Ranking Every Back Exercise From Best To Worst

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  • Опубліковано 18 лис 2024

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  • @nomumaster
    @nomumaster 6 місяців тому +126

    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

    • @dimonjyotidas1433
      @dimonjyotidas1433 6 місяців тому +4

      Thankyou

    • @nomumaster
      @nomumaster 6 місяців тому +2

      @@dimonjyotidas1433 no problem 🤙💪🔥

    • @latidy710
      @latidy710 6 місяців тому +4

      There's always that one guy that comes in clutch with the timestamps.
      tysm

    • @darkknight17
      @darkknight17 5 місяців тому +3

      I salute you sir 🫡

    • @dimitris90schild92
      @dimitris90schild92 3 місяці тому +2

      Thanks so much man

  • @leonkennedy9739
    @leonkennedy9739 6 місяців тому +173

    An Eric Janicki tier list is going to have to go into S tier for my tier list tier list.

  • @peternincompoop1823
    @peternincompoop1823 6 місяців тому +6

    Quickly became one of my favorite fitness channels, your comedy bits are on point as well

  • @TrueYellowJustice
    @TrueYellowJustice 6 місяців тому +11

    I am so thankful to body builders who spread their wisdom. What a role model for what a body builder should be! 👍

  • @nicholasficarella-gi6rs
    @nicholasficarella-gi6rs 6 місяців тому +311

    Where’s the pull ups 💀

    • @ericjanickifitness
      @ericjanickifitness  6 місяців тому +238

      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!!

    • @nicholasficarella-gi6rs
      @nicholasficarella-gi6rs 6 місяців тому +29

      @@ericjanickifitness thanks for responding I agree

    • @stephanprommer347
      @stephanprommer347 6 місяців тому +12

      Was about to ask that too. My man forgot the goat.

    • @pissy4476
      @pissy4476 6 місяців тому

      ​@@ericjanickifitness bruh

    • @chaosreggie6984
      @chaosreggie6984 6 місяців тому +39

      @@ericjanickifitness your insane ff u dont put pull ups in s rank

  • @Redserpent2000
    @Redserpent2000 6 місяців тому +9

    I think we need someone to do a tier list of bodybuilders who give tier lists lol.

  • @The_MKUltra
    @The_MKUltra 6 місяців тому +8

    Love the slight unique variations you presented. Look forward to programming them for myself down the road.

  • @lealeat4279
    @lealeat4279 6 місяців тому +5

    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 😊

  • @bhuvaneshs.k638
    @bhuvaneshs.k638 6 місяців тому +2

    We need the same video for all muscular groups
    Quads, Hams, chest, shoulders, triceps and bisceps

  • @eii8794
    @eii8794 6 місяців тому +2

    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

    • @oliverjordan695
      @oliverjordan695 2 місяці тому

      Lee haney can drink a beer and grow a big back.

  • @veras0900
    @veras0900 6 місяців тому +7

    Fantastic video 🔥, can’t wait for your Chest tier list!

  • @bawilms
    @bawilms 6 місяців тому +1

    Especially appreciated your criteria details at the beginning.

  • @leonkennedy9739
    @leonkennedy9739 6 місяців тому +3

    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.

    • @AbuZak14
      @AbuZak14 6 місяців тому +1

      I think this is for advanced lifters!
      Pull downs and chest supported rows are really S Tier for most people.

  • @matthewpinson4208
    @matthewpinson4208 6 місяців тому +5

    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! 🫡🫡🫡

  • @jessebrown1400
    @jessebrown1400 6 місяців тому +2

    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.

  • @tmiller12051
    @tmiller12051 6 місяців тому +3

    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

  • @the_iron_rook
    @the_iron_rook Місяць тому

    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.

  • @glennbishopbishthemagish
    @glennbishopbishthemagish 6 місяців тому +2

    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.

  • @SLF1990
    @SLF1990 6 місяців тому +1

    It’s wild that I thought I praised cables more than anyone and here comes janicki lol.

  • @kakitchan8706
    @kakitchan8706 6 місяців тому +3

    Great Video!! I think we'd all love to see more tier list videos in the future!!!

