Exercise Scientist's Top 5 Back Exercises

[@sliim1712]

very impressive that you managed to make jeff nippard grow vertically, dr mike that is a true testament to your hypertrophy expertise

[@slapthedidgyr9769]

unfortunately if that happened the illusion of his muscularity would diminish, and nobody would want to hear what he says.

[@13jumpball13]

@@slapthedidgyr9769you’re a pussy

[@Danielr0418]

​@@slapthedidgyr9769idiotic thing to say. He still works super hard, would be in great shape, and is super smart lol.

[@_Error__]

Scientifically based body elongation eccentrics

[@caprimann87]

testoment*

[@Iron.Historian]

I think I speak for everyone when I say we wanna see Scott the video guy demonstrating exercises (if he's real)

[@vantablackecho]

Scott the Video Guy’s not real, Scott the Video Guy can’t hurt us

[@JoshuaBunkowske]

Yes

[@saad_ghannam]

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

[@rollan998]

scott the video guy is just mike israetel doing voiceovers with a voicechanger

[@PrincessDogeBRUH]

Definitely a Shoresy situation

[@muhammadbeygzadeh5224]

6-pack on back of head is insane good job

[@tylerbelanger2663]

I literally clicked this video to read the scalp/whatever you even call it, comments, lol

[@8891Z]

😂

[@ChaosBW]

Never skip scalp day 💪

[@LuftWakkaWakka]

Gotta do that dildo press

[@MayVeryWellBeep]

demon back (of head)

[@nikos.1644]

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-KZbinrs 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.

[@NotMyFault2]

I hope the number one metric which increases your confidence in your decisions is that you are getting bigger & stronger.

[@Blackdice2]

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

[@EmmDeh]

goat comment

[@hooktraining3966]

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.

[@michaelrooney3053]

W comment

[@Gloomy_Val]

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

[@moiseshernandez390]

im also interested in trying them out. did you rig up a setup similar to how dr. mike did?

[@harrybauls4315]

It's amazing. Did 5 RIR first time trying it just in case, back was cooked from erectors to traps for almost a week.

[@connorliddicott2076]

The stretch on the lats at the bottom of the movement is immense!

[@pierrea3094]

@@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

[@Bdavis2475]

It really does feel great to get your back blown out 😊

[@ScumlordStudio]

18:20 hey man if this whole RP thing doesnt work out, I think you have a solid chance at being donald duck

[@Andrewcalore90]

😂😂😂

[@vfcustodio]

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.

[@Duebis]

thx

[@FuzzyLon-m9c]

Thx champion 😉

[@hiroakihanyu]

thanks mate, either pin or copy in description :)

[@Poopsicle43]

I love you

[@RobertBaileytheeditor]

You the GOAT!

[@jamieganderton]

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.

[@AndrewPokornik]

*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.

[@draganvujatovic]

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]

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.

[@draganvujatovic]

@@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 😂

[@moldgrim1]

@@draganvujatovic 100%. VGs are fantastic!

[@AndrewPokornik]

@@draganvujatovic versa!

[@aikaei]

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 🔥

[@Aleksfulify]

It's genuinely my pull day tomorrow. Stars aligned indeed.

[@Pickleball87]

Same! Just in time for pull day

[@pierrea3094]

So you guys just throw in any exercise regardless of where you are in training?

[@franciscoothonielaraujorib7543]

Same!

[@dadfatherfigure372]

I love my back/bicep, chest/tricep alternating days split

[@Feint10]

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!

[@danielreuter2565]

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.

[@SomeGuyOnTheInternet-vj4cu]

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!!

[@dodoz44]

18:15 Him actually running away in the background made this 10x more hilarious 🤣

[@WoTMike1989]

Max the editor boy is real. Wow

[@jaywong6964]

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

[@robertobarlos4098]

Jared 2.0

[@WoTMike1989]

@@jaywong6964 Nice try Jay, but Jeff Nipples lookes toy sized and that gentleman was twice the height of Dr. Mike

[@WoTMike1989]

@@robertobarlos4098 just needs about another decade of lifting and some enhancers

[@kaisegrud]

Let's pitch together and buy him some shoes.

[@mfkiess6356]

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.

