Ep. 13: The Top Back Exercises Ranked S to F Tier

20 Back Exercises Ranked

In episode thirteen, Keenan and Jared rank the top 20 back exercises from S-tier to F-tier. As always, the rankings are not purely about what science says builds the most muscle, but nostalgia and personal enjoyment factor in, too. They cover everything from pull-ups and rows to deadlifts and shrugs. Keenan thinks rack pulls belong in F tier, while Jared is fine with them. Plenty of S tiers, a few hard passes, and one ongoing argument.

THE RANKINGS

S tier: Pull-up, chin-up, lat pull-down, seated cable row, T-bar row, one-arm dumbbell row, barbell bent-over row, straight arm pull-down, back extension, Kelso shrug

A tier: Pendlay row, inverted TRX row, dumbbell pullover, meadows row, half-kneel pull-down

B tier: Assisted pull-up (machine), chest supported row, inverted row, deadlift (for back specifically)

C tier: Face pulls, shrugs

F tier: Rack pulls (Keenan's pick)

TAKEAWAYS

1. The best back exercises check three boxes. A deep stretch at the bottom, a strong contraction at the top, and the ability to load and progress over time. Most of the S-tier picks (pull-ups, cable rows, bent-over rows) hit all three. Use that as your filter for any back movement.

2. Pick your row grip based on what you want to hit. On a bent-over row, an overhand grip with flared elbows targets your mid and upper back. An underhand grip with elbows tucked closer hits your lats. Same movement, two different results depending on the path.

3. Can't do a pull-up yet? Start with scapula pulls, then band-assisted reps, then eccentric (lowering) reps. Jared trained a 74-year-old client from zero to six full pull-ups in about six months, doing exactly this.

4. The TRX flips the resistance curve in your favor. On a TRX row or Y raise, it's hardest at the bottom (the stretch) and easiest at the top (the contraction), the opposite of most back exercises. That makes it a great way to actually feel your lower traps, which usually get neglected.

5. Deadlifts are a leg exercise that happens to train your back. Most of the load on a deadlift goes to your glutes and hamstrings. You get some lower back and lat involvement, but if back growth is the goal, it belongs on a leg day, not at the center of your pull day.

Listen here on YouTube

Listen here on Spotify