Ranking the Worst and Best Back Exercises (ft. Dr. Mike Israetel)

[@sunttu333]

I'm gonna wolf my israetel the entire duration of this video

[@kyle52245]

I'm gonna Mike My Milo.....

[@alexbecar977]

The best row I ever tried is the Meadows row, lengthened biased, massive weight increase potential, hits your whole back, best mid back stretch I ever felt.

[@5678vinn]

Agreed. And it looks cool af too.

[@nateholmes4389]

@@5678vinn think ive commented on every back video that milo does that him not including meadows row is criminal

[@veliborvasovicofajax5358]

Is it like the valley row ?

[@user-xg9wb9zs7j]

meadows rows are fricken cash money

[@leopollard6437]

John was a genius, RIP to the great man

[@rileylaforge7640]

Any chance you can post just the tier list?

[@dethsyl907]

Well rack pull and deadlifts really helped me to pack some mass on my back

[@edwardlenovo3240]

He didn't say they didn't. He Said the high stimulus to fatigue ratio (in his opinion) made them less than optimal, and lowered the benefits.

[@ChriSX13]

deadlifts put meat on my ass

[@yew2oob954]

Summary: "Top 3" : Pullups, Cable Flexion Rows, Barbell Upright Rows...mentioned Y raises and Lying Cable Up Upright Rows S: Cable Flexion Row, Dumbbell Pullover A: Deadlift(but fatigue makes it C), Deficit Deadlift, Barbell Row (with Partials), T-Bar Row, Chest Supported T-Bar Row, Dumbbell Shrug, Seated Dumbbell Shrug, Cable Pullover, Pullups, B: Jefferson, Dumbbell Row, Double Dumbbell Row, Inverted Row, Barbell Shrug, Machine Pullover, Assisted Pullups, Plate Loaded Lat pulldown C: Deadlift, Incline Dumbbell Row, Chest Supported Seated Row, Seal Row, Overhand Lat Pulldowns, Band assisted pullups D: Rack Pull, Farmer's Walk

[@ibrahimtastekin275]

I love the two of you. Thank you for existing ❤️

[@native405pride]

I think lowering an exercise in tier because of time restrictions isn’t something we who are watching videos like this are concerned with. Yes there are those who want to find the best exercise to do when time is a factor but most of us here dedicate our gym time to gym time. I think there should be a list of quick workouts and one for just optimal hypertrophy. If it gets me the best results then I don’t care how long it takes to do it. I’ve been in the gym for years so I’m not looking for the quick fix. And if people are considering taking PED’s to get jacked then time isn’t their problematic factor. So if it’s A or S tier then say it is but save the time demotion for the list of fast exercises please.

[@userunknown1578]

I would've rated this comment as S-Tier, but it was too long so I lowered it down to A-Tier.

[@native405pride]

@ 😂

[@thiagobp0159]

Agreed for deadlift, as someone who used to do deficit SLD,, I have never felt my upper abd lower back so sore, and my lats for the most sor they have ever felt, only downside is that's it's too good, making my hamstrings and quads too sore to work properly for around 24hrs, may take an hour but there's no need for a further back exercise apart from rear delt flies

[@WoTMike1989]

Fun. I think it is a legit criticism of many one armed exercises.

[@moneymaker-ju1mq]

finally someone talking about it yes

[@I_AM_HIM_MMA]

Who got a machine pullover at their gym? That shit is rare

[@pratideep-]

