The speaker, Jeff Cavaliere from Athleanx.com, presents a ranking of back exercises based on their effectiveness for hypertrophy (muscle growth), safety, and ability to be progressively overloaded. The ranking is divided into four categories: Worst, Better, Better Still, and Almost Best.
The Worst category includes the One Arm Dumbbell Row and the Behind the Neck Lat Pulldown. The One Arm Dumbbell Row is criticized for putting stress on the groin and causing potential hernias. The Behind the Neck Lat Pulldown is deemed problematic because it forces the shoulder into a lot of internal rotation, which can lead to impingement problems.
In the Better category, the Renegade Row and the Deadlift are mentioned. The Renegade Row is criticized for its instability, which limits the amount of weight that can be used. The Deadlift is noted for its effectiveness in developing the upper back and traps, but not the lats.
The Better Still category includes the Tripod Row, the Straight Arm Pushdown, and the Dumbbell Pullover. The Tripod Row is recommended for its asymmetrical loading, which avoids the stresses associated with the One Arm Dumbbell Row. The Straight Arm Pushdown is highlighted for its focus on straight arm scapular strength. The Dumbbell Pullover is recommended for its ability to stretch the lats and increase their recruitment capabilities.
The Almost Best category includes the Meadows Row, the One Arm High Cable Row, and the Lat Pulldown. The Meadows Row is praised for its ability to move the elbow through space without putting stress on the shoulder. The One Arm High Cable Row is recommended for its ability to stretch the lats to their maximum. The Lat Pulldown is highlighted for its ability to pull more weight due to the positioning of the elbows and its scalability.
Finally, the top of the list goes to the Weighted Pullup and the Barbell Row. The Barbell Row is recommended for its ability to maximally overload the lats while maintaining safety. The Weighted Pullup is highlighted for its accessibility and the ability to add weight to overload the exercise.
Cavaliere concludes by encouraging viewers to check out other ranked exercises for different muscle groups and to consider a complete program at Athleanx.com. He also reminds viewers to subscribe to his channel to stay updated with new videos.
1. The speaker, Jeff Cavaliere, is an athlete and the founder of Athleanx.com. He provides a ranking of back exercises from worst to best, focusing on their ability to deliver hypertrophy and their safety.
2. The speaker dislikes the One Arm Dumbbell Row due to the risk of introducing stress to the groin and the potential for hernias. He considers it the worst back exercise.
3. The speaker criticizes the Lat Pulldown, particularly the Behind the Neck version, for forcing the shoulder into a lot of internal rotation, which can lead to impingement problems.
4. The Renegade Row is considered a better exercise but is still compromised by instability. The speaker also mentions that the range of motion is cut short by the floor, limiting the ability to stretch the lat muscles.
5. The speaker considers the Deadlift to be one of the greatest exercises for lat development, but it doesn't necessarily lead to the greatest overall hypertrophy gains for the lats.
6. The Pendlay Row is considered better than the Deadlift but still has its drawbacks. The risk of attempting to perform it with a body not prepared can compromise safety.
7. The Tripod Row is considered the first in the category of Better Still. It allows for asymmetrical loading across the lower body and symmetrical loading across the pelvic muscles.
8. The Straight Arm Pushdown is considered an exercise that targets the lats well and introduces an important component called straight arm scapular strength.
9. The Dumbbell Pullover is considered a Better Still exercise. The exercise can achieve a great stretch on the lats by flared elbows out to the side.
10. The Human Pullover is a bodyweight alternative to the Dumbbell Pullover. It allows the arms to do all the work, placing a great overload on the last.
11. The Seated Cable Row is considered a Better Still exercise. It allows the user to use heavy weights with the help of legs, and the arms are doing all the work.
12. The Meadows Row is considered the best exercise for the back and is placed in the Almost Best Category. It allows the elbow to move through space in a way that doesn't put any stress on the shoulder.
13. The One Arm High Cable Row is an Almost Best exercise. It allows the user to stretch out the origin insertion of the lat to their maximum.
14. The Lat Pulldown is considered a classic exercise and is considered the best exercise for the back when done properly. It is placed in the Almost Best Category.
15. The Dead Row is considered the best exercise for the back. It allows the user to experience a heavier eccentric on the way down.
16. The Weighted Pullup and the Barbell Row are considered the best exercises for the back and are placed in the Best of the Best Category.