Dr. Mike, I love how you say things like "all these are good options" and "there is no right or wrong here". Comments like that increase my confidence that I'm actually doing the right thing in the gym. Many Fitness-UA-camrs will go for clickbait stratetgies like "don't do this!" or "99% get this wrong" or "gains LOST" and use fear as a motivator to make people watch their videos, wich often creates more insecurity. Also, I really enjoy the repetition of "what works". I don't mind watching a couple of videos stating the same principles. in fact, the repetition makes me remember it better and again increases my confidence in my hypertrophy knowledge. Last but not least, you are so hillarious that the humoristic aspect alone will make me keep watching your videos regularly.
Honestly real. This generation is cooked.. take us back to the zyzz days... I love spider curls but people say it's ranked e or f lol exercise... also I've been loving shoulder level cable bicep curls the only one that can isolate ur biceps apparently but no one really does it, but I've seen one person do it today so tested it and it feels good
That's exactly why I like Mike's vids and not all the other "science based" guys. Mike tells you what HE thinks is the best, and then tells you that most lifts are great and you just need to progressively overload and commit to it for a long period of time. Progressive overload and commitment as well as a good diet are the 3 core pillars of strength and health and while Mike's vids are full of nuances that may not work for everyone, he tends to not deviate from these core pillars.
1. Pull-ups Timestamp: (00:30 - 04:28) Overview: Max demonstrates the pull-up with various grips and forms. Focus on full range of motion, ending each rep in a dead hang to stretch the lats and build resilience. Aim for chin-height pull-ups for the best results. Details: Engage in eccentric control (slow on the way down). Chin-up to the bar, pause briefly, and lower under control. 2. Cable Flexion Row Timestamp: (04:28 - 09:11) Overview: This exercise targets spinal erectors and mid-back muscles, emphasizing active flexion and extension under load. Helps with lower back strength and injury prevention. Details: Flex the spine during the eccentric phase and arch during the concentric phase. Stretch is critical for spinal growth. 3. Machine Row (Prime Row) Timestamp: (09:59 - 12:37) Overview: Machine row with adjustable chest and seat for full range of motion. The weight is harder to lift at the start, easier at the top. Details: Protract shoulders during the stretch, then retract them and push the chest up during the pull. Control the movement throughout. 4. Lat Prayers (Straight Arm Lat Pull-down) Timestamp: (13:22 - 17:59) Overview: Max performs the "lat prayers," emphasizing a deep lat stretch and controlled arcing motion. This exercise isolates the lats effectively. Details: Keep elbows slightly bent, chest up when pulling down, and lower slowly for the stretch. Experiment with grips to find the best lat engagement. 5. Barbell Bent-Over Row Timestamp: (19:25 - 22:15) Overview: Focuses on starting with deep hip positioning and rising to a 45° angle as you pull the weight. This variation maximizes stretch and contraction. Details: Maintain a straight back, control the rise, and tilt the torso during the pull. Execute with crisp technique to fully engage the back.
started incorporating flexion rows 2 weeks ago and literally my entire back feels like it stays full and pumped for 3 days. Absolute great addition to my program
@@moiseshernandez390my gym has a Lifefitness row that does mid back so there’s a seat plus foot rest BUT I find that you can only get so much of a stretch if you’re taller. So on the floor usually works better with DBs as foot rests like Max did in the video. I’m sure other machines are designed better
*Something that really helped me on flexion rows:* Rather then leaning forward on the eccentric, think about letting the weight pulling you forward. This small queue made me feel a way bigger stretch because the weight was actually stretching my back rather than me leaning.
I agree, I basically try to keep my back straight and let it pull me forward then I slowly let go with my lats and rear delts to let it pull my shoulders to my ears and hold for a second
@@moldgrim1 the issue I encountered was my left forearm gives out before my lats and I’ll have 2-3 fingers on the bar by rep 8, I kept going till the bar flew out of my hand. That was when I went online and finally ordered a set of versa gripps and the back engagement is insane now 😂
One thing. On lat prayers, on the eccentric, REACH AWAY, AS HARD AS YOU CAN, while controlling the eccentric. You will feel where the lat begins and ends in this movement. Awesome info Mike. Much more concise than me.
