Back Exercises Ranked (BEST TO WORST!)
ฝัง
- เผยแพร่เมื่อ 25 มิ.ย. 2024
- With so many back exercises, it might be hard to rank and decide where you should be focusing your efforts to build bigger lats while also increasing your strength. In this video, I’m going to show you the most popular back exercises ranked from worst to best to help you decide which ones you should be doing and the ones that belong in the “stop doing” category.
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That being said, I am going to lay out the criteria for back the selections of back exercises. In order to be top ranking, it has to provide the opportunity for overload as well as being a solid choice for hypertrophy. If an exercise doesn’t meet this criteria, it will not rank as high as other selections for exercises for the back that do both.
So, lets start building the list and work from the bottom up, from the worst back exercises to the best back exercises.
WORST
1. 1-Arm DB Row
2. Behind the New Pulldowns
The 1-Arm DB Row sits at the bottom of the list due to it’s ability to cause injury in the form of a hernia. I myself have experienced two hernias for performing this exercise alone.This comes from asymmetrical loading in the lower portion of the body. Due to the lack of safety of the exercise, I am putting it at the bottom of this list.
The Behind the Neck Pulldown also belongs in the worst back exercise category, due to the safety of the exercise; taking the shoulders out of the scapular plane where the shoulders are in their most optimal (in terms of shoulder health) position.
BETTER
3. Renegade Row
4. Deadlifts
5. Pendlay Row
The Renegade Row is, to me, is not only a more metabolic driven movement, but it is a back exercise that has two major limitations. The first limitation is the need for core strength and stability, meaning lighter weights are required and makes it harder to overload. The second limitation is the lack of stretch on the lats.
While the deadlift is considered by some the king of all exercises, I would argue that it is not the best back exercise for building bigger lats. The lack of pure hypertrophy for the lats is what puts this exercise in the better category.
The Pendlay Row, while able to provide overload and simple access to a barbell, doesn’t sit higher on this list for exercises for bigger lats due to the safety factor that is built into the exercise. Without proper mobility and form, rounding of the low back easily occurs.
BETTER STILL
6. Tripod Row
7. Straight Arm Pushdowns
8. DB Pullover / Human Pullover
9. Seated Cable Row
The Tripod Row sits in this category because it overcomes the safety limitations of the 1-Arm DB Row. By keeping symmetrical loading of the lower body, you are avoiding strain on the inguinal canal - preventing hernias from occurring,
The Straight Arm Pushdown is a great lat driven exercise as not only doest the lat driven portion of the exercise help to build bigger lats themselves, it also helps to build something called straight arm scapular strength which will carry over to more compound movements.
The DB Pullover is an awesome exercise that allows you to drive the the weight using nothing but your lats. The only issue here is shoulder mobility preventing some from performing the exercises to an optimal benefit of the exercise for building big lats.
The Human Pullover is the calisthenics version of the DB Pullover that allows you to perform a similar movement without the use of equipment utilizing relative motion.
When it comes to the Seated Cable Row; to achieve a greater stretch on the the lats while also being able to load the exercise thanks to the use of momentum. Just make sure to keep good posture when performing the exercise.
ALMOST BEST
10. Meadows Row
11. 1-Arm High Cable Row
12. Lat Pulldowns / Rocking Pulldowns
13. Dead Rows
These 4 exercises are at the top of the list when it comes to building a big back. Make sure to watch the video to see the specific reasons as to why.
BEST
14. Barbell Rows / Chest Supported Rows
15. Weighted Pullups
The Barbell Row allows you to overload the exercise while also keeping the lower back in a safe position. If the low back is an issue, you can always perform the Chest Supported Row.
The Weighted Pullup allows for overload due to the use of weight and is also one of the best vertical pulling exercises, overcoming the potential equipment limitations of a Lat Pulldown.
For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool.
