Brother you are peak youtube! No annoying long intros, no annoying adds just straight to the point! I'm sure you helped a lot of people to make some gains and thats why i wish you crazy ones as well! Keep going brothers!
Deadlifft is very underrated; It has almost single-handledly built my lats, traps, lower back and forearms + grip... but it does come with a lot of potential injuries
It's a fantastic all rounder of an exercise if done correctly. However it isn't (from strictly a hypertrophy perspective) worth the fatigue and injury risk. Especially combined with the typical ego lifting done by beginners and amateurs.
I myself love deadlifts and still do them. However, what has been said, is sadly true. Fatigue to benefit ratio is of the charts. Id put it as top movement(even higher than squat) for beginners/low intermediate lifters and thats it. Once I crossed the 230-240kg training weight, it just fried me and I had to stop it for quite some time. Same as Romanian deadlift, was the core to build up my hamstrings, yet so taxing, that I had to find a replacement and I just do it only time to time...
@@ThatFluffySheepOnce ego is aside, Id rate deadlift as safest from the core compound movements(bench, bent over barbell row, squat, overhead press, DL). However yeah, fatigue is really an issue.
Completely agree, in my 15 year experience deadlift is one of the best compund exercises you can do. The trick with deadlifts is always wear belt when doing them and when repping, never do them until complete failure as the last 1-2 reps can significantly increase the risk of injury. + always warm up your core well before doing any heavy lifting. Train hard, but smart.
Got this randomly recommended and decided to check the first video. It's great to see how good you were from the jump. Easy sub, definitely a channel destined for greatness
As someone who works out in my garage and don't have machines or cables, pullups and barbell rows are my main back movements. Glad to see them in the S tier. The 1 arm dumbbell row is also a staple of mine. Bent over reverse flies are also great, which it is a rear delt movement, but it can hit other parts of the back too. Other than that, I occasionally deadlift for strength, and also a type of barbell pullover when I feel like it. Deadlifting will definitely grow your back; I've had great results from it. I'd say the main problem with deadlifts is how it works legs too, so it is hard to fit into a split. If you do it on back day it will impact your leg day, and vice versa.
As someone who really does NOT have much fun with training back I am very glad that about 90% of my exercices did land in A or S tier 😅 Kinda gives me a proof that its really worth it at least. All in all... this was a fantastic video!
WINNY I LOVE YOU DUDE your videos have by far been the most helpful since I started training! I might have to get on ur patreon so you can help me fix my chicken legs brooooooo
YUB?! It’s been like 5 years since I watched u how u doin? Also here’s my favs for legs: 1. Weighted Squats 2. Calf raises with the standing calf raise machine 3. Idk what the others are called but there’s 2 I like that look the same but 1 has ur legs under it pushing up 1 has ur legs pushing it down
I think I'd give Inverted Row top of B-tier but because I think it serves as a stepping stone to pullups. A good entry for one of the kings of back exercise.
I kinda understand your reasoning for saying the 1 arm lat pulldown is for more advanced lifters, but for me personally, it's the one exercice that helped me a lot with my mind muscle connection when I was starting up. If you're a beginner and struggle to feel your lats, I would highly recommend trying it. Use your resting arm to touch your lat to feel it contracting and streching to help you feel it.
Honestly, I would not bother with “feeling” the muscle you are targeting. As long as the technique is right, the muscle will work properly regardless of you feeling it or not
@@ekul2k3 true ^ feeling muscles working is fine and all but for beginners there's really no valid point to go off doing whatever if you're a little more intermediate or advanced you have more freedom to explore whatever feels right
@@ekul2k3 my calves for example never made progress until I learned to really flex and feel them, same goes for my back. Of course the muscles were working, but now it all works a lot better
I’m a part of the pull up cult. It really is the goat exercise. If a person does nothing else but pull ups for the rest of their lives they’d have great upper body strength just because of all the muscles it hits. Of course you should do everything else but pull ups should be the standard in everyones exercise regimen or at least working towards with assisted pull ups or a lat pull down machine until you build enough strength or lose enough weight to be able to do pull ups. It’s also the most fun to try and get better at.
Hey, I'm a calisthenics athlete. I agree that the inverted row can be a bit tricky to set up once you've got strong in those. But the awesome results it brings to your back muscles make it a top-tier exercise. Achieving 3 sets of 12 reps in elevated inverted row variations with perfect technique, especially for heavier individuals, is hard. It gets even tougher with a pause at the top or rings which can provide you a better range of motion and can help you focus on either your upper or middle back easily. So, hitting those 3 sets of 12 reps with perfect technique in elevated inverted row variations pays off in building a strong back and thick back. And adding weight takes it to another level, demanding more strength and, therefore more muscle mass. That's why I see the inverted row differently from your ranking.