He has a video from 4 years ago where he says he’s 5’2” - 5’3”. I think he just started lying because people seem almost incapable of respecting a man that height
@justsomeduuude4708 hes mostly trolling, hes around 5'5 is my guess, greg met him last year at the expo and wouldve trolled tf out of it (had dr mike been exaggerating his height) considering gregs leaving no stone unturned going after dr mike
I was just thinking yesterday we should have Scott and Max introduced on the channel as well and you're already delivering. Max is the real deal, impressive technique!
I can say definitively that even just doing scap pulls and the bottom range of pullups have been incredibly productive for me. And WAY less fatiguing than negative pullups, both short and long term. Much easier on my joints too. Been doing this for three months and it's a total game changer.
This really came at the perfect time, last few weeks I’ve been feeling a lack of pump after switching gyms and I can’t wait to try these! Hoping it works out I’ll post my results later!!
I'm always just so blown away by Dr Mike and Jared's coaching. I wish we all could have somebody so positive and informative. Especially newbies like me.
As a big belly boi at 225 5'9" I was able to finally do my first few pull-ups specifically the way Mike described. I have lots more to do but that control and lat activation I've been feeling specifically in my left side is awesome. It's always been less stronger than my right side even though that's where I'm more dominant. I couldn't be happier. It all started from my battle with nicotine withdrawal. Thanks, Mike.
I GOTTA add?2 back surgeries do to an injury and a litany of spinal issues including Ankylosing Spondylitis?Had me worried with my lifting.But.Let me just say.That strengthening my back muscles doing these exercises as well as others,has been an absolute game changer with my spinal pain issues.The muscles I have developed stabilize my hosed up spine.Specific areas that I know are bad.Just do not give me issues anymore.The muscles have stabilized my spine to some degree.I dealt with morphine level pain.Now?No pain meds except OTC.I know it is due to strengthening the muscles.
Great instructional video, lots of knowledge shared with the occasional inappropriate joke which we all love (mostly). Really good to see Max - a fit but not overly jacked person modeling the exercises as its far more relevant for the vast majority of subscribers.
Good job man! Once you hit half your bodyweight for 5 you are strong enough to do a one arm pullup from a dead hang, just in case you want a cool party trick lol. At least that was the threshold for me.
@@rubbermyducky5998 Honestly just do them as often as possible, 3x a week is preferable. Just do 3 sets of 5 or 6 and focus on perfect form and dead hang. Always up the weight if you completed all goal reps in a session. You will get crazy strong pullups eventually, coming from someone who started as a skinny teen who couldnt even do a single one and can now rep 50kg at 80kg bodyweight.
@@rubbermyducky5998 progressive overload,try 4 sets per session and try adding a rep every time.assisted pull ups if you are struggling to do more than 5
Been on my workout program for about six-months and have been following you wise exercise philosophy. Have had great progress, thanks so much!!! Also, love that you’re in my home state of Michigan!!!!❤
I’m a serious lifter and train 6xs a week. I tried almost all of those moves with exaggerated back stretching. I am now super swoll and utterly destroyed. Thank you sir.
Here to appreciate the fact that Dr Mike is among the handful of bb coaches to promote pullups. Not only it builds mass so well, it insures good posture and useful strenght.
This gives me a great appreciation for the baseball exercises my coach chose for the whole team to do. Flexion rows are such a smart exercise to have baseball players do.
I recently started doing the last exercise, but with dumbells. It is phenomenal. I've never gotten such great lat stimulus before, my entire back really, and it just feels waaaaay more natural to me than rowing with a rigid, fixed angle between the spine and upper leg. Awesome stuff.
Those flexion rows are no joke, but that stretch at the bottom feels absolutely amazing. I'm nearly at a point, I believe, where my trainer is ready to cut me loose to start building my own programs, and these exercises will certainly be included.
Been doing cable flexion rows for awhile, i use two single grips for them and sit on a dumbbell (55lbs works great for whatever reason). Love the pump and mind muscle connection i get during these
I’ve started putting yoga blocks between my feet and the seated cable row platform in order to maximize the range of motion on flexion rows. And it’s awesome.
