The WORST Exercises for Back Width AND Thickness (and the Best)

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[@kaprelim8135]

Weighted pull ups - S tier

[@trapps75]

@@kaprelim8135 not a good exercise stretch position shoulder not good and u have to start with your bodyweight pulldowns better more control your brainwashed like so many thinking u have to do this and that exercises it's all a lie it was said to sell u something

[@Twizzler300]

They tend to fry the small muscles in my back, with little lats and traps. They aren't great for everyone, could be my crazy stupid barrel build body, but I don't get wide from them, at all. I get much more lat and rear delts from weights, and teres don't get fried like chernobyl

[@trapps75]

It's impossible to work the small muscles in your back without working the major ones physically impossible

[@Twizzler300]

@trapps75 I mean rhomboids and teres are the main movers in pull ups. They work together, I don't get a great total back workout doing pull ups alone. Maybe you do? Good for you. Barbell rows, seated rows, seal rows all clear pull ups in terms of back growth.

[@Twizzler300]

@trapps75 and pull ups are almost inherently all teres/rhomboids from a full hang, not lats. Your losing lats towards the hang almost completely. The pull up is not ideal for back growth. Argue minor details all you want, nostalgic memories blah blah blah, we are talking about total back growth. Pull ups are not good for upper traps, lats (contrary to beliefs, the other exercises listed are BETTER for lats, I guess that's wrong too?) or progressive overloading. Nobody wants to buy a belt chain AND have a gym membership. It's just added tedious nuance lifting, that falls short of BB Rows and stiff leg deadlifting.

[@aaammm8553]

pull ups c tier? come on...

[@mikep932]

💪💪 Amen

[@userunknown1578]

Inverted rows in D tier is crazy as well.

[@black0ut_53]

I would understand if it was just an upper back tier list, but since he’s including the lats I don’t understand that decision at all lol

[@RagefulManOnRollerSkates]

He’s a strongman, and a lot of strongmen are 300-350+ pounds. I think that pull-ups are A tier or higher, but for those who are much much higher in body weight, they aren’t necessarily the easiest

[@userunknown1578]

@@black0ut_53 One of the reasons he gave is that it's hard to scale for people that can't do pull-ups or aren't able to rep them. But beginners can simply do jackknife/feet-assisted pull-ups and progress those until they can do regular pull-ups.

[@YAHUAH-Aluah]

Trapless Goldberg is heresy of the highest order 😂😂😂

[@BuJammy]

Who wins in a fight? Trapless Goldberg vs High Altitude Cain?

[@YAHUAH-Aluah]

@@BuJammy gotta go with Cain... no gorilla press slam, spear, and jackhammer package is complete without those traps of gold lol.. Cain by heavy breathing decision...

[@jonathonhyde1666]

After watching a ton of your videos I must say you are a hell of a writer and commenter. I really appreciate your perspective in the middle of all the noise.

[@Underground_Owl]

I like how someone realized that the letters on the tier list should change from light to dark to contrast with the background colours, but then seemingly forgot about it after the first one.

[@peterseinfeld]

I back. Trust me I back -Your back

[@aznblu3cap]

Not a lot of UFC fans here but I got your back!

[@DOMDZ90911]

Hespect!

[@sludge_factory_foreman]

A man of taste and refinement with the Spider reference.

[@Fisher_Munro]

20:35 that's the kind of very clear advice I appreciate sometimes! "If you're not at 80s for 10, you're not there yet".

[@7ay86]

'Pull ups too hard, so I dont see the benefit' - loool

[@mongoflips6930]

EXACTLY

[@DarkVeghetta]

Yeah, that was a weird take. I get some of the logic, it has a barrier to entry, but that's a feature not a bug. It's simply an exercise for those who have a solid base.

[@AlexanderBromley]

@@7ay86 yes. If you can't do pullups, doing pullups is stupid.

[@dylan.j.schreiner]

@@AlexanderBromley pull ups are like power rows. You just have to get good at them to get the most out of them, and they offer unique benefits.

[@Gunzo568]

Unless we can do 8 to 12 reps for no. of sets.

[@VagifKasumov]

Ah an intelligent tier list with categories and no bullshit f-tiers. Thank you!