  • @freddym6643
    @freddym6643 6 місяців тому +1

    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

  • @kreeperskid
    @kreeperskid 6 місяців тому +2

    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

  • @StrengthAndConditioning61
    @StrengthAndConditioning61 6 місяців тому +1

    My gym is getting a chest supported tbar row machine this week. The kind you lay on. Yay! 😀

  • @DBTUNED-CT
    @DBTUNED-CT 16 днів тому

    This is solid 👌🏼 I’d love to see a list like this just for Trap work, and what movements would stretch them the best

  • @shaunfury
    @shaunfury 6 місяців тому

    Perfect timing. Back development is my new obsession.

  • @dylanw890
    @dylanw890 6 місяців тому

    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…

  • @theovercomer2006
    @theovercomer2006 6 місяців тому

    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.

  • @jasonellis9777
    @jasonellis9777 6 місяців тому +1

    Cool video. You should do these videos for every muscle group!

  • @TypicallyUniqueOfficial
    @TypicallyUniqueOfficial 6 місяців тому

    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.

  • @MarcusAureliusSeneca
    @MarcusAureliusSeneca 6 місяців тому

    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

  • @skiphyas
    @skiphyas 6 місяців тому +1

    Great videos! Going on week three...weights going down but results are going up!

  • @sergiosinanis
    @sergiosinanis 19 днів тому

    Bench Support Low Lat Row is wicked 💪🏼

  • @IonutCostea-fj5bk
    @IonutCostea-fj5bk 6 місяців тому +1

    Reeally liked this one and thx for explaining, looking forward to you next tier lists, and I hope there will be more.

  • @GroovyGavin
    @GroovyGavin 6 місяців тому

    Need a dumpy tier list next

  • @ProphetFear
    @ProphetFear 6 місяців тому

    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.

  • @treesick9200
    @treesick9200 6 місяців тому +1

    Bro love your videos science based but not ridiculous 🔥🔥🔥

  • @Neonkiller101
    @Neonkiller101 6 місяців тому +3

    I love your videos bro, keep 'em coming!

  • @thejavieracosta
    @thejavieracosta 6 місяців тому +1

    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.

  • @duke3326
    @duke3326 5 місяців тому

    Great guy, great video. Saw you for the first time with Coach Greg. Thanks.

  • @thomaspecorelli6104
    @thomaspecorelli6104 6 місяців тому +2

    He reminds me of Gronk at the Brady Roast....... a little special, but loveable.

  • @CupCakeUnleashed
    @CupCakeUnleashed 6 місяців тому

    I love smith bent over rows, I always feel it working my back.

  • @bhuvaneshs.k638
    @bhuvaneshs.k638 6 місяців тому +1

    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

  • @evrenseven
    @evrenseven 6 місяців тому +6

    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

    • @ericjanickifitness
      @ericjanickifitness  6 місяців тому +4

      Exactly!!!

    • @bobjenkins4925
      @bobjenkins4925 6 місяців тому

      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 💀

    • @thomasowens4844
      @thomasowens4844 6 місяців тому +1

      I don't use straps and I do fine

    • @thomasowens4844
      @thomasowens4844 6 місяців тому +2

      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

    • @agrlklarkemirenpanda660
      @agrlklarkemirenpanda660 6 місяців тому +3

      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.

  • @geemaxxxnator9258
    @geemaxxxnator9258 3 місяці тому +1

    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.

  • @lesbetesdelamer
    @lesbetesdelamer 6 місяців тому +2

    more of thisssss

  • @DamienHaineault-qi9lc
    @DamienHaineault-qi9lc 6 місяців тому +1

    Watching hantum man is healthy for me, helps me nap

  • @SeyaDiakite7
    @SeyaDiakite7 6 місяців тому

    Thank you for existing like I always say

  • @fernandesalexf
    @fernandesalexf 6 місяців тому +1

    I like your list. But I am not a fan of single moves exercises, but I am tempted to try your S ones

  • @chrisslackrussell7484
    @chrisslackrussell7484 6 місяців тому +2

    Hi Eric, loving your work! When is your next Collab with Rowan Ellis at MR EMG? Thanks 😊

  • @1xavi2
    @1xavi2 6 місяців тому +3

    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!

