You guys want another tier list video like this? If so, what muscle should I cover next?
@samuelasbury7658 ай бұрын
Glutes. We really need more glute content from you Jeff
@ChristianJohannsen8 ай бұрын
For sure. Love that you can be dynamic with your formats, but consistent with quality of information.
@dashdevpro8 ай бұрын
Neck would be great to cover
@bptryp8 ай бұрын
Best kegel
@Whatever-nh7gv8 ай бұрын
Legs, biceps, shoulders, basically all of them
@nevik27 ай бұрын
LOVE this new format. Praying you do this for each muscle group
@eltonarthur12337 ай бұрын
Yes, please l. I would love to see one for arms, particularly biceps.
@ZrCorelx6 ай бұрын
if he does I'm subbing to the channel
@NoLoyalMudHound966 ай бұрын
Triceps so many so-so exercises out there
@MetalCore973 ай бұрын
@@NoLoyalMudHound96 I know your comment is old but incase you haven't seen it, he released a video like this for triceps
@davidalonsoillera6 ай бұрын
This format is the best I've seen across KZbin fitness channels. It quickly sorts the workouts into ranks, showing us not just the top exercises but also the ones to avoid. It's a handy overview.
@tibihobit92008 ай бұрын
bro, pull ups not being in S tier is uncomfortable
@skullkrusher-dx4kg7 ай бұрын
I mean the akward strength curve does have an effect on some people so it makes since.
@olegnovitski69877 ай бұрын
Putting lat pull downs higher than pull ups is blasphemy.
@ergonaut9407 ай бұрын
chin ups should be S
@vsauce66647 ай бұрын
@@skullkrusher-dx4kglol
@MaSolSC27 ай бұрын
They are also very weight dependent and not as easy to overload. If you're quite heavy or not fit you will need some sort of support. If you very light and/or strong you will require additional weights. And adding a belt with weights is not as easy as just adding weights to the stack. Also gripp strength can be a common issue in these excercises and depending on the setup I would assume thats easier to use straps with the lat pulldown.
@seongmoon64838 ай бұрын
Excellent video! We need videos for every muscle group!
@sabertoothwallaby29378 ай бұрын
There already are. Hundreds.
@markyden8 ай бұрын
@@sabertoothwallaby2937 most r bs. plus this vid takes strech into consideration. so an updated tier list for muscle groups wd b great
@ignacioaraya54678 ай бұрын
Yessssss!!!🙏
@martinsskutans66468 ай бұрын
@@sabertoothwallaby2937Just what I wanted to comment- this has to be like at least 4th time Jeff posts same video with different title. I just can’t wrap my head around how people are not bored to death with content like this.
@bahandplays83737 ай бұрын
He did a top 10 ranking for chest And he did a video about all the muscle groups How to train them properly
@franko17462 ай бұрын
Stay natty kids
@sethg458414 күн бұрын
Take steroids once your ready to become a man you say?
Absolutely ridiculous that not a single barbell movement ended up in S tier. Shows you how “science” has failed us
@spicybanana3D7 ай бұрын
GG champ
@spicybanana3D7 ай бұрын
@@will-ht3mcBarbell is good for overloading exercises. Not necessarily they need to be on S tier. I prefer barbell over cable but I have to admit that I can only pull half the weight on cable compared to what I can pull through barbell.
@guestuser14798 ай бұрын
Thanks Jeff you really blew out my back with this one
@shayneshayne7 ай бұрын
thats crazy
@joshuapollard58937 ай бұрын
@@shayneshayne😂😂😂😂
@bigwats12507 ай бұрын
Pause
@super28sisko7 ай бұрын
That's what she said...
@hiddeninplainsight17 ай бұрын
😂 all in good fun
@preethiganeshamoorthy16733 ай бұрын
S • widegrip lat pull down • neutral grip lat pull down • one arm lat pull down • meadows row • chest supported rows • cable rows • wide grip cable row A • wide grip pull ups • neutral grip pull ups • cross body one arm lat pull down • deficit pendlay row • one arm db row • kroc row • cable lat prayers • db pullovers B • chin ups • bb row • pentlay row • rope face pull C • Deadlift • yates row • inverted row • free standing t bar row D • above the knee rack pull F • renegade rows • db row curl . Db row press • db row kickback
@servanttofriend84813 ай бұрын
You are a legend.
@kekulchik1103 ай бұрын
oh my god, you're WONDERFUL
@ponoliko2 ай бұрын
I lov u
@sdhokie2 ай бұрын
All good movements though! Don't go without these.
@thushanamarawansha10292 ай бұрын
Not all heroes wear capes 🫡
@MSordernature8 ай бұрын
Free standing T-bar row is my favourite exercise overall, not just for the back. While I feel that lying chest-supported rows cause too much of chest pressure due to the weight.
@clootscalhoun94818 ай бұрын
Agree with the chest pressure! Im not even strong, and it is still very uncomfortable for me.
@tann_man8 ай бұрын
parallel meadows row is my go to. Its like T-bar but with a huge single arm stretch
@jamieharpur17278 ай бұрын
Same with the pressure. Going heavy makes it hard for me to breathe, I’d rather go crazy with a barbell or T-bar row as well
@interwebslinger8 ай бұрын
Agreed on the chest pressure - not comfortable at all.
@Rockymountain118 ай бұрын
Try adjusting the chest pad up or down along the sternum, I felt a lot of pressure if the pad was too low but adjusting it up made it more comfortable
@VulcanicCloud8 ай бұрын
Please make videos like this for every muscle group, love how these are formatted. I feel like I'm cheering for my team scoring a point when I see an exercise I do be ranked high lol.
@El_payaso20068 ай бұрын
Ok greedy grinner
@imadeamistak49057 ай бұрын
only if you make a jerma noise tier list
@IronOathFitness7 ай бұрын
Haha I get you there!