For more videos on exercises for a bigger back and the back workouts / back exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
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Low back pain is a common disfunction that has a simple solution to fix INSTANTLY. If you want to fix that pain once for and for all, you'll want to check out one of my most helpful videos of all time - th-cam.com/video/DWmGArQBtFI/w-d-xo.html
Forearms Exercises Ranked Best to Worst - What do you think? :)
Tom
@@Spectator81 farmer walks
U r doing weighted pull up wrong
To say that low back pain has a simple solution without addressing the different types of low back pain is a bit problematic. You can't compare a acute lumbago to "chronic" low back pain for instance. There are many other factors that can contribute to low back pain other than biomechanics. Yes, biomechanics matters but so do other factors including stress, training fatigue and physical tolerance. I'm a fellow physiptherapist that have enjoyed your content over the years but I feel like a bit of discussion about these topics would be great!
Timestamps
Worst:
1:23 - 1 Arm Dumbbell Row
2:08 - Behind the Neck Lat Pulldown
Better:
2:51 - Renegade Row
3:51 - Deadlift
4:36 - Pendlay Row
Better Still:
5:20 - Tripod Row
6:17 - Straight Arm Pushdown
7:14 - Dumbbell Lat Pullover
8:12 - Human Pullover
8:45 - Seated Cable Row
Almost Best:
9:52 - Meadows Row
10:39 - 1 Arm High Cable Row
11:25 - Lat Pulldown
12:26 - Dead Row
Best:
13:10 - Barbell Row
13:37 - Weighted Pullup
I love you
@@harrisonokeeffe2258 Love you more 🏋🏾
Such a goat‼️
❤️
Doing the Lords Work!
Worst- Please you don't need to see these still 1:26
edit: ( the incline db bench rowing damaged my shoulders and cuffs, don't do it please guys)
Better:
1. Renegade row 2:52
2. Deadlift 3:53
3. Pendlay row 4:37
Better Still:
1. DB 1 arm tripod rows 5:30
2. Straight arm pushdown 6:19
3. DB lat pullover 7:15
Bodyweight alternative: body pullover 8:15
4. Seated cable rows 8:45
Almost Best:
1. Meadows rows 9:53
2. 1 arm high cable row 10:39
3. Lat pulldowns 11:25
Rocking pulldowns 11:51
4. Dead rows 12:26
Best:
1. Barbell rows 13:10
2. Weighted pull ups 13:35
thanks not needed😃
Stolen from my boy Anurag
@@masoma2607 who’s that bro ?
Good job bro
@@andreieduard2460 thanks buddy
Still given: Thank you
Jeff’s unflinching confidence in my ability to do a weighted pull-up makes me believe I will one day do one.
i was like alright yea barbell row looks fun then he was like you gotta do the other and was like yup not even trying a weighted pull-up till i’ve been back in the gym for months
Just use a 25
@@damonhill3944 this big ol boy over here’s gotta get to where he can do an unweighted pull-up first lol
😂😂 I can't even do 1 pull up with my bodyweight, far less for one with weights 😂 That will be my goal next year.
@@cherbear6847 try it with palms rearward first. That recruits more bicep and is a good starting point.
Any exercise is a back exercise if you do it wrong enough.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/back-exercises-ranked
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
how .. am i late
How come I didn't get the giveaway!?
Not first 100
No luck
Come on Jeff send that free training program to me
Hey Jeff! Watched the W ➡️ B Back exercises and created a workout to accommodate the 3 best chest exercises you’ve explained in the past. I had more energy than ANY back workout I’ve ever done and actually was sweating in my cold gym. Thank you all of these videos. My mind is more open and clear related to hypertrophy than in the last 20 years of working out.
💪🏼👍🏼
You have given me more motivation to workout as I feel more confident that my workouts are effective. Thank you! ❤
Jeff's exercises ranked videos are indispensable. I look at my local gym in a different light now, stay clear of the dodgy exercises and haven't had a significant injury since becoming a subscriber.
right bro - in my gym almost all guys do the worst or the better category of almost all muscles, they have their egos and so you can't explain them , so happy I have learnt the right things to have a great physique and be safe still
Jeff’s older work helped solve some elbow and shoulder pain issues that were form related, things that used to be in Arnold’s book of bodybuilding. His modern stuff is more mainstream and lifting centric, but he still works with plenty of professional athletes
@Jack “God sent the Holy Spirit blah blah....”
