The newbies afraid of the barbell row is always the funniest one to me. “I don’t wanna do this exercise, it’ll develop too many muscles at once and help address my fragile back and core”
Any excercise that allows you to connect perfectly and does not destroy your joints... Its a good excercise. Does not matter if its a free weight or a machine or body weight or bands or whatever.
like my damn elbow. Getting my forearm stronger is helping a bit. Was ignoring calf and forearm for a while, Im not beginner anymore. For me, wish I added forearm right away
Subscribed about 6 months ago.. this channel is gold. Solid advice, straight to the point. Stick to heavy basics using progressive overload is all you need.
Your philosophies are the same as my uncles were in the 1980's. They didn't have internet, they just trained heavy, ate and slept. Basic barbell, dumbbell, dips and pull-ups. They taught me and now I'm teaching my 17 yo son. It's basic stuff with consistency. His chest is blowing up, legs are getting thick. He's made a huge difference in under a year. His self confidence is through the roof and he's becoming a man. I like your channel, this is the information these young guys need. Great work my man!
Most comprehensive muscle building and getting jacked channel! Thorough and simple explanation that can easily be understood by all levels. Thank you for this!!
So true. One of the greats, original masters of the gym - Larry Scott had better physiques than 90% of the guys in the gyms today. Very few machines. And one of the greatest physiques ever, Sergio Oliva, again very few machines and no "fancy" lifts
The problem that people also seem to overlook is that most of these influencers did not start off doing the “optimal” training that they’re promoting, they started off training the traditional way, which is why they’re able to get away with doing it. Beginners will never build muscle training this way.
My back grew the most after adding barbell rows + weighted pullups. My bicep grew the most after removing all these cable/preacher curls bs and just curling basic dumbells supinated bicep curls (both arms together to keep tension and slow eccentric), my triceps grew the most when i changed up my push day’s incline bench to a slightly closer grip. My shoulders were the only muscle that blew up when i used these influencer tricks. My legs blewup after i committed to squatting (before i was too lazy/scared and weak on squats but i bit the bullet and did them and 3 weeks later i could finally see my quads striations, its crazy), I will say though i had rounded shoulders which i had to fix via t and y raises, underdeveloped rear delts which i had to fix via rear delt flys and the super stretched position rear delt fly, partials etc. So i completely agree here, ADVANCE the basics and if you are lacking in a certain area, then increase your volume with isolations.
I’m a personal trainer but not a influencer in RUclips or social media. Honestly I love your channel because it’s pretty damn just straight forward and honest. I have seen the best results with my clients with the basics. I’ve seen the best results with people who stick to the following lifts and progress over time. Stick with deadlifts (traditional and sumo) barbell rows and Pendlay rows, military press, flat bench press, traditional barbell squats, Bulgarian split squats, pull-ups and hypertensions with decline crunches / sit-ups thrown in with barbell curls and skull crushers. It just works….maybe throw some front barbell squats in or barbell hack squats and you have got a winning combination. Keep up the great content!
you are so right want big arms do barbell curls and hammer curls for bis close grip benches and weighted dips for tris i am 70 and still have 18 inch arms old school works
Chest supported rows were my go to for awhile bc I was intimated by BB rows. Then I followed your 5day mass program and can see why they’re a staple with old school. I already had a fairly thick back but BB rows truly gave me the beefy mass look
I put on the most muscle using flat bench, barbell rows, behind neck press, skull crushers, barbell curls, and squats in a full body routine every other day. The only lifts that wasn’t a barbell was the the pec dec which I did my flys/reverse flys and pull-ups. And on my arm blast days I used a preacher curl/dip machine. I went from 147 lbs to 196 lbs in 8 months.
I found that hitting RDLs 2x a week for months made my barbell rows much easier to work in without some arbitrary fear of overworking my lower back. I do realize as I become stronger they'll be more taxing... but I'll also be quite a bit stronger on RDLs, too 💪
Exactly! Most people who complain about bb rows have weak posterior chains. Once I strengthened mine, I’ve been able to go heavy with good form on bb rows.
Everyone tells this "the lower back is the limiting factor on rows", but I think that's not exactly a problem, because the lower back becomes stronger as a side effect. I wouldn't put it on a deadlift day, but I think it's a decent tool.
My favorite day during my bro split is low back day! Deadlifts, hyperextensions, RDLs, good mornings, squats, and then I end with kettlebell swings! You can really feel that burn the next day!