@tylerriggs957 ай бұрын
Natural Hypertrophy has some good tier lists for each muscle group
Been getting back in the gym after years of depression and unhealthy weight gain. I've been trying to rely on the info I had when I was younger but your videos have really been helping me develop a better weekly routine and helping me feel more confident in the gym. Appreciate the content dude!
@mikkilevin7 ай бұрын
I wonder why chin-ups are consistently getting underrated. You said that the worst thing about pull-ups is their tricky resistance curve, and chin-ups attempt to solve this issue by being significantly easier at the top than pull-ups, yet you put them in a lower tier. You could say that is because of a higher bicep activation, but in an older video you have stated that there is no statistically significant difference between pull-up and chin-up lat hypertrophy, meaning that bicep activation is actually just a bonus. Thoughts?
@ci65167 ай бұрын
Bro this is a stupid video for people who will never get big . Like Jesus Christ single arm kneel cable pull are better for mass than weighted chin ups ? Lmfao
@JohnDoe-id5ih7 ай бұрын
Chin-ups are mad underrated. They stretch the lats like crazy and offer bicep activation. The best thing is doing variations, narrow pull-ups, wide pull-ups and then chin-ups. Neutral is also good if you have access
@ankitg64546 ай бұрын
this is a shitty video which is only based on his gut feel. nothing scientific about this tier list
@simulatedstring90294 ай бұрын
But couldn't bicep activation also be a drawback because you'll be wearing out your biceps on a non bicep exercise? Many do back and biceps in the same day.
@FinnTrado3 ай бұрын
@@simulatedstring9029 you're still getting hypertrophy either way?
@huikyle8 ай бұрын
s-tier - wide grip pull downs - neutral grip pull downs - half-kneeling one-arm lat pulldown (cable) - meadows row (basically a one-armed laterally-placed landmine) - chest-supported row (alt., dumbbell helms rows where chest is braced against incline bench neutral grip) - cable row - wide-grip cable row a-tier - wide grip pull ups - neutral grip pull ups - one-arm dumbbell row - kroc row (loose technique version of one-arm dumbbell row) - modified, seated rope face-pull with one foot against machine (to negate balancing requirement of conventional face-pull) - cable lat pull-over (AKAcable lat prayers) (bend upper body on negative, drive elbows down) - dumbbell lat pullover
@Willburrrrr8 ай бұрын
You’re the man
@steffenpetersen21038 ай бұрын
Cant believe he ranked pulldowns higher than Pullups
@ryubengtx54198 ай бұрын
@@steffenpetersen2103That's because pull-ups are more physically and mentally exhausting than the pull downs. For hypertrophy this is very important, However I will always continue to prefer pull-ups and even more so if they are weighted.
@inclinebench8 ай бұрын
Seal rows should be in S-tier too, no cap
@yrnkevinsmithC-1378 ай бұрын
@@steffenpetersen2103pullups will always look cool
@scdioat7 күн бұрын
this video is great. I really appreciate how you broke everything down and explained everything quick and precise. I'll be recommending your work to my gym buddies
@josh_ken8 ай бұрын
Wait for Eric Bugenhagen to react to this 💀
@woodstiks8 ай бұрын
Deadlift not being S tier is pencil neck behavior
@m00nkiid8 ай бұрын
@bzyspecial Boogz is literally PhD in broscience
@malikthebrit3358 ай бұрын
it took you years to realize its keeping you small XD@bzyspecial
@bestwesterner8 ай бұрын
@bzyspeciallet me guess you never even drank a gallon of milk per day
@nicktheraper42078 ай бұрын
I just want him to react to Lou ferigno but it’s gonna be more science based bs 😂😂
@vaxad3 ай бұрын
Who tf is doing renegade rows?
@Shaka_fr3 ай бұрын
My dad💀
@aaronwaldo79653 ай бұрын
People who play by there own rules
@DxipNinja3 ай бұрын
@@aaronwaldo7965their
@Blake_drandes2 ай бұрын
Moms in their mid forties
@dannynewman92062 ай бұрын
Crossfitters
@claivercoelho31473 ай бұрын
S-Tier - 3:38 wide grip pull downs - 3:59 neutral grip pull downs - 4:10 half-kneeling one-arm lat pulldown (cable) - 6:28 meadows row (basically a one-armed laterally-placed landmine) - 8:53 chest-supported row (alt., dumbbell helms rows where chest is braced against incline bench neutral grip) - 9:22 cable row - 9:37 wide-grip cable row A-Tier • 2:48 wide grip pull ups • 3:15 neutral grip pull ups • 4:38 cross body one arm lat pull down • 5:52 deficit pendlay row • 7:37 one arm db row • 7:57 kroc row • 10:26 Rope face pull variations • 10:38 cable lat prayers • 11:15 db pullovers
@Kidkosmos7 ай бұрын
PULL UP GANG, UNITE!
@trentw.35663 ай бұрын
T Bar rows rule, pull downs are great and safer than pull ups unless you are a small person.
@logical_thinker3 ай бұрын
Here here!
@slayerplayer110222 күн бұрын
@@trentw.3566 u dont have to be small lol you gotta have relative strength for your body weight if you dont then thats where pull downs help and its really good for people who are over weight or obese who are starting out out and same with people who cant do pull ups yet
@patrickbateman31468 ай бұрын
The spinal erectors are missed by a lot of body builders, because they can only be worked by deadlifts and variations, good mornings, and other spinal flexion/extension and twisting movements. They help to give the back a thicker, denser, 3d look. strongmen, and powerlifters, and others who have notoriously strong spinal erectors have huge backs because of this. When I think "huge back" I don't just think wide, I think dense and thick. Any lists of back exercises that don't also include some flexion/extension and twisting of the spine is an incomplete list. You did however include some rows that do this, such as single arm dumbbell rows, bent over rows, etc. But people who only work the lats and rhomboids are missing out. Work the erectors, and traps.