To be fair, he did say it would be a high S tier if he was talking callisthenics, so I don’t think he disagrees. It seems to related as ‘a regular gym goer going to an average gym’ which, in my experience, doesn’t even have a spot to do them.
-After typing this out i found your comment, i knew someone else in here had to be an inverted row enjoyer! Most types of standard rows put your back in compromised positions that can make exercises dangerous or uncomfortable if not done perfectly. You can go into a gym on week one as a beginner and inverted row and most people wont need to swap to a barbell row in order to load more efficiently even after training for 1-2+ years consistently. I feel like i can still get a great workout with bodyweight, the leverage makes it feel pretty similar to a pull up if you put your heels on a box, which maybe its my big guy bias but pull ups are still challenging and you dont need to add much weight to a vest to really make them extremely difficult.
As a fellow calisthenics enjoyer, I think his rating is mostly fine for the sole reason that a lot of gyms just don't have a good place to perform inverted rows at. Unless you specifically choose to focus on bodyweight training, why bother with bodyweight rows when there are a dozen other row variations to choose from that are easier to set up, easier to perform and easier to overload, while giving you the same training stimulus? Other than the rating I agree with everything you wrote. Bodyweight rows are great, and some clean paused reps will humble literally anyone.
What a great video. Love your content so much. Exercises that are missing here are (in my opponion): Good Mornings, Pendlay Rows, Y-Raises, Face Pulls, Pull Overs
I came here to mention pullovers as well, as I've found dumbbell pullovers give me an absolutely GOD-TIER Lat pump, and because they isolate the lats, therefore taking out any other limiting factors (grip strength, shoulder issues, arm strength, etc.) You can REALLY overload the lats with them. Absolute S-Tier movement IMO. The other exercises you mentioned I wouldn't really say are done for back though, with the exception of the Pendlay Row. Good mornings are a leg exercise, Y-Raises and face pulls are mainly for the rear delts, which most people hit on shoulder days. I personally love the Pendlay Row as well, since you reset after every rep, you're really able to get the most out of every rep and every set. Plus, it helps prevent form breakdowns as well.
It took me a while to understand back training, social media fitness influencers over complicated it and made it more difficult than it should have been. But to simplify for people who are new to the understanding of the back. Any {Two Handed Row Variation} with elbows more-so flared will target your Traps/Rhomboids. Any {Vertical Pull-Down or Pull-Up} will target your Teres Major-Minor. Lat pullovers and bilateral or unilateral rowing with elbows tucked deep will target your Lats. And if you wish to train your spinal erectors which are not "technically a muscle" but in my opinion still are to some degree Hip-Hinge movements will be your friend (Deadlifts, Bent-Over Rows, Hyperextensions, etc...)
Thanks buddy. My favorite is the chest supported DB rows with straps. This takes the forearms out of the equation and I can completely focus on pulling the DB just with my lats. And like you said, the little pause at the tops makes it feel great. ❣️
Hey! I just wanted to say that I really enjoy your channel, even though we have different opinions about scientific papers. Thank you for sharing your knowledge! 💪
your videos are amazing i watch them with every meal i eat, so entertaining with the art and informative for someone who isnt experienced with different exercises
Love the videos, Inverted row is a horizontal pull up, it needs to be in A tier+. Most types of rows put your back in compromised positions that can make exercises dangerous or uncomfortable if not done perfectly. You can go into a gym on week one as a beginner and inverted row and most people wont need to swap to a barbell row in order to load more efficiently even after training for 1-2 years consistently. I feel like i can still get a great workout with bodyweight, the leverage makes it feel pretty similar to a pull up if you put your heels on a box, which maybe its my big guy bias but pull ups are still challenging and you dont need to add much weight to a vest to really make them extremely difficult.
Wtf this is crazy, i have been training for about 5 years now quite consistent at 6 times a week. And I put EVERY excercise at the EXACT same spot with the EXACT same reasoning hahahha for real. And the animations are amazing. Immediately subbed
Valid tierlist. Watched a few vids and I usually train from a science stand point but very fun and still informative without asking for stupid exercises to get maybe 2% better muscle activation
single arm lat pulldown is the exercise that singlehandedly made me actually able to feel my lats and instantly unlocked most other exercises like pull ups and rows for me. Goated exercise along with chin ups and pull ups
The one arm pull down is one of the best lat exercises and absolutely should be used by beginners, either standing kneeling or my favorite sitting down on the floor or a object you let the lat fully stretch out and crush the lat on the way down being very stable. it is a very useful exercise to teach people how to feel their lat but its also KILLER lat isolation purely using the lat. It is easy to get strong on and everyone I have taught responded to it instantly and still works for me to this day and is never leaving my routine. everything else was great info though
@@gankt You are the tiktok kid 😂. If you think thats its for begginers it can be for everyone. If you dont see big guys use it it doesnt mean its not a good exercise. Where did you get that BS from you litlle fool.
