Back extension 2:26 - D Tier Pendulum Row 3:37 - F Tier Barbell Deadlift 4:15 - C Tier Barbell Row 6:01 - B Tier Reverse Dumbbell Fly 7:36 - C Tier Crossover High Pull 8:33 - A Tier Dumbbell Bent Over Row 9:33 - A Tier Deficit Smith Machine Row 11:03 - A Tier Bench Dumbbell Row 12:10 - A Tier Bodyweight Inverted Row 13:20 - C Tier Kneeling Single Arm Low Row 14:09 - S Tier Single Arm Landmine Row 14:50 - D Tier Lat Pull Down 15:35 - A Tier Renegade Row 16:11 - F Tier(went unranked because its a waste of time) Seated Row 16:33 - A Tier Seated Rope Face Pulls 17:43 - A Tier T Bar Row 18:21 - B Tier Pull Overs 19:05 - A Tier Yates Row 19:37 - C Tier Bench Support Low Lat Row 20:53 - S Tier
A tier when assisted with chest nice and opened up to the ceiling. C tier when ego lifting, weighted, chest collapsing. Not sure how these didn’t get edited in!!
Love this Eric thank you. Please do more of these for other body parts! Really enjoy your channel. What I learn from you gives me confidence to lift alongside the men 😊
I am going to do my usual thing and "adopt" the 2 S-tier exercise involving cables and see how they feel for me. Eric has an amazing physique and executes amazing form so I take his recommendations a lot more seriously. Like everything I see online though I have to try it before I swear by it.
So proud that you're partnering with Greg and seeing him for who is actually is and not the way he's portrayed by some in the media world. You two, Dr. Mike, and Jeff Nippard are my go-to's for EVERYTHING. You and Coach Greg are going to change the fitness space for the better! 🫡🫡🫡
Word, Cable exercises are always the best, I do rly rly like the Hammer Strength High Row machine and H.S. T-Bar row though. T-bar machine was Vince Taylor's favorite back exercise and IMO Taylor has the best physique overall.
Great video, love these bc they have a restaurant menu feel like here’s all the options, try them all and find what’s best for you with the recommended order of what to try first haha
I'm a 198 pound competitor. My best raw conventional deadlift is 745 pounds. From a body building/hypertrophy standpoint, you're spot on with your assessment of barbell deadlift.
Neutral grip pulldowns + Chest supported pronated grip (elbows out) rows Covers pretty much everything in a simple way. Then just do your RDLs for lower back and behind the back supinated grip curls for biceps
Here from the Jubilee video, loved what you had to say about how compassion and empathy is the best way to promote change, rather than shame, like some others were saying
Thanks for the video! The inverted row is actually a great exercise, especially for people who may have lower back pain that can’t physically do a bent-over row. Additionally, that are an amazing finisher if you end with an AMRAP. I did the kneeling single arm row at my gym and I got a couple looks but overall, a very effective exercise, crazy lat pump. The one exercise I really want to do at my gym is some sort of bench supported incline cambered bar row. Can’t tell you how many times I wanted to take a bench and set up in the smith machine but knew it wouldn’t work…
On the barbell row it's super simple solutions. You could use smaller diameter plates, you could stand on an elevated surface you can change your back angle slightly so that the plates don't touch if that's what you want for a stretch.
I completely agree with you on the cables. Your S tier exercises are my main accessories on my back day. Cables are king for back. The chest supported tbar is a must for upper back for me as well, which you can sub in with an incline bench chest supported smith row.
Bodyweight Inverted Row - I used to do it under a square table, grabbing onto it from below pulling myself up with my feet on a chair. Its the best home exercise for the back
It didn't get a mention but a deficit stiff leg deadlift done in a "reach" style can emphasize anything from lower lats and teres major, to rhomboids and traps, depending on the torso angle you fall into. Unlike normal deadlift variations it takes the shoulder joint and scapula through a large range of motion, basically as much as a barbell row of the same height.