@JoshuaSweerts8 ай бұрын
Will it make your waist much wider so that you have a less aestaticly pleasing look? (Serious question)
@kyriakospaschalides69838 ай бұрын
no @@JoshuaSweerts
@patrickbateman31468 ай бұрын
@@JoshuaSweerts probably not. Obliques are worked by bending to the side. And that makes the waist look wider
@bobdarrick26288 ай бұрын
Upper traps are unaesthetic and gross
@IvanM2728 ай бұрын
This is not true. Powerlifters and strongman are not bigger and don’t look stronger than bodybuilders. Have you ever seen a strongman or powerlifter after a cut? They look SMALL for the amount of work, food and steroids they take, because of the style of training. Compared with bodybuilders off course. Ronnie Coleman, Jay Cutler, El Sab, Big Ram, Yates, all of them have much bigger, more dense, thicker, more incredible backs than any strongman or powerlifter you want to pick. Eddie Hall after a cut looks smaller than at least 10 guys at my gym and he never even finished his cut because he knows and feels uncomfortable loosing his size because of his fat. Unless we’re taking about someone like Thor and maybe Shaw, but again you should come back after they get at 8% body fat to talk about “size”. Again, if you think this style of training is what decides, big and thick backs, compare this guys with similar body fat levels, not what you think it looks like on your computer. If you pick any top level strongman or powerlifter and put them on a bodybuilder program, can be only machines, they will become bigger, more dense, thicker than never before.
@jakesarmwrestlinguniverse97923 ай бұрын
In terms of content, this guys stuff is LOADED with value! Holy Moses! I can't believe there aren't people addicted to this guy!
@lucandro148 ай бұрын
Meadows row is my favorite back exercise by far but I wasn’t expecting it to be here. Love and respect to Jhon Meadows “Mountain dog” and may he rest in peace ❤
@heebsgames7 ай бұрын
Just tried it for the first time. Definitely gonna need wrist straps for it.
@MrTobypenguin77 ай бұрын
Jeff and John were great pals:(
@soonerborn7603Ай бұрын
I actually never much cared for the Meadows Rows. I’ve tried them several times, but it just never felt that great for me. I just felt like I could be doing one arm dumbbell rows instead! But I feel like I’m in the minority. Everyone seems to love Meadows Rows.
@odkings34372 ай бұрын
8:55 man I wish they had this big bench chest support in my gym, the chest supported row in my gym has this small ahh thing that hurts your chest like hell, I have to either go light or end up quitting early because of chest pain rather than back failure 😅
@nade55572 ай бұрын
I swear by one arm kneeling lat pulldowns, when I started in the gym I never felt my lats engage on any kind of back exercise. But once I tried some kneeling lat-downs to my routine I felt them for the first time and the mind muscle connection they gave me was superb
@NikolayMIA7 ай бұрын
Did you just put pulldowns in S and actual pull-ups in A? Bruh.
@seankaawa63786 ай бұрын
So you just didn’t watch the video and watch him throughly explain why he did that…. pulldowns give a really good tension and stretch better than pull ups lil bro
@micah15_6 ай бұрын
@@seankaawa6378you 100 percent don't have a big back if your saying this
@eddiesymons83906 ай бұрын
Oh boohoo, go cry about it
@slayerplayer110222 күн бұрын
@@eddiesymons8390 first time seeing someone disagree?
@PratikSingla7 ай бұрын
On to week 5 and loving the program. This information is so valuable. Thanks Jeff!
@matusjurcik69744 ай бұрын
when you do dumpbell rows, try to have forward your different leg (opposite to what usually people do) by having forward the leg on the site when the weight (dumpbell is), so when u are rowing right lat try to have forward your right leg you will achieve greater stretch of lats, no need to use bench at all, u can brace with ur own hand to your knee or just brace into a rack or something. This way it should be a straight Stier.
@jovanjovicic17167 ай бұрын
Hopefully this will become a series because I think this is honestly as simple as it gets. All of us could use your knowledge and you presented it in the best way possible. I'm lacking some mass in my back and I'm really looking forward to putting this A tier and S tier exercises into my workouts. Thank you so much. Keep up the great work. Love from Serbia ❤
@DnyAln7 ай бұрын
Jovan if you follow these s tier movements I promise you you will make no gains. Jeff did not gain his mass with these movements he uses them now to perfect his physique. S tier are pull-ups bent over rows and deadlifts don't let him fool you into using these cable exercises I promise you you will not make any gains you need to lift big heavy compound movements to add size mass to your back especially if you're natural.
@SuckableWeiney7 ай бұрын
@@DnyAlnFellow Eric bugenhagen enthusiast
@marcjov81497 ай бұрын
dje si brateee...samo masa, definicija je za pičke😄
@krainex7 ай бұрын
Serbia je kosovo 🤗🤗🤗🤗😠
@conorconor86687 ай бұрын
There are his favourite, no the best. Pull ups are the best nr 1 and barbell growing nr 2 acording to scientist and tests.
This is the pinned comment I was looking for on the back list
@yo.izho46Ай бұрын
Appreciated the effort King! 👑
@ddlddjwbdbdkc6715Ай бұрын
Thank you
@faisalahmed943411 күн бұрын
Legend
@MrStiffler3423 сағат бұрын
Great advice. Love your vids they give me extra confidence in my exercises.
