Exercise Scientist's Top 5 Back Exercises

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0:00 Mike's Favorite Back Exercises
0:53 Pull-Ups
4:55 Cable Flexion Rows
9:37 Machine Row
13:00 Lat Prayers
19:14 Barbell Row
23:09 Wrap Up

[Iron.Historian]

I think I speak for everyone when I say we wanna see Scott the video guy demonstrating exercises (if he's real)

[Ryan-byui]

Dr Mike's body is mesmerizing. He simultaneously has veins in his calves and shins while also carrying around a keg of a belly. Truly majestic

[sliim]

very impressive that you managed to make jeff nippard grow vertically, dr mike that is a true testament to your hypertrophy expertise

[muhammadbeygzadeh]

6-pack on back of head is insane
good job

[nikos.]

Dr. Mike, I love how you say things like "all these are good options" and "there is no right or wrong here". Comments like that increase my confidence that I'm actually doing the right thing in the gym. Many Fitness-Youtubers will go for clickbait stratetgies like "don't do this!" or "99% get this wrong" or "gains LOST" and use fear as a motivator to make people watch their videos, wich often creates more insecurity. Also, I really enjoy the repetition of "what works". I don't mind watching a couple of videos stating the same principles. in fact, the repetition makes me remember it better and again increases my confidence in my hypertrophy knowledge. Last but not least, you are so hillarious that the humoristic aspect alone will make me keep watching your videos regularly.

[aikaei]

Jeff just uploaded a video on biceps and now we have Dr Mike on back exercises.

The stars are aligned for back and biceps tomorrow 🔥

[vfcustodio]

1. Pull-ups
Timestamp: (00:30 - 04:28)
Overview: Max demonstrates the pull-up with various grips and forms. Focus on full range of motion, ending each rep in a dead hang to stretch the lats and build resilience. Aim for chin-height pull-ups for the best results.
Details: Engage in eccentric control (slow on the way down). Chin-up to the bar, pause briefly, and lower under control.

2. Cable Flexion Row
Timestamp: (04:28 - 09:11)
Overview: This exercise targets spinal erectors and mid-back muscles, emphasizing active flexion and extension under load. Helps with lower back strength and injury prevention.
Details: Flex the spine during the eccentric phase and arch during the concentric phase. Stretch is critical for spinal growth.

3. Machine Row (Prime Row)
Timestamp: (09:59 - 12:37)
Overview: Machine row with adjustable chest and seat for full range of motion. The weight is harder to lift at the start, easier at the top.
Details: Protract shoulders during the stretch, then retract them and push the chest up during the pull. Control the movement throughout.

4. Lat Prayers (Straight Arm Lat Pull-down)
Timestamp: (13:22 - 17:59)
Overview: Max performs the "lat prayers, " emphasizing a deep lat stretch and controlled arcing motion. This exercise isolates the lats effectively.
Details: Keep elbows slightly bent, chest up when pulling down, and lower slowly for the stretch. Experiment with grips to find the best lat engagement.

5. Barbell Bent-Over Row
Timestamp: (19:25 - 22:15)
Overview: Focuses on starting with deep hip positioning and rising to a 45° angle as you pull the weight. This variation maximizes stretch and contraction.
Details: Maintain a straight back, control the rise, and tilt the torso during the pull. Execute with crisp technique to fully engage the back.

[Gloomy_Val]

started incorporating flexion rows 2 weeks ago and literally my entire back feels like it stays full and pumped for 3 days. Absolute great addition to my program

[AndrewPokornik]

*Something that really helped me on flexion rows:* Rather then leaning forward on the eccentric, think about letting the weight pulling you forward. This small queue made me feel a way bigger stretch because the weight was actually stretching my back rather than me leaning.

[jamieganderton]

One thing.
On lat prayers, on the eccentric, REACH AWAY, AS HARD AS YOU CAN, while controlling the eccentric. You will feel where the lat begins and ends in this movement.
Awesome info Mike.
Much more concise than me.

[ScumlordStudio]

18:20 hey man if this whole RP thing doesnt work out, I think you have a solid chance at being donald duck

[Rubendybs]

4:08 the mirror shot is just magnificent

[danielreuter]

I can say definitively that even just doing scap pulls and the bottom range of pullups have been incredibly productive for me. And WAY less fatiguing than negative pullups, both short and long term. Much easier on my joints too. Been doing this for three months and it's a total game changer.

[Feint]

I was just thinking yesterday we should have Scott and Max introduced on the channel as well and you're already delivering. Max is the real deal, impressive technique!

[iangarrigan]

18:10 was fucking hilarious Mike 🤣🤣🤣🤣🤣🤣

[SomeGuyOnTheInternet-vjcu]

This really came at the perfect time, last few weeks I’ve been feeling a lack of pump after switching gyms and I can’t wait to try these! Hoping it works out I’ll post my results later!!

[therontaylor]

I searched this title and saw Dr. Mike uploaded exactly what I needed under a minute ago. 👏🏽👏🏽👏🏽

[damienkphoto]

As a big belly boi at 225 5'9" I was able to finally do my first few pull-ups specifically the way Mike described. I have lots more to do but that control and lat activation I've been feeling specifically in my left side is awesome. It's always been less stronger than my right side even though that's where I'm more dominant. I couldn't be happier. It all started from my battle with nicotine withdrawal. Thanks, Mike.

[gaskina]

18:10 dr mike role playing me at the local planet fitness

[mfkiess]

I'm always just so blown away by Dr Mike and Jared's coaching. I wish we all could have somebody so positive and informative. Especially newbies like me.