Kroc Rows. I'm sore from my upper traps to my lats. One brutal set, as much weight as you can do for 20, but keep going. Cheat your way up to 25-30. The back muscles are synergistic and if you do these right, you'll squeeze every single part of your back to failure. Also, remember to rest 3-4 minutes before you do the other arm...
Inverted row is good, especially for dudes who just shifted to a home gym setup. Bought an old squat stand and weights due to quarantine. I also like it, bronze era maxing.
My best exercises for back are:- 1 Latpull Down 2 barbell BentOver With widegrip focus on upperback 3 T-Bar Rows 4 Latpull Down Close Grip 5 Dumbbell Rows 6 Shrugs with Barbell front and back ❤
Lmao no, lat pulldowns are just a worse version of the pull-up. If you're a short king then it's "better" but still worse than a pull-up as the stretch at the bottom is not even comparable. 1. Pull-ups and Barbell row, 2. Everything else/preferably something you enjoy doing lol.
@@uj1147 It is definently a worse version in pretty much every aspect lol. If you can tell me just a single aspect that outperforms except being able to sit (lol this is just being lazy) then I'd be really surprised. And yes muscles stretch and contract when you move them. And just as a 2nd note: Letting your spine stretch out is good for back health and longevity (which is why deadhangs are widely considered one of the best recovery and injury-prevention measures out there)
Nice, I've been doing "S Tier" exercise so far for 3 months and I some what proud myself. Pull-ups, Barbell Rows, and Chest Support Dumbbell Rows are my exercise for my back
5:40 Inverted Row/Australian Pull-ups are great exercise for me, i was doing calisthenics when I started my journey and its great, I was doing a lot variations od pull ups but I was thinking I only target my lats with that so I put Australian pull-ups in my plan for the "thickness" of my back and I can say Its very great for a calisthenics program and to target that upper back muscles.🙌🏻 (sorry if my English is bad its not my native language)
Back is my best part by far and I train it like this. Every rep is to absolute failure >rack pull above knee 2x15-20 >straight arm lat pulldown 2x10-15 superset with pronated pulldown 2x4-8 >bent over row 1x6-10
8:45 the other thing is you can push yourself very hard, safely. If you fail or pass out or whatever you're 100% safe from that weight, you don't need a spotter or anything. Best for solo builds.
Bro, I love your vids, Keep 'em coming! you explain everything in a perfect way to ensnare my ADHD riddled brain! can't wait to bring the knowledge you give me to the gym!
Pullups, barbell rows and seal rows are simply the best. Although ring inverted rows with the feet elevated on a bench are my absolute favorite as a supplementary end-of-the-workout exercise. Same for weighted pushups. Just elevate your legs and hands with boxes and use a weight belt in the thoracic region. Way more stable than a bench press and can feel my chest actually working.
Wide grip pull ups are literally the best for developing a WIDE back 🔥 Chin ups and hammer curls are also best for developing the long head of the bicep 🔥 Push ups, pull ups, squats, and hammer curls are my all time favorite exercises 🙏🙏🙏
Straight arm pulldown has one great aspect to it - can be done, when exhausted. This alone puts it atleast A tier for me, since it can be fit anywhere.
Love what you do. Hypothesis's in science were made to get the theory behind everything without having to experience it but your wisdom from your way better. Thank u?
Good begginer routine: Pullup, barbell row, cable row, rear dealt flies/face pulls, if still energetic then 2x of lat pulldowns. I also do my biceps in the middle of my back day.
1. how is the pullup better than a lat pulldown, that's like saying incline dumbbell press is better than incline machine press 2. especially for beginners the single arm lat pulldown is useful because a lot of them have trouble getting mind-muscle-connection
i really thought that this is some random ai generated tier list but not its not. you showing your knowledge and commentary by ranking back exercises is very good. thanks
My back workout is Weighted pull ups 3x4-6 everytime u hit 6-6-6 add 2,5kgs then i go for close grip underhand pull down, barbell rows or either machine rows u choose, seated rows and last 1 is single arm pull down. I train it 1 time per week.
I agree woth everything except where you placed the inverted row. Inverted row is arguably one of the best horizontal pulls when you use rings, control the tempo and have your feet elevated. If you can hit 10 solod reps pausing at the top and a slow eccentric at a heavier bodyweight, your back is already pretty thick.