@notthemlgtom4946 ай бұрын
1:58 Nice underwear bro
@jameslynnbudlong56588 ай бұрын
I've been doing rack pulls the last 4 months and love them. I try to do them as controlled as possible and not smash the weights on the rack. My back feels like it's going to explode after doing them. Maybe I'm crazy, but I like 'em. I worked up to a set of 10 reps with 180 kilos last week. For a 63 year old, that's not bad... No lower back pains whatsoever.
@gilbertboot5728 ай бұрын
Rack pulls are amazing for traps, but very bad for lats. Jeff doesn't specify in this video that he's only focusing on lats in this video, but that isn't the only back muscle.
@Shazok558 ай бұрын
@@gilbertboot572 he is not only talking about lats, face pulls are here and they are high
@gilbertboot5728 ай бұрын
@Shazok55 your right, but it's really strange for Jeff to praise face pulls for mid back and traps, even though there are much better options for traps. Then, completely disregard rack pulls despite their effectiveness for traps. He also doesn't include any other great traps movements like shrugs or farmers' walks.
@gilbertboot5728 ай бұрын
@Bramble20322 Having a shoulder day at the gym is lazy programming, but whatever. Regardless of that, the traps are a back muscle. I think it's person to person on whether people are going to train their traps, they are a hugely important muscle to train as a strongman athlete or to just generally have real life applicable strength and many bodybuilding channels talk about the importance of training traps directly (mainly naturals, because steroids affect traps disproportionately). So your blanket objective statement that deadlifts etc. are enough for traps is unfair. Also, deadlifts are good for traps as a byproduct, but I would never trust lateral raises or RDLs for traps growth. The traps are one of the strongest muscles in the body, lateral raises aren't going to do anything.
@wigletron28467 ай бұрын
@@gilbertboot572shrugs are a waste of time. Your traps get pounded by deadlifts, bent over rows, side and rear delt raises. Shrugs have too much fatigue for low reward.
@HeyPaulhasopinions6 ай бұрын
I am doing a lot of calisthenics training and recently revisited an exercise that I am refreshingly amazed by. Its the first progression you can do of a Front lever pull up. You start hanging in a in front lever Position with straight legs pointing upwards instead of forwards like on a full front lever. From this position you can start doing pull ups. It simultaneously requires the back to just holt the position and pull up at the same time. It’s definitely only recommended for people who are somewhat close to doing a front lever and can do at least 20+ Pull ups. The pump is real… Brachialis and lat pump can be experienced with a very functional exercise…
@sengunvolkan7 ай бұрын
meta manipulation at its finest imagine putting overhand grip lat pulldown over weighted pullups
@porongo4207 ай бұрын
fr, this dude lost it
@eddiesymons83906 ай бұрын
? He's right though
@hbua55397 ай бұрын
great vid but personnally I think sthg is wrong when pullups are not in S tier
@Umahdibro4 ай бұрын
In my 20 years of mix of casual to intermediate fitness I have never seen a better fitness channel.
@jakubkidacki45798 ай бұрын
I don't know why you abuse the word "science". The list is ranked based on your own personal preferences. Science has nothing to do with it.
@semtex81166 ай бұрын
cry about it
@TT-by2vz4 ай бұрын
Pullups are the best Back exercise.
@terrywilson14947 ай бұрын
Pencil back tier list, sticky Ricky bugenhagen for horse back
@ozziedood7 ай бұрын
Not putting Pendlay rows and Kroc rows in S tier has to be a crime.
@AS-Stardust7 ай бұрын
@@ozziedood Bent over row>Pendlay row
@neil120116 ай бұрын
Horse C*ckin around some serious ass weights.
@beburs6 ай бұрын
Yes sir 😅
@deathadone882 ай бұрын
@@beburs yes pencil neck and back tier, not hating but wouldnt pro bodybuilders do half kneling cable rows if they were any good?
@Atif_Ph.D._Kate_Bush_Fan_Club8 ай бұрын
It doesn’t happen regularly but when JN does release a video 📺 you know it’s going to be of the highest quality! ❤️
@AW-cv8nf8 ай бұрын
JN and Dr. Mike are all i need, best of the best.
@ankit-k80138 ай бұрын
Menno also sometimes 😅
@stanquire3432 ай бұрын
Deficit t bar rows done like Arnold are kind of insane for the back. A pseudo deadlift close grip row wombo combo. Really good stretch, good depth too. It just seems to me like a fantastic compound moveement!
@akaakaakaak57795 ай бұрын
add 1 rep each workout to pull ups?! takes me 6 months to add another
@pyromanglad11364 ай бұрын
That's not normal, with any genetics you should've done way better. Something is wrong in your routine. Try to practice it with a little extra weight, just do as you can and after a week, you'll be able to pull up without weight very easy
@akaakaakaak577912 күн бұрын
@@pyromanglad1136no you’re just talking absolute nonsense, 1 new pull-up a week would mean 52 more in a year. That’s clearly nonsense. Being able to do 20 pull-ups at 220lb is decent I think in doing ok thanks
@pyromanglad113611 күн бұрын
@@akaakaakaak5779 It doesn't work like that. Your efficiency factor will drop all the time especially as you get close to your natural maximum but the initial results and muscle grow are the most explosive ones. If you saying that it took you 6 months to gain 1 rep in the beginning it is indeed confusing. In your case 20 reps at 220lb means that you are already in a very good physic and of course your gains will be much less efficient. I thought your first comment was from a beginner perspective.
@iaboni1007 ай бұрын
I can see why Jeff gave the recommendations he did based on his criteria, but in practice how many people do you know that built huge well rounded backs doing half kneeling 1 arm lat pulldowns and lying facepulls, and how many do you know who built great backs doing heavy rows, deadlifts and pull ups (Ronnie?, Dorian?, Stan Efferding?)? In fact none of the S tier exercises are particularly good at building spinal erectors which are one of the most common separators between a good back and a great back.