I simply do not understand why the bent over row is done at all when the various chest supported options are *right there*. You might as well do your back exercises without straps while you're at it because your ability to stay bent over is going to give out LONG before you've gotten a full stimulus on the lats
Truth. Also you can stay more upright to put less fatigue on the lower back - but that barely helps because the more upright position enables you to do more weight so your lower back is now almost back to where it started 💀
There's benefits to doing barbell rows and everyone I know who has a barndoor back does them as their primary movement. I like doing them at the end when my back is weaker and it puts less stress on my spine. It's just easy to progressive overload like bench pressing
What about the Meadows Row? Once John showed me how to do these my back thickness exploded. Nothing I had ever done built the thickness in my back like his rows.
had a back day but no gym the other day. I went to a playground and did inverse rows on the top of the slide with my legs sliding down LOL. also got some pullups in. works!
I think Eric would put lower back in its own category (or with legs) & not in the back category. Or maybe I'm just projecting because that's what I would do
Great video, thank you. I train at home. I do the Kneeling Single Arm Low Row with resistance bands. So the load at full stretch is close to none. Is it still a valid exercise?
Yates row is not supinated grip. Its a more upright version of a barbell row that lets you load it more without as much stress on the lower back. Also its a little more lower lat biased as opposed to the standard bb row, as he says in a video, and as you can feel for yourself when doing them like that
Personally, my back development went 'next-level' by making Standing Cable Lat Pushdown my go-to. The stretch, connection and range of motion are all unparalleled to me ... Except that last bench supported one - i haven't tried that one.
Regarding stretch-mediated hypertrophy: I don't know if you've seen Milo Wolf's video on the topic (this ranking video was probably filmed before Dr. Wolf's was posted), but it may be helpful for future discussions about range of motion.
Where's the single arm dumbbell row with one hand on the bench for stability ? That's the exercise I was doing when I was training in my home gym. (without putting the knee on the bench) It's easy to progress on, you can get a crazy stretch. I feel like it's an exercise you need to master for some reason. I have bad hips&lower back and I really enjoy this one because it causes no pain even if you go heavy or do cheat/failure reps. I'd put it in A Tier
Sometimes I don’t feel comfortable doing lat pulldowns, I have a tear in my left shoulder and it just irritates me at times whenever I try to workout in general, even after getting a shot of steroid in my left shoulder to calm the pain. Any tips?
I have scoliosis, am always looking for back exercises, and I can't seem to get any back definition. I don't know how Lamarr Gant did it, although he definitely is an ultra-outlier. I am currently 60.
I gotta disagree on the bent over rows, the thing in the video was a pendlay row. You can get a decent stretch with a bent over row if you use a “skiing” motion. You don’t necessarily have to be in deficit. Just my humble small man opinion. Some of the biggest and best backs in the game were built using things like bent over rows and dumbbell rows, ESPECIALLY if you do it the way Mike Israetel does it with Leonidas over on his channel.
14:30 dont you need to bring your elbow close to your body, towers your spine since thats where the muscle is attachhed, and the fiber are in this direction?
I love the iso row, i use the seated one where the lever arm lets me pull horizontally and just like you, brace with my other hand to prevent me from rotating too much. Im curious, what makes the cable variant better than the lever variant?
Yes. You need to get strong on pullups and pulldowns. Back is a tricky muscle group to train because it's so hard to feel your back muscles contracting. It took me almost 2 years to get mind muscle connection in my traps
@@jarrod1687 One vertical pull (Pull ups, pulldowns), one horizontal row (barbell row, dumbbell row) and a hip hinge (deadlifts, rdl, sldl) is more than enough for a beginner.
@@jarrod1687 dude you're crazy. I'm a little over 210 and the most I've done at this weight was 7. You got some crazy potential just got to around 12-15 and start doing weighted. I'm telling you your back will explode
Love your workout style due to safety injury prevention. I’m just honestly concerned as a natural if you could build a lot of mass without the basic deadlift , barbell rolls and etc.