You made a good point regarding the deadlift that imo can be extended to all the big lifts, i.e. bench press and squat. They are way overhyped. I mean they are good for some people. If you don't tire you out too much, you feel the muscle you want to train, you keep progressing etc then they are great exercises. But they aren't as essential as many make them out to be.
cable row is God tier when utilized properly I think it’s S tier Personally. I only do that and Lat pull-down while keeping constant tension I build an incredible back.
I think inverted row should be A or S Rank if do it on gymnastic ring you can build your back just only a pair of gymnastic ring by change angle will make it harder like add extra weight plate in gym
I personally do deadlifts for my leg workouts, it just works all of the posterior chain heavily and involves multiple stabilizers at once and trains your cns greatly, the down side is that it takes real good technique.
Weighted Pull-Ups are King of Back Exercises 🔥👑🔥 All you need after is a rowing variation and you effectively hit most of your back. Maybe even something for Posterior Deltoids like reverse fly and you fry your whole upper back.
Inverted rows may suffer from the same problem as push-ups but it also has the same advantage as push-ups. By varying the height and hand position of the exercise, you can make it more or less challenging. It also helps build the strength for the pull-up without much equipment, which is good for beginners and budget gym bros.
What I got from this video: The workout program I created for myself based on my own research (according solely to this video) is one of the best I could have actually made, thanks man
The thing about the straight arm pull-down is that if you want to feel the burn it is very picky on form. I didn’t like it until someone corrected my form then I could really feel it. Your hand placement is surprisingly very important.
We have a really nice rowing machine in my gym that has pure metal leverage and stacked with plates, doing that as a single-hand row feels amazing, its chest supported so you can really stretch the lat in the negative part of the exercise and while contracting and pulling the weight you can pause at the top for a really nice back squeeze
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Thank you for giving me your knowledge of experience instead of science. Thank you trainer winny
nice vid, you should make a tierlist for every muscle group for a beginner like myself its very helpful
would be a good video but with the tier list you shouldn't dismiss the lower tier muscles
THIS.
@@doubleuaitchdeeohseaagreed
Good job man
All beginners should just do compound lifts to start then fill with whatever isolations they can after
Brother you are peak youtube! No annoying long intros, no annoying adds just straight to the point!
I'm sure you helped a lot of people to make some gains and thats why i wish you crazy ones as well!
Keep going brothers!
Playing with your Johnson gives you a crazy forearm
Cap
@@Negus-x2u To grow any muscle you need rest pal
factual
@@Negus-x2uit WILL make a noticeable difference between arms if you're addicted
This is a back tier list bro wtf 😅
Deadlifft is very underrated; It has almost single-handledly built my lats, traps, lower back and forearms + grip... but it does come with a lot of potential injuries
It's a fantastic all rounder of an exercise if done correctly.
However it isn't (from strictly a hypertrophy perspective) worth the fatigue and injury risk. Especially combined with the typical ego lifting done by beginners and amateurs.
I myself love deadlifts and still do them.
However, what has been said, is sadly true. Fatigue to benefit ratio is of the charts.
Id put it as top movement(even higher than squat) for beginners/low intermediate lifters and thats it. Once I crossed the 230-240kg training weight, it just fried me and I had to stop it for quite some time.
Same as Romanian deadlift, was the core to build up my hamstrings, yet so taxing, that I had to find a replacement and I just do it only time to time...
@@ThatFluffySheepOnce ego is aside, Id rate deadlift as safest from the core compound movements(bench, bent over barbell row, squat, overhead press, DL). However yeah, fatigue is really an issue.
i like using the trap bar
Completely agree, in my 15 year experience deadlift is one of the best compund exercises you can do. The trick with deadlifts is always wear belt when doing them and when repping, never do them until complete failure as the last 1-2 reps can significantly increase the risk of injury. + always warm up your core well before doing any heavy lifting. Train hard, but smart.
I have watched so many workouts video.. this guy is the most complete. SIMPLICITY is his key
Got this randomly recommended and decided to check the first video. It's great to see how good you were from the jump. Easy sub, definitely a channel destined for greatness
Do you think that you have BAD genetics for bodybuilding? You dont! Here is why: ruclips.net/video/YHUf54kIFuI/видео.html&ab
what do you think of the plate loaded seated row? Idk the name of it but its kinda like a chest supported row but you’re sitting upright kinda
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As someone who works out in my garage and don't have machines or cables, pullups and barbell rows are my main back movements. Glad to see them in the S tier.
The 1 arm dumbbell row is also a staple of mine. Bent over reverse flies are also great, which it is a rear delt movement, but it can hit other parts of the back too. Other than that, I occasionally deadlift for strength, and also a type of barbell pullover when I feel like it. Deadlifting will definitely grow your back; I've had great results from it. I'd say the main problem with deadlifts is how it works legs too, so it is hard to fit into a split. If you do it on back day it will impact your leg day, and vice versa.
