Ranking 20 back exercises on a tier list based on the latest science. This is how you should interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier My favorite. Do them if you can.
A tier Strongly recommend.
B tier I still do these in certain contexts. There may be better options.
C tier There are better options for most people. Can still have value in some contexts.
D tier Probably not a great option for most people.
F tier Generally not recommended.
Timestamps:
0:00 What makes an exercise S tier?
0:49 Renegade Rows
1:40 Deadlift
2:31 AboveTheKnee Rack Pull
2:46 WideGrip PullUp
3:16 NeutralGrip PullUp
3:23 ChinUp
3:38 WideGrip Lat Pulldown
3:59 NeutralGrip Lat Pulldown
4:08 HalfKneeling 1Arm Lat Pulldown
4:38 CrossBody Lat PullAround
4:59 Barbell Row
5:26 Yates Row
5:51 Pendlay Row
6:18 Deficit Pendlay Row
6:28 Meadows Row
6:52 Inverted Row
7:26 1Arm Dumbbell Row
7:57 Kroc Row
8:25 FreeStanding Row
8:53 ChestSupported Row
9:22 Cable Row
9:37 WideGrip Cable Row
9:50 Rope FacePull
10:37 Cable Lat PullOver
11:14 DB Lat PullOver