If people complain about lower back fatigue, they should learn how to do a yates row instead of a conventionall barbell row. It works wonders, and you need solid tecnique in order to perform it.
Look at a gymnast they never touch a weight yet their bodies are proportionately developed, ok so legs are not a priority for competitive reasons. That tells you to fully develop a physique you need to focus on movements that treat the body as a functional unit working against gravity. Whether that be bodyweight or Barbells/ dumbbells. That's how we're designed. Sure cables and machines have their place but largely for purpose of balance and safety, not for complete development.
Weighted pull ups where the back gains are at 💪. I never see many people in the gym doing them usually everyone tends to do latt pull down. I remember 2 years ago I started the gym only able to do 3 reps on pull ups now I can add 15kg and do 12 solid reps with decent form
I agree with everything besides for the point of don't do an exercise if it puts you in pain. You should want to target the root issue of that pain, not just not do the exercise.
I mean, it's perfectly possible to do progressive overload on a cable press, and as far as you've taught me, growth comes down to: Progressive overload Full strech Full contraction Given that a cable or machine press is easier to learn, easier to learn to target the intended muscle group, and harder to get injured on, I get why coaches like Greg Douchette teaches clients machines over free weights. And I love free weights.
Yeah, it’s about principles not choosing camps. Why limit yourself? Learning on a machine is often easier. Some things just can’t be done with free weights or are better with a cable or machine.
@@calvinlawn3457 oh hell yes. I would honestly say people should start with bodyweight, machines, bands etc for everything except deadlift and squat. Mind-muscle connection is way underrated and so much easier to train with those.
Good video Peter. I notice the trend seems to be, "anything that is harder has to have a reason not to do it". Squats? Rows? Deads? Chins? Volume? All fall into that "not specific/not necessary/will overtrain you" etc. Humans are naturally lazy. Some are good at justifying it.
@PeterKhatcherian Something missed is that "Basics" (I like term better than "Compounds" because there are some single joint basics) with free weights tend to stress muscles maximally in strongest part of the length tension curve.
Indeed, sir. Yes, influencer. Explain to me why compound exercises like the flat barbell bench press and barbell row are not optimal. Oh, and answers that include the word "convergent" need not apply.
This really tics me off in current fitness media. "Exercise x completely takes muscle y out of the equation = better exercise." great but, with the exception of extreme muscle imbalances, aren't we trying to get bigger in general?!?
I agree with this video except that you can’t really make progression with weight or reps on stuff like cables and machines or whatever. To me it’s like, we should be able to make progress on about any lift no matter what the implement
I always find it funny how guys my age (late twenties) always blame their lower back for being unable to deadlifts and barbell rows when it's literally the opposite. Your lower back sucks because you don't suffer through those lifts 😂
How is your perspective on training machines? I more or less changed the whole way I train my upper body and I’m exploding. I went like in 2 months from chest press 100kgs for 10 reps to 130 for 8 and even crazier on lat pulldowns I’m repping out the whole stack with ease.
Also for my fellow fat boys who are avoiding pull-up variations- we still have no excuse. It’s okay to start weak, not to stay weak. Do what you can, mix assisted pull-ups with forced negatives, kip the last couple of reps slightly, within reason. Everyone can get a pull-up. Source: 6’0 285, chubby natty with long arms. Can do 10 clean pull-ups. A year ago I had to kip just to get an ugly 3, while weighing over 320lbs. Even before getting under 300 I was able to do 5-7 clean eventually. Keep doing your other pulls / rows, train them hard. Raise your standards!
I have a question I love using dumbbells for bench overhead pressing and rows mostly they feel good on my joints will I still get good results if i just stick with those?
Dumbbell bench press/overhead bench press for full ROM is factually a better exercise than the barbell. The issue is you’re just not going to find dumbbells big enough to keep doing progressive overload. Once you can bench 160+, most gyms run out of dumbbells that size.
In my opinion basic free weight/bodyweight movements, basic machine lifts and very specific movements (illiac pulldowns etc.) all have their place. Start with free weight movements for the most bang for your buck, follow up with basic machine movements as you fatigue (chest presses, machine curls, pushdowns, cable rows etc.) And then use very specific exercises at the end to attack your weak points if necessary.