I swear to God I just wanted to switch my back exercises to something else for tomorrow, went on to check the channel and this video pops out! Now I'm gonna get a crazy forearm pump, thank you Dr Mike!
Excited to see Dr Mike's tier list of the only 4 back excercises you should ever do. I don't even work out, I just use this newfound knowledge to shout at people doing any other back excercises that they are wrong ;P
Not gonna lie, I don't laugh at much of Dr. Mike's humor. Especially the dirty jokes - I just find them incredibly dumb. But I laughed my ass off at the lat prayer joke. That was a good one.
Dr. Mike, beginner in the gym here. I started working out recently and immediately looked at this channel. I love how it's accurate but still easy to understand. Im sure with that i can have satisfying results without hurting myself. For the people out there who have spine problems like me, that make it arch like crazy everytime we bend over, i think the barbell row could be very unfomfortable (at least it is for me). I love how it makes my muscles feel but not my spine. Maybe a good variation would be to do the rows on an elevated enough bench to avoid the spinal pain. It's not exactly the same movement, but it keeps the back straight and still enables a big stretch and the burn in the muscle. Maybe it's a good tip, at least it works for me. Thank you for providing good advice btw without banning other exercises
11:00 you forgot to make a joke about removing the seat completely for a different kind of experience. Mike, I think I speak for all of us when I say we're deeply disappointed in your performance
Bro, bringing it like you have for years mane , no one has brought up how lengthened partials will change the way we should approach pull ups until now 💎💎💎
Great video! In terms of an intermediate lifter who’s goals are strength and muscle build I have a pull day Lat pull down Dumbell chest supported row lat focused Wide grip cable row Upper day Pull ups Barbell row Is the pull day light on volume? My aim has been to hit all areas of the back, but I’ve noticed nearly every UA-cam back routine has more lat emphasis with pullovers or prayers
Well, what a coincidence today is back day! I am going to incorporate all of these exercises in today’s workout. Thank you, Dr. Mike. Love your material. Keep up the great work, man!
Kant says its not right to talk bad about others but also not about yourself. so we all should value ourself no matter what we did, ill start. you are all great guys, keep it going.
Dr Mike, thank you for blessing upon us endless knowledge and laughs on a consistent basis. You make me infinitely more jacked and happy. What more could one ask for? Also loving the RP versa gripps
Regarding underhand for the lat prayer - the lats are also slight internal rotators of the shoulder so supinating the hands can help externally rotate the shoulder and provide even more stretch if you aren’t limited by grip
Pullups and straight-arm pulldowns are my staple. For me personally, the fatigue on horizontal pulls almost makes them not worth it, but when I do them, it's machine rows. I substitute reverse pec dec + BB curls. The key with rev pec decs is do a slow eccentric and top off the last set with stretched half-reps. Try this and you'll see.
I generally ignore your advice because you're way more pro-machine than I am but I tried your defficit barbell row thingy and finally my lats are sore thank you 🙏
I have added unilateral pulldowns with one important twist: face away from the cable and angle it so that it's 90° at your arm. Elbows can be bent. Crazy lat stretch like a prayer but no triceps limitation
Doctor Mike always makes me laugh. And it helps me not take building muscle so seriously bc genetics and science but also just love the small chuckles he allows
To this day you are by far one of the best out there. You're not trying to BS anyone and give solid advice. Love the channel and my god the weird stuff you say is hilarious
Thank you for the humble admission on chin height for pull ups. I was feeling that but I just kept hearing your voice about how much more macho manly I would be if I kept all my reps to the chest.
On the topic of back exercises, I'd love to see a video from Dr Mike talking about his thoughts on Rock Climbing/Bouldering as a sport with fitness benefits
Thanks for this. I struggled to feel lata with the lat prayers. The key was taking it slow on the back movement and HOLY SHIT what it feels. It was so important ive been doing it wrong for months. Thank u sir 👏🏻
I started doing flexion rows before i ever saw them on the interent on a regular cable row setup. The gym i go to has a panatta fit 2000 multi disclipline apparatus and the normal cable row setup has enough space to get a full stretch even as a 6'1 individual. Its amazing.
You know what would who be awesome as a subject for the next video : Overcoming Isometric for strength and hypertrophy. I feel its becoming a trendy subject is some strength based sport and as many claims like better at recovery, auto regulatory, breaking plateau when you have a weakness at a specific angle, etc.