@ieuanjones76157 ай бұрын
always that one bro science guy
@GrahnFoerFaen7 ай бұрын
"Ranked with science" and one main criteria is "feel" sounds more bro to me. Pullovers, facepulls and cross-body kneeling 1 arm pish posh over deadlifts and barbells rows is nuts. Try building a legit back on that shit.@@ieuanjones7615
@pictusfish7 ай бұрын
@@ieuanjones7615 He's right though. You couldn't even come at this this with a counter argument. Why is he wrong?
@akshaymishra36746 ай бұрын
When you are as strong as Ronnie was . Your workout changes . These KZbin videos are more generic and not tailormade for professional bodybuildes.@@pictusfish
@isaacjr5936 ай бұрын
don't forget that famous bodybuilders are big consumers of steroids, and the health conditions at the spinal level are not the best now given the poor choice of exercises before the development of the sports session
@BugZGamingАй бұрын
Loving these tier list videos! Such a great format and very informative!
@R3dCol0r7 ай бұрын
"Does it feel good? Check" Ranked with science?? You can't be serious... 🤦♂️
@R3dCol0r7 ай бұрын
Why don't you just call it "my personal favorites" or something.
@UrheiluhuIIu7 ай бұрын
Because using word "science" on the title gives you a lot more views. As a scientist I hate this trend.
@thebeatmajors_yt7 ай бұрын
why don't you stop crying
@DiEgOo4406 ай бұрын
@@R3dCol0r tHE FEELING IS literally an used metric, are you dumb?
@eddiesymons83906 ай бұрын
Well Jeff is right though. If it doesn't feel good then there's no point doing it. Science doesn't have to be purely about EMG data and all that bullshit when it's about your own body and what is right for you
@CharlieTheBritt7 ай бұрын
Pull ups aren't atleast an A tier but that weirdo sideways cable pull down thing is?
@merlin05734 ай бұрын
Yup, pullups sucks
@princerak88814 ай бұрын
@@merlin0573 nah you just trash at it
@slayerplayer110222 күн бұрын
@@merlin0573 how? its just a harder version of a pull down also the only downside with pull ups is that most beginners can not do them yet so thats where the lat pull down helps with
@_nik18 күн бұрын
2:55 really? i feel like pull-ups are harder at the bottom? at least for me, since i have weak lower lats, scaps, and rhomboids, but i feel like that’s most people.
@_nik18 күн бұрын
tbf though at the top the biceps and rear delts can take over, so if you’re purely targeting the lats, fair.
@erickllerenas77338 ай бұрын
Glad I’m subscribed, to get to see all the major muscles groups tier lists (hopefully). It’ll take a while, but it’ll be worth it. Thanks for the informative content as always, Jeff!
@GIFTOFGVME7 ай бұрын
ill stick to my eric bugenhagen review of this and continue to grow my voluptuous back
@DUA1SH0CK7 ай бұрын
same tbh
@pictusfish7 ай бұрын
It's nice to see my juicy, horsecock brethren here
@maravilloso0023 ай бұрын
I'm going to the chest-supported row. That one was actually my favorite before seeing you liked that one. I lost nearly 80 pounds the past couple of years and I have fat trapped in my lower back aka love handles that are stubborn. I have been on and off the keto diet, and I do intermittent fasting everyday for 16-18 hours. Lots of water weight added if I eat any carbs over 100g.
@ecantt7 ай бұрын
Shut up Jeff Nipples.
@stanthebamafan8 ай бұрын
For me #1 is neutral grip pull-ups with added weight. I do that as the first exercise every back workout, and it’s my most performed exercise for any body part on my fitness app. #2 is barbell rows/pendlay rows. After that is dumbbell rows, chest-supported rows, neutral grip pulldowns, and cable row variations. That’s essentially all I do for back (besides deadlift/squat), and I’ve always had a fairly strong and developed back. I have respect for people who will hit a body part with 20 different rotating exercises, but I like to keep it simple and do 2-4 exercises out of 6 or 7 with mostly heavy weights.
@tonydigital8087 ай бұрын
Weighted neutral grip pull ups are also my go to. I try to do all 3 grips but neutral is definitely my preferred grip
@doublevision29437 ай бұрын
Neutral grip pull ups are possibly my favourite exercise. I do them with fat grips and thumbless grip which makes them a great forearm builder at the same time Currently I'm switching over to wide grip pull ups again and it seems that there's more bicep activation. Either way seeing pull ups beneath pulldowns is painful to me and I can't help but disagree. I also love incline bench chest supported rows but unfortunately you're very strong in this position and it won't take long to max out the weights in local small town gyms so I'm trying "leaning on bench" one armed rows which give the better stretch and feel pretty good, too. This variation wasn't mentioned in the video. Dumbbell pullovers are also a must
@slade69596 ай бұрын
I have the same exact priority order 😂
@AS-pug6 ай бұрын
Which is better though for a wider back, neutral grip or wide grip pull up?
@doublevision29436 ай бұрын
@@AS-pug I believe normal and therefore also wide grip pull ups have an increased emphasis on the biceps, for me this limits my strength and makes it harder to engage my lats optimally. I'm almost certain that neutral grip is the best for lat focus.
@nojank50204 ай бұрын
Super interesting. Just curious, why is the stretch portion of the exercise so important?
@lucasgraeff53917 ай бұрын
Deadlifts in C and some unilateral pulley cable exercise in S? yeah
@kacperkubiak29954 ай бұрын
please enlighten me how the deadlift (of which I'm a big fan of) does anything notable for your upper back
@PawanDewangan-lb1mv7 күн бұрын
Well deadlift is a exercise for strength . Generally it doesn't make muscle mass. It gives extreme fatigue compared to which it doesn't build much muscle mass.