    • @bobjenkins4925
      @bobjenkins4925 6 місяців тому +1

      The only issue with those exercises is loadability over time, for a once-off session, they're great

  • @KenanTurkiye
    @KenanTurkiye 6 місяців тому +2

    Alright Tiny!
    These vids are informative!

  • @kaioaguiar7511
    @kaioaguiar7511 6 місяців тому +1

    Eric te acompanho do Brasil, e me inspiro muito em você, grande bodybuilder e otimo professor. Abraço

  • @adamnerden
    @adamnerden 6 місяців тому

    You were awesome on the Jubilee video. Keep it up the great body!

  • @Faaaay1
    @Faaaay1 6 місяців тому +1

    Is there a difference between the natural grip and unnatural grip ?

  • @tracysnitker1935
    @tracysnitker1935 6 місяців тому +3

    I do back extensions because I have degenerative arthritis in my back and a lot of core training

    • @ericjanickifitness
      @ericjanickifitness  6 місяців тому +3

      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

    • @bobjenkins4925
      @bobjenkins4925 6 місяців тому

      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

    • @Mxnrz
      @Mxnrz 3 місяці тому

      How does this help with that? Does it not hurt /worsen the condition and risk bulging a disc?

  • @phralma1000BC
    @phralma1000BC 2 місяці тому

    Exercise that could have been included:
    Seal Rows
    Supinated Lat Pulldowns
    Elbow Supported Lat Pullover Machine

  • @jenssieckmann
    @jenssieckmann 6 місяців тому

    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?

  • @KruKadic
    @KruKadic 6 місяців тому

    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

  • @Minivanmusician
    @Minivanmusician 5 місяців тому

    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.

  • @JoshLarge-k9i
    @JoshLarge-k9i Місяць тому

    Does your app focus on all the BEST rated S and A tier exercises?

  • @ismaeldraoui1833
    @ismaeldraoui1833 6 місяців тому +1

    Barbell row deserve better than C, if done correctly easyA

  • @Thraydin
    @Thraydin 6 місяців тому +1

    Someone call the Bugez!

  • @1922johnboy
    @1922johnboy 5 місяців тому +1

    Magnificent 😮😊❤

  • @PrettyboyPa
    @PrettyboyPa 6 місяців тому +2

    You're pretty big, I want to see you pose to prime roelly haha. We be awesome to see

  • @koob_
    @koob_ 6 місяців тому +2

    what do you think of chest supported t bar row machines?

  • @chaosreggie6984
    @chaosreggie6984 6 місяців тому +1

    given most of these movements are literal regressions to the pull up and pull up didnt make the list is crazy

  • @liquidcorundum6568
    @liquidcorundum6568 6 місяців тому

    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.

  • @robertadams5437
    @robertadams5437 6 місяців тому

    I do regular deadlifts as the compound movement for a hip pre-exhaust directly after hip thrusts

  • @_baller
    @_baller 6 місяців тому +3

    V grip isn’t a T bar row, it’s a V bar row….

  • @Madchad6969
    @Madchad6969 6 місяців тому +2

    You are that guy from jubilee video right

  • @MonkeyKong38
    @MonkeyKong38 6 місяців тому

    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

  • @richard99cookify
    @richard99cookify 6 місяців тому +14

    Pull ups?!

  • @abouelmo7878
    @abouelmo7878 5 місяців тому

    7:05 "Hichupuchurtaphy" Nice

  • @SuperMeiMei
    @SuperMeiMei 6 місяців тому +1

    daily reminder: glute exercise ranking

  • @NattyMuscleDude
    @NattyMuscleDude 6 місяців тому +2

    Curious to see if natural version of eric would get jacked from these exercises. the world will never know.

  • @mrwilson.1
    @mrwilson.1 6 місяців тому +2

    S-Tier:
    1. Kneeling Single Arm Low Row
    2. Bench Support Low Lat Row

  • @steviemcstevenstein7629
    @steviemcstevenstein7629 6 місяців тому +2

    Chest supported T bar?