S Tier Barbell Row (flexion row style, advanced) Cable Flexion Rows (for traps) Machine Pullovers (on paper) Weighted Pull-ups (properly executed, eccentrically controlled) A Tier Jefferson Curls Deep Deficit Deadlifts (conventional, rounded back) T-Bar Rows (mid-back focus, proper setup) Barbell High Rows (for traps, despite looking awkward) Farmer’s Walk (dynamic and eccentrically loaded traps) Machine Pullovers (realistically closer to A tier than S) Barbell Shrugs (when performed with proper eccentric and stretch) B Tier Dumbbell Single-Arm Row (good scapular protraction/retraction but time-consuming) Bent-Over Barbell Row (standard) Incline Dumbbell Row (with some limitations) Neutral Grip Pull-Downs Assisted Pull-ups (machine-assisted preferred) Dumbbell or Barbell Pullovers (lengthened position focus) Dumbbell Shrugs C Tier Deadlifts (high raw stimulus but poor stimulus-to-fatigue ratio) Incline Dumbbell Row (due to force curve issues) Overhand Grip Pull-Downs Underhand Grip Pull-Downs Band-Assisted Pull-ups (suboptimal force curve) D Tier Rack Pulls (inefficient and bro-culture-heavy) Seal Rows (awkward leverage and stability issues) Inverted Rows (lack of loadability and stability) Barbell High Rows (for aesthetics only, despite trap activation)

[@unreactive]

Nice to hear that Mike is no longer fearmongering about rounding your back!

[@dom1040]

You still shouldnt round your back when you lift the weight of your normal deadlifts. If you plan on rounding your back the weight needs to be significantly lower. You can lockout your knees on leg presses too, but you need to train and adapt for it first

[@random8274]

Where is the timestamp comment?

[@BobBurntly-ws2in]

1:33 Super ROM seated zercher good morning hip hyper extensions 2:53 Reverse Deadlift 3:07 Suitcase lift spinning ninja attack 3:56 Spine Curls 7:56 Band assisted weighted muscle ups 8:57 Weighted backflips 9:35 Hump the bar bicep curls 12:36 Cable Row 15:12 Cable neck literal dead hang 17:09 Weighted pull ups with children and puppies underneath you 19:56 Kettle bell suitcase snatch and shotput 23:56 Screaming at the top of your lungs for no reason 26:76

[@BobBurntly-ws2in]

25:57 can’t forget the old weighted cable lat pull-down 27:43 Seated standing reverse inverted cable squat 28:32 Nollie treflip 29:59 Pull Ups (D tier)

[@lucabruzzo947]

This is gold. Cheers from Arentina!

[@Matthew.E.Kelly.]

I love cable flexion rows, close grip/neutral grip pulldowns, & the single-arm variant dumbbell rows. Cable pulldowns are great as well, but for isolation I like the Iso-Lateral Cable rows more.

[@DanKirchgessner]

You guys should do a video where you track the greatest discrepancy between an exercise's effectiveness and how goofy it looks.

[@alexshagraev]

Jefferson curl enjoyers are finally happy! Thank you!

[@missano3856]

I always thought of it as a sort of "prehab" exercise to be done with very light weight.

[@adammac4960]

My main back exercises. Assisted Pull Ups. Supported T-Bar row and cable Lat pull downs.

[@wesb9532]

Same 👌

[@ahujapradyut]

Mine are pull ups, bent over rows, and lately the dumbbell pullovers. All awesome exercises and work great for me.

[@sn0lder]

when will myoadapt launch?

[@KarlEmmanuel]

December (of what year is the question :D)

[@Hthnstrength]

@@KarlEmmanuelfur real

[@ThePhysicalReaction]

Close neutral grip pull downs are really good and easy on the shoulder joints.

[@richardcaraballo1185]

My preferred grip on pulldowns nowadays. Goes against what I see most people doing, which makes it even better in my eyes.

[@OwGash]

tfw you're doing fine with pull ups then you get an injured finger tendon, couldnt do em for 8 weeks and now im struggling qq.

[@SeuOu]

Ouch, that sucks. Did you pick up the tendon injury in the gym?

[@gariejoyce5263]

Waited for this. More back stuff please, but flexion cable row over Chest supported Tbar row ?

[@normalman8447]

I warm up with lat pull downs. Pull ups (any and every grip variation) and wide-grip cable rows are my go-to exercises. If you add some biceps and some posterior deltoid, you're going to feel it.

[@freehatespeech6804]

Surprisingly based and non pencilneck takes. Loading push ups and inverted rows is easy though with a Kensui vest

[@johndoiron9615]

I have started doing machine assisted pullups, and I love them.