Same with legs heavy squats, heavy dumbells for chest etc. although I’ve recently completely changed all of my workout styles to more based off what your preaching and I do feel the muscle alot better just skeptical of building as much mass
Bro it’s the fitness and bodybuilding industry. There’s only so many “original” ideas one can come up with lol. Eventually they all over lap and it just comes down to who you like personally or find entertaining at some point.
Back extension 2:26 - D Tier
Pendulum Row 3:37 - F Tier
Barbell Deadlift 4:15 - C Tier
Barbell Row 6:01 - B Tier
Reverse Dumbbell Fly 7:36 - C Tier
Crossover High Pull 8:33 - A Tier
Dumbbell Bent Over Row 9:33 - A Tier
Deficit Smith Machine Row 11:03 - A Tier
Bench Dumbbell Row 12:10 - A Tier
Bodyweight Inverted Row 13:20 - C Tier
Kneeling Single Arm Low Row 14:09 - S Tier
Single Arm Landmine Row 14:50 - D Tier
Lat Pull Down 15:35 - A Tier
Renegade Row 16:11 - F Tier(went unranked because its a waste of time)
Seated Row 16:33 - A Tier
Seated Rope Face Pulls 17:43 - A Tier
T Bar Row 18:21 - B Tier
Pull Overs 19:05 - A Tier
Yates Row 19:37 - C Tier
Bench Support Low Lat Row 20:53 - S Tier
Thankyou
@@dimonjyotidas1433 no problem 🤙💪🔥
There's always that one guy that comes in clutch with the timestamps.
tysm
I salute you sir 🫡
Thanks so much man
An Eric Janicki tier list is going to have to go into S tier for my tier list tier list.
💯
LFG 🎉
Awesome video, very informative, thank you for being transparent!!
Quickly became one of my favorite fitness channels, your comedy bits are on point as well
I appreciate that!
I am so thankful to body builders who spread their wisdom. What a role model for what a body builder should be! 👍
Where’s the pull ups 💀
A tier when assisted with chest nice and opened up to the ceiling. C tier when ego lifting, weighted, chest collapsing. Not sure how these didn’t get edited in!!
@@ericjanickifitness thanks for responding I agree
Was about to ask that too. My man forgot the goat.
@@ericjanickifitness bruh
@@ericjanickifitness your insane ff u dont put pull ups in s rank
I think we need someone to do a tier list of bodybuilders who give tier lists lol.
Love the slight unique variations you presented. Look forward to programming them for myself down the road.
Please do!
Love this Eric thank you. Please do more of these for other body parts! Really enjoy your channel. What I learn from you gives me confidence to lift alongside the men 😊
We need the same video for all muscular groups
Quads, Hams, chest, shoulders, triceps and bisceps
Lee Haney’s back smash performed twice a week with some variations of course
T-Bar Rows | SETS: 4 | REPS: 6-8
Barbell Rows | SETS: 4 | REPS: 8-10
Wide-Grip Pulldowns | SETS: 4 | REPS: 10-12
Chins | SETS: 3 | REPS: 6-8
Seated Cable Rows | SETS: 3 | REPS: 8-10
Lee haney can drink a beer and grow a big back.
Fantastic video 🔥, can’t wait for your Chest tier list!
Especially appreciated your criteria details at the beginning.
Awesome. Chest tier list getting filmed this week
I am going to do my usual thing and "adopt" the 2 S-tier exercise involving cables and see how they feel for me.
Eric has an amazing physique and executes amazing form so I take his recommendations a lot more seriously. Like everything I see online though I have to try it before I swear by it.
I think this is for advanced lifters!
Pull downs and chest supported rows are really S Tier for most people.
