I Ranked 15 of The BEST Back Exercises (Science-Based)

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Finding the right back exercises to use can be hugely overwhelming. So many exercises to choose from, where to start?

Well, I got your back! I will rank 15 of the best back exercises to help grow your lats and upper back.

We can organize our back exercises into 3 categories:

- Vertical pulling
- Horizontal pulling
- General pulling movements.

See the timestamps below for an analysis on each back exercise and the complete back training tier list!

0:00-0:23 Back Training Tier List
0:24-1:13 Pull-Ups
1:14-1:51 Lat Pulldown
1:52-2:37 Dumbbell Pullovers
2:38-3:15 Straight-Arm Pulldowns
3:16-3:56 Kneeling 1-Arm Lat Pulldown
3:57-4:45 Barbell Rows
4:46-5:07 Cable Rows
5:08-6:05 One-Arm Dumbbell Rows
6:06-6:35 Renegade Rows
6:36-7:06 Chest-Supported DB Rows
7:07-7:38 Inverted Rows
7:39-8:23 DEADLIFTS
8:24-8:55 Wide-Grip Barbell Shrugs
8:56-9:16 Superman Raise
9:17-9:48 Facepulls
9:49-10:16 Example Back Workout
10:17 Online Coaching & Conclusion

[iWannaBurnFat]

Learn all about the BEST back exercises you can do in your workouts! I rank 15 of the most popular back exercises in this video (from best to worst).

Let me know if you have questions about any back exercises I have not covered in this video!

[joelbirgen]

Great video. We are still waiting for your current workout program.

[ClaasWalther]

A great video Mounir! Fantastic overview of all the back exercises. I've never seen anything like it before.

[s.bhaskar]

Nice analysis Mounir ! Keep it up! Thanks for great content as always. And yes, that man in black at 01:00 looks great btw 😎

[hitgamer]

I used to be a big supporter of the weighted pull ups. But I found progressing and loading it up to take a lot of effort for me. Especially once you get to past 45 pounds. I found that I was cheating a little bit at the top. I replaced it with hammer strength iso lateral high row and its been great!

[jonayne]

We need a series with other muscular groups!!

[HalalFoodTherapy]

Great video brother Ma Shaa Allah. Love the info

[PatrikPapay]

Weighted pull ups are really the best, especially for progressing the overload and strength. Amazing video though!

[morockn]

Savage Back Tbark'Allah! Awesome tips! Thank You

[KenanTurkiye]

You're giving out too many secrets. : ))

[md_x]

The barbell row that u put it in S tear, I do it with dumbbells is it better or I should do it with barbell ?

[rensvanderhoeven]

For you new lifters out there, most of what this guy says in his video is based. Only his take on pull-overs are ridiculous, don't sleep on them especially the machine pull-over. Just make sure to flare your elbows to activate the lats, which they didn't do in that study.

[gnus]

Nah bro, you just trolling now, ain’t no way people do these gorilla rows 😂 tiktok causing madness!

[AA-xbmc]

Can you do a full day of eating video ?