The Best And Worst Back Exercises (Ranked By Science)

Summary by Krater

Twenty back exercises are ranked from S to F tier based on stretch, tension, feel, and progression. The chest-supported row is crowned as the best exercise, while the renegade row is ranked as the worst.

From the video

Answers: What are the best and worst back exercises for muscle growth?

• back exercises
• tier list
• hypertrophy
• row variations
• pull-ups
• lat pulldowns

Exercises

• Renegade Row · dumbbells
• Dumbbell Row + Curl · dumbbells
• Dumbbell Row + Press · dumbbells
• Dumbbell Row + Kickback · dumbbells
• Deadlift · barbell
• Above-The-Knee Rack Pull · barbell
• Wide-Grip Pull-Up · pull-up bar
• Neutral-Grip Pull-Up · pull-up bar
• Chin-Up · pull-up bar
• Wide-Grip Lat Pulldown · cable machine
• Neutral-Grip Lat Pulldown · cable machine
• Half-Kneeling 1-Arm Lat Pulldown · cable machine
• Cross-Body Lat Pulldown · cable machine
• Barbell Row · barbell
• Yates Row · barbell
• Pendlay Row · barbell
• Deficit Pendlay Row · barbell
• Meadows Row · barbell
• Inverted Row · smith machine
• 1-Arm Dumbbell Row · dumbbell
• Kroc Row · dumbbell
• Free-Standing T-Bar Row · barbell
• Chest-Supported Row · machine
• Cable Row · cable machine
• Rope Face-Pull · cable machine
• Cable Lat Pullover · cable machine
• Dumbbell Lat Pullover · dumbbell

What it concludes

• Renegade rows and combo exercises rank in F tier because they water down back tension and overstimulate smaller muscles first.
• Chest-supported rows rank in S+ tier as the best overall back exercise for both lats and mid-back with high stability and a deep stretch.
• Wide-grip and neutral-grip lat pulldowns rank in S tier due to smooth tension profiles, fantastic lat and mid-trap activation, and easy overload.