Wolf Coaching - Ranking the Worst and Best Back Exercises (ft. Dr. Mike Israetel)
The discussion evaluates back exercises like deadlifts, rack pulls, and rows, ranking them based on their effectiveness for muscle growth and fatigue management. Deadlifts are highly effective for overall back growth but have a high fatigue cost. Jefferson curls and deficit deadlifts are recommended for better back engagement. Dumbbell rows are effective for upper back but require good technique. Bent-over rows and barbell rows are praised for their comprehensive back activation. T-bar rows and machine rows are also discussed, with emphasis on machine quality affecting effectiveness. Pull-ups and chin-ups are highlighted as top exercises for lat development due to their ability to engage the lats fully. The importance of technique and equipment quality is emphasized throughout.
Key Points:
- Deadlifts are effective for back growth but cause high fatigue; Jefferson curls are recommended.
- Dumbbell rows are good for upper back but require proper technique.
- Barbell and bent-over rows provide comprehensive back activation.
- Pull-ups are highly effective for lat development with proper eccentric control.
- Machine quality significantly affects the effectiveness of exercises like rows and pull-downs.
Details:
1. 🏋️ Introduction to Back Exercises
- Deadlifts are highly effective for overall back growth, particularly for lats, providing substantial raw stimulus, but their effect on traps is negligible.
- The stimulus to fatigue ratio for deadlifts is rated as C tier due to the high fatigue they induce, despite their effectiveness for muscle growth.
- Modifying deadlifts by elevating the platform and focusing on spinal flexion and extension, similar to a Jefferson curl, can improve their effectiveness to a B tier for back exercises.
- Incorporating pull-ups and rows can complement deadlifts by targeting the upper back and traps more effectively, offering a balanced workout routine.
- Pull-ups improve upper back strength and width, while rows enhance mid-back thickness, providing comprehensive back development.
2. 🏋️ Deadlifts and Variations
2.1. Rack Pulls Evaluation
2.2. Effective Deadlift Variations
3. 🏋️ Upper Back and Bent Over Rows
3.1. Dumbbell Single Arm Row
3.2. Bent Over Row (Both Arms)
3.3. Barbell Row
4. 🏋️ T-Bar, Machine Rows, and Inverted Rows
- The T-bar row is effective for muscle engagement at the bottom of the movement due to its force application, although foot positioning can be challenging for some.
- Using smaller plates on the T-bar can help achieve a full contraction, beneficial for mid-back workouts including spinal erectors.
- The incline dumbbell row faces a force curve problem, being less effective at the bottom and overly challenging at the top, making it a C or B-tier exercise.
- Dumbbells require more coordination and limit force due to the need for balanced neural communication, while barbell movements enhance force application by eliminating this need.
- The chest-supported T-bar row is highly rated (A-tier) for back engagement without allowing dynamic back movement, though it diverges from traditional exercise naming or techniques.
5. 🏋️ Seal Rows and Shrugs
5.1. Rowing Technique Insights
5.2. Exercise Execution and Grip Variation Strategy
5.3. Machine Row Considerations
5.4. Usability Issues with Machines
6. 🏋️ Farmer's Walks and Pullovers
- The row exercise is highly effective, offering extensive range of motion and comfort, especially with optimal body positioning on the machine.
- Inverted rows effectively target the mid traps and rhomboids but face stability issues, often rated B-tier due to practical challenges like foot slippage and the need for maintaining hip and leg rigidity.
- Seal rows are often criticized for poor leverage and instability, usually rated as C or D-tier exercises. It's recommended to use lighter weights and focus on hip-level rowing for better lat activation and eccentric control.