[@callmeacutekitten8106]

puts pull ups at c-tier*

[@VagifKasumov]

@callmeacutekitten8106 it's a matter of professional opinion, take it for what it is

[@callmeacutekitten8106]

@@VagifKasumov pull up is objectively, subjectively, and morally b+ tier he just a fatty like any pull up hater (his content is good otherwise)

[@imnodog]

Bro really triggered me with the pull-up rating😂

[@itooflemma]

You are probably

[@imnodog]

@@itooflemma 81kg, but I do them with 24kg added, so that's 105kg.

[@Ruthlessaggression93]

@@itooflemma not being able to pull or push your own body weight makes you a relatively weak 200 pounder

[@Vitlaus]

@@Ruthlessaggression93​​⁠ bet @itooflemma is stronger than you . . . and neither of you are as strong as an ant - relatively speaking

[@liubodimaka7272]

@@itooflemma you are probably over 150 kg.

[@monstermind4286]

Pull ups. Top top top. Numebr 1. If you cant do them cause you're "too heavy" . Stop the excuses start working on them.

[@irnbru22]

Im guessing your small but thinks hes big 😂 pull up will NOT give you a monster back

[@monstermind4286]

@irnbru22 I don't guess buddy. At the end of the day we should implement all the back exercises. Pull ups are on the top of the food chain in my opinion. Many can't do them and I understand

[@William1683BT]

@@irnbru22weighted pull ups will

[@cynicist8114]

@irnbru22 You're just telling me that you've never done weighted pullups before.

[@vasoline5811]

Just do the assisted machine until you can do them without it

[@ramtron1775]

Incorporating wide grip pullups has added to my wideness more than anything else.

[@cheeks7050]

BeCaUsE tHeY'rE wIdE

[@SOC-ir6im]

@@cheeks7050😂

[@etilpoh]

that's actually weird and shouldn't happen

[@unbabunga229]

@@etilpoh😅😅

[@BuJammy]

@@cheeks7050 Ahahahahahaa

[@brianholland5447]

I was just scrolling through my YT feed today thinking "I wish Bromley would put out a new video!"

[@chuckstevens2672]

I love that a big back can either mean being extremely unhealthy or extremely jacked. After this video I plan on going from one to the other.

[@NPA_Arts]

No stay jacked

[@Intestine_Ballin-ism]

Why not both

[@hugodogobob]

Unhealthy either way tbh

[@5milemacc737]

Do you actually “love it” tho???

[@StormzxzApexClips]

@@hugodogobobhow

[@LymanDally]

just discovered this video as i'm recovering from rotator cuff surgery; hence all lower case type. in my early 20's i started entering bodybuilding contests. i have average genetics at best. and it took 7 years of weight training to even think about competing. barbell rows, weighted chins and cable rows were my staple lat exercises, also ez curl bent-arm pullovers finished the deal. i got great lats/serratus just from these four exercises; winning best back in one show. no dbl rows or lat bar pulldowns. just didn't do 'em. also want to say how much i appreciate the illustrations in all of these exercises. not sure who is the artist, but great work, and i don't usually say that...i was the main illustrator for MUSCULAR DEVELOPMENT MAGAZINE from 1994-2007 and am extremely critical.

[@kb01663]

As a former Marine and being our upper body test on the PFT , Pull-ups are staple of back day for me. I just think it's bad ass to knock out a lot of pull ups and even more badass to knockout muscle ups. And dudes in prison have built great physiques from pull ups being their main back exercise. Anyone who knocks down pull-ups as an exercise, just suck at doing pull-ups

[@billyshavers7806]

Oorah!! marine these people just don't like the work

[@joelziegler5605]

Old-school greats like Leroy Colbert swore that wide grip pull-ups were the key to growing wing-like lats, especially the lower portion of lats. People dismissed this as pseudo-science, however. Well, I realized the other day that Wide Grip Pull-Ups, (done where your chin just clears the bar) are essentially long length partials (not extreme stretch, but that's been shown to have minimal difference.) Lengthened partials have been recently shown to emphasize growth in the distal portion of the muscle-in this case the lower lats. The Bro Science/old school wisdom was just waiting or the science to catch up once again...