This is targeted at beginners. Beginners should stick with the basics, and when they know right from wrong they can begin experiencing with fancy exercises.
Been bodybuilding for 30 years. I can’t deal with most of these “influencers” optimal exercises. They’re actually making the exercise more difficult than it should be. Clowns
Alex eubank said in one of his shorts videos that he hates the squat bench deadlift and also begs his viewers not to do them yet he does not know that those key movements will build more muscle and strength than leg presses,weight selector chest press machines and all the other exercises that are being deemed as "optimal" in today's fitness industry and especially in the science based community.
Agree with you most of the time but I believe in Science which is to say I believe in Biomechanics. If there a specific exercise that works the Lats better than I think one should perform that optimal exercise instead of a compound exercise such as the bent over row. I feel the only reason someone such as yourself would rather do a bent over row is simple. That is what you were taught at a young age and someone you believed in told you to always do bent over rows. There are exercises that hit the Lats far better than bent over rows and I believe people should do the optimal exercise. You just have a bias toward those compound exercises and that's fine but Science has proved we should be doing the better exercises for growth and strength. Take Care
I would say they aren’t bad movements but there should be time during the year where u take time off from the heavy compounds and try the machine variants to not burn out on your body
If your one and only goal is to get BIGGER then machines and proper effort applied to “optimal” training is the way to go. The macho man mentality does not disapprove factual evidence sorry.
Peter can you please do a video like this for shoulders and lower back. Recently I've been trying to grow my side delts so I've been doing facepulls and y-raises. Personally i feel like im doing detaul exercises instead of mass compounds like youre suggesting in this video. but I'm also confused because people say OHP hits the the side delts.. I'm not seeing results with ohp bit I still do them regardless. For lower back I started doing more deadlifts and have incorporated hyperextension oblique crunches and MTS high row and I lean back with my chest high up and pull and feel my lower back muscle stretched, and it feels amazing for the spot I have back pain.
If we make everything optimal; we are weak in any position that isn’t ‘optimal’
On real life most of times.
@@szveszsfacts
Thats an excellent point
Facts!
The newbies afraid of the barbell row is always the funniest one to me.
“I don’t wanna do this exercise, it’ll develop too many muscles at once and help address my fragile back and core”
Any excercise that allows you to connect perfectly and does not destroy your joints... Its a good excercise.
Does not matter if its a free weight or a machine or body weight or bands or whatever.
like my damn elbow. Getting my forearm stronger is helping a bit. Was ignoring calf and forearm for a while, Im not beginner anymore. For me, wish I added forearm right away
Subscribed about 6 months ago.. this channel is gold. Solid advice, straight to the point. Stick to heavy basics using progressive overload is all you need.
I appreciate the support
@@PeterKhatcherian influencers hate the standing OHP they think lateral raises are enough
Your philosophies are the same as my uncles were in the 1980's. They didn't have internet, they just trained heavy, ate and slept. Basic barbell, dumbbell, dips and pull-ups. They taught me and now I'm teaching my 17 yo son. It's basic stuff with consistency. His chest is blowing up, legs are getting thick. He's made a huge difference in under a year. His self confidence is through the roof and he's becoming a man. I like your channel, this is the information these young guys need. Great work my man!
Preach it brother. I am sick of the iliac fiber pulldown nerds.
Most comprehensive muscle building and getting jacked channel! Thorough and simple explanation that can easily be understood by all levels. Thank you for this!!
So true. One of the greats, original masters of the gym - Larry Scott had better physiques than 90% of the guys in the gyms today. Very few machines. And one of the greatest physiques ever, Sergio Oliva, again very few machines and no "fancy" lifts
That’s not really a good argument because you could just say guys like that are genetic outliers. I like free weights and rings/calisthenics btw
The problem that people also seem to overlook is that most of these influencers did not start off doing the “optimal” training that they’re promoting, they started off training the traditional way, which is why they’re able to get away with doing it.
Beginners will never build muscle training this way.
My back grew the most after adding barbell rows + weighted pullups. My bicep grew the most after removing all these cable/preacher curls bs and just curling basic dumbells supinated bicep curls (both arms together to keep tension and slow eccentric), my triceps grew the most when i changed up my push day’s incline bench to a slightly closer grip. My shoulders were the only muscle that blew up when i used these influencer tricks. My legs blewup after i committed to squatting (before i was too lazy/scared and weak on squats but i bit the bullet and did them and 3 weeks later i could finally see my quads striations, its crazy), I will say though i had rounded shoulders which i had to fix via t and y raises, underdeveloped rear delts which i had to fix via rear delt flys and the super stretched position rear delt fly, partials etc. So i completely agree here, ADVANCE the basics and if you are lacking in a certain area, then increase your volume with isolations.