Lies. Never happened. Why does your God need you on the internet comment section pleading for him if he’s great?
Tell you God to get to Ukraine (too late). Tell your God to stop Putin. Tell your God to keep the children safe. Even if your God was real - I wouldn’t worship it.
For sure, bro - his vids are definitely top-notch - his physical therapy background seems to really make a difference in how he approaches different exercises.
@@jason9983 these are opinions of a licensed professional. I’d hold these to a higher value than any of the fitness channels that don’t come from a PT or educational background. You don’t have to do all of these lifts, you need to find what works for you
That awkward moment when every exercise you do is on Jeff’s “NO” list.
I love your videos! To the point, well-summarized, perfect for beginners and intermediate looking to up their game. Thanks and subbed!
LOVE the production style.
Reading and seeing everything and how it relates to each other is brilliant.
Nicely done.
I've really been loving these best to worst videos because not only have they been making sure that I'm doing the best workout I can, but it also helps open me up to new workouts that I have never done or seen before. For someone who's money is always tight, these videos really, really help.
I recently started exercising after like 2 years. I'm a pretty small guy.
Your channel helps a lot in my training. Thanks a lot for all the help. I hope you keep growing. ❤️
@Yes no it's not
Same bruh. Started working out after 2 years.
@@Valkyrie1941 nice. Keep going. Lockdown messed me up
Mind pump show is the best workout podcast. Check it out
@@supahdupahplayahmacknumbah7791 Thanks for the motivation.
Jeff you're awesome man. after I got rid of my back pain which was causing me to stop playing basketball now I'm learning a lot from you every single day. Thank you so much man
Haven't done 1 arm dumbbell rows in years, and I never gave myself a hernia, but I always wondered why my groin hurt when I used heavy weight.
Now I know. Always appreciate the info!
Much needed !!
Claim if you're here within the first hour ticket hereee
You inspired me to become a physio and now u inspire me to make better content .. Thank You Jeff 💯🔥
This video has been really helpful, thanks for sharing!! Looking forward to today's session in the gym.
Thank you Jeff, these are great!!
1 arm high cable row can be done with a resistance band almost anywhere, should have been higher on the list 😃😃
Nice work. As always 💪🏻
Almost 60 here and in my life as an athlete from motocross, wrestling, soccer, swimming and always in the gym I find your videos and content perfect.
Too many guys want to beast in the gym knowing that if they hurt themselves they’d lose their jobs.
It’s nice to know you put health and safety before the swoll.
You happen to know Steve McQueen's workout?
(besides motorcycles & kung fu)
@Heffe thanks?
Not really bragging as much as pointing out the factually points that qualify my comments.
If you’re following the channel I’m sure you’re not basic either.
Never let anyone dumb down your accomplishments.
Dumbbell rows did great job for me. I had incredible results with them.
Same it's what blew up my back and lats.
I agree and I figured he would suggest that when he suggested the supported barbell rows since with that support you're limited ability to contract lats fully whereas with dumbbells you avoid the obstacle of a bar meeting back on bench.
Worst:
1. One arm dumbell row 1:26
2. Behind neck pulldowns: 2:12
Better:
1. Renegade row 2:52
2. Deadlift 3:53
3. Pendlay row 4:37
Better Still:
1. DB 1 arm tripod rows 5:30
2. Straight arm pushdown 6:19
3. DB lat pullover 7:15
Bodyweight alternative: body pullover 8:15
4. Seated cable rows 8:45
Almost Best:
1. Meadows rows 9:53
2. 1 arm high cable row 10:39
3. Lat pulldowns 11:25
Rocking pulldowns 11:51
4. Dead rows 12:26
Best:
1. Barbell rows 13:10
2. Weighted pull ups 13:35
I love this man
Isn’t barbell row = Romanian Row?