[@googlefaps5883]

I don’t think u understand what science means. It doesn’t come up with shit. It refines it. Ur going to find the most bullshit from old school. The shit that works in old school will continue on. Science doesn’t invent new ideas. It takes old ideas and simply puts them through the test saying whether it’s legit or not. There’s a reason someone like Alex doesn’t like sports science hypertrophy. Bcz to prove something works means it requires extremely rigorous testing which is hard. That’s why it’s so good at shifting the dogshit old school has given us already So if u wanna point fingers. Why not show the amount of dogshit old school has taught as well? Bcz a lot of people say a lot of different things then. Science tests them all and simply allows the correct one to follow through

[@frede.simsjr.3780]

The reason pull up should be S 38:18 or at least less than a it's because you had to do full range of motion if you do pull-ups with your arms always standing and pulled apart to your neck or upper chest is a whole different ball game than people not getting their chin up to the bar or gooseneck i n g when you can bring your pull-ups all the way up to your upper chest or lower part of your neck you get a contraction on your all your back muscles

[@geraldcrumlinii1467]

Pull-ups are definitely A+ tier. He may have trouble doing them😂

[@arenegadea2431]

This is the best back lecture I’ve ever listened to. Gives a clear path forward for priorities and secondary/tertiary in programming. Bravo!

[@josifjosif844]

Weighted pull ups and bend over barbell rows

[@bekabeka71]

Are they two the best for back workout?

[@patdogg]

the visuals getting way better recently, bromley putting the work in

[@morezombies9685]

Man that art is beautiful in the first minute. Might be neive to ask, but did you draw it?

[@Athraminaurian]

I really missed the Zercher Deadlifts in the Deadlifts category. Doing heavy high rep work with them has blown my back up like nothing else.

[@egeabali]

Weighted wide grip pull-ups and rows are main back movements. It took me really long to get used to pull-ups so i get where you are coming from but i would argue that they are worth to invest in.

[@BrianGomez-iu3fs]

This video looked awesome. Loved the monochrome, drawing-style editing. Thank you 🔥

[@eliezermelendez4417]

Love the art

[@BilliusMaximus]

The effort you put in this. Much appreciated. I've been rewinding over and over. Finally got a 150lb sandbag also. Ready ti get some good loading and front carries with.

[@TheStrugglingLifter]

C Tier for Pullups is total ridiculous. It just puts into question everything else you say and there was absolutely no need for that. You are my favorite channel to listen to when it comes to strength training. I bought and read your book "Base Phase". This is unfortunate Mr Bromley as that is a time tested "late intermediate", lift you need to first work to "unlock", before you can program it of course. But the results they produce speak for themselves. Come one, just look at the Calisthenic community as they seem to produce the best backs in existence. (adding some heavy hinges for the spinal erectors is preferred)

[@AlexanderBromley]

Why would anyone look at the calisthenic community or gymnasts for info on how to train in a gym? Both those camps clock long hours doing exclusively variations that tax the upper back.... not the same as programming a few sets of pullups twice per week. If you want to go do gymnastics for 10 hours per week, great. You'll get jacked. Doesn't inform anything about general gym training. And calisthenic guys don't have the 'best backs'. They are aesthetic, absolutely, but if you have a 180lb guy who carries all of his mass in his back, yeah he's going to have a nasty v-taper. We're talking about absolute size and strength. You look to pro bodybuilders and elite strength athletes for that, and few of them use pullups.

[@sonzai5162]

​@@AlexanderBromley cope hard bro

[@AlexanderBromley]

​@@sonzai5162 My strong, juicy lats are my cope

[@sonzai5162]

@@AlexanderBromley Sorry, Alex and Paris mogs you even at a lower body fat

[@Narasthenics]

​@@sonzai5162while being natty too 😂

[@WearilyCorrect]

I'll keep building up my pullups. Currently at 4x7 supersets with medium weight squats.

[@aimaBRE]

Alex, who is drawing these? They're amazing

[@atlaspowershrugged]

While i appreciate the shout out, i have to say, "pull ups are C-tier is Wild." Calesthenics guys get wide af! Also in regards to dumbell pullovers, if your use lying on the bench variation as in your illustration, the strength curve sucks. Do cross bench or hanging of the bench like someone who knows the movement and it radically improves.

