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The WORST Exercises for Back Width AND Thickness (and the Best)
A video on YouTube. In Fitness, a Krater category.
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A tier-list style breakdown of various back exercises for building width, thickness, and height, analyzing their biomechanics, pros, and cons.
From the video
Answers: What are the best back exercises for building a big upper back?
- upper back anatomy
- exercise tier list
- deadlift variations
- strongman movements
- free weight rows
- machine rows
- bodyweight back exercises
- isolation back exercises
Exercises
- Deadlift · barbell
- Elevated deadlift · barbell and blocks
- Trap bar deadlift · trap bar
- Sumo deadlift · barbell
- Strongman carries · farmers walk, yoke
- Front carries · sandbag, stone
- Stone loading · stone and platform
- Yoke walk · yoke
- Farmer's walk · farmers walk handles
- Barbell row · barbell
- Pendlay row · barbell
- Kroc row · dumbbell
- Power row · barbell
- T-bar row · T-bar machine
- Dumbbell row · dumbbell
- Seal row · barbell and bench
- Upright row · barbell
- Chest-supported T-bar row · T-bar machine
- Machine row · machine
- Pull-up · pull-up bar
- Chin-up · pull-up bar
- Inverted row · bar
- Straight arm pulldown · cable machine
- Dumbbell pullover · dumbbell and bench
- Machine pullover · machine
- Rear delt fly · cables or dumbbells
- Bent-over lateral raise · dumbbells
- Face pull · cable machine
- Shrug · barbell
What it concludes
- Deadlifts build a massive foundation and thick erectors, earning a B tier rating for upper back hypertrophy.
- Strongman movements like front carries and stone loading offer unique, heavy upper back stimulus and earn an A tier rating.
- Free weight rows are foundational for back thickness and width, earning an S tier rating overall.
- Machine rows are versatile, efficient for managing fatigue, and earn an A tier rating.
- Bodyweight movements like pull-ups and inverted rows are effective but harder to scale and stabilize, earning a C tier rating.
- Isolation movements like shrugs and face pulls are necessary for maximizing growth in specific areas, earning a B tier rating.
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