Back Workout Ranking for Muscle Growth

Ranking Criteria

• Significant Stretch with High Tension: Exercises should provide good stretch and tension. A lack in these will result in a lower ranking.
• Comfort Factor: Exercises should not cause pain and should have a smooth resistance profile, offering a good pump and mind-muscle connection.
• Simple Progression: Ability to easily add weight or repetitions over time.

Worst Back Exercise

• Renegade Rows
  • F Tier: Poor stretch and tension due to involvement of many muscles for balance.
  • The combination of plank and rows dilutes back tension, benefiting the core more.

Deadlift Evaluation

• C Tier as a Back Builder:
  • Limited lat and mid-back stretch and movement.
  • Mostly isometric tension.
  • Better suited for lower body strength, targeting spinal erectors.
• D Tier: Rack pulls demoted due to gym equipment issues and poor feel.

Best Back Exercises

Pull-Ups and Chin-Ups

• Wide Grip Pull-Ups: A Tier
  • High tension, deep stretch, good progression potential.
• Neutral Grip Pull-Ups: A Tier
  • More emphasis on lats, same benefits as wide grip.
• Chin-Ups: B Tier
  • Shift tension towards biceps.

Pull-Downs

• Wide Grip Lat Pull-Down: S Tier
  • Great stretch, smooth tension, stable, easily increased weight.
• Neutral Grip Pull-Down: S Tier
  • More lat emphasis, same positives as wide grip.
• Single Arm Half-Kneeling Lat Pull-Down: S Tier
  • High stretch and tension, prevents asymmetry.
• Around-the-World Cross Body Lat Pull-Down: A Tier
  • Increased lat stretch but can feel awkward.

Row Variations

• Barbell Row: B Tier
  • Good stretch and tension but affected by stability issues.
• Yates Row: C Tier
  • Looser form, less lat stretch.
• Pendlay Row: B Tier
  • Higher stretch and tension, less stable.
• Deficit Pendlay Row: A Tier
  • Allows deeper negatives for lat stretch.
• Meadows Row: S Tier
  • High mid-back tension, stable and effective.

Other Row Exercises

• Inverted Row: C Tier
  • Good stretch, limited progression options.
• One Arm Dumbbell Rows: A Tier
  • Great stretch, stable, slight progression limits.
• Kroc Row: A Tier
  • Effectively uses momentum, good stretch.
• Freestanding T-Bar Rows: B Tier
  • Good stretch, balance issues.
• Chest Supported Rows: S Tier
  • Highly recommended for lats and mid-back.

Cable Pulls and Face Pull

• Cable Pull: S Tier
  • Deep lat stretch, effective pump, easy progression.
• Wide Grip Cable Pull: S Tier
  • Same benefits as close grip but focuses more on middle traps.
• Rope Face Pull: B Tier
  • Unstable, tension lost in balance.
  • Modified version (lying/seated): A Tier

Pullovers

• Cable Lat Pullover: A Tier
  • Great lat stretch, emphasizes mind-muscle connection.
• Dumbbell Pullover: A Tier
  • Effective stretch with tension at the bottom.

Best and Worst Summary

• Best Exercise: Chest Supported Row
• Worst Exercise: Renegade Row

Additional Resources

• Consider a pure bodybuilding 10-week program for structured guidance.