@@VashtheStampede007 Yeah i think, they are same movements
@@VashtheStampede007 A lot of exercises have different names. It can be confusing at first, but once you learn them it's straightforward.
No one is interested in your comment bro
One arm dumbbell rows are great for me, the second leg takes the stress off the low back so I can focus on the lats.
These videos are super helpful. I have been switching up my workouts and ditching all of the worst ones. Thank you for the info so I can save my body
Thank you for being so passionate and knowledgeable. Also for sharing freely. Big help
now way this came at the perfect timing. i was just looking for back workouts and u posted this. thank you!!!
Aren't we all?
Get a nice program and stick to it for a year. The best exercise is something that you can do long term.
Same lol
The law of attraction
Sameeee😂😂
Thanks Jeff for all this great content. I’ve been seeing great gains thanks to your videos and advice… though I’m sure I’m killing my gains somehow, even if I’m killing it at over 50. 🤣
No channel quite like yours, Athlean X. Thank you so much for everything, each advice all over the years : )
Thanks for the informative videos, waiting for worst to best excercises videos on legs and other parts
We need a routine made of just the worst exercises.
Too late for April fools
Go to v shred🤣
@@jayadeepmuppidi2553 lol cold
Best to search for his Push Pull Legs split.
@@jayadeepmuppidi2553 You beat me to it. 😂 🤣
Loved these series of worst to best, so informative on why each exercise is ranked on where it is and loved John meadows, RIP BIG MAN🙏
Oh wow SOOO happy to learn the 1 arm cable row works the lower lats! I so want to TONE that area. Thank you so much!
Thanks Jeff. These best of exercises are a real game changer
The seated cable rows circle is just perfect♿
Jeff, another excellent presentation! I have all of your best to worst videos bookmarked. Thank you for your help and all the work you put into making your videos.
Thank you for some new workout for shoulders and back so far. I tried them today and I like the way they feel. And I also cut out upright rows
I've been away from the gym for two years, and now I'm starting to work out again. I'm going through each video in this series and using it to revise the workout program that the trainer at my gym gave me. And damn, almost half of the exercises in my list are in Jeff's "worst" list. I mean, the guy put a "behind the neck" exercise for shoulders, triceps, back... In short, for every possible muscle group. So I knew it was bad, and I was avoiding those particular exercises because I had a shoulder injury a few years ago. But I didn't know my workout program was that bad lol. Thanks, Jeff.
Thanks very much for so much amazing content, Jeff!
Seems like the 1 arm hi-cable row could be done with resistance bands and a door anchor if you don't have access to the machine.
Thank you jeff I started working out today and your videos help me a lot, keep it up!
same, but i started 7 months ago 😂
I started 12 years ago. Not learning much at this point but I like having Jeffs videos as background noise.
Jeff this is excellent stuff … subscribed and am now going to look at your other videos.
You were the inspiration that made me from a weakling to a beast. Thanks mate!
@2:17 I figured it was not ideal to do exercises that implement certain "unnatural movements". Just started working out, and will try to remember this.
I've been in the gym lifting weights for 35 years and recently starting feeling joint pain after I lift. I started watching your "best to worst" videos and following your suggestions and I've got to say I don't feel as much pain after a workout. Thank you for these videos.
Damn,35 years,good for you dude,love to see it
In my gym everyone lift weights like it's the nineties, It will give you results, but it will take 3 years to start to show up, and will break all your joints in doing so.
@@ShapeDoppelganger wdym like the “90s”?
@@ispgravy4233 Today is a very different era, were we can do find reliable information with a minimal training.
In the 90's all your info came from the guy who gave you your exercise list in the gym and you had a hard time finding new info.
In this context, all we ever did in the 90's and early 00's was do the bro split and many but many exercises from Jeff's worst exercises list.
Nowadays, it's clear that many popular exercises, like the ones talked about in this video, are terrible for your joints and aren't that good to build muscle, also that the bro split is the worse split and many other variables.
People just go to the gym and haphazardly get a bro split train to do in that day, lift weights that will hurt them in one way and another, and so on.
