask if you could shed some light on what you find is good for skin health?
Thanks!
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Cole
Well if this isn't one of the silliest things I have seen on the internet in a good while - I do all of these exercises and feel great! No need to be scaring people with -worst- exercise classifications. Simply do a video on your top 5 best exercises. Especially if you're targeting hypertrophy in a certain muscle group. All exercises are safe given proper time for load adaptation!
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Aasir
I havent seen Jeff reply to comments but I'll still ask-
When I go heavy in deadlift or leg press, suddenly my v shaped lower abdomen muscles cramp up so bad like they about to burst in hernia style. I rest a day and I am fine. With lower weights its not a problem but when I try to push the plateau. No clue what's wrong
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makatkplt
Almost 60 here and in my life as an athlete from motocross, wrestling, soccer, swimming and always in the gym I find your videos and content perfect.
Too many guys want to beast in the gym knowing that if they hurt themselves they-d lose their jobs.
It-s nice to know you put health and safety before the swoll.
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Nigel
my favorite is one arm rows. Can go heavy and no pressure on the back. Only back exercise that leaves my back sore all over the next day. I put on hand on the dumbell rack when doing it too as i find i can hold form. Actually i watched some more and it looks like i-m doing tripod rows.
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Hunter
When i do the lat pulldown, i experience some uncomfortable clicking/popping in my shoulder. Right infront of my joint kinda underneath my collar bone. Does anyone know how to stop this from happening. The best way for me to stop the popping myself is to widen the grip on the bar
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Jase
Id love to see a few famous PTs answer to Jeffs advice. Even as recently in the last few months ive had a PT categorically tell me exercises that Jeff has ruled completely bad such as 1 arm db row and chest flys completely good to perform. Needless to say i went with Jeffs advice.
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Erb
I would rename the video: best lats.
I would also replace DB pullovers, with a pulldown machine. Attach a circular rope and place your elbows in each half. Sit with your back to the machine and squeeze like dorian. An excellent warmup exercise with extraordinary stretch.
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Rob
I can't do ANY rows for my back at all because i can't stay in perfect form due to the pain it causes to my spine, which then causes pain for my sciatica problem in my left asscheek & thigh.
Just can't do it, i can't, any rows for me is unfortunately off the table.
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