As someone who really does NOT have much fun with training back I am very glad that about 90% of my exercices did land in A or S tier 😅
Kinda gives me a proof that its really worth it at least.
All in all... this was a fantastic video!
Man, this channel is so creative. I loved the content you made.
The picture of "you" lying on your front, smiling, with your hands under your chin and legs crossed is HILARIOUS :D
Thanks for all your vids. Gold.
WINNY I LOVE YOU DUDE your videos have by far been the most helpful since I started training! I might have to get on ur patreon so you can help me fix my chicken legs brooooooo
Thanks man, appreciate it!
Cant wait to see buff yub
why are you even here💀 bro is becoming JACKED
YUB?! It’s been like 5 years since I watched u how u doin? Also here’s my favs for legs:
1. Weighted Squats
2. Calf raises with the standing calf raise machine
3. Idk what the others are called but there’s 2 I like that look the same but 1 has ur legs under it pushing up 1 has ur legs pushing it down
never thought i would see yub here
I think I'd give Inverted Row top of B-tier but because I think it serves as a stepping stone to pullups.
A good entry for one of the kings of back exercise.
slapping a weight vest on you while doing them makes them S tier, a great movement
I kinda understand your reasoning for saying the 1 arm lat pulldown is for more advanced lifters, but for me personally, it's the one exercice that helped me a lot with my mind muscle connection when I was starting up. If you're a beginner and struggle to feel your lats, I would highly recommend trying it. Use your resting arm to touch your lat to feel it contracting and streching to help you feel it.
Honestly, I would not bother with “feeling” the muscle you are targeting. As long as the technique is right, the muscle will work properly regardless of you feeling it or not
@@ekul2k3 true ^
feeling muscles working is fine and all but for beginners there's really no valid point to go off doing whatever
if you're a little more intermediate or advanced you have more freedom to explore whatever feels right
@@ekul2k3 my calves for example never made progress until I learned to really flex and feel them, same goes for my back. Of course the muscles were working, but now it all works a lot better
If u are not feeling the muscle then your form is off or you have an underlying stability issue so get that cheiced out. @@ekul2k3
@@sebiwiessner👍
Make this a series, helps a lot and is entertaining. Next episode should be biceps and triceps. Love your content!
I’m a part of the pull up cult. It really is the goat exercise. If a person does nothing else but pull ups for the rest of their lives they’d have great upper body strength just because of all the muscles it hits. Of course you should do everything else but pull ups should be the standard in everyones exercise regimen or at least working towards with assisted pull ups or a lat pull down machine until you build enough strength or lose enough weight to be able to do pull ups. It’s also the most fun to try and get better at.
Hey, I'm a calisthenics athlete. I agree that the inverted row can be a bit tricky to set up once you've got strong in those. But the awesome results it brings to your back muscles make it a top-tier exercise. Achieving 3 sets of 12 reps in elevated inverted row variations with perfect technique, especially for heavier individuals, is hard. It gets even tougher with a pause at the top or rings which can provide you a better range of motion and can help you focus on either your upper or middle back easily. So, hitting those 3 sets of 12 reps with perfect technique in elevated inverted row variations pays off in building a strong back and thick back. And adding weight takes it to another level, demanding more strength and, therefore more muscle mass. That's why I see the inverted row differently from your ranking.
bro is talking out his ass for the whole video
My gym teacher introduced me to inverted rows and I got such a good pump once I slowed down a little to correct the form and squeeze at the top
To be fair, he did say it would be a high S tier if he was talking callisthenics, so I don’t think he disagrees. It seems to related as ‘a regular gym goer going to an average gym’ which, in my experience, doesn’t even have a spot to do them.
-After typing this out i found your comment, i knew someone else in here had to be an inverted row enjoyer! Most types of standard rows put your back in compromised positions that can make exercises dangerous or uncomfortable if not done perfectly. You can go into a gym on week one as a beginner and inverted row and most people wont need to swap to a barbell row in order to load more efficiently even after training for 1-2+ years consistently. I feel like i can still get a great workout with bodyweight, the leverage makes it feel pretty similar to a pull up if you put your heels on a box, which maybe its my big guy bias but pull ups are still challenging and you dont need to add much weight to a vest to really make them extremely difficult.
As a fellow calisthenics enjoyer, I think his rating is mostly fine for the sole reason that a lot of gyms just don't have a good place to perform inverted rows at. Unless you specifically choose to focus on bodyweight training, why bother with bodyweight rows when there are a dozen other row variations to choose from that are easier to set up, easier to perform and easier to overload, while giving you the same training stimulus?