@@ShapeDoppelganger Oh ok. Yeah they used to only know bro-science
Jeff your ''best to worst'' listings are really thoughtfull and full on intricacies as to their positioning, I find them well done. More please.
I love this ranking series from Jeff, hope there’s one about the biceps & legs, cauz they’re the ones missing in these type of vdos !!..
The most incredible fitness channel, supported by science and experience and wisdom, bar none. We are incredibly blessed to have this wealth of information available. Thanks Jeff and team AthleanX! Jeff, if possible, can you also please make videos on a lower (+ mid) - back focused best ranked exercises?
Came in clutch before my after work back workout
Man this so helpful thank you and keep putting in the grind on your channel and now my next vid suggestion is you should rank now for legs worst to best plz!!
Very useful 👍
Thank you for zeroing me in on what to do 🙏
Great video. Nothing can convince me otherwise that the pull up bar is the best and ultimate way of training any part of your back, far superior than anything else in the world
My top 2 are weighted pullups and 1 arm cable row. Happy to see those on the top! :)
Same.
good choises but for me personally the t bar row is slighty above both of those
@@floris2360 T bar row is probably a better choice for lats than a weighted pull up but you definately get more extension with a unilateral row
@@ThiefOfNavarre well the excentions is the same in my opinion the only difference with the unileteral row is that you’re gonna activate muscle a bit more because you can go a bit farther because youre doing it with one hand. i do gotta say normaly i do both of those exercises (t bar and unilateral
love your videos, extremely helpful
Great content,
Felt difference immediately, when I changed dumbbell row variation per your suggestions.
I was so afraid the lat pull down was gonna be crossed off. I love it. fortunately, my favorites made it to the top! this was great Jeff. thank you for always putting safety first. this is why I follow you.
@@mexman000 i use both narrow and wide. But I definitely feel more with the narrow grip
1 arm db row is my favorite...
stop letting this guy tell you whats good at the gym
@@SparksThePhysicist i don't. I do what I want. But I also want to get the most gains from my workouts. I want to spend my time wisely and make sure I'm doing the most effective workouts. So I listen to Jeff.
@@Ladymusicc You should also make sure you are testing movements out yourself. Jeff has a very specific build, and obviously everyones limits are different. If you only follow Jeff's recommendations you might find yourself facing trouble down the line.
WORST
1. 1 Arm DB RowUpright Rows 1:29
2. Behind the Neck Pulldowns 2:18
BETTER
3. Renegade Rows 2:56
4. Deadlifts 3:59
5. Pendlay Rows 4:39
BETTER STILL
6. DB 1 Arm Tripod Rows 5:32
7. Straight Arm Pushdowns 6:22
8. DB Lat Pullovers 7:17
9. Human Pullovers 8:16
10. Cable Seated Rows 8:49
ALMOST BEST
11. Meadows Rows 10:00
12. 1 Arm High Cable Row 10:43
13. Lat Pulldowns 11:34
14. Dead Rows 12:30
BEST
15. Barbell Rows 13:10
16. Weighted Pullups 13:39
Sağol kardeş
Thank you
Thanks!
🐐
Love you bro thx🐐
Helpful video, as always. Thanks. My preferred back exercises: deadlift, landmine row (with handle), and pull-ups. Ahhh yeah.
Great video! I like that you point out the Worst to the Best!
Barbell rows are a god tier exercise. I prefer pullups and pulldowns as a whole but BB rows are just so good for back growth.
So if it’s God tier but of the three you mentioned it’s only your third favorite, what are the other two?
@@HkFinn83 Titan tier.
@@HkFinn83 I do a ton of exercises for the back. Barbell rows are the best, even though they are not my favourite
They def are, i like the dead row since my lower back doesnt like staying in that position
IMO, not god tier because the BB hits your body when rowing, so DB or cable instead and maybe incline bench as assistance.
But if it fits your body well, stick with it. Everybody is physically built diffrently,
I personally hate face-pull & pull-up due to current wrist injury, but I gotta agree those exercises work the most lat/trap muscles.