I've been doing all of these for a long time and back is by far my best body part, always has been. For bent over rows, a good que I found is to shift weight: As you pull the bar up, focus on pushing your hips forward towards the bar. And vice versa when you lower the bar, push your hips back, away from the bar. Almost as if you were doing a slight stiff legged deadlifts at the same time, but back focused. This way you don't have to move the bar itself back and forth, but just focus on the up and down movement, while your body adjusts to the weight and the position of the bar. Also I think it's a lot safer way to perform the exercise AND you can actually use more weight!
I think I speak for everyone when I say we wanna see Scott the video guy demonstrating exercises (if he's real)
Scott the Video Guy’s not real, Scott the Video Guy can’t hurt us
Yes
His reflection appeared on a video here at least once, he also appeared in a video over at Jared Feather's channel once upon a time
scott the video guy is just mike israetel doing voiceovers with a voicechanger
Definitely a Shoresy situation
very impressive that you managed to make jeff nippard grow vertically, dr mike that is a true testament to your hypertrophy expertise
unfortunately if that happened the illusion of his muscularity would diminish, and nobody would want to hear what he says.
@@slapthedidgyr9769you’re a pussy
@@slapthedidgyr9769idiotic thing to say. He still works super hard, would be in great shape, and is super smart lol.
Scientifically based body elongation eccentrics
testoment*
Dr Mike's body is mesmerizing. He simultaneously has veins in his calves and shins while also carrying around a keg of a belly. Truly majestic
His left ventricle must be particularly majestic
That's his swollen liver. (No joke).
@@kevinbenoit3523 that is a joke.
@@valiford2441 One of the side effects of steroids is that your abdomen increases in size.
HGH does that. Human growth hormone. It also does the lowkey "horn" growths on the head.
6-pack on back of head is insane
good job
I literally clicked this video to read the scalp/whatever you even call it, comments, lol
😂
Never skip scalp day 💪
Gotta do that dildo press
demon back (of head)
Dr. Mike, I love how you say things like "all these are good options" and "there is no right or wrong here". Comments like that increase my confidence that I'm actually doing the right thing in the gym. Many Fitness-UA-camrs will go for clickbait stratetgies like "don't do this!" or "99% get this wrong" or "gains LOST" and use fear as a motivator to make people watch their videos, wich often creates more insecurity. Also, I really enjoy the repetition of "what works". I don't mind watching a couple of videos stating the same principles. in fact, the repetition makes me remember it better and again increases my confidence in my hypertrophy knowledge. Last but not least, you are so hillarious that the humoristic aspect alone will make me keep watching your videos regularly.
I hope the number one metric which increases your confidence in your decisions is that you are getting bigger & stronger.
Honestly real. This generation is cooked.. take us back to the zyzz days... I love spider curls but people say it's ranked e or f lol exercise... also I've been loving shoulder level cable bicep curls the only one that can isolate ur biceps apparently but no one really does it, but I've seen one person do it today so tested it and it feels good
goat comment
That's exactly why I like Mike's vids and not all the other "science based" guys. Mike tells you what HE thinks is the best, and then tells you that most lifts are great and you just need to progressively overload and commit to it for a long period of time. Progressive overload and commitment as well as a good diet are the 3 core pillars of strength and health and while Mike's vids are full of nuances that may not work for everyone, he tends to not deviate from these core pillars.
W comment
Jeff just uploaded a video on biceps and now we have Dr Mike on back exercises.
The stars are aligned for back and biceps tomorrow 🔥
It's genuinely my pull day tomorrow. Stars aligned indeed.
Same! Just in time for pull day
So you guys just throw in any exercise regardless of where you are in training?
Same!
I love my back/bicep, chest/tricep alternating days split
1. Pull-ups
Timestamp: (00:30 - 04:28)
Overview: Max demonstrates the pull-up with various grips and forms. Focus on full range of motion, ending each rep in a dead hang to stretch the lats and build resilience. Aim for chin-height pull-ups for the best results.
Details: Engage in eccentric control (slow on the way down). Chin-up to the bar, pause briefly, and lower under control.
