You guys want another tier list video like this? If so, what muscle should I cover next?

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

LOVE this new format. Praying you do this for each muscle group

This format is the best I've seen across KZfaq 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.

Excellent video! We need videos for every muscle group!

bro, pull ups not being in S tier is uncomfortable

On to week 5 and loving the program. This information is so valuable. Thanks Jeff!

Good video! More of these please. Thanks for all the hard work you do man, I love your channel.

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.

Thanks Jeff you really blew out my back with this one

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 ❤

Pencil back tier list, sticky Ricky bugenhagen for horse back

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

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.

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

Yes please, these list videos are awesome!! Can you make one for shoulder and biceps?

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?

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

Great educational video! Thanks Jeff!

New follower for sure. Definitely would love to see this for every muscle group. This would create some great B to S tier routines for us gymrats throughout the year. Keep up the great content.

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!

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.

This was so helpful! I would love to see a video like this with each muscle group!

more videos like this, clear/concise and the tier list is just lovely at getting the point across!

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 ❤

Massively appreciate the work that has gone into this. Perfectly written, perfectly subtle implementation of modern imagery tech. Have a spud 👊 from London my man. We all appreciate your work from all over the globe. On behalf of everyone watching, thank you Jeff 💪😄👍 💪😎👍

Hey Jeff. Love your content and how you’re able to condense the science studies and make it understandable to us viewers. Been a long time viewer for a while now and wanted to say that you’re an awesome influencer mate. I wanted to ask if your able a video about how to pose and sort of a posing routine. That would be greatly appreciated by me and I’m sure lots of other viewers. Love your content man. Keep up the hard work both on your videos and gym.

Absolutely brilliant presentation and explanation. Really love the way you present everything. Thank you!

Wait for Eric Bugenhagen to react to this 💀

Very informative, love the format and the straight to the point delivery

Should do a video like this for every muscle group. Very informative 👌

I normally dislike “workout” movement videos, but Jeff you make it interesting and fun. You deserve all your success bro, thx 😊

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.

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!

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.

Love this format, as a beginner this is super helpful. Earned a sub for sure. Shoulder and chest next?? 🔥

Jeff, cover shoulder next, please. Excellent video 🎉❤

Jeff, Your videos and social media posts are quickly climbing the list of my favorites. Thanks for always sharing great & informative content that helps us all become our best!

Amazing info Jeff! Thanks a lot ✨

Awesome video,really helped me. We need more of those for the other muscle groups!!

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

its crazy when you think about it that this kind of quality videos are here on yt for free

Short, concise, brilliant thanks!

I absolutely love these. Please do more videos like these for abs and legs!

ill stick to my eric bugenhagen review of this and continue to grow my voluptuous back

It doesn’t happen regularly but when JN does release a video 📺 you know it’s going to be of the highest quality! ❤️

Thank you for this video. Great information. You presentation squares with other research indicating that maximum tension during maximum stretch is the key.

Great video! Hopefully this is a new series!

I really hope this is a new series! Loved this video. Hopefully you decide to do chest next!

"Does it feel good? Check" Ranked with science?? You can't be serious... 🤦‍♂️

Excellent video !! Loved it

Good stuff as usual Jeff. I love the neutral grip pulldown as an exercise. Especially for biasing the lats!

Love this format Jeff! Thank you! I'm a climber and I do inverted rows as a way to cross train for climbing. I know what you mean about adding weight to increase the difficulty. My work around has been to use either a dip belt or a weightlifting belt and hang the weight below me, instead of on top of me. The setup is a little clunky maybe but it allows for smooth and effective reps once you're set. Give it a go sometime. Keep up the good work. You rock!

this a great chart to refer to if you would like a small back forever

this format is FANTASTIC! : D

Love the new format !

Its like Jeff knew it was Back Day.... waiting on my Rise order code Jeff. thanks bro

PULL UP GANG, UNITE!