[@shuvoroy6692]

Bro keeping pull ups in c tier is crazy

[@fitnessffinessed]

@@shuvoroy6692 bc they’re too difficult for him but then goes and says weighted pull ups are S tier. What fkn clownery is this shot

[@daeganacevedo8080]

Dumbbell pullovers are definitely hit the tri-cep long head than the back. Also, pro-tip, instead of using a dumbbell, use an upside down kettle-bell

[@cynicist8114]

Kettlebells are highly underrated. I tried using them and now they are my favorite tool by far. So versatile.

[@TheRealSankera]

Watching your channel just constantly reaffirms that I need to sign up at strongman gym

[@GIboy1990]

Or atleast get some shit for the home. A pair of farmer handles and a sandbag cost you 200 bucks tops.

[@Oligophreniac]

If you make more tier list vids, could you post the full chart at the end with all the exercises you ranked?

[@leinekenugelvondoofenfocke1002]

You all need to listen to this man, if you think he is wrong, you are thinking too much. When I started making my upper back a priority all of my lifts started going a lot smoother. If you are lacking an upper back weights can take you out of position too easily, and you won't know that's what's happening until you start bringing it up.

[@quandaledingle3262]

i completely agree, i neglected my upper back and my bench was hurt by it. once i started training it hard my bench skyrocketed 50lbs in 2 months to 265

[@kastillopan]

Pull up C tier is criminal.

[@sharr3766]

UPRIGHT ROWS MENTIONNED YIHAAA finally giving these badboys some credit. Heavy rows under stomach and heavy uppies under the chin are my 2 goats for back building, they ask for a ton of strength and overall body integrity

[@andneomatmj23]

Wow! This is one of your best videos so far! I have a question: How you do those cartoonize photos?

[@TQ-Graphics]

I think a couple of S-tier movements are missing from the list. Snatch pulls will hit your upper back in a unique way. Upright pulls - like clean pulls but start from thighs and pull to chest height - are a great variation on upright rows. Much more explosive movement and you'll murder the traps slowing the bar down on the eccentric. Also, I've found both to help with building a bigger deadlift.

[@bce6936]

I think it's good as is, i've seen people doing tier lists on exercises they never done before and i think that's dumb at least i know a lot of the movements from this list he did and he didn't try to put in many movements he doesnt have may not have enough experience to talk about

[@TQ-Graphics]

@@bce6936 Fair enough, if he's not familiar with them he shouldn't endorse them. In that case it's a good idea to try them out for a while (and make a video about their awesomeness).

[@GIboy1990]

Snatch pulls are pretty awesome. Though I've always got LBP from it

[@tqracing]

@@GIboy1990Don’t know if this is the case for you but common problems are starting too heavy and going too fast off the floor/not being smooth. You want the bar to move fast so only go as heavy as you can to maintain a good bar speed. It’s also important to gradually increase the rate of acceleration, then sort of full send around knee height. Another important thing is to not think of it as a deadlift. In fact, it’s closer to a squat as you start low and engage the legs. Start low and shoulders in line with your toes. With that said, lower back certainly gets a workout, but pain is obviously not good.

[@ZIKBK]

Putting pull ups in C tier shows how mid the list is

[@callmeacutekitten8106]

nah its good otherwise other than that take

[@tankconnors7323]

New Goals, Seeing my back from the front! 💪

[@memorabiliatemporarium2747]

Whomever made these drawings -- Congratulations, they are gorgeous! Hope these continue for the rest of this tier list series: consistency is key!

[@MaRover66]

these drawings are awesome

[@cablegg]

Literally came to comment this it’s so detailed

[@meeks726]

it's Ai

[@richardcaraballo1185]

Back day is tomorrow, your timing is impeccable sir 💪🏽💪🏽💪🏽💪🏽💪🏽

[@EmmanuelMacias-k3l]

Been waiting two years for this one. The secret ending to your tier-list run

[@twistedtrailerparktales2126]

If doing a body part split I definitely like giving upper back it's own day. A regular core four split I like pairing rows with bench and vertical pulls with over head presses.

