Best and Worst Back Exercises for Muscle Growth

In this video, we'll be ranking 20 popular back exercises from S (Super) to F (Fail) tiers. Each exercise is evaluated based on three criteria:

1. Stretch with High Tension: Must provide a good stretch and high tension.
2. Feel Good: Should not cause pain, offers a smooth resistance profile, and provides a good pump/mind-muscle connection.
3. Simple Progression: Should be easy to add weight or reps over time.

F Tier: Worst Exercises

• Renegade Rows
  • Poor stretch (comes up against floor)
  • Poor tension (other muscles work hard to maintain balance)
  • Often combines multiple exercises (e.g., plank + row)
• Rack Pulls
  • Limited range of motion compared to deadlifts
  • Can damage gym equipment and doesn't feel great
• Combination Exercises (e.g., Dumbbell Row + Curl)
  • Weaker muscle in the pair limits effectiveness
  • Not effective for pure back development

C Tier

• Deadlift
  • Good for total body strength
  • Limited lat/mid-back stretch and range of motion
  • Strengthens spinal erectors, not the best for pure back hypertrophy
• Yates Row
  • More upright posture reduces lat/mid-trap stretch
  • Loose form doesn't guarantee more back tension
• Inverted Rows
  • Good stretch and feels good
  • Difficult to overload, becomes awkward with added weight

B Tier

• Barbell Row
  • Stretches back, offers high tension
  • Not very stable, tension dispersed to stabilizing muscles (calves, glutes, low back)
  • Not the best barbell row variation
• Freestanding T-Bar Row
  • Good stretch and high tension
  • Balance issues, bar may pop up without landmine attachment
  • Can progress with reps/weight but less stable
• Rope Face Pull (standard)
  • Good mid-back stretch and muscle connection
  • Unstable, much tension lost trying to maintain balance

A Tier

• Wide Grip Pull-Ups & Neutral Grip Pull-Ups
  • High tension, deep stretch
  • Easier to progress with added reps or load
  • Great back strength and look cool
• Cross Body Lat Pull-Around
  • Increased lat stretch
  • Movement can feel awkward
• Penlay Row
  • Higher degree of stretch and tension
  • Tighter form supports consistent progression
  • Less stable, just misses being top tier
• Rope Face Pull (lying or seated)
  • Stable variation, easy to overload
• Cable Lat Pullover & Dumbbell Pullover
  • High stretch on lats, strong mind-muscle connection
  • Dumbbell variation provides more bottom tension
  • Best performed for higher reps, harder to overload than compound movements

S Tier: Best Exercises

• Wide Grip Lat Pulldowns
  • Big lat stretch, smooth tension profile
  • Stable, great lat and mid-trap activation
• Neutral Grip Lat Pulldowns
  • Emphasizes lats, especially with elbows driving down
• Half Kneeling One Arm Lat Pulldowns
  • Optimal, high stretch, smooth tension
  • Slightly less stable but can be controlled
• Chest Supported Rows
  • High tension, stable
  • Various exercise options (machine, dumbbell Helms Row)
• Cable Rows (Close & Wide Grip)
  • Deep lat stretch, excellent pump
  • Easily increase reps/weight for progression
• Meadows Row
  • High stretch, mid-back tension, stable
  • Work on each side individually

Conclusion

Best of the Best

• Chest Supported Row: Great for both lats and mid-back, many variations available.

Worst of the Worst

• Renegade Row: Lacks stability and tension for effective back hypertrophy.