So proud that you're partnering with Greg and seeing him for who is actually is and not the way he's portrayed by some in the media world. You two, Dr. Mike, and Jeff Nippard are my go-to's for EVERYTHING. You and Coach Greg are going to change the fitness space for the better! 🫡🫡🫡
Word, Cable exercises are always the best, I do rly rly like the Hammer Strength High Row machine and H.S. T-Bar row though.
T-bar machine was Vince Taylor's favorite back exercise and IMO Taylor has the best physique overall.
Great video, love these bc they have a restaurant menu feel like here’s all the options, try them all and find what’s best for you with the recommended order of what to try first haha
I'm a 198 pound competitor. My best raw conventional deadlift is 745 pounds.
From a body building/hypertrophy standpoint, you're spot on with your assessment of barbell deadlift.
I use cable's and a chest pull for my back. It adds to the rip-ness of the back, shoulders, forearms, biceps and triceps.
It’s wild that I thought I praised cables more than anyone and here comes janicki lol.
Great Video!! I think we'd all love to see more tier list videos in the future!!!
Chest one incoming shortly
Great Am shaking in anticapation!@@ericjanickifitness
"anticipation " it should read, Eric
Neutral grip pulldowns + Chest supported pronated grip (elbows out) rows
Covers pretty much everything in a simple way. Then just do your RDLs for lower back and behind the back supinated grip curls for biceps
Here from the Jubilee video, loved what you had to say about how compassion and empathy is the best way to promote change, rather than shame, like some others were saying
My gym is getting a chest supported tbar row machine this week. The kind you lay on. Yay! 😀
This is solid 👌🏼 I’d love to see a list like this just for Trap work, and what movements would stretch them the best
Perfect timing. Back development is my new obsession.
Thanks for the video! The inverted row is actually a great exercise, especially for people who may have lower back pain that can’t physically do a bent-over row. Additionally, that are an amazing finisher if you end with an AMRAP. I did the kneeling single arm row at my gym and I got a couple looks but overall, a very effective exercise, crazy lat pump.
The one exercise I really want to do at my gym is some sort of bench supported incline cambered bar row. Can’t tell you how many times I wanted to take a bench and set up in the smith machine but knew it wouldn’t work…
On the barbell row it's super simple solutions. You could use smaller diameter plates, you could stand on an elevated surface you can change your back angle slightly so that the plates don't touch if that's what you want for a stretch.
Cool video. You should do these videos for every muscle group!
I completely agree with you on the cables.
Your S tier exercises are my main accessories on my back day. Cables are king for back.
The chest supported tbar is a must for upper back for me as well, which you can sub in with an incline bench chest supported smith row.
Bodyweight Inverted Row - I used to do it under a square table, grabbing onto it from below pulling myself up with my feet on a chair. Its the best home exercise for the back
Great videos! Going on week three...weights going down but results are going up!
Bench Support Low Lat Row is wicked 💪🏼
Reeally liked this one and thx for explaining, looking forward to you next tier lists, and I hope there will be more.
Chest is next!!
Need a dumpy tier list next
It didn't get a mention but a deficit stiff leg deadlift done in a "reach" style can emphasize anything from lower lats and teres major, to rhomboids and traps, depending on the torso angle you fall into. Unlike normal deadlift variations it takes the shoulder joint and scapula through a large range of motion, basically as much as a barbell row of the same height.
Bro love your videos science based but not ridiculous 🔥🔥🔥
I love your videos bro, keep 'em coming!
Glad you like them!
Hi Eric, love your content. Advice: Do not point the microphone at you. You want it facing at you. You want to be looking at the knobs.
Great guy, great video. Saw you for the first time with Coach Greg. Thanks.
He reminds me of Gronk at the Brady Roast....... a little special, but loveable.
I love smith bent over rows, I always feel it working my back.
Weighted pull ups and barbell rows my bread and butter for back. I add pad to stand to increase stretch for barbell rows and i do pendley rows
I simply do not understand why the bent over row is done at all when the various chest supported options are *right there*. You might as well do your back exercises without straps while you're at it because your ability to stay bent over is going to give out LONG before you've gotten a full stimulus on the lats
Exactly!!!