[@apeinto5637]

Same. Thickness day (bench+row) Width day (shoulders + lats) Arm day Leg/hip day Just have to make sure that you minimize anterior delt usage as much as possible during the thickness day. If you can’t it’s fine, anterior delts is secondary anyway since it gets trained a lot.

[@twistedtrailerparktales2126]

@@apeinto5637 I had crazy shoulder pains. So bad I thought I'd need surgery on both. Then Brian arslue said to get my rows up. And over a year I could finally row more than I can bench and I now have zero shoulder pain. It really saved me.

[@stoempert]

When i saw pull-ups in C tier i knew there would be a lot of ruffled feathers 😂 Anyways, great video, fantastic artwork.

[@cynicist8114]

There wasn't really a good reason given for that. "Harder to start with for some people" is fair, but there are ways around that like negatives. It is definitely S-tier, or at least A-tier. Easy exercise to perform, and easy to overload with a belt. (and has the variations like wide/narrow grip, or chinup for bicep focus)

[@moarminerals]

If you are very light, pullups / chin ups are probably one of the best. It was the only way for me to make my upper back bigger and thicker. I can see them being difficult for heavier people, but if you have a small frame they are easy to do. And then, you can add weight through a belt anyway for even more gains.

[@lloyd011721]

i like cable rows, but only if i can put the cable's start point on the ground, for lower lats, after i do the hammer strength iso row for my mid and upper back first.

[@DaleTheAwesomest]

recently i’ve been hearing a lot about how any exercise in which the strength curve is the highest at the bottom, when your muscle is in its most stretched position, and the lowest at the top, when most contracted, is the best for overall muscle growth. even doing partial reps but emphasizing this bottom, stretched portion of the lift can have almost identical results as doing full ROM and also utilizing this strength curve technique

[@DaleTheAwesomest]

put your muscles in their most mechanically disadvantaged position when they are the most stretched, this will utilize more of your muscle fibers in the initial contraction, leading to more growth

[@max2257]

Pullups (wide/narrow/neutral/chin-ups) for width, Barbell/supported/cable/inverted(weighted) rows for width. Thats what works and thats what you only need to know. Lat pulldowns work too but are a bit worse imo, also machine lat stuff

[@Ap32023]

Weighted pull-ups are the KING of bacl exercises. If you cant do them, then your back muscles are WEAK. Plain & Simple! Learn to pull your own weight & additional weight. The lat pull down was made for people who can't do pull ups. Remember that.

[@ZarPpl]

I agree. As a trainer pull-ups are a nightmare workout to teach. It’s pretty advanced and honestly from someone who can do them easily, they are far from my go to back routine. It’s too much focus and usage of other muscles that make them a bad isolated workout.

[@divicospower9112]

Great list with good explanations. For the seal row, the erectors work because when you pull, you will realize that your spine squize at the top of the movement. It's not huge but that one of the few exercices that make them work in a concentric way. But no way pull ups are C tier. They are S tier without any doubt. When you can add weigth, believe that it will grow your back like nothing. You put your lats and teres major in such a weak position that if you can lift let's say 30 more kilos than your body, it will mean that you are really a strong dude. There is no better exercice for the lower trapezius and the middle trap works quite a lot too. Also, the erectors work. You have studies showing the difference between lat pull down and pull ups and it's insane. The hardest exercice to master but when you do, it's worth diamond.

[@jahnelss]

Yeah i gotta watch this again because it was everywhere I needed the recap at the end 🤣😂

[@eternal_hangnail]

As a diehard callisthenics fan that will always stick to pullups i do understand your criticisms, but I still think C tier is too low. While they can be clunky and uncomfortable to get used to at first (ramping up and later drop setting with body rows and negatives works really well but that's dedicated programming) i think they should be in A tier for their variability (grip width to shift from extension to adduction, hollow body for lats and arch back for delts/traps/rhombs, Gironda pullups etc) and efficacy. Your own standard is "could i use this exercise exclusively and still build my back" and I think pullups do meet that standard incredibly well, especially overloading with a weight belt. If you have criticisms about access to the exercise (and realistically grip fatigue and resistance curve can be brought up as well), i don't think that could move it below B tier at worst. Edit to say that grease the groove is also a really good strategy for any new movements that might be tricky without a ton of exertion.