[@therontaylor3465]

I searched this title and saw Dr. Mike uploaded exactly what I needed under a minute ago. 👏🏽👏🏽👏🏽

[@bennettledet3812]

Tried prayers for the first time last night and got the craziest lat pump I've had in a long time.

[@iangarrigan9451]

18:10 was fucking hilarious Mike 🤣🤣🤣🤣🤣🤣

[@damienkphoto]

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.

[@livarusgta8288]

Your kinda heavy for pull ups, but good job

[@Mark-ks9jj]

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.

[@timosk748]

1:18 fun fact max is 5'6

[@TerribleGM]

He's that tall?

[@justsomeduuude4708]

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

[@23akshat]

@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

[@billybutcher5581]

Than Mike must be 4,6 ? 😂

[@TerribleGM]

@@billybutcher5581 that's the joke

[@gaskina13]

18:10 dr mike role playing me at the local planet fitness

[@eric97909]

I love Dr Mike 😂

[@ophirmayer1]

Hands down one of your best so far.. And one of the best exercise tutorials I've seen. More of those please ')

[@kaykay8903]

This video Sir, is gotta be one of the best out there for back workouts. Thank you 🙏🏼

[@terigiese1322]

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.

[@chigmeister1906]

You are strongest Jew Dr Mike. 🙏

[@ericasgari8063]

Omega Jew

[@shawxsh5624]

Dr mike is a jew?

[@5theye546]

What does jew have to do with it??

[@5theye546]

He said he was Russian...not jew

[@1729krish]

​@@5theye546Russian jew

[@Jakesmusings]

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!!!!❤

[@Rubendybs]

4:08 the mirror shot is just magnificent

[@Anonymityfan]

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

[@kerkireos]

Team pull-up here!Broke my PR yesterday at 44, 30kgx4 reps at 73kg!Didn't think i would ever manage that!

[@lucianomagnone7568]

Nice good job

[@rubbermyducky5998]

Any tips for someone who has trouble with pull ups?

[@TheBanana202]

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.

[@TheBanana202]

@@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.

[@kerkireos]

@@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

[@GetOverHereAdi]

the funny jacked doc is back at it again

[@octaveversaevel3934]

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

[@Disc0-Delta]

Perfect video for back day

[@Ruudwardt]

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.

[@matthewmeyer49]

Did Mike clone young Jeff Nippard to create Max?

[@TheCMGman]

Not big enough

[@KryzysX]

(lmao I thought the same

[@johnwelch6852]

Good one!

[@madmax-cr3vf]

😂

[@dylankassel9360]

Homie is way taller than Jeff

[@djaime6]

I never had so much fun watching someone else excercising (comments are the best) and taking notes to go to the gym. Dr Mike is my gym Yoda

[@dafundz4108]

Lat prayers have been my biggest problem, loved this video

[@coolcoolcool4499]

this is now my favourite exercise channel. congrats, yes i subscribed.

[@vinceb557]

lmfao Mike with the 3 grips had me rolling, that was great

[@winstonsmith11]

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.

[@najlepszyinformatyk1661]

21:30 the best is that many bros did that waay before and many people hated them that they were cheating

[@anthonyhalkyer2036]

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.

[@kennethd4958]

Better back exercises than last time.

[@cyclebobbob8327]

Outstanding demonstration of how to defend your grips at the gym. Enjoyed that immensely

[@chwdrn]

really practical tips here. the cable attachment hoarding hiss absolutely sent me

[@ngatihonky]

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 💎💎💎

[@zhongxina3052]

I love you Mike.

[@christopherlenahan3906]

Cable Flexion Rows, been doing them for years just because it made sense to get some lower back in while doing cable rows.. Was just searching today for videos on them and the algorithm supplied anyways!

[@Outroyal]

4:51 i thought i was going blind for a second

[@MyteriousArchieves]

same bro😂😂

[@Michi880088]

Realistic representation of what it feels like to do some proper pull ups

[@Elriri]

hahah same

[@therepairsloth]

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.

[@jowiislizzant1384]

Dr Mike the typo at 5:13 had me howling for some reason. The editor had a rare miss on this video.