2. Cable Flexion Row
Timestamp: (04:28 - 09:11)
Overview: This exercise targets spinal erectors and mid-back muscles, emphasizing active flexion and extension under load. Helps with lower back strength and injury prevention.
Details: Flex the spine during the eccentric phase and arch during the concentric phase. Stretch is critical for spinal growth.
3. Machine Row (Prime Row)
Timestamp: (09:59 - 12:37)
Overview: Machine row with adjustable chest and seat for full range of motion. The weight is harder to lift at the start, easier at the top.
Details: Protract shoulders during the stretch, then retract them and push the chest up during the pull. Control the movement throughout.
4. Lat Prayers (Straight Arm Lat Pull-down)
Timestamp: (13:22 - 17:59)
Overview: Max performs the "lat prayers," emphasizing a deep lat stretch and controlled arcing motion. This exercise isolates the lats effectively.
Details: Keep elbows slightly bent, chest up when pulling down, and lower slowly for the stretch. Experiment with grips to find the best lat engagement.
5. Barbell Bent-Over Row
Timestamp: (19:25 - 22:15)
Overview: Focuses on starting with deep hip positioning and rising to a 45° angle as you pull the weight. This variation maximizes stretch and contraction.
Details: Maintain a straight back, control the rise, and tilt the torso during the pull. Execute with crisp technique to fully engage the back.
thx
Thx champion 😉
thanks mate, either pin or copy in description :)
I love you
You the GOAT!
started incorporating flexion rows 2 weeks ago and literally my entire back feels like it stays full and pumped for 3 days. Absolute great addition to my program
im also interested in trying them out. did you rig up a setup similar to how dr. mike did?
It's amazing. Did 5 RIR first time trying it just in case, back was cooked from erectors to traps for almost a week.
The stretch on the lats at the bottom of the movement is immense!
@@moiseshernandez390my gym has a Lifefitness row that does mid back so there’s a seat plus foot rest BUT I find that you can only get so much of a stretch if you’re taller. So on the floor usually works better with DBs as foot rests like Max did in the video. I’m sure other machines are designed better
It really does feel great to get your back blown out 😊
Max the editor boy is real. Wow
Nice try, Mike, but you can't fool us. That's just Jeff Nipples after starving him in your basement for 180 days and only doing stretch mediated yoga
Jared 2.0
@@jaywong6964 Nice try Jay, but Jeff Nipples lookes toy sized and that gentleman was twice the height of Dr. Mike
@@robertobarlos4098 just needs about another decade of lifting and some enhancers
Let's pitch together and buy him some shoes.
*Something that really helped me on flexion rows:* Rather then leaning forward on the eccentric, think about letting the weight pulling you forward. This small queue made me feel a way bigger stretch because the weight was actually stretching my back rather than me leaning.
I agree, I basically try to keep my back straight and let it pull me forward then I slowly let go with my lats and rear delts to let it pull my shoulders to my ears and hold for a second
I feel my right lat burn on rep 2. My left side hurts around rep 12. Such imbalance, but the exercise and the way you explained it: 10/10.
@@moldgrim1 the issue I encountered was my left forearm gives out before my lats and I’ll have 2-3 fingers on the bar by rep 8, I kept going till the bar flew out of my hand. That was when I went online and finally ordered a set of versa gripps and the back engagement is insane now 😂
@@draganvujatovic 100%. VGs are fantastic!
@@draganvujatovic versa!
One thing.
On lat prayers, on the eccentric, REACH AWAY, AS HARD AS YOU CAN, while controlling the eccentric. You will feel where the lat begins and ends in this movement.
Awesome info Mike.
Much more concise than me.
1:18 fun fact max is 5'6
He's that tall?
He has a video from 4 years ago where he says he’s 5’2” - 5’3”. I think he just started lying because people seem almost incapable of respecting a man that height
@justsomeduuude4708 hes mostly trolling, hes around 5'5 is my guess, greg met him last year at the expo and wouldve trolled tf out of it (had dr mike been exaggerating his height) considering gregs leaving no stone unturned going after dr mike
Than Mike must be 4,6 ? 😂
@@billybutcher5581 that's the joke
I was just thinking yesterday we should have Scott and Max introduced on the channel as well and you're already delivering. Max is the real deal, impressive technique!