I’m a personal trainer but not a influencer in RUclips or social media. Honestly I love your channel because it’s pretty damn just straight forward and honest. I have seen the best results with my clients with the basics. I’ve seen the best results with people who stick to the following lifts and progress over time. Stick with deadlifts (traditional and sumo) barbell rows and Pendlay rows, military press, flat bench press, traditional barbell squats, Bulgarian split squats, pull-ups and hypertensions with decline crunches / sit-ups thrown in with barbell curls and skull crushers. It just works….maybe throw some front barbell squats in or barbell hack squats and you have got a winning combination. Keep up the great content!
Pete I love the old school compound approach I do them all I’m 62 I just can’t do pull ups I keep trying 😅
you are so right want big arms do barbell curls and hammer curls for bis close grip benches and weighted dips for tris i am 70 and still have 18 inch arms old school works
That’s awesome man. Keep up the awesome work 💪🏻
Chest supported rows were my go to for awhile bc I was intimated by BB rows. Then I followed your 5day mass program and can see why they’re a staple with old school. I already had a fairly thick back but BB rows truly gave me the beefy mass look
Awesome! Thanks for the feedback
I love bench press wouldn’t be as exited to train chest without it
What about bent over wide grib cable row
Jeff Cavaliere crying into their BCAAs rn 😂
Damn.. Unbelievably succinct, well thought out, and absolutely true.. Done under 10 minutes.. Bravo my friend..👏✊💪
💪🏻💪🏻
Excellent video! 💪
Pete putting out the best BB content on RUclips 💪🏼
I appreciate that!
Feeling the Thickness again, since barbell rowing 3x per week - thx for inspiration and clarity
I put on the most muscle using flat bench, barbell rows, behind neck press, skull crushers, barbell curls, and squats in a full body routine every other day. The only lifts that wasn’t a barbell was the the pec dec which I did my flys/reverse flys and pull-ups. And on my arm blast days I used a preacher curl/dip machine. I went from 147 lbs to 196 lbs in 8 months.
Awesome progress 💪🏻
I found that hitting RDLs 2x a week for months made my barbell rows much easier to work in without some arbitrary fear of overworking my lower back. I do realize as I become stronger they'll be more taxing... but I'll also be quite a bit stronger on RDLs, too 💪
Exactly! Most people who complain about bb rows have weak posterior chains. Once I strengthened mine, I’ve been able to go heavy with good form on bb rows.
Progression OVERLOAD, IS KING!!💪🙂👍
💯
Love how short the intro is. No bs. Just sit down and start talkin about the specifics.
Everyone tells this "the lower back is the limiting factor on rows", but I think that's not exactly a problem, because the lower back becomes stronger as a side effect. I wouldn't put it on a deadlift day, but I think it's a decent tool.
My favorite day during my bro split is low back day! Deadlifts, hyperextensions, RDLs, good mornings, squats, and then I end with kettlebell swings! You can really feel that burn the next day!
I 100% agree with you bro 💪
If people complain about lower back fatigue, they should learn how to do a yates row instead of a conventionall barbell row. It works wonders, and you need solid tecnique in order to perform it.
"BB row is suboptimal " is the dumbest sentence I've heard on Instagram about weightlifting.
It's not dumb, it's true and false at the same time. All exercises (within reason) are optimal and not optimal depending on how and when you do them.
@@himeshsinghshishodiya IT IS DUMB. THERE IS NO TRUE OR FALSE IN THAT.
Don’t get me started lol
Look at a gymnast they never touch a weight yet their bodies are proportionately developed, ok so legs are not a priority for competitive reasons. That tells you to fully develop a physique you need to focus on movements that treat the body as a functional unit working against gravity. Whether that be bodyweight or Barbells/ dumbbells. That's how we're designed. Sure cables and machines have their place but largely for purpose of balance and safety, not for complete development.