[@noimxge6684]

Someone please post the S and A tier exercises

[@yew2oob954]

Summary: "Top 3" : Pullups, Cable Flexion Rows, Barbell Upright Rows...mentioned Y raises and Lying Cable Up Upright Rows S: Cable Flexion Row, Dumbbell Pullover A: Deadlift(but fatigue makes it C), Deficit Deadlift, Barbell Row (with Partials), T-Bar Row, Chest Supported T-Bar Row, Dumbbell Shrug, Seated Dumbbell Shrug, Cable Pullover, Pullups,

[@noimxge6684]

@yew2oob954 🫂 ty x

[@Stevemcnash]

How about a video on the best cues for back exercises? I swear I never feel my lats during pulldowns

[@rjmari]

Pulling my elbows to my hips works best for me so far. Would be interested in hearing other cues as well.

[@Demothones]

I like the Matrix plate loaded pull down machine. I understand what Dr. Mike is saying about pulling and then trying to slow the eccentric but I like the range of motion on that machine. It starts at an excellent stretch with the hands close together but as you pull down the handles spread further apart. I don’t know if there is science to that particular range of motion but feels better to me.

[@SeuOu]

The Hammer Strength MTS does the same thing with the handles, it's my favorite lat machine at the moment. Just feels really good.

[@moneymaker-ju1mq]

3.50 how is single arm in the same category as both at the same time? single is so much better

[@LouisSerieusement]

that was a fun video

[@fVNzO]

Seal rows are goated with kettlebells. You're literally lying on your belly. If you get unstable in that position you probably have some severely abnormal anatomy. It pre fatigues your entire back like crazy. Works the whole back. Crazy trivial to overload. Feels fantastic. The main downside is its upside, zero lower back or flexion. And that's why you need a flexion or barbell row as well. But as an overall back builder the seal row is an extremely optimal exercise.

[@wilwn]

PLEASE tell me you will release the footage from training Ethan, Dr. Mike

[@birdman1325]

Taking those farmers walk comments to heart.

[@2days92]

December is almost here. January is coming soon. When will the app you guys are talking about be released! I'm just waiting for that. I'm ready to pay for a year.

[@insanelystuart6764]

I hate chest supported T-bar rows coz of the way it feels on your chest when your doing them, the pressure it puts on your chest really feels horrible..

[@SeuOu]

Agree, I like seated chest supported rows specifically because I can brace with my feet on the stretch just enough to still be able to breathe.

[@McBabe12329]

Perfect in time for a back/biceps day!

[@WJones23]

This makes every back exercise seem like it sucks 😂

[@foodforthought142]

Would Jefferson curls be good to do with a bulging disc?

[@KryzysX]

I came right in time

[@antonioschmidt4105]

🤨🏳️‍🌈?

[@hrenthegreat]

Giggity

[@thomaswilkinson8335]

EZ bar pullovers are brilliant

[@Chachibenji]

Wow that snap sound effect is infuriating for some reason.

[@WoTMike1989]

Pulldowns, lat prayers, pull ups, chest supported t bar, chest supported machine row, cable flexion. Winning

[@tomztomasz506]

I'm happy to be one of the "first responders"... Love these types of vids.

[@jacobj3491]

27:40 obviously he's joking / clip-farming

[@emirnartyzhev2053]

Oh wow thanks good to know

[@michelescotto9262]

Can't wait for Doctor Greg to see this

[@birdman1325]

hard pass on that video

[@Dana__black]

@@birdman1325 thanks for letting us know

[@calebtripp1214]

Is he describing a lever gym lat pulldown at the end??

[@Flahtort]

4:23 No, Milo, you showing flexion row with back flexion, it's different one.

