Back Exercise Tier List (Simplified)
Вставка
- Опубліковано 9 гру 2023
- 📜 Get the FREE Bodybuilding CHEAT SHEET! bodybuildingsimplified.com/ch...
🔥 Training plans bodybuildingsimplified.com
💪🏻 Check out my Patreon! / trainerwinny
👁️ Follow me on Instagram! / trainerwinny
✉️ Business email: trainerwinny@bodybuildingsimplified.com
Have you ever wondered which back exercises are the BEST? Thats what we will look into in todays video! For this tierlist, i chose these exercises: barbell row, dumbbel row, chest supported row, seal row, lat pulldown, t-bar row, seated cable row, straight arm pulldown, single arm pulldown, meadows row, inverted row, deadlift and renegade row. All of the rankings are based on my own experience, and not on useless scientific studies. But you should always keep in mind, that everyone is different, and something that works for me, might not be so great for you. So dont forget that!
🏋🏻 Bodyparts Simplified Playlist: • Playlist
🍎 Nutrition Simplified Playlist: • Bodybuilding Simplifie...
📝 Training Plans & Programming Simplified Playlist: • Bodybuilding Simplifie...
#back #tierlist #backexercise
The NUTRITION PLANS are finally here, take a look! 🥗 bodybuildingsimplified.com/
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.
@@1uci4n_agreed
Good job man
All beginners should just do compound lifts to start then fill with whatever isolations they can after
Playing with your Johnson gives you a crazy forearm
Cap
@@user-fy5sm5rn6w To grow any muscle you need rest pal
factual
@@user-fy5sm5rn6wit WILL make a noticeable difference between arms if you're addicted
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!
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
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 have watched so many workouts video.. this guy is the most complete. SIMPLICITY is his key
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.
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! 💪
I really love your videos dude! Thank you for sharing these tierlists
Thank you so much! I have been trying to find new good exercises to implement in my gym routine.
Make this a series, helps a lot and is entertaining. Next episode should be biceps and triceps. Love your content!
Man, this channel is so creative. I loved the content you made.
I love the video style, everything from the format to the animation style. Keep it up :)
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
Good tier list bro! You got a new subscriber, keep going!
just recently found this channel and I love it!
I already saw 2 of your videos. You're awesome man!
Your whole channel is helping me a lot, thanks you from Argentina
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. ❣️
Thanks man, going to the gym with this info it's top tier working out. 👌🏻👌🏻
Amazing bro! thank you
Short and useful! Thanks
bro i love this, your the best thank you for this video
Good editing, good voice, good commenting, no bs, I'm subscribed.
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!
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 just found this channel and i already love it
yesssir thx again winny
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!!!
Keep em coming big boy
Hey man it’s the first time seining your channel pop up, your style is amazing simple and direct. Keep up the great work!
I personally love a chest supported single-hand high cable row with a bench set almost upright. There is a Hammer strength machine which is quite similar and I have to say the squeeze at the bottom is amazing! Absolute S tier.
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.
Great vid!! ❤️💪🏻Can u do arms tier list next idol?
really loved ur video
Please do 1 for shoulders, arms, and legs and probably even abs. Huge thanks for this video
Love these video’s! Hou should make a leg excercise tierlist as well
this channel is so addictive i love it
i love your videos
bro i love u ur videos are amazing
👍💪 Good breakdown. Love the way chest supported/seal rows eliminate cheating. Pullups are definitely worth of king status especially once weight is introduced.
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?
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!
Good stuff bro
Awesome video
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.
good video man
Te quiero mucho trainer winny ❤ You have helped me a lot to understand fitness
Ayyy 100k subs congrats
Hi winny , been watching your videos for a long time now great stuff dude, just what's ur ranking take on chest supported t-bar row
always a good day when winny uploads
great vid please make more videos for different muscle groups !
finally someone who knows a lot about gym. nice video man
Simple straight to the point you have gained a follower
I'm a beginner lifter and I love your videos ❤
thank u so much for addressing the fatigue issue w deadlifts omfg
nice vid👍
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
Back is my fav muscle group so i rlly enjoyed this video
Great tier list, very thanks 👍)
But what about one side dumbbell rows ?
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.
This is an absolute WIN. I f**ing love pull ups. ALL variations.
very nice video
now i know that i have a good training plan
bust still weak as hell hahaha
Thank you sire❤❤😊
Do a simplified version for every muscle part thanks . W video
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
Omygosh another important content 🥰
Great video 🙌🏻 waiting for next tier list of exercises ❤
Good stuff. Please tell me, where would you put the DB Pullover as a lats exercise? You know, with the traverse bench with only your shoulders on it.
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
nice video bro . but could you make a detailed guide about middle traps to make that triangle
Waiting for shoulder tier list 🙌🙌🙌
I only do weighted pull-ups, barbell rows and seated cable rows for back. Getting better at pull-ups is a must for me
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.
back is my favorite day to hit and I think you did a great job
Nice video winny back is one of my favorite muscles. One day a week I like to hit back in isolation with single arm dumbbell rows but I’ve maxed out my gyms dumbbells…what should I do? Meadows rows? Switch to barbell rows?
I never had luck with straight arm pulldowns. However, I do think they are a great warmup for both deadlift and bench press, as it helps to get some blood into those areas and mimics a similar motion to priming for both lifts.
yo thanks for the guide, imma start using some of these for real now. also what nationality are you cuz your voice is dope as hell
These videos are doing great for you, do more
Chest supported dumbbell row was the exercise that really blew up my lats.. my personal favorite!!!
Face pulls too! Love those
Awesome video, although I was hoping to see my favorite back workout the high row/high row machine (S tier in my opinion)
Nice video
Literally do chest supported row and cable rows for my horizontal pulls and they seem quite effective
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.
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.
It was talked about with cables, but the DB pullover works beautifully for me
For saving time, I combine the Meadows row with the Single arm BB row, both but I set them up WITHOUT the landmine, by adding more weight to the non-working side of the bar to stay stable, and then add the working weight ( less than the other ) to my side of the bar and just do the Meadows row with the Single-arm BB row. ( I know about the bar in the corner thing, but I don't want to mess up my room wall, lol )
They both hit my back pretty damm well! Especially the Single Arm BB row, because when I move forward and place my feet in front of the bar, it hits my lower lats way better and it helped me finally get a nice lat pump and lat soreness, which I couldn't get with normal BB rows.
I also dont use machines, since I'm working out at home,.So these 2 excercises I do for 4 sets, twice a week, and its damm good for my back.
Editing is S tier !
thanks for the video, i will start doing more barbell rows, i thought seated cable rows would be equivalent so i did it much more than barbell rows, but not really
Hey winny! Do a cardio exercise / machine tier list next
Working the janitor position definitely builds up back muscles 😅 sweeping wet mop and emptying water buckets. Damn workout every night
What about the one leg down on flat bench and swing back with dumbbell??? I love it
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
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
Great vid! U got me with a Arnold split video?
I'm one of those people that prefers the T bar row to the barbell/dumbbell row. Great video!
Bro no joke I never heard about the meadows row but when I added it to my workout it was insane bro i felt like first time doing back the pain unbelievable
seal row seems fun. will try it.
i really like the machine row, easy setup and you can have different grips.