@waderace40848 ай бұрын
As someone who trains at home, pullups and inverted rows are my go- to exercises for back. You can add weight to progress, yes, but trying them archer-style to progress to one-arm inverted rows or working towards front levers to progress to front lever rows is a way-a hard way- to progressively overload the inverted row.
@oribargil39587 ай бұрын
Thats exactly what im sayinnn ita not that inverted rows are hard to overload you just have to think of progressions in a different way as it is a bodyweight exercise! Working towards a front lever inverted row undoubtedly will make your back bigger
@IronOathFitness7 ай бұрын
I’m right there with you in terms of training at home.
@blackly_07267 ай бұрын
yes, Im doing the same, and my back is undoubtedly growing a lot
@DING_Norwegian_Wood2 ай бұрын
S+ 8:53 체스트 서포트 로우 S 3:39 와이드 그립 렛풀다운 3:59 네츄럴 그립 렛풀다운 4:10 하프 닐링 원암 렛풀다운 6:30 메도우스 로우 9:23 케이블 로우 9:38 와이드 그립 케이블 로우
@iggytse8 ай бұрын
What is missing here is a nautilus pull over machine. Not very common but you get resistance in the full range of motion in the lat.
@alixthefunk7 ай бұрын
Yeah that's probably missed out because it's not that common. Probably beats the pullover
@paulgaras26067 ай бұрын
Maybe I’m alone here but I’ve never been convinced there’s all that much difference between pull-downs and and pull-ups with the same grip and same weight.
@mrw9992 ай бұрын
Just core activation
@dawson15555 ай бұрын
nice back exercises review. All of my back exercises were mostly on S-tier. Also, I'd recommend the cable lat pull over as a warm up exercise because it really stretches the lats and gets the blood flow going
@stevend4817 ай бұрын
Watch Eric Boogz on this lol
@Aarohnn6 ай бұрын
I don’t care what the criteria is, putting one arm pull downs, let alone pull downs, over pull ups is the most ridiculous thing I’ve ever heard.
@roswellsatterwhite39066 ай бұрын
i think once you're able to do like 15 pullups they become less valuable because theyre too easy. although i guess you can just weight them like anything else.
@mistymansy6 ай бұрын
i think its because this is about hyperteophy, not strenght or functionality
@eddiesymons83906 ай бұрын
This is about muscle growth, much easier to focus on the muscle you're trying to target when stability isn't as much of a potential issue
@Aarohnn6 ай бұрын
@@eddiesymons8390 This is true, but you will not build bigger lats with single arm pull downs than you would with pull ups (weighted or not). I see pull downs and single arms pull downs as icing on the cake rather than the cake itself.
@Aarohnn6 ай бұрын
@@mistymansy exactly, weighted pull ups are far superior for hypertrophy, it’s one of the only exercises that REALLY gave me wings, I only do 2 sets of lat pull downs as a warm up.
@HA-nx5qn6 ай бұрын
Best gains I had ever seen for my back, when I was a meathead… was doing the Barbell rows both overhand and underhand and the pullover machine
@Edward-hb9qb6 ай бұрын
It feels like just yesterday you uploaded your first collaboration with John Meadows. I remember watching it the day you uploaded it. I thought of John as your polar; he was definitely the old-school bodybuilder from the golden days. But you held him and his opinions in such high regard, and I loved it. I loved your work with him, and I visited his channel several times. So sorry for your loss.
@eggs_benny8 ай бұрын
I much prefer the free standing T-bar row to the chest supported row. The pad driving into my chest definitely does not win in the “feels good” department
@Ceredron8 ай бұрын
completely agree. The back stretch is huge but so is the chest support thing driving into my sternum. It feels like someone is driving a pencil into my mid-chest. I think this rating reaalllly depends on the quality of the machine in question. Not enough cushion = pain
@SChainey8 ай бұрын
I have flared ribs, so I agree, it can be uncomfortable. I will usually train one side at a time and hold on to the metal support. You can cheat it a little more with momentum, but I still find it a solid choice.
@pabloborboa96034 ай бұрын
For facepulls you can use a bench and rest your chest on it so that the exercise is more stable
@jonrwert3 ай бұрын
The renegade row is definitely more of a core exercise with a little bit of back engagement for fun.
@filabila8 ай бұрын
Its like Jeff knew it was Back Day.... waiting on my Rise order code Jeff. thanks bro
@clevelandwhiteknife10848 ай бұрын
My back today too 😂
@hopecritical-ops55548 ай бұрын
Same
@QuranSproutsАй бұрын
Watched a lot of your videos and finally built a back day using this video. Got rid of dumbbell presses and barbell presses, went to chest supported machines and cables, and focused on stretching. The best pump and soreness ive ever had on my back in my life.
@snacking59088 ай бұрын
The one arm dumbbell row isn’t discredited by athlean x. He refers to the split stance. I agree with this. It is better and more natural to and with both feet on the ground
@AdrianVisan8 ай бұрын
I actually get pain with both feet on the ground, the split stance is so much better for me, but I do 45 degree angle instead of parallel to the bench
@Pienimusta8 ай бұрын
Yes. Even Jay Cutler does it both feet on ground, leaning to the weight rack.
@TheTetraSpirit8 ай бұрын
I feel like a lot of the hate Jeff C gets nowadays is from people playing telephone with his comments and not actually listening to him themselves, I.E. the rows listed here and his stance on upright rows, both of which I happen to take his side on.