  • @hendrixtrippin6523
    @hendrixtrippin6523 6 місяців тому

    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?

  • @IIImykidtvIII
    @IIImykidtvIII 6 місяців тому +1

    Tbar row with different attachment? The wider bicycle-like grip is S tier for me

    • @thomasowens4844
      @thomasowens4844 6 місяців тому

      Agreed. I will literally go to a gym specifically because of this movement

  • @tomhiggins875
    @tomhiggins875 6 місяців тому

    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.

  • @dathfire
    @dathfire 6 місяців тому

    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.

  • @RandyLe4zero8
    @RandyLe4zero8 6 місяців тому +1

    u shouldve guess posed at pittsburg next to derick luns mr o

  • @neptune8080
    @neptune8080 3 місяці тому

    bro did not mention a pull up in a back excercise video💀💀💀

  • @razvanarsenieioan7705
    @razvanarsenieioan7705 6 місяців тому +1

    Respect România Eric Olympiea America

  • @felixloiseau828
    @felixloiseau828 6 місяців тому +1

    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?

  • @moomanchu608
    @moomanchu608 6 місяців тому

    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?

  • @dhairyamaru3956
    @dhairyamaru3956 6 місяців тому

    What do u think of dumbell row?

  • @SLF1990
    @SLF1990 6 місяців тому +1

    What about the meadows row? coming from the late John meadows.

  • @nassimzerhouani3813
    @nassimzerhouani3813 6 місяців тому

    Meadows rows and reverse grip pull downs

  • @razvanarsenieioan7705
    @razvanarsenieioan7705 6 місяців тому +1

    Video Gym Eric

  • @jasoncross1474
    @jasoncross1474 2 місяці тому +1

    Where’s one arm db row

  • @jarrod1687
    @jarrod1687 6 місяців тому +1

    All I do for back is deadlift and bb bent over rows, as a beginer am I missing out ?

    • @pissy4476
      @pissy4476 6 місяців тому

      Do pullups/chinups as well, then a couple variations and ur set.

    • @thomasowens4844
      @thomasowens4844 6 місяців тому +2

      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
      @jarrod1687 6 місяців тому +3

      Thanks, tried pull ups and was able to do 10 at 200lbs bodyweight, I also do bb shrugs for traps

    • @agrlklarkemirenpanda660
      @agrlklarkemirenpanda660 6 місяців тому +1

      @@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.

    • @thomasowens4844
      @thomasowens4844 6 місяців тому +1

      @@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

  • @7mustang2011
    @7mustang2011 3 місяці тому

    Can you do one strictly for glutes next

  • @spointz8936
    @spointz8936 2 місяці тому

    Does the ISO low lat row hit more of the lower lats vs the kneeling or standing one arm ISO cable row?

  • @nemdog23
    @nemdog23 6 місяців тому

    Bicep curls S tier.

  • @patrickjulius7352
    @patrickjulius7352 6 місяців тому

    Where would you rate seal rows on a raised flat bench? And pendlay rows from the floor but with a controlled eccentric?

  • @JeremyLambert0531
    @JeremyLambert0531 4 місяці тому

    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.

    • @JeremyLambert0531
      @JeremyLambert0531 4 місяці тому

      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

  • @kanephillips3897
    @kanephillips3897 6 місяців тому

    So crazy not a single video you have posted is an original idea 😭

    • @Souixta25
      @Souixta25 6 місяців тому +1

      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.

    • @ericjanickifitness
      @ericjanickifitness  6 місяців тому +1

      Exactly 👍

    • @ericjanickifitness
      @ericjanickifitness  6 місяців тому +1

      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

  • @theovercomer2006
    @theovercomer2006 6 місяців тому

    Eric, since the pandemic have you gotten a better home gym so you're not in that situation again?

  • @Sharkwater88
    @Sharkwater88 3 місяці тому +1

    U shouldn’t be doing pull-downs with your actual body weight. It’s a back excercise