[@jimlapenna909]

Alex, great content and thought out explanation as usual. Cheers for the download.

[@JeffGonyo]

So just for the record, I agree with your stance on pull-ups. For me personally, weighted pull-ups/neutral grip pull-ups have always done more for me than anything else. But technically speaking, your reasoning is correct for why your placed them where your did

[@J_Does_Things]

Ngl this is like your excuse to give your opinion and training art im all for it

[@mamba.619]

I do pullups since childhood im 28 now have a broader back want to make it thikkk. Give me a back day workout for a thikk and tall back. Thanks

[@Kevn1215]

Just wanna say Front squats exploded my barbell row and back strength in general

[@Mrbobcat7]

Really? I just started doing them out of necessity d/t a bulging disc. Going really light until I get the form down and my back starts to feel better. Still can't figure out the best way to hold the bar. My wrists don't bend very well so I've been crossing my arms and the bar is pressing against my neck a bit. Not sure if that's normal or not?

[@mateoxv1107]

@@Mrbobcat7 At first it may feel uncomfy, and may leave you out of breath. As when you first start back squatting and the bar feels awkward. Soon it will feel better (though the bar should be resting somewhere around your clavicle)

[@irnbru22]

​@@Mrbobcat7do overhand not under just hold the bar at your shoulders. Takes the focus off the wrists and im the same as you but my disc fully burst like a doughnut now i never back squat and my max atm is 100 that like 250kg on the back heavy asf and my backs 98% back after 18months. And quads are explosive also.

[@shajivi]

Weighted Pull Ups are S++ tier

[@spookinoff]

Best isolation move ever: reverse cable fly.

[@Uvenga]

Great video Alexander. I love free barbell weights because they work and you get stronger. When I do cables and some machines I have noticed that i get weaker in free weight. The best in my opinion is 3:1 free weight cables ratio

[@kurgan88]

31:00 I do inverted rows with 200kg on a barbell, and they're still kinda easy

[@cameronbatko]

In John Meadows Unity program he had banded dumbbell pullovers. While a bit of a pain to set up. I felt it in the lats throughout the whole movement.

[@zerrodefex]

I feel that with all the setup just do a cable pullover. May be a bit less optimal but easier and quicker to set up.

[@cameronbatko]

@@zerrodefex true. I have done those too. Definitely felt different compared to the banded db pullover. The hypertrophy coach shows a bench version that I haven’t tried. But it wasn’t that hard to set up after the first time. Even easier if you have a training partner to hold the band vs rigging it up.

[@CeroAshura]

I have used these prior to finding out about John's book. Very solid exercise and indeed a total pain in the ass to setup. But once I had it going I powered out 8-10 sets because of how it felt.

[@SomeGuyAsWell]

On pull-ups might want to check out dudes who progress to doing them with plates hanging off a dip belt or do super wide pull-ups with weight. Progressing into being able to do any pull-ups can be a challenge but not an impossible task. Pull-ups are more challenging the more a person weighs of course. On inverted rows you can load them with a vest. I have a plate loadable vest I'll use for weight rows or weighted pushups no spotter needed. Setup for inverted rows can be done fairly easily off a pull-up bar with rings and maybe some kind of box to elevate the feet a bit. Progressing into it as a beginner here is much easier as you can just be more up right until it's doable. I like using free weights too. I did weighted pulls ups and single arm rows last upper day. I do think you are missing some aspects of calisthenics movements. Particularly when it comes to the idea of lat growth and pullups.

[@AlexanderBromley]

All you said is "you CAN do it this way". My point is its a pain in the ass and there aren't benefits compared to other rows or pulldowns. Most really good lifters and IFBB pros aren't glued to pull-ups. Its a fixation of calisthenic nerds.

[@moreassmoregas]

​@@AlexanderBromley IFBB pros aren't glued to pullups because they're too overweight to do them.

[@freehatespeech6804]

@@AlexanderBromley Pull ups are fine unless you're fat. If you are fat, they are also good, if you can do them, but they are an advanced movement. In the U.S, where it sounds like you are from (correct me if I am wrong), most people are obese, but where I live, that's not the case, so I don't agree with your assertion that the skill floor is high. I was doing pull ups during my first year of training, and chin ups during my first few months.

