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In this video, I rank 20 of the most popular back exercises for hypertrophy on a tier list from “S” (for “Super”) to “F” (for “Fail”). We’ll be judging the exercises based on three criteria: 1) stretch and tension, 2) good feel, and 3) simple progression. At the end, I’ll also be crowning one exercise the best back exercise and one exercise as the worst.
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Timestamps:
0:00 - Back Exercise Criteria
0:49 - Renegade Rows
1:40 - Deadlift
2:31 - Above-The-Knee Rack Pull
2:46 - Wide-Grip Pull-Up
3:16 - Neutral-Grip Pull-Up
3:22 - Chin-Up
3:38 - Wide-Grip Lat Pulldown
3:59 - Neutral-Grip Lat Pulldown
4:08 - Half-Kneeling 1-Arm Lat Pulldown
4:38 - Cross-Body Lat Pull-Around
4:59 - Barbell Row
5:26 - Yates Row
5:51 - Pendlay Row
6:18 - Deficit Pendlay Row
6:28 - Meadows Row
6:52 - Inverted Row
7:26 - 1-Arm Dumbbell Row
7:57 - Kroc Row
8:25 - Free-Standing T-Bar Row
8:53 - Chest-Supported Row
9:22 - Cable Row
9:37 - Wide-Grip Cable Row
9:50 - Rope Face-Pull
10:37 - Cable Lat Pull-Over
11:14 - DB Lat Pull-Over
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Filmed by Matt Dziadecki / dziadecki
& Dal Shoots: / dalshoots
Edited by Jeff Nippard
Music:
Dylan Sitts - Candle Collection (via Epidemic Sound)
Xavy Rusan - Fact Checkers (via Epidemic Sound)
Xavy Rusan - No Photos (via Epidemic Sound)
Bankrupt Beats - Shadow
Bankrupt Beats - Free Ninety
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
3 май 2024