[@MrShadow116]

Try inverted rows with gymnastics rings

[@Onchainmetrics]

No meadows row is wild

[@non_ifbb_bro]

Milo you bulking for the new year’s lfg

[@mohf5]

Best: anything you enjoy doing which targets the muscle you want and doesn't cause you pain or injury. Worst: everything else There you go, just saved you 30 minutes

[@yiannis.demetriou9696]

This is the tier list for back exercises to avoid.Please Milo do a video with a tier list of back exercise Danny De Vito talks about systemic fatigue and wants to combine deadlifts with barbell rows. Wouldn't one body part give up before the other also? What if the lower back gives up before the lats. Yeah Danny i dear to criticize you

[@samalmond2321]

What's the point in an S-tier if you don't out any exercises in it.

[@gariejoyce5263]

@@samalmond2321 it’s Milo’s tier list , and exercise selections. Mike’s opinion is that none of them belongs in S Tier I guess

[@crazymusicman13]

I think he technically put the cable flexion row there, saying it was above an A tier (about 8:45), but that little icon wasn't added.

[@totallyraw1313]

I wonder which tier Doug Brignole would put these exercises?

[@TorAndreKongelf]

I disagree with the rack pulls. Or I agree to the extent most people do them. They do a bastardized shrug thing where they have the bar above the knee and bounce it off the rack. If you watch how John Jewett does them and how John Meadows do them they do it with no knee drive like and RDL but with a dead stop and they let the bar rest before flexing their lats and pull it up from midchin, so quite far below the knee. Thats the rack pull you should have been rating.

[@matusjurcik6974]

what does Milo dowith that hand in pants? 😅

[@jacobj3491]

Watching you demonstrate the exercises is tough. Your form is so "perfect" that it's actually bad, which is why you're using such low weights

[@momohLBY]

Pendlay rows, next video.

[@veliborvasovicofajax5358]

Its all A - tier if u on da Tren-Train!!!!!!!!!!!!

[@Bruhmanfiffloor]

The old pretend that you know what’s optimal trick

[@moneymaker-ju1mq]

5:33 or because you abuse steroids

[@MirNovichok]

"the smartest coach in the world on a raw IQ scale" 🤓

[@Dana__black]

Mmmmm 😡

[@w4rf4c39]

Mike does not abuse steroids. He’s very gentle to them. In all seriousness, he’s very open about his steroid usage and steers the vast majority of people away from them.

[@Dana__black]

@@w4rf4c39 not the point of the comment is it tho?

[@digitalfly772]

How much does he take to equate abuse ?

[@viktorpetkov8568]

The haters gona love this one

[@MirNovichok]

Will the IFBB consider adding a no-tan division for bodybuilders who carry 20lb of water around their waist (after a dirty bulk went wrong 10 years ago)? It'd help because it'd recognise great bodybuilders like Doctor Mike who've declared that they're "smarter than every other coach in the world on a raw IQ scale"

[@Dana__black]

Thank you Greg Mmmmmm 😡

[@flow1188]

Are you agressive ?

[@Swanson-hs5df]

@@flow1188 No, but Mike is.

[@milanesadecactus8722]

Has he actually said the iq thing? Finding it surprising considering he has said at least 3 times that steroids have lowered his iq. Not that i blame him, i too would feel like Einstein if my peers were clowns like Doucette, Liver king and that one manchild that punched Nippard lol.

[@slee2695]

Copy and pasting the same comment

[@Warrock1221]

how can pullups and pulldowns have so different ratings lmao. they are the same exercise with the same movement profile. doenst make sense

[@FICTORIA]

No

[@Justafreesheep]

They’re very different oddly enough. I can do pull ups with 255lbs total weight for 7 reps, and I can barely get 7 reps with 200lbs on pull downs. Pull downs are more isolation for the lats versus pull-ups incorporate the entire back/shoulders/core/arms

[@ThePhysicalReaction]

Like with any exercise, greater stability allows for greater force output

[@flow1188]

think again and you see the differences .....

[@Makspleks99]

Pulldowns are more stable, less fatiguing and have better rep range adaptability. They are objectively better for most ppl I only do pullups btw

[@RePaperBag]

1:20 time to click off the video, bye

[@Stayhumblebooboo]

I'm sure they are crushed by this.

[@feitan8651]

Wide grip lat pull down, machine row, seated row are my favorites.