I can say definitively that even just doing scap pulls and the bottom range of pullups have been incredibly productive for me. And WAY less fatiguing than negative pullups, both short and long term. Much easier on my joints too. Been doing this for three months and it's a total game changer.
You are strongest Jew Dr Mike. 🙏
Omega Jew
Dr mike is a jew?
What does jew have to do with it??
He said he was Russian...not jew
@@5theye546Russian jew
I searched this title and saw Dr. Mike uploaded exactly what I needed under a minute ago. 👏🏽👏🏽👏🏽
This really came at the perfect time, last few weeks I’ve been feeling a lack of pump after switching gyms and I can’t wait to try these! Hoping it works out I’ll post my results later!!
Tried prayers for the first time last night and got the craziest lat pump I've had in a long time.
18:10 was fucking hilarious Mike 🤣🤣🤣🤣🤣🤣
I'm always just so blown away by Dr Mike and Jared's coaching. I wish we all could have somebody so positive and informative. Especially newbies like me.
As a big belly boi at 225 5'9" I was able to finally do my first few pull-ups specifically the way Mike described. I have lots more to do but that control and lat activation I've been feeling specifically in my left side is awesome. It's always been less stronger than my right side even though that's where I'm more dominant. I couldn't be happier. It all started from my battle with nicotine withdrawal. Thanks, Mike.
Your kinda heavy for pull ups, but good job
4:08 the mirror shot is just magnificent
Hands down one of your best so far.. And one of the best exercise tutorials I've seen. More of those please ')
This dropping on a back day is a blessing
I GOTTA add?2 back surgeries do to an injury and a litany of spinal issues including Ankylosing Spondylitis?Had me worried with my lifting.But.Let me just say.That strengthening my back muscles doing these exercises as well as others,has been an absolute game changer with my spinal pain issues.The muscles I have developed stabilize my hosed up spine.Specific areas that I know are bad.Just do not give me issues anymore.The muscles have stabilized my spine to some degree.I dealt with morphine level pain.Now?No pain meds except OTC.I know it is due to strengthening the muscles.
Great instructional video, lots of knowledge shared with the occasional inappropriate joke which we all love (mostly). Really good to see Max - a fit but not overly jacked person modeling the exercises as its far more relevant for the vast majority of subscribers.
18:20 hey man if this whole RP thing doesnt work out, I think you have a solid chance at being donald duck
😂😂😂
Team pull-up here!Broke my PR yesterday at 44, 30kgx4 reps at 73kg!Didn't think i would ever manage that!
Nice good job
Any tips for someone who has trouble with pull ups?
Good job man! Once you hit half your bodyweight for 5 you are strong enough to do a one arm pullup from a dead hang, just in case you want a cool party trick lol. At least that was the threshold for me.
@@rubbermyducky5998
Honestly just do them as often as possible, 3x a week is preferable. Just do 3 sets of 5 or 6 and focus on perfect form and dead hang. Always up the weight if you completed all goal reps in a session. You will get crazy strong pullups eventually, coming from someone who started as a skinny teen who couldnt even do a single one and can now rep 50kg at 80kg bodyweight.
@@rubbermyducky5998 progressive overload,try 4 sets per session and try adding a rep every time.assisted pull ups if you are struggling to do more than 5
18:10 dr mike role playing me at the local planet fitness
I love Dr Mike 😂
This video Sir, is gotta be one of the best out there for back workouts. Thank you 🙏🏼
Been on my workout program for about six-months and have been following you wise exercise philosophy. Have had great progress, thanks so much!!! Also, love that you’re in my home state of Michigan!!!!❤
Perfect video for back day
Did Mike clone young Jeff Nippard to create Max?
Not big enough
(lmao I thought the same
Good one!
😂
Homie is way taller than Jeff
Outstanding demonstration of how to defend your grips at the gym. Enjoyed that immensely
the funny jacked doc is back at it again
I’m a serious lifter and train 6xs a week. I tried almost all of those moves with exaggerated back stretching. I am now super swoll and utterly destroyed. Thank you sir.
18:15 Him actually running away in the background made this 10x more hilarious 🤣
Here to appreciate the fact that Dr Mike is among the handful of bb coaches to promote pullups.