Truth. Also you can stay more upright to put less fatigue on the lower back - but that barely helps because the more upright position enables you to do more weight so your lower back is now almost back to where it started 💀
I don't use straps and I do fine
There's benefits to doing barbell rows and everyone I know who has a barndoor back does them as their primary movement. I like doing them at the end when my back is weaker and it puts less stress on my spine. It's just easy to progressive overload like bench pressing
Because i don`t wanna look strong but not be strong. Functionality is very important. Otherwise you`re nothing but a walking brick outside the gym.
What about the Meadows Row? Once John showed me how to do these my back thickness exploded. Nothing I had ever done built the thickness in my back like his rows.
more of thisssss
Watching hantum man is healthy for me, helps me nap
Thank you for existing like I always say
I like your list. But I am not a fan of single moves exercises, but I am tempted to try your S ones
Hi Eric, loving your work! When is your next Collab with Rowan Ellis at MR EMG? Thanks 😊
Posting a tricep EMG today
Legend! Thanks
had a back day but no gym the other day. I went to a playground and did inverse rows on the top of the slide with my legs sliding down LOL. also got some pullups in. works!
The only issue with those exercises is loadability over time, for a once-off session, they're great
Alright Tiny!
These vids are informative!
Eric te acompanho do Brasil, e me inspiro muito em você, grande bodybuilder e otimo professor. Abraço
You were awesome on the Jubilee video. Keep it up the great body!
Is there a difference between the natural grip and unnatural grip ?
I do back extensions because I have degenerative arthritis in my back and a lot of core training
Not a bad exercise at all!! Just simply in terms of building what ppl deem as an x-frame cobra back, not the best imo
I think Eric would put lower back in its own category (or with legs) & not in the back category. Or maybe I'm just projecting because that's what I would do
How does this help with that? Does it not hurt /worsen the condition and risk bulging a disc?
Exercise that could have been included:
Seal Rows
Supinated Lat Pulldowns
Elbow Supported Lat Pullover Machine
Great video, thank you. I train at home. I do the Kneeling Single Arm Low Row with resistance bands. So the load at full stretch is close to none. Is it still a valid exercise?
Yates row is not supinated grip. Its a more upright version of a barbell row that lets you load it more without as much stress on the lower back. Also its a little more lower lat biased as opposed to the standard bb row, as he says in a video, and as you can feel for yourself when doing them like that
Personally, my back development went 'next-level' by making Standing Cable Lat Pushdown my go-to. The stretch, connection and range of motion are all unparalleled to me ... Except that last bench supported one - i haven't tried that one.
Does your app focus on all the BEST rated S and A tier exercises?
Barbell row deserve better than C, if done correctly easyA
Someone call the Bugez!
Magnificent 😮😊❤
You're pretty big, I want to see you pose to prime roelly haha. We be awesome to see
what do you think of chest supported t bar row machines?
given most of these movements are literal regressions to the pull up and pull up didnt make the list is crazy
Regarding stretch-mediated hypertrophy: I don't know if you've seen Milo Wolf's video on the topic (this ranking video was probably filmed before Dr. Wolf's was posted), but it may be helpful for future discussions about range of motion.
I do regular deadlifts as the compound movement for a hip pre-exhaust directly after hip thrusts
V grip isn’t a T bar row, it’s a V bar row….
Give it a rest you goon
You are that guy from jubilee video right
Where's the single arm dumbbell row with one hand on the bench for stability ? That's the exercise I was doing when I was training in my home gym. (without putting the knee on the bench)
It's easy to progress on, you can get a crazy stretch. I feel like it's an exercise you need to master for some reason.
I have bad hips&lower back and I really enjoy this one because it causes no pain even if you go heavy or do cheat/failure reps.