[@TheHybrid350]

Great

[@chavez349]

Don’t listen to Mike about back training. Check out his rear double bicep pose so you don’t waste your time listening to him.

[@chubbynut_0g]

“Tate et al” 💀

[@CeroAshura]

Croc rows or bust

[@EliteProAli]

All S tier exercises for any muscle group will be case by case basis. Individual dependant.

[@jackdemoguitar]

Still think deadlifts should be S tier 🐴🐔

[@chillalmalik4344]

How tf dumbell pullover an s teier I mean every otehr person like jeff nippard calls it a f tier Wtf

[@Dana__black]

Bc Mike doesn’t know what he’s talking about.

[@theiceman7590]

When did Jeff put it in F tier? Also what is that spelling?

[@chillalmalik4344]

@@theiceman7590 he put it in d teir i mean d still an f

[@T-rc2ct]

putting a pec exercise in s tier for back is crazy work

[@kyle52245]

I find it hit's the long-head of the tricep the most for me. But I love it regardless

[@chilldoc9638]

Not a chest exercise

[@aiby0nznvnwbmss537]

@@kyle52245 same

[@joaofranciscobento00]

It's a compound exercise, it will work your lats, chest and the long head of the triceps if you done the exercise properly

[@kyle52245]

@@joaofranciscobento00 I agree with you. for me... It hits the Long head of the tricep Most! Then the lats... then the pecs.....

[@LightVieweMute]

How about include the tier list more than in 0.0005% of the video so I can actually skip to the important part if I want to.

[@ftratsobudaj3126]

1:20 alex leonidas 💀💀💀

[@5milemacc737]

ur just gonna cook urself its gonna be amazing

[@lamochila12]

another Red Bull sugar free add.....

[@nikinnik5309]

Only 3 excercises you ever need , try different variations if you feel the need to try something new .but stick with these if you are a beginner or intermediate Pullups Flexion rows Chest supported isolateral rows

[@Matt-ej1mb]

The worst youtubers in history in a single video. Must be some sort of PR

[@Antonio_Serdar]

Israetel is really becoming unbearable

[@SeuOu]

Dang, y u here bro?

[@slee2695]

Yet you're subscribed to them...grown men who watch anime

[@Matt-ej1mb]

@@slee2695 I'm not grown

[@slee2695]

@Matt-ej1mb i know..DYEL

[@feralearthworm3044]

If you get tired from keeping hip and leg rigidity on a ducking INVERTED ROW, I'm not taking any advice from you. NONE. I bet he downranks pushups because of the plank core stability and quad demands 😅 SMH

[@eoj1887]

can’t wait for creators to stop making garbage videos like this !

[@slee2695]

You look real diddy playing piano....man perm lol

[@banjomc3569]

This is the most bs back guide ever lol

[@Antonio_Serdar]

Putting pullovers in S tier and lat pulldowns in C tier is absolutely insane 😂 Some noob is going to watch this and think he can build his back with one of those BS exercises 😂

[@edwardlenovo3240]

Dorian Yates would disagree with you

[@veg0machine]

Lol timming

[@Dana__black]

Why would I listen to someone who is a millionaire with unlimited resources yet can’t win a pro card?

[@flow1188]

you alrdy listen here. question yourself in your kidsroom.

[@Dana__black]

@ try making sense next time lil bro

[@luxeayt6694]

@@Dana__black Because genetics, how you respond to anabolics and muscle insertions play a very large role in whether or not you'll make it on the pro level. Could he be training wrong? Yes. Could he be training right, and be unlucky with the factors I just mentioned? Also yes. To claim either position, you would need evidence to substantiate that claim.

[@Dana__black]

@@luxeayt6694 “genetics” is such a huge cop out. Every pro body builder I’ve seen critique his physique have said he came in not conditioned enough. They all said he did not diet or prepare enough to earn his pro card.

[@ZenTheMC]

IQ diff

[@danielramos7586]

these two really are stupid

[@DiscoveryDomain-s1n]

First

[@digitalfly772]

Not a fan of the "latest" study crap. Don't see many white lab jackets in the gym