[@muerate1460]

Flexion rows on lightweight with a v bar are working my back super good, especially after my scapulae injury

[@psycold]

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.

[@nikiolaitodorov8562]

Why do you think he will do it u are 1 of 1500 other coments bro no one see this comment

[@t.r.everstone7]

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.

[@TheMuscleArchitect]

The doc trolled us asking him to DM him our training vids when his DMs are closed 💀

[@petermosley4515]

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 KZbin back routine has more lat emphasis with pullovers or prayers

[@justabeaner7523]

This dropping on a back day is a blessing

[@Jacktemps]

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

[@morales11191]

Back of the head goes crazy

[@GamingWithAle]

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!

[@raghujhala8695]

I needed that G check at 1:45, doctor, thank you

[@StillHorible]

The genuine chuckle after “butt plate”😂, that’s why we love you Mike! Appreciate all the info brother✊🏼💪🏼

[@d0mnck]

that thumbnail 😂😂

[@Teslaverse]

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.

[@vinvin4884]

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.

[@evanschneider47]

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

[@joaofranciscobento00]

18:00 - 18:21 🤣🤣

[@kyleuhlig2230]

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.

[@b1rds_arent_real]

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

[@Moose92411]

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.

[@hilbertp]

Am I out of my mind or is 19:20 the barbell row position terrible for people with disc hernia or anyone worried about getting there...?

[@watchinyoutube8919]

Would definitely recommend a t bar row machine as an alternative because yes lol

[@CreateYourDream-777]

Got this video right before back day Thank you for improving my blood flow Dr.Mike ❤

[@scotchandsquats]

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

[@berryv111]

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!

[@LeanMeanBean69]

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

[@paulaadesokan288]

Your sarcasm is why I watch your videos! Even though I learn alot!!!!

[@taborgreat]

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

[@comingverysoon]

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.

[@danielnoonan6191]

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!

[@calvinrussell7587]

Just ordered those versa grips 🙏 can’t wait to get these back pumps even better

[@varbaek]

Great video and inspiration for my future back training ❤

[@frostfieldgaming4725]

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!

[@JackShepN7]

Dr. Jacked Up Mike is the best Mike brothers! Let's go!!!

[@sonofnature610]

Cable flexion rows.... Sir! My back feels so grateful for this! What a stretch. 😍

[@gibbsm]

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.

[@dianadambrosio1]

This is excellent, so in depth ..intelligent kinesiology Ty again Dr Mike

[@GrayEdenfield]

Dr. Mike screeching like a territorial cat is my favorite thing I’ve ever seen on KZbin.

[@clockywork]

Great video. I've seen you doing the flexion rows on IG but had no idea why. Thanks!

[@thedarkriver1]

Ive has versa grips and my 1st pair i left behind at the gym😭 Bought a new pair right away! What an excellent product🏆

[@yinkaolokun-ola]

Always dropping Gems. Thank you kind sir.

[@roebuckmckinney]

So regarding Lat Prayers, I've tried every variation and grip, and I've done bunches of pullovers with bunches of implements, but I recently found something that seems to work better than all of them, at least for me. I loop a resistance tubing over my chin-up bar, face away from the bar and take one side of the tubing in each hand. Then I lean forward with elbows bent and pointed up, like in the bottom position of an overhead triceps extension. That starts me in a position where I can actually feel a stretch in the lats. Then without bending my elbows, I bring my arms down in front of my body. I feel my lats working on every single rep. I know that MMC isn't everything, but I've never felt my lats working like this on any exercise. I've never used a Nautilus Pullover, but that's kind of what the motion looks like, except I'm standing and leaning forward to produce the initial stretch. Any thoughts?

[@chefandy-f5z]

More videos and aesthetics and symmetry please

[@TheBurstxx]

I love this Jeff Nippard colab! So cool to see him help you with a video

[@mikastevens3401]

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.

[@codysmith6274]

Dr Mike is my favorite influencer all time

[@LeoBodyWeight]

The definition and vascularity of the back of his head is honestly impressive😮

[@georgevelasquez101]

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

[@meatballevader4640]

You’re my hero Dr. Mike

[@amyfah694]

Not only do you have great tips, your humour is 👌