This is one of my favorite vids, the format is perfect, the time, and for some reason it feels satisfying watching this dude workout😂

Fantastic video and extremely helpful advice!....👍🙏

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.

An excellent review of back exercises and their worth. It all made a lot of sense and wasn't long-winded. Thanks Mr Nippard! Job done!

THANK YOU!!!!!! PLEASE VIDEO LIKE THIS FOR ANOTHER MUSCLES GROUPS!!!! ITS BEST VIDEO ADVICE EVER! 🙌🏼🙌🏼🙌🏼🙏🏼🙏🏼🙏🏼

My man you were born to be a teacher. You explain everything so well

Barbell row going in B tier is craziness

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.

Great video.... back is my favorite day. Thank you

I’m loving these exercises ranked videos!

Lat Pulldowns, Cable Lat Pull-Over and Chest-supported Machine Rows give me the craziest lat pumps, + I LOVE the new program!

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.

Simply an amazing Tier list and I couldn't agree more!

When I watch workout videos I usually skip to the tutorial part then just copy them. But with your videos, I always end up watching them in full length because I really love the information even with the smallest details

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.

add 1 rep each workout to pull ups?! takes me 6 months to add another

This is very useful. Thanks for this

best yt channel out there!! Keep it up! Helps alot of people, including me🙋‍♂️

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

Below the knee rack pulls are my absolute favorite for lower back

love your videos, please do one for biceps!! ♥

Thanks for the informative video

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.

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

Great and fantastic job Jeff...Love your video ..could you make video on Glutes,Legs, biceps, shoulders, basically all of them

Thanks for the class

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.

🎯 Key Takeaways for quick navigation: 00:00 *🏋️ Back exercises are ranked from S for super to F for fail based on muscle growth potential.* 00:13 *📦 Criteria for good back exercises include stretch with high tension, comfort, and simple progression.* 00:56 *🚫 Renegade rows are in F tier due to poor stretch, balance issues, and diluted tension from combining plank and row.* 01:52 *⬇️ Deadlifts rank in C tier for back hypertrophy due to limited stretch and tension; better for lower body strength.* 02:50 *💪 Wide grip pull-ups are in A tier for high tension and stretch, despite uneven resistance profile.* 03:33 *🏋️‍♂️ Wide grip lat pull Downs are in S tier for great stretch, tension, and stability, ideal for overall back development.* 06:31 *💪 Meadows rows, with intense stretch and tension, earn a spot in S tier for exceptional midback activation.* 09:03 *🏋️‍♂️ Chest supported rows, providing stable tension isolation, are in S tier for effective back development.* 09:30 *🔄 Cable rows, offering deep stretch and pump, are in S tier, with wide grip cable rows providing additional mid trap activation.* 11:38 *🥇 Chest supported row is crowned as the best back exercise, while Renegade row is deemed the worst for hypertrophy.* Summarized with ❤by Sqwod.life

thanks, useful information is much appreciated

Literally saw this on the way to the gym for a pull day, amazing timing

Well, standard barbell row a B tier when all emg studies show high activation in all back (upper, mid and lower), I disagree with you

great vid but personnally I think sthg is wrong when pullups are not in S tier

Your back hypertrophy program is amazing. Very noticeable progression and impressive hypertrophy

Thanks for giving me a good advice for building a back muscle 💪💪

Man is getting his list format pacing on lock! This video was so well structured!

Deadlift in c tier is absolutely criminal

Very well done video.

Thank you you for the hardwork

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.

Hi Jeff, I’m a Doctor (MD, resident in orthopedic surgery), I’m very passionate about biomechanics and sports&exercise medicine, and I wanna give you my compliments for your work and your extreme competence and proficiency. Well done bro, keep going on!

More videos like this very informative and indepth on each exercise

I love the deficit Pendlay row. When my form breaks down on the last few reps, I usually make the eccentrics even longer to increase the stimulus. I'm just getting back into the swing of things, but I'm going to incorporate neutral-grip pullups as my strength goes up and my weight goes down. Awesome video! Thanks!