Ranking the Worst and Best Back Exercises (ft. Dr. Mike Israetel)

Key Takeaway

Dr. Mike Israetel ranks back exercises based on how effectively they target specific back muscles (lats, upper back, traps) while balancing:

• Stimulus vs. fatigue
• Force curve quality
• Ability to load through long/stretch positions with good technique

In short: the “best” back work