The bodyweight row is great for mid back development, doesn’t come with any low back concerns, and forces you to control your body in space. You can overload by getting more and more parallel and then adding weight. Most folks won’t need more than that.
Rings rows are great for upper back, traps I think. For lats, pull ups are excellent and weighted pull ups are even better. But there's a progression we can't ignore. This video catch my attention for weighted pull ups Wich is on my to do list right now.
Please do this video for other parts of the back! Awesome videos!
Thanks for all your advice, I really appreciate it 👊😃
Barbell Row 13:10
Dead Row 12:26
Tripod Row 5:20
Dumbell Lat Pullover 7:14
I blew out my back at L5-S1 doing one-arm rows 4 years ago, never again. RIP John Meadows🙏
Did you have one knee on a bench? Just curious as to your technique when you were injured? Thanks
Thanks for your help! Appreciate it
I feel Jeff’s best to worst series is his coup de grace to any other fitness TH-camr. I’ve followed you for 16 years and bought several programs. But this is absolute golden advice. Thanks Athlene Team.
Awesome. I just bought my first training program from you. I look forward to seeing results.
Sounds good bro, but don‘t forget to give the results their needed time. They won‘t be there immediately but if you stick to it, they defenetly will come!! Good luck and much of fun
@@treibsandbohrer Thank you Nico. Good advice indeed.
Ive been following this channel since 2017 when he had much lower subscribers and I stick with this channel lessons because It proved to be the most efficient and like what jeff say They put the science in the workout
This was an awesome video thank you. Just getting back in the game.
Thanks for the work & video
Jeff your techniques are spot on, thank you. I’d love to see a glutes and posterior chain worst to best!!!
Watch this video
"Glute Exercises Ranked | Hamstrings (BEST TO WORST!) - athleanx"
As a calisthenics guy, you know I love to see that weighted pullup at the top 😎 excellent content as always 👌🏻
Great stuff, I did the lat pulldown today like this feels great
Always a pro perspective on the gains from good technique mixed with explosive performance. Thanks for the rank!
this is what I searched for man for past two weeks, thanks Jeff you are the real contributor to my journey
Love these. Only request is make a tier list or something so i can take a screenshot of it lol. Appreciate these videos
Create a word document and write them down.
It's all just Jeff's opinion. Find the exercises that work well for you and rotate through those.
Loved these 'ranked' videos Jeff ❤️
Absolutely the BEST FITNESS channel on yt- totally blessed with the content- I appreciate you- thanks a ton!
You know ur early when Jeff didn’t post his giveaway to loyal subscribers comment yet 😂
13:40 Weighted pullups
9:30 Seated Row
9:58 Meadows Row
11:30 Lat pulldown
12:28 Deadrow
13:10 Barbell Row
🤦♂️ 🤦♂️
Great content. Thanks!
Thanks for sharing all these with us you are the best
All comes down to personal preference if it's a excercise you enjoy doing your always going to get more from it because you have emphusiasm for doing it and helps with focus, feels less of a chore
Safety?
💥 1 arm standing bent over DB row has been one of my favorites for back for over 13 years. I’m 187 and almost 60 years old and I start with 90’s and finish with 110 and occasionally 120’s. 👊🏼 Lifetime natty. So good
yeah I've never had any stress on my groin preforming the exercise like he is, and its also one of my favorite exercise on back day
@@hahalame8728 none at all. Let’s not stop now. 👊🏼
You're lucky then. Last year I began doing 1 arm DB rows with one-knee up on a bench. A month later, I'd given myself an inguinal hernia, just like Jeff. I got surgery and am better now, but I now do those rows with both feet on the floor.