Not only it builds mass so well, it insures good posture and useful strenght.
Lat prayers have been my biggest problem, loved this video
This gives me a great appreciation for the baseball exercises my coach chose for the whole team to do. Flexion rows are such a smart exercise to have baseball players do.
I love you Mike.
Dr. Jacked Up Mike is the best Mike brothers! Let's go!!!
Better back exercises than last time.
Got this video right before back day
Thank you for improving my blood flow Dr.Mike ❤
21:30 the best is that many bros did that waay before and many people hated them that they were cheating
really practical tips here. the cable attachment hoarding hiss absolutely sent me
I recently started doing the last exercise, but with dumbells. It is phenomenal. I've never gotten such great lat stimulus before, my entire back really, and it just feels waaaaay more natural to me than rowing with a rigid, fixed angle between the spine and upper leg. Awesome stuff.
4:51 i thought i was going blind for a second
same bro😂😂
Realistic representation of what it feels like to do some proper pull ups
hahah same
Bought the versa grips a couple months ago. Wow! I had no idea I could work my back out harder and longer without needing to focus on my grip.
lmfao Mike with the 3 grips had me rolling, that was great
Those flexion rows are no joke, but that stretch at the bottom feels absolutely amazing. I'm nearly at a point, I believe, where my trainer is ready to cut me loose to start building my own programs, and these exercises will certainly be included.
Please do a video on what just happened to your boy Jeff Nippard. People need to know about it and Wyck's does not deserve to have a platform anymore.
Been doing cable flexion rows for awhile, i use two single grips for them and sit on a dumbbell (55lbs works great for whatever reason). Love the pump and mind muscle connection i get during these
This just made my day better!
Fucking bot again
That tip about leveraging your hips a little on the barbell row was great. I do it semi naturally but it’s good to know the dr agrees
Back of the head goes crazy
I’ve started putting yoga blocks between my feet and the seated cable row platform in order to maximize the range of motion on flexion rows. And it’s awesome.
I needed that G check at 1:45, doctor, thank you
Cable flexion rows.... Sir! My back feels so grateful for this! What a stretch. 😍
The doc trolled us asking him to DM him our training vids when his DMs are closed 💀
I swear to God I just wanted to switch my back exercises to something else for tomorrow, went on to check the channel and this video pops out!
Now I'm gonna get a crazy forearm pump, thank you Dr Mike!
18:00 - 18:21 🤣🤣
Excited to see Dr Mike's tier list of the only 4 back excercises you should ever do. I don't even work out, I just use this newfound knowledge to shout at people doing any other back excercises that they are wrong ;P
that thumbnail 😂😂
Not gonna lie, I don't laugh at much of Dr. Mike's humor. Especially the dirty jokes - I just find them incredibly dumb. But I laughed my ass off at the lat prayer joke. That was a good one.
Dr. Mike, beginner in the gym here. I started working out recently and immediately looked at this channel. I love how it's accurate but still easy to understand. Im sure with that i can have satisfying results without hurting myself. For the people out there who have spine problems like me, that make it arch like crazy everytime we bend over, i think the barbell row could be very unfomfortable (at least it is for me). I love how it makes my muscles feel but not my spine. Maybe a good variation would be to do the rows on an elevated enough bench to avoid the spinal pain. It's not exactly the same movement, but it keeps the back straight and still enables a big stretch and the burn in the muscle. Maybe it's a good tip, at least it works for me.
Thank you for providing good advice btw without banning other exercises
11:00 you forgot to make a joke about removing the seat completely for a different kind of experience. Mike, I think I speak for all of us when I say we're deeply disappointed in your performance
Always dropping Gems. Thank you kind sir.
Bro, bringing it like you have for years mane , no one has brought up how lengthened partials will change the way we should approach pull ups until now 💎💎💎
Great video and inspiration for my future back training ❤
Great video! In terms of an intermediate lifter who’s goals are strength and muscle build I have a pull day
Lat pull down
Dumbell chest supported row lat focused
Wide grip cable row
Upper day
Pull ups
Barbell row
Is the pull day light on volume? My aim has been to hit all areas of the back, but I’ve noticed nearly every UA-cam back routine has more lat emphasis with pullovers or prayers
Well, what a coincidence today is back day! I am going to incorporate all of these exercises in today’s workout. Thank you, Dr. Mike. Love your material. Keep up the great work, man!