@lp16808 ай бұрын
I personally stopped doing one arm dumbbell rows because I feel so much asymmetric tension in my abdomen. Plenty of other exercises
@JeffNippard8 ай бұрын
He ranks it as his worst exercise 1 minute into this video, so I think my comments about him being critical of it are accurate and fair: kzbin.info/www/bejne/rWXZhmaqr7uAbZI And even if it’s just a form thing, I still think having one knee up isn’t a big deal and doesn’t warrant ranking it as worst. Edit: actually, within the first 10 seconds of that video he literally says “the 1 arm dumbbell row is an absolute no for me” haha 🤷🏼♂️
@microondasletal8 ай бұрын
Seems like a good list. However, I must point 2 things about the deadlift + rack pulls: 1. Rack Pulls going lower than the deadlift doesn't make much sense to me. The Rack Pulls work your back better even if you have less range of motion, because you start the deadlift movement just where the back starts to truly get engaged (the starting position you lose is more of a squat, really). Also, the fact that you start higher allows you to go much heavier, as you skip the point you're weaker at, and this overloads the back. This will inevitably build you more traps, which is something we all want, and also part of your shoulders and other stabilizers. The back pumps I get from doing rack pulls are from another world. 2. Deadlifts/rack pulls are very genetic based and I get that they don't work as great for everybody. For me, they are THE exercise for building the back, especially when you want to get it as thick as possible (mine EXPLODED in terms of progress when I started doing it just a few months back). Now, you can do a few things to engage the back more, like pre-activating some back muscles before it. If I lat spread during the whole movement, I get 3/4/5 days of soreness in them. That plus the pre-activation will improve anyone's ability to build their backs with the deadlift. Pretty much every top competitor does the deadlift for a reason. Strongmen have huge backs and they don't necessarily do any kind of rows, but they deadlift all the time. Cbum deadlifts, Dorian did, Arnold did, Ronnie did... You won't find that many Olympias that don't deadlift or rack pull.
@bobdarrick26288 ай бұрын
If by traps you mean upper traps, no we don’t all want them. They’re unaesthetic and gross. They look awkward/hunky and junky and take away from your shoulders. So there’s no value there.
@Shazok558 ай бұрын
@@bobdarrick2628 he probably means all parts of traps, also zero upper trap looks even worse
@bobdarrick26288 ай бұрын
@@Shazok55 no zero upper traps (which lets be honest - you never have zero) would look better than overdeveloped upper traps. I would take zero upper traps any day over big upper traps. Btw I neither have overdeveloped nor zero. Mine are probably proportionate to my physique. Not developed much I don’t think. Hopefully not. I don’t do shrugs btw. Maybe I should stop shoulder pressing and only do incline bench and dumbbell presses.
@Shazok558 ай бұрын
@@Bramble20322 i get it, its subjective, but in my opinion its not that common to have overdeveloped upper traps naturally, i also don't isolate them, just my 2 cents
@microondasletal20 күн бұрын
@@bobdarrick2628It's been a few months, sry. Didn't get notified and casually found my comment and your responses when revisiting this vid. I didn't mean upper traps, but mid and lower traps as well. Anyway, upper traps (and traps in general) have great benefits regarding achieving a better posture. They also make you fill your t-shirts way better, thus making you look more huge than you may actually be. I understand that you don't like big traps, but I will say I personally do. I find some Olympia level physiques with lacking traps to be ridiculous looking. Can't yet find a single case where they are so big that I find them unaesthetic, but I know that's all subjective. Not even Rubiel Mosquera's, and his are extremely huge. Mine are very, very developed as I train them once or twice per week (depending on the program I'm following) with 200kg shrugs on a low tempo for high reps, which makes them incredibly sore for at least 3/4 days. Again, it's all subjective, but they definitely make your posture better, allow for better scapular retraction and actually puts some noticeable muscle near your head so that it doesn't look like another person coming out of a muscular body.
@potapotapotapotapotapota4 ай бұрын
Haha I used to do renegade rows when I first started gyming because my fitness app recommended me to do them... it wasn't long before I stopped doing them.
@ItachiUchiha-jz9wb5 ай бұрын
its crazy when you think about it that this kind of quality videos are here on yt for free
@TimMurielloOfficial7 ай бұрын
this a great chart to refer to if you would like a small back forever
@ianscherger658712 күн бұрын
Jeff not knowing how to properly do a Yates row... Still a great video!
@gunterdapenguin58964 ай бұрын
"Ranked by science" Proceeds to only rank exercises based on his own opinion
@ACSteph-i4o19 күн бұрын
I love this series, thanks Jeff!
@ChrisPTY5078 ай бұрын
Nothing beats the classic Dumbbell Pullovers. They are incredibly underrated, and you won't realize it until you see the insane results and the improvement in your v-taper.
@adamlucina8 ай бұрын
I really like the cable version, you take a bench, angle it 60-75 degrees, put your head below the cable, so the arms can just reach the attachment and do the pullover. Its really feels like nautilus pullover without any instability.
@calebford63188 ай бұрын
Tension curve leaves a lot to be desired. There are smarter ways to workout, no need to be stubborn
@ChrisPTY5078 ай бұрын
@@calebford6318 No stubbornness here, man. Just do the workout with proper, diligent form and the results will speak for itself. No even need to argue here.
@chonkeboi8 ай бұрын
@@calebford6318it’s lengthened biased and is literally a lengthened partial which is shown to cause at least equal or more growth than full rom. I’m not much of a science guy when it comes to lifting but they are a good exercise when you look at it anecdotally and scientifically. They might not be the best but they are definitely a good one.
@cumquat83208 ай бұрын
The lats have no leverage in that position 😂
@KimMartin1969Ай бұрын
Please add hamstring tier list!!
@kakkakontent6 ай бұрын
Video ends: 12:15
@chris7os776 ай бұрын
Oh my gosh thank you.
@n.h.n3888Ай бұрын
11:39 Full tier list
@adiwiguna83894 ай бұрын
I am a big fan of pull ups. It’s a great exercise, but I understand why Jeff put it on A rather than S tier. Pull ups is a compound exercise and it’s quite challenging to do it in full motion with correct form for some people. Even some gym pros with wide lats in my gym are struggling with pull ups.