@@manakin5 I truly am sorry to hear that you are suffering from that but nothing proves that doing that special exercise causes an inguinal hernia. Maybe you can say that’s what you were doing at the time when you felt it tear but it could have happened to you by doing a dozen other things. My abdominals are as tuff as a bulletproof vest from 30 years of hardcore lifting along with mountain hiking, kayaking in hurricane swells in the ocean, boxing and so much more physical activity. You simply have weak abs and the tear was inevitable. I wish you well… 🤟🏼
@@Jimmy_Cavallo Thank you. I don't know that strong abdominals prevent inguinal hernias though. 1 in 3 men will develop such things in their lives - consider yourself fortunate to be among the other 2. Peace!
This was excellent. Thank you
This is an excellent series of videos
As someone getting started with weightlifting, this channel has been without question one of the best and most informative.
He often comes with lies and contradicts himself. Bent over one arm dumbbell row is not s bad exercise. In fact it's making your back and biceps work without much leg or ab involvement which could be good or bad depending on your situation.
Currently the back is the most developed muscle group in my entire body and the exercises that helped me with that are only weighted pull ups, regular pull ups, pull up variations (wide and close grip, archer pull ups) and ring rows. When pull ups become too hard with my bodyweight i continue with resistance bands or australian pull ups in order to get an appropriate training volume.
so would you just stick to mastering the pull up
You should definitely add some more horizontal pulling exercises as pullups are all vertical pulls. Ring rows are good but adding barbell rows would make a huge difference.
You stand to gain the most when you work on something that you haven't been doing as much so you might see some quick gains if you do some horizontal pulls like barbell rows, chest supported rows, seated cable rows etc.
@@gray_gogy you are right. I forgot to mention that i have also done a lot of front lever pull up progressions which are horizontal pulling exercises. However adding some barbell rows would definitely benefit me a lot. Thanks for the comment!
Ring rows too good
Good stuff bro
Such good content I had to leave a comment. Great stuff! Keep it up!
Great information! Thanks
I love how he always says weighted pull ups when I'm still doing bodyweight pull ups as a strength exercise 😭
Me too
I'm barely getting 3 to 5 pull-ups with each rep. It's a tough one for me.
Same. I'm nearly 200 pounds, and it makes pull-ups very difficult without adding any extra weight
@@gael7w802 I am a weighted pull up.
@@gael7w802 keep pushing if you can manage to do a good set at that weight, when your leaner you'll be able to do a bunch with ease
The amount of knowledge I've gained from this channel is unmatched! Thanks for the great work Jeff!!
It's so funny, because the two workouts you listed are both ones I always felt were too awkward while performing. I'll be incorporating some of the other ones now. Thanks!
Good stuff JEFF keep educating brother
I'm struggling to see the difference between the Pendlay row and the dead row.
Stiff leg vs bent knees.
1 armed dumbell row works really well for me. I have progressively been able to increase the weight and I feel like the chances of me getting a hernia from it are microscopic.
how much kg you use? i just started, 6kg was ok for me to do full form, 8kg is hard, i didn't have soreness not sure if i am doing it right
yeah same here man, getting a hernia because of bad form on a 1 arm dumbbell row only seemed a little odd to me.
@@darknez09240 personally i use 15 kg dumbbells, working my way up to 17.5 (i'd recommend watching the jeff nippard video on the 1 arm dumbbell row too)
@@darknez09240 need a bit more context here. 8kg seems quite low to me, but without context of your age/experience/size/weight/number of reps it’s hard to give any opinion.
Are yall experts who can diagnose yourself or do you think because you haven't got hernia yet so you can make stuff up about your "chances" to be tiny?
Awesome, definitely gonna try the 1 arm hi cable row! What do you think about barbell row using smith machine? The fixed movement makes me "feel" the muscles even more but i'm not sure if there is a higher risk of injury due to the fixed movement?
Thank you so much for such an amazing content
I think one arm rows are fantastic... Great stretch and you can go heavy.
Yes for some people no ofc :)
Yes they are great if done properly they have no place being this low on the list, especially under that renegade row bs lol.
@Philip Kalina that's what I do!
Never liked them. Positions just too awkward and there's other better options with easier form
My fave back exercise for the same reasons. Never felt any stress in the groin area, and Jeff is the only person I've heard of that has had this issue.