Other than the rating I agree with everything you wrote. Bodyweight rows are great, and some clean paused reps will humble literally anyone.
Joining swim is an s tier back exercise
Facts just swim for 10+ years
@BenjaminParker-ov6xh bro I started this year and my back started looking crazy
What a great video. Love your content so much.
Exercises that are missing here are (in my opponion): Good Mornings, Pendlay Rows, Y-Raises, Face Pulls, Pull Overs
I came here to mention pullovers as well, as I've found dumbbell pullovers give me an absolutely GOD-TIER Lat pump, and because they isolate the lats, therefore taking out any other limiting factors (grip strength, shoulder issues, arm strength, etc.) You can REALLY overload the lats with them. Absolute S-Tier movement IMO.
The other exercises you mentioned I wouldn't really say are done for back though, with the exception of the Pendlay Row. Good mornings are a leg exercise, Y-Raises and face pulls are mainly for the rear delts, which most people hit on shoulder days. I personally love the Pendlay Row as well, since you reset after every rep, you're really able to get the most out of every rep and every set. Plus, it helps prevent form breakdowns as well.
Please do 1 for shoulders, arms, and legs and probably even abs. Huge thanks for this video
It took me a while to understand back training, social media fitness influencers over complicated it and made it more difficult than it should have been. But to simplify for people who are new to the understanding of the back. Any {Two Handed Row Variation} with elbows more-so flared will target your Traps/Rhomboids. Any {Vertical Pull-Down or Pull-Up} will target your Teres Major-Minor. Lat pullovers and bilateral or unilateral rowing with elbows tucked deep will target your Lats. And if you wish to train your spinal erectors which are not "technically a muscle" but in my opinion still are to some degree Hip-Hinge movements will be your friend (Deadlifts, Bent-Over Rows, Hyperextensions, etc...)
Thanks buddy. My favorite is the chest supported DB rows with straps. This takes the forearms out of the equation and I can completely focus on pulling the DB just with my lats. And like you said, the little pause at the tops makes it feel great. ❣️
Hey! I just wanted to say that I really enjoy your channel, even though we have different opinions about scientific papers. Thank you for sharing your knowledge! 💪
3:36 took me a sec to see that was a pointing finger and not a mutated explosion of muscle
I hope you realize that you are the only one who shows all the exercises of each muscle so I can choose, I LOVE your videos!!!
3:48 bro I was listening to this on full volume in my family room😭🤣
😂😂
your videos are amazing i watch them with every meal i eat, so entertaining with the art and informative for someone who isnt experienced with different exercises
Pull ups 🥇
Love the videos, Inverted row is a horizontal pull up, it needs to be in A tier+. Most types of rows put your back in compromised positions that can make exercises dangerous or uncomfortable if not done perfectly. You can go into a gym on week one as a beginner and inverted row and most people wont need to swap to a barbell row in order to load more efficiently even after training for 1-2 years consistently. I feel like i can still get a great workout with bodyweight, the leverage makes it feel pretty similar to a pull up if you put your heels on a box, which maybe its my big guy bias but pull ups are still challenging and you dont need to add much weight to a vest to really make them extremely difficult.
Wtf this is crazy, i have been training for about 5 years now quite consistent at 6 times a week. And I put EVERY excercise at the EXACT same spot with the EXACT same reasoning hahahha for real. And the animations are amazing. Immediately subbed
Good2hear😂🙏
Valid tierlist. Watched a few vids and I usually train from a science stand point but very fun and still informative without asking for stupid exercises to get maybe 2% better muscle activation
This is an absolute WIN. I f**ing love pull ups. ALL variations.
single arm lat pulldown is the exercise that singlehandedly made me actually able to feel my lats and instantly unlocked most other exercises like pull ups and rows for me. Goated exercise along with chin ups and pull ups
The one arm pull down is one of the best lat exercises and absolutely should be used by beginners, either standing kneeling or my favorite sitting down on the floor or a object you let the lat fully stretch out and crush the lat on the way down being very stable. it is a very useful exercise to teach people how to feel their lat but its also KILLER lat isolation purely using the lat. It is easy to get strong on and everyone I have taught responded to it instantly and still works for me to this day and is never leaving my routine.
everything else was great info though
This is an exercise for beginners only maybe. I have never seen anyone who is actually strong doing these. Just teenagers who love tiktok
@@gankt You are the tiktok kid 😂. If you think thats its for begginers it can be for everyone. If you dont see big guys use it it doesnt mean its not a good exercise. Where did you get that BS from you litlle fool.