@ColinDeWaay8 ай бұрын
I feel the lat prayer better than anything for sure but I like to do it kneeling. I think it just forces me to get a better stretch
@CptApplestrudl3 ай бұрын
10:20 Well, if you already have a seat, why not turn it around so the back pushes against you chest?
@7WzolАй бұрын
Great idea, got to check it out
@skilranimation15 сағат бұрын
true
@Orvillerede1006 ай бұрын
Athlean x doesn’t hate dumbbell rows, they dislike having your hand and knee on the bench because it increases risk of hernias They just advise you use an incline bench and put a hand onto the top of the bench versus your knees and hand on it
@mr99official286 ай бұрын
🤓🤓🤓
@jerry7167 ай бұрын
I love this video! Very informative and entertaining at the same time. Love the way you explain each one into more detail. Please make this for EACH body part. THANK YOU
@MindBodyEvolutionTV4 ай бұрын
Great and fantastic job Jeff...Love your video ..could you make video on Glutes,Legs, biceps, shoulders, basically all of them
@mackieincsouthsea8 ай бұрын
Really pleased to see Meadows on S. I moved to these from Single Arm DB rows due to issues with form after progressing on load. I've always had issues with BB rows and struggled to maintain a neutral spine position as load progressed and I also have relatively weak grip, even when compensating with straps. Meadows kinda helped remove these weak points for me and have become a permanent fixture on pull day!
@soonerborn76037 ай бұрын
I’ve tried Meadows Rows and they just never feel right to me. I’m a John Meadows fan for sure, so I trust that they work! Maybe I just need to watch some more form videos or something…
@mackieincsouthsea7 ай бұрын
@@soonerborn7603 I think foot position counts for a lot, and straps for me! But hey, some movements are just natural for some and not others! I can certainly vouch for a good pump from them when done in a way that feels comfortable. I was pleased to see I do em just like Jeff too which I'm assuming is optimal af 😂 I defo can't say the same about all my lifts
@soonerborn76037 ай бұрын
@@mackieincsouthsea I’m definitely going to try them again. So many people swear by them! I’m thinking straps will definitely help to focus on pulling with the back and not the arm.
@bal7ha2ar6 ай бұрын
@@soonerborn7603 not every exercise works for everybody tho. one that your friend or coach swears by might not be optimal for you and vice versa. thats why its good that there are so many variations, one will definitely suit you well
@soonerborn76036 ай бұрын
@@bal7ha2ar I’ve been doing them some more and I’m coming around. The straps helped a lot! Still not my favorite rowing variation, but I like them more than I did a month ago!
@peterd59012 ай бұрын
I like how he mentions that wide grip pull ups are easy for progression, just "add one rep each workout". Current pull-up max reps after 20 years of gym = 1,424
@beachboysandrew2 ай бұрын
Can you do another video like this but just for lower back?
@srleplay8 ай бұрын
I hate narrow neutral grip lat pull-downs, if I do a proper stretch, delts cut off my neck blood supply. It's awesome on the row though and I'd put cable row as the best single back exercise because you can incorporate little flexion for extra stretch and lower back stimulus.
@brandonellulstephens88056 ай бұрын
Would you start with cable rows sets for your first exercise because of benefits you said
@srleplay6 ай бұрын
@@brandonellulstephens8805 I usually have separate vertical and horizontal pull days and I focus on lats for quite some time now, but you can if you are serious about overall back development
@2liter6 ай бұрын
Barbell row going in B tier is craziness
@quirkyelephant6 ай бұрын
Too high or low?
@2liter6 ай бұрын
@@quirkyelephant way too low
@aymen826 ай бұрын
Yates rows on c tier is even worse
@Voi8z6 ай бұрын
It require alot of stabilization.
@soonerborn7603Ай бұрын
@@aymen82Exactly what I was going to say. I couldn’t believe it when it was ranked so low! It’s specifically designed to target the lats to a greater degree! It should definitely be in the A tier at least.
@abrendtro6 ай бұрын
Inverted rows are amazing! I believe the weight goes on your chest or behind your back, but you can also do front lever rows
@MrBrotein6 ай бұрын
Pull downs over pull ups is criminal.
@aelisharshadkhan81135 ай бұрын
Yep
@yourdream284 ай бұрын
I don't think so Some people like me have problems in their spine which leads to imbalances when doing pull-ups, their right or left side gets more stimulus The solution for it would be a pull down because it provides you with a bar that won't allow your stronger side to take over(because the bar will tilt to the side of you try to apply more pressure with right or left side) Hope this makes sense
@billybentley27566 ай бұрын
Lat pull downs over pull ups.. 🥴
@marredcheese6 ай бұрын
Which will torture Athlean X more? 1-arm db row in A tier or your insanely bad face-pull form?
@Prince-nn6ig5 ай бұрын
Face pulls are used to train rear delt not back
@AquarianMan4 ай бұрын
s-tier - 3:38 wide grip pull downs - 3:59 neutral grip pull downs - 4:10 half-kneeling one-arm lat pulldown (cable) - 6:28 meadows row (basically a one-armed laterally-placed landmine) - 8:53 chest-supported row (alt., dumbbell helms rows where chest is braced against incline bench neutral grip) - 9:22 cable row - 9:37 wide-grip cable row a-tier - wide grip pull ups - neutral grip pull ups - one-arm dumbbell row - kroc row (loose technique version of one-arm dumbbell row) - modified, seated rope face-pull with one foot against machine (to negate balancing requirement of conventional face-pull) - cable lat pull-over (AKAcable lat prayers) (bend upper body on negative, drive elbows down) - dumbbell lat pullover