I'd put it in A Tier
Pull ups?!
7:05 "Hichupuchurtaphy" Nice
daily reminder: glute exercise ranking
Curious to see if natural version of eric would get jacked from these exercises. the world will never know.
Check out my natty photos from my 20’s
S-Tier:
1. Kneeling Single Arm Low Row
2. Bench Support Low Lat Row
Chest supported T bar?
Sometimes I don’t feel comfortable doing lat pulldowns, I have a tear in my left shoulder and it just irritates me at times whenever I try to workout in general, even after getting a shot of steroid in my left shoulder to calm the pain. Any tips?
Tbar row with different attachment? The wider bicycle-like grip is S tier for me
Agreed. I will literally go to a gym specifically because of this movement
I have scoliosis, am always looking for back exercises, and I can't seem to get any back definition. I don't know how Lamarr Gant did it, although he definitely is an ultra-outlier. I am currently 60.
I gotta disagree on the bent over rows, the thing in the video was a pendlay row. You can get a decent stretch with a bent over row if you use a “skiing” motion. You don’t necessarily have to be in deficit. Just my humble small man opinion. Some of the biggest and best backs in the game were built using things like bent over rows and dumbbell rows, ESPECIALLY if you do it the way Mike Israetel does it with Leonidas over on his channel.
u shouldve guess posed at pittsburg next to derick luns mr o
bro did not mention a pull up in a back excercise video💀💀💀
Respect România Eric Olympiea America
14:30 dont you need to bring your elbow close to your body, towers your spine since thats where the muscle is attachhed, and the fiber are in this direction?
Yes
I love the iso row, i use the seated one where the lever arm lets me pull horizontally and just like you, brace with my other hand to prevent me from rotating too much.
Im curious, what makes the cable variant better than the lever variant?
What do u think of dumbell row?
What about the meadows row? coming from the late John meadows.
Meadows rows and reverse grip pull downs
Video Gym Eric
Where’s one arm db row
All I do for back is deadlift and bb bent over rows, as a beginer am I missing out ?
Do pullups/chinups as well, then a couple variations and ur set.
Yes. You need to get strong on pullups and pulldowns. Back is a tricky muscle group to train because it's so hard to feel your back muscles contracting. It took me almost 2 years to get mind muscle connection in my traps
Thanks, tried pull ups and was able to do 10 at 200lbs bodyweight, I also do bb shrugs for traps
@@jarrod1687 One vertical pull (Pull ups, pulldowns), one horizontal row (barbell row, dumbbell row) and a hip hinge (deadlifts, rdl, sldl) is more than enough for a beginner.
@@jarrod1687 dude you're crazy. I'm a little over 210 and the most I've done at this weight was 7. You got some crazy potential just got to around 12-15 and start doing weighted. I'm telling you your back will explode
Can you do one strictly for glutes next
Does the ISO low lat row hit more of the lower lats vs the kneeling or standing one arm ISO cable row?
Bicep curls S tier.
Where would you rate seal rows on a raised flat bench? And pendlay rows from the floor but with a controlled eccentric?
Love your workout style due to safety injury prevention. I’m just honestly concerned as a natural if you could build a lot of mass without the basic deadlift , barbell rolls and etc.
Same with legs heavy squats, heavy dumbells for chest etc. although I’ve recently completely changed all of my workout styles to more based off what your preaching and I do feel the muscle alot better just skeptical of building as much mass
So crazy not a single video you have posted is an original idea 😭
Bro it’s the fitness and bodybuilding industry. There’s only so many “original” ideas one can come up with lol. Eventually they all over lap and it just comes down to who you like personally or find entertaining at some point.
Exactly 👍
And that’s not true. I’ve posted EMG testing videos that are completely bespoke and take a ton of time and data collection/analysis
Eric, since the pandemic have you gotten a better home gym so you're not in that situation again?
U shouldn’t be doing pull-downs with your actual body weight. It’s a back excercise