Other than seal row, your S-tier is my entire back workout, even the chest supported row picture you used is exactly how I set it up at home
9:20. Your Welcome 🙏
as an advanced guy this video is spot on
Chest supported dumbbell row was the exercise that really blew up my lats.. my personal favorite!!!
Kroc Rows. I'm sore from my upper traps to my lats. One brutal set, as much weight as you can do for 20, but keep going. Cheat your way up to 25-30. The back muscles are synergistic and if you do these right, you'll squeeze every single part of your back to failure. Also, remember to rest 3-4 minutes before you do the other arm...
Inverted row is good, especially for dudes who just shifted to a home gym setup. Bought an old squat stand and weights due to quarantine.
I also like it, bronze era maxing.
Good editing, good voice, good commenting, no bs, I'm subscribed.
I only do weighted pull-ups, barbell rows and seated cable rows for back. Getting better at pull-ups is a must for me
Working the janitor position definitely builds up back muscles 😅 sweeping wet mop and emptying water buckets. Damn workout every night
My best exercises for back are:-
1 Latpull Down
2 barbell BentOver With widegrip focus on upperback
3 T-Bar Rows
4 Latpull Down Close Grip
5 Dumbbell Rows
6 Shrugs with Barbell front and back ❤
Lmao no, lat pulldowns are just a worse version of the pull-up. If you're a short king then it's "better" but still worse than a pull-up as the stretch at the bottom is not even comparable. 1. Pull-ups and Barbell row, 2. Everything else/preferably something you enjoy doing lol.
@@MemenTobiasMori i love pullups but u know it's winter and I'm on bulk 😂😂
@@Huzzii_hereexactly i cant progress on pull ups on a bulk
@@MemenTobiasMoriits not worse version of pullups its more like other version and how can you say stretch at the bottom is worse, you mean spine, wtf
@@uj1147 It is definently a worse version in pretty much every aspect lol. If you can tell me just a single aspect that outperforms except being able to sit (lol this is just being lazy) then I'd be really surprised. And yes muscles stretch and contract when you move them. And just as a 2nd note: Letting your spine stretch out is good for back health and longevity (which is why deadhangs are widely considered one of the best recovery and injury-prevention measures out there)
Nice, I've been doing "S Tier" exercise so far for 3 months and I some what proud myself.
Pull-ups, Barbell Rows, and Chest Support Dumbbell Rows are my exercise for my back
I really love your videos dude! Thank you for sharing these tierlists
5:40 Inverted Row/Australian Pull-ups are great exercise for me, i was doing calisthenics when I started my journey and its great, I was doing a lot variations od pull ups but I was thinking I only target my lats with that so I put Australian pull-ups in my plan for the "thickness" of my back and I can say Its very great for a calisthenics program and to target that upper back muscles.🙌🏻 (sorry if my English is bad its not my native language)
Ur English is fine don’t worry too much😂🙏
Back is my best part by far and I train it like this. Every rep is to absolute failure
>rack pull above knee 2x15-20
>straight arm lat pulldown 2x10-15 superset with pronated pulldown 2x4-8
>bent over row 1x6-10
I'm one of those people that prefers the T bar row to the barbell/dumbbell row. Great video!
8:45 the other thing is you can push yourself very hard, safely. If you fail or pass out or whatever you're 100% safe from that weight, you don't need a spotter or anything. Best for solo builds.
Bro, I love your vids, Keep 'em coming! you explain everything in a perfect way to ensnare my ADHD riddled brain! can't wait to bring the knowledge you give me to the gym!
Pullups, barbell rows and seal rows are simply the best. Although ring inverted rows with the feet elevated on a bench are my absolute favorite as a supplementary end-of-the-workout exercise. Same for weighted pushups. Just elevate your legs and hands with boxes and use a weight belt in the thoracic region. Way more stable than a bench press and can feel my chest actually working.
finally someone who knows a lot about gym. nice video man
Can’t believe you left out the dumbbell pullover. Simply the best back isolation exercise in existence
Wide grip pull ups are literally the best for developing a WIDE back 🔥
Chin ups and hammer curls are also best for developing the long head of the bicep 🔥
Push ups, pull ups, squats, and hammer curls are my all time favorite exercises 🙏🙏🙏
I love the video style, everything from the format to the animation style. Keep it up :)
this channel is so addictive i love it
Do a simplified version for every muscle part thanks . W video
Does this include lower back as well? Could you make a video for that?
Single-arm lat pulldowns are S-tier worthy for me
just recently found this channel and I love it!
Your whole channel is helping me a lot, thanks you from Argentina
Straight arm pulldown has one great aspect to it - can be done, when exhausted. This alone puts it atleast A tier for me, since it can be fit anywhere.
Thank you so much! I have been trying to find new good exercises to implement in my gym routine.