Weighted pull ups where the back gains are at 💪. I never see many people in the gym doing them usually everyone tends to do latt pull down. I remember 2 years ago I started the gym only able to do 3 reps on pull ups now I can add 15kg and do 12 solid reps with decent form
Tbh i did weighted pull ups for a long time but my back improved when i went weightless pullups for 15+ reps
@@npc2kthat's because volume is still key 👍
No Ryan Huminston was hurt in this video
I agree with everything besides for the point of don't do an exercise if it puts you in pain.
You should want to target the root issue of that pain, not just not do the exercise.
BB row just need to be done last if you are worried about lower back limiting you
Great points Pete!
Nothing that I do is optimal 💪🏻
I mean, it's perfectly possible to do progressive overload on a cable press, and as far as you've taught me, growth comes down to:
Progressive overload
Full strech
Full contraction
Given that a cable or machine press is easier to learn, easier to learn to target the intended muscle group, and harder to get injured on, I get why coaches like Greg Douchette teaches clients machines over free weights.
And I love free weights.
Yeah, it’s about principles not choosing camps.
Why limit yourself?
Learning on a machine is often easier.
Some things just can’t be done with free weights or are better with a cable or machine.
@@calvinlawn3457 oh hell yes. I would honestly say people should start with bodyweight, machines, bands etc for everything except deadlift and squat.
Mind-muscle connection is way underrated and so much easier to train with those.
Good video Peter. I notice the trend seems to be, "anything that is harder has to have a reason not to do it". Squats? Rows? Deads? Chins? Volume? All fall into that "not specific/not necessary/will overtrain you" etc. Humans are naturally lazy. Some are good at justifying it.
I agree with you and most people will argue all day about this but the most effective exercises are also generally the hardest ones
@PeterKhatcherian Something missed is that "Basics" (I like term better than "Compounds" because there are some single joint basics) with free weights tend to stress muscles maximally in strongest part of the length tension curve.
61, I do one arm rows with 100 pound dumbbells. The barbell row worries me. I know a few people with horrific 24/7 back pain.
And if stretched partials are in fact king, bench does that perfectly
I know flat bench isn't the best movement for hypertrophy but the truth is I just enjoy doing it too much to take it out of my rotation.
Make a video on 20 rep squats program and if it really works
A healthy lifestyle is something you refine over time - not overnight
Pete , how do you feel about dumbbell rows ? Do dumbbell rows build back thickness?
Such good info💪
You can't beat the classics
this guy's bench form is beautiful
I appreciate that 💪🏻
different video i know but where do you get your taurine and electrolyte supplements please
Indeed, sir. Yes, influencer. Explain to me why compound exercises like the flat barbell bench press and barbell row are not optimal. Oh, and answers that include the word "convergent" need not apply.
Destroyed the nerds !
This really tics me off in current fitness media. "Exercise x completely takes muscle y out of the equation = better exercise." great but, with the exception of extreme muscle imbalances, aren't we trying to get bigger in general?!?
No lie this I wish I found this video when I started working out. If be a monster right now.
Yes i had good result with iliac pull downs
Good video but whats going on that cable fly bro lol
I agree with this video except that you can’t really make progression with weight or reps on stuff like cables and machines or whatever. To me it’s like, we should be able to make progress on about any lift no matter what the implement
Alex’s back is stupidly jacked, guess what his favorite back exercise is
Not gonna do barbell rows just because I have a bad lower back. Other wise, BB rows = Gold.
If you have an injury/issue you should adjust your training accordingly 💪🏻
I always find it funny how guys my age (late twenties) always blame their lower back for being unable to deadlifts and barbell rows when it's literally the opposite. Your lower back sucks because you don't suffer through those lifts 😂
How is your perspective on training machines? I more or less changed the whole way I train my upper body and I’m exploding. I went like in 2 months from chest press 100kgs for 10 reps to 130 for 8 and even crazier on lat pulldowns I’m repping out the whole stack with ease.
I do curls with barbell but my wrist hurts so im probably gonna switch even my dad said i should keep doing it
Use an EZ bar. It's always better to use dumbbells and cables for curls just because they even out imbalances.
@@user-he4ef9br7z yeah will try it thanks
Also for my fellow fat boys who are avoiding pull-up variations- we still have no excuse. It’s okay to start weak, not to stay weak. Do what you can, mix assisted pull-ups with forced negatives, kip the last couple of reps slightly, within reason. Everyone can get a pull-up. Source: 6’0 285, chubby natty with long arms. Can do 10 clean pull-ups. A year ago I had to kip just to get an ugly 3, while weighing over 320lbs. Even before getting under 300 I was able to do 5-7 clean eventually. Keep doing your other pulls / rows, train them hard. Raise your standards!
