I Rank EVERY Back Exercise, WORST to BEST (Using Science)

Introduction

In this tutorial, we will explore the rankings of various back exercises based on scientific evidence, as presented by Dr. Milo Wolf. By understanding the effectiveness of these exercises for hypertrophy (muscle growth), you will be able to make informed decisions on your workout routine to maximize your back development.

Step 1: Understanding Back Exercise Rankings

Dr. Milo Wolf rates 28 different back exercises on a tier list from S (best) to D (worst). Familiarizing yourself with these rankings will help you prioritize which exercises to incorporate into your training regimen.

• S Tier: The most effective exercises for muscle growth.
• A Tier: Very good exercises that offer significant benefits.
• B Tier: Decent exercises but may not target the back as effectively.
• C Tier: Less effective exercises that might not be worth your time.
• D Tier: The least effective exercises that should generally be avoided.

Step 2: Key Exercises in Each Tier

Here’s a breakdown of some key exercises within each tier that you should consider:

S Tier Exercises

• Pull-Ups: Great for overall back development and upper body strength.
• Bent-Over Barbell Rows: Effective for targeting the middle back and lats.

A Tier Exercises

• Seated Cable Rows: Excellent for mid-back engagement and stability.
• Lat Pulldowns: Targets the lats effectively with adjustable resistance.

B Tier Exercises

• Face Pulls: Good for shoulder health and upper back, but less focus on overall mass.
• Dumbbell Rows: Offers decent muscle engagement but requires good form for effectiveness.

C Tier Exercises

• Reverse Flyes: Useful for rear deltoid involvement but not optimal for back hypertrophy.
• Machine Rows: Can be effective but often limit movement variability.

D Tier Exercises

• Back Extensions: May not provide sufficient overload for muscle growth.
• Shrugs: Primarily target the traps, not the entire back.

Step 3: Practical Tips for Implementing Back Exercises

To effectively incorporate these exercises into your routine:

• Focus on Form: Ensure proper form to prevent injuries and maximize muscle engagement.
• Progressive Overload: Gradually increase weights or resistance to continue challenging your muscles.
• Variety: Mix exercises from different tiers to prevent plateaus and ensure balanced development.

Conclusion

By utilizing the tiered ranking of back exercises presented by Dr. Milo Wolf, you can create a more effective and scientifically-backed workout regimen. Focus on the S and A tier exercises for optimal hypertrophy while being mindful of your form and progression. For the next steps, consider reviewing your current routine and integrating these insights to enhance your back training results.