[@barryadcock7332]

Thease videos keep getting better and better, are you doing OSG in december, you are not on the website list i thought you were ?

[@grouchypotatowolfpack5580]

I don't have weights, so i row a bass amp, a protein tub full of wet sand and do pull ups on scaffolding.

[@MichaelKFortenberry]

No metion of cleans. . . I think there one of the best things for thikness. Useing the power of your legs at the start yanks down the sholder blades, and forces the traps into action. Deadlifts do the same, but take much longer to recover from.

[@timtwing5886]

Inverted row " awkward to set up"?? Hows that?? Its very easy to set up! Loading isnt to difficult either wear a weighted vest and you can always buy a heavier vest! Also use bands put the band under the rack(if possible) and put it over your chest. Of course the band needs tension throughout the entire motion and wear a shirt!

[@name128ewa]

Yoooooooo, the animation is super cool. Please keep that in your videos

[@7ay86]

Pull ups and chins ups is all you need to build a God like back ! This video is basically giving you the alternatives for people who cant do pulls up/chins ups. If you look at calisthenic athletes and streetlifters you can see clear evidence of the after effects of pulls ups. Therefore, it is an S tier excercise which is basically the father of all back excercises.

[@AlexanderBromley]

Lol god like back.... calisthenic athletes spend hours a day training. Like saying "do gymnastics to look like a gymnast!".... neat, 15 hours a week to have a meager amount of muscle

[@dhanachandrayss4200]

U r just weak at pull ups ​@@AlexanderBromley

[@josemarialaguinge]

Streetlifters don't do that much pull ups, like 3 timeas a week then other back exercises and they have sick backs. You're just weak at pull ups and coping, even Tom Haviland does them and weighted.​@@AlexanderBromley

[@AlexanderBromley]

15 dead hang, chin over bar at 265. Cool thing is I got there not doing a single pull up. OVERRATED

[@mahindoescali]

@@AlexanderBromley Tell me you struggle with pullups without telling you struggle with pullups lol😂

[@TheShanehansel]

Excellent video, I would say pull ups and other variations should have a little more weight to them, but I fall into the category of people that have been doing them for a long time.. I just enjoy them and have had success in scaling them up, though I use my home gym exclusively, so I am somewhat limited, but I have the Bells of Steel Arch Nemesis bar, that I will be using in my new program, so that will add some variety.

[@sayyidf.b.6378]

30:40 You can load an inverted row like you load squats or dips. Put on a weight vest and add weight.

[@scarfholdgraphicsmedia9501]

Very interesting content. I still argue that lifting heavy bags and atlas stones are superior to deadlifts if strength and power are your goal rather than deadlifts. Deadlifts are fine if that's your thing but I don't like the movement which isn't natural in my mind. Some comments on here are knocking your take on pullups. Well, some of us are too heavy to do them justice. I have to drop around 15kg before I can rep out with them without assistance. I don't like any heavy free weight rows. I'm too old and it's just a hernia waiting to happen. The lat pull downs and cable rows can be improved by going super light and really focusing on the muscles pulling the arms rather than pulling with the arms. This is a method I discovered around 18 months ago through experimentation and some reading up on the actual physics of lifting. I'm seeing impressive results and very little chance of injury. I've applied the same method to legs, chest and shoulders. If I return to concentional training I'm finding that my strength gains are very noticeable and I can go heavier with more control.

[@IssaSnowDay]

great vid! do you have one of these for chest?

[@sephblack]

Check out Alex Leonidas' back. He's a big champ for weighted pull-ups as S-tier. As for them being too hard, Wendler has 300lb footballers doing them, so.... maybe there's a barrier to entry, and maybe doing the work to break down that barrier is worth it.

[@AlexanderBromley]

@@sephblack Alex is a strong mfer but his physique is a byproduct of being lean, not big. At 20% bodyfat, he wouldn't look like a vet lifter. Now if you have examples of powerlifters, strongmen, bodybuilders (people who are actually massive) im all ears I believe wendler has them hang from a bar and do something, but they aren't getting volume with strict pullups. Sure pullups are worth getting good at. If you suck at them, the best way to get good is by doing other shit. Thats why they're c.