I have a question I love using dumbbells for bench overhead pressing and rows mostly they feel good on my joints will I still get good results if i just stick with those?
Dumbbell bench press/overhead bench press for full ROM is factually a better exercise than the barbell. The issue is you’re just not going to find dumbbells big enough to keep doing progressive overload. Once you can bench 160+, most gyms run out of dumbbells that size.
I’ll choose free weights over machines any day
My whole training is hated by influencers then, barbells, dumbbells and calisthenics is all I use
Sounds like a solid plan 💪🏻
In my opinion basic free weight/bodyweight movements, basic machine lifts and very specific movements (illiac pulldowns etc.) all have their place.
Start with free weight movements for the most bang for your buck, follow up with basic machine movements as you fatigue (chest presses, machine curls, pushdowns, cable rows etc.) And then use very specific exercises at the end to attack your weak points if necessary.
This is targeted at beginners. Beginners should stick with the basics, and when they know right from wrong they can begin experiencing with fancy exercises.
I'd like to see you and Mike Israetel do a video together.
Hopefully we will be able to set that up at some point
Been bodybuilding for 30 years. I can’t deal with most of these “influencers” optimal exercises. They’re actually making the exercise more difficult than it should be. Clowns
Alex eubank said in one of his shorts videos that he hates the squat bench deadlift and also begs his viewers not to do them yet he does not know that those key movements will build more muscle and strength than leg presses,weight selector chest press machines and all the other exercises that are being deemed as "optimal" in today's fitness industry and especially in the science based community.
His physique is sick tho
Why would squats and bench build more muscle than leg press and chest press?
Weird because I literally saw him benching not too long ago and he probably built his chest from benching
@@OnionMotuHe’s in the top 1% of the population but his chest dominants his physique
Free weights does not build more or less muscle than machines.. muscles only understand tension..
Thanks to your channel I stopped being a bitch and started doing my barbell rows
nerds Gonna Hate .. coz they do exercise what look showing but produce Hardly any result🙌🏻
It would be nice to see some videos with specific splits or workouts
he made videos on probably all kinda splits
Agree with you most of the time but I believe in Science which is to say I believe in Biomechanics.
If there a specific exercise that works the Lats better than I think one should perform that optimal exercise instead of a compound exercise such as the bent over row.
I feel the only reason someone such as yourself would rather do a bent over row is simple. That is what you were taught at a young age and someone you believed in told you to always do bent over rows.
There are exercises that hit the Lats far better than bent over rows and I believe people should do the optimal exercise.
You just have a bias toward those compound exercises and that's fine but Science has proved we should be doing the better exercises for growth and strength.
Take Care
It’s almost like you didn’t even watch the video
❤️💖💪❤️💖
I would say they aren’t bad movements but there should be time during the year where u take time off from the heavy compounds and try the machine variants to not burn out on your body
Higher weight n less reps causes less fatigue... Wtf you talking about?
❤for🇮🇳 pro👊☺
💪🏻💪🏻
Takes away all the bullshit and leaves the simple facts
💯💯
My favorite influencer tip: Some people do a movement wrong, causing pain/injuries-so nobody should do it.
I don't ever do any "optimal" exercises, these are for scrawny nerds
You know what else I hate? Fake natty fitness influencers... 👀👀
💪🏻💪🏻
If your one and only goal is to get BIGGER then machines and proper effort applied to “optimal” training is the way to go. The macho man mentality does not disapprove factual evidence sorry.
Let me guess, you’ve been lifting less than 2 years?
Bs influencers
Lol
Peter can you please do a video like this for shoulders and lower back.
Recently I've been trying to grow my side delts so I've been doing facepulls and y-raises. Personally i feel like im doing detaul exercises instead of mass compounds like youre suggesting in this video.
but I'm also confused because people say OHP hits the the side delts.. I'm not seeing results with ohp bit I still do them regardless.
For lower back I started doing more deadlifts and have incorporated hyperextension oblique crunches and MTS high row and I lean back with my chest high up and pull and feel my lower back muscle stretched, and it feels amazing for the spot I have back pain.