Inverted row helped me lot to achieve pull us. I did it in warmup session straight for 2 weeks, now I am able to do 8 pull ups in a set🙂
My favorite back exercises are weighted pull-ups and barbell/dumbbell rows.
Love what you do. Hypothesis's in science were made to get the theory behind everything without having to experience it but your wisdom from your way better. Thank u?
Good begginer routine: Pullup, barbell row, cable row, rear dealt flies/face pulls, if still energetic then 2x of lat pulldowns. I also do my biceps in the middle of my back day.
1. how is the pullup better than a lat pulldown, that's like saying incline dumbbell press is better than incline machine press
2. especially for beginners the single arm lat pulldown is useful because a lot of them have trouble getting mind-muscle-connection
Deadlift is the best excerscise of them all!
Good tier list bro! You got a new subscriber, keep going!
Pullups, Helms Rows, Pulldowns and Cable Pullovers are my favorites
Chest supported row is one of my favourites glad you put it in S tier! ( :
i really thought that this is some random ai generated tier list but not its not. you showing your knowledge and commentary by ranking back exercises is very good. thanks
best gym ranking video in the world
My back workout is Weighted pull ups 3x4-6 everytime u hit 6-6-6 add 2,5kgs then i go for close grip underhand pull down, barbell rows or either machine rows u choose, seated rows and last 1 is single arm pull down. I train it 1 time per week.
Simple straight to the point you have gained a follower
Thanks man, going to the gym with this info it's top tier working out. 👌🏻👌🏻
violating my favourite exercise, the Deadlift. i think it just is a great exercise to build strenght and develops the whole backside nicely.
Chest supported TBar Row is one of my favourites
I agree woth everything except where you placed the inverted row. Inverted row is arguably one of the best horizontal pulls when you use rings, control the tempo and have your feet elevated. If you can hit 10 solod reps pausing at the top and a slow eccentric at a heavier bodyweight, your back is already pretty thick.
You made a good point regarding the deadlift that imo can be extended to all the big lifts, i.e. bench press and squat. They are way overhyped. I mean they are good for some people. If you don't tire you out too much, you feel the muscle you want to train, you keep progressing etc then they are great exercises. But they aren't as essential as many make them out to be.
always a good day when winny uploads
cable row is God tier when utilized properly I think it’s S tier
Personally. I only do that and Lat pull-down while keeping constant tension
I build an incredible back.
Back is my fav muscle group so i rlly enjoyed this video
i really enjoy this guys video one of my favorite gym teacher
I think inverted row should be A or S Rank if do it on gymnastic ring you can build your back just only a pair of gymnastic ring by change angle will make it harder like add extra weight plate in gym
I already saw 2 of your videos. You're awesome man!
Deadlift is by far the #1 best back exercise for a natural lifter, followed by pull-up then barbell row
I personally do deadlifts for my leg workouts, it just works all of the posterior chain heavily and involves multiple stabilizers at once and trains your cns greatly, the down side is that it takes real good technique.
Try doing RDL's instead and see if you like it. These are godlike for hamstring and glutes hypertrophy
@@Barbeiritos love rdls or stiff leg deadlift, I took out classic out of my routine
@@Barbeiritoswith dumbell or barbell?
@@iknowyou9201 whatever you prefer
Weighted Pull-Ups are King of Back Exercises
🔥👑🔥
All you need after is a rowing variation and you effectively hit most of your back. Maybe even something for Posterior Deltoids like reverse fly and you fry your whole upper back.
Weighted Inverted Rows are probably the best complementary back exercise you can do alongside Weighted Pull-Ups.
T-Bar row being as high as A tier is crazy. C tier at best. People just want the feeling of loading a ton of plates on and swinging around
Inverted rows may suffer from the same problem as push-ups but it also has the same advantage as push-ups. By varying the height and hand position of the exercise, you can make it more or less challenging. It also helps build the strength for the pull-up without much equipment, which is good for beginners and budget gym bros.
What I got from this video: The workout program I created for myself based on my own research (according solely to this video) is one of the best I could have actually made, thanks man
We need tier lists for other muscles like
Tricep
Shoulder
Legs
Biceps
Forearms
The thing about the straight arm pull-down is that if you want to feel the burn it is very picky on form. I didn’t like it until someone corrected my form then I could really feel it. Your hand placement is surprisingly very important.
5 years into gym. Finally I am learning about back workout. My most slacking body part 😅
We have a really nice rowing machine in my gym that has pure metal leverage and stacked with plates, doing that as a single-hand row feels amazing, its chest supported so you can really stretch the lat in the negative part of the exercise and while contracting and pulling the weight you can pause at the top for a really nice back squeeze