[@stevemf11]

Any tips for fixing elbow pain during the bench press?

[@ggabes6159]

This video is S tier. Awesome job.

[@YakuzaGoon]

Nice drawings and graphics accompaying the explanation, it's a cool touch

[@therealforestelf]

honestly, Sumo Deadlifts can work wonders for your knee health if you already overcooked the RDLs for a week and you need to do something whacky for your knees, but other from that, they're pretty nieche, can still be nice though! (I haven't done them in 2 years)

[@apsir17]

Can someone help me when I was doing barbell rows I'm getting tired before my muscles do. What am I doing wrong?

[@dkmchui]

I only do Deadlift, Pull up and chest support row for back exercises.

[@finesigil]

Most of this agreed but teh bodyweight being C tier don't think is right.... weighted chins / pulls in various grips are pretty much the S tier. Weighted inverted rows can be done with vest (including front bolt plates) or with a weight belt set around hip level. Front lever pulls or even band assisted versions of it, stradle levers, ice cream makers.....probably does for width what the strong man stuff does for erectors...adding that "unique" development of all those fibers underneath teh primer movers etc.

[@AnthonyMazzarella]

My team mate Sean Brady dominated burn last night, and his back looks like a ninja turtle.

[@user-mn9wc5ru5w]

Team Gracie 😊 ... and yeah his back is wild

[@davidcohen7881]

Straight arm Pulldowns/Pullovers laying on the floor and using a floor height Pulley eliminates the stability issues.

[@Carlos-dm5fo]

More of these please! Particularly, one about shoulders would be much appreciated!

[@valentinpeter185]

C tier for lat puldowns is insaneee

[@logand5996]

Tried strapping in for 1 drop set of frame carry 2 weeks ago. Made it 150ft and was sore for 4 days. Today I repeated the workout and made it 200ft. Highly recommend giving it a whirl, it's terrible

[@AZTinstar]

Bromley, if you are doing these drawings, we've come a long way from the white board of old. Bravo sir! Also, love the content!

[@AlexanderBromley]

wish i could take credit lol.

[@ratman505]

Yes, yes, I am a week late, but I feel like I need to put in a good word for pull ups. I am a tall guy and at my gym I can't use pull down machines, because I get absolutely no stretch - however the pull down movement is the one I feel the most. That makes pull ups an excellent option for me and others like me in particular. There is also a certain kind of prestige that comes with doing pull ups, which just feels great to boast with in front of anyone who can't do pull ups :^)

[@stophi2581]

I love doing bendover rows on the Smith. AS the bar can't move towards you, you can contract your Lats against the bar through the whole Motion.

[@imabigpotato3249]

Never let bro cook again

[@aarontalavera1654]

You always put out the best info brotha 👍🏼

[@bamos803]

I agree

[@InvisibleHotdog]

30:45 they are possible to load, either use a vest or different body positions. Otherwise there wouldn't be people that could do front lever rows

[@robertoquiros1903]

Man, thank you So much. I have a question. What about weighted pull ups/ chin ups? One can track the weight over time.

[@asdfkjhlk34]

I think inverted rows are more stable than barbell or dumbbell rows, despite their other limitations. They have fewer degrees of freedom, as your hands can only move in a specific path relative to the torso, like a smith machine

[@corenko]

Inverted rows are amazing, great for lats or upper back depending on your hand placement. It saves your lower back too, the only downside is loading them once you can do 20+ reps

[@andersbjrnsen7203]

​@@corenkothats what we have chains, weight west and other fun equipment for😊

[@TromCrabst]

For anyone who wants to add strongman loading but lacks access to atlas stones and sandbags: Fill a cheap yoga ball like 80% with water. It's a pain to fill up but once you're done it's one of the most brutal odd objects you can lift! Slap some flex tape over the hole to keep it sealed and you're good to go. Shockingly durable in my experience so far

[@stephen8996]

Water weighs 8lbs per gallon. How many gallons could you possibly fit in there'? Because I'd need 150lbs bare minimum to get anything out of it even with the awkwardness of it, which is why I lowered the minimum to 150lbs out if good faith