Kant says its not right to talk bad about others but also not about yourself. so we all should value ourself no matter what we did, ill start. you are all great guys, keep it going.
Dr Mike, thank you for blessing upon us endless knowledge and laughs on a consistent basis. You make me infinitely more jacked and happy. What more could one ask for? Also loving the RP versa gripps
The genuine chuckle after “butt plate”😂, that’s why we love you Mike! Appreciate all the info brother✊🏼💪🏼
At first I was like not another list.. but what great detail and explanation, so good to the point I hope you do more. Love it!
Regarding underhand for the lat prayer - the lats are also slight internal rotators of the shoulder so supinating the hands can help externally rotate the shoulder and provide even more stretch if you aren’t limited by grip
I love this Jeff Nippard colab!
So cool to see him help you with a video
I got my Versa Gripps like a week before you announced their sponsorship of RP, LOL. I got the PRO blue ones, and I love them.
Pullups and straight-arm pulldowns are my staple. For me personally, the fatigue on horizontal pulls almost makes them not worth it, but when I do them, it's machine rows. I substitute reverse pec dec + BB curls. The key with rev pec decs is do a slow eccentric and top off the last set with stretched half-reps. Try this and you'll see.
This is excellent, so in depth ..intelligent kinesiology Ty again Dr Mike
I did all of these exercises in the gym today and I felt pretty good.
I generally ignore your advice because you're way more pro-machine than I am but I tried your defficit barbell row thingy and finally my lats are sore thank you 🙏
After a good controlled barbell row rest/pause session i literally feel sticks pocking my rib cage the next day. A hella nice exercise.
I have added unilateral pulldowns with one important twist: face away from the cable and angle it so that it's 90° at your arm. Elbows can be bent. Crazy lat stretch like a prayer but no triceps limitation
Doctor Mike always makes me laugh. And it helps me not take building muscle so seriously bc genetics and science but also just love the small chuckles he allows
To this day you are by far one of the best out there. You're not trying to BS anyone and give solid advice. Love the channel and my god the weird stuff you say is hilarious
Lat prayers on the dual adjustable pulley, with the long bar attached to both stacks: no cable in the face 👌🏼
I just discovered the high row machine. It feels the best of all the back exercises I've done.
Thank you for the humble admission on chin height for pull ups. I was feeling that but I just kept hearing your voice about how much more macho manly I would be if I kept all my reps to the chest.
Not only do you have great tips, your humour is 👌
On the topic of back exercises, I'd love to see a video from Dr Mike talking about his thoughts on Rock Climbing/Bouldering as a sport with fitness benefits
Thanks for this. I struggled to feel lata with the lat prayers. The key was taking it slow on the back movement and HOLY SHIT what it feels. It was so important ive been doing it wrong for months. Thank u sir 👏🏻
I started doing flexion rows before i ever saw them on the interent on a regular cable row setup. The gym i go to has a panatta fit 2000 multi disclipline apparatus and the normal cable row setup has enough space to get a full stretch even as a 6'1 individual. Its amazing.
Thanks Dr Mike
You’re my hero Dr. Mike
You know what would who be awesome as a subject for the next video : Overcoming Isometric for strength and hypertrophy. I feel its becoming a trendy subject is some strength based sport and as many claims like better at recovery, auto regulatory, breaking plateau when you have a weakness at a specific angle, etc.
Damn those back (of the head) striations in that thumbnail 🔥🔥💪💪
Excellent really appreciated the breakdown!!!
I've been doing all of these for a long time and back is by far my best body part, always has been.
For bent over rows, a good que I found is to shift weight:
As you pull the bar up, focus on pushing your hips forward towards the bar. And vice versa when you lower the bar, push your hips back, away from the bar. Almost as if you were doing a slight stiff legged deadlifts at the same time, but back focused. This way you don't have to move the bar itself back and forth, but just focus on the up and down movement, while your body adjusts to the weight and the position of the bar. Also I think it's a lot safer way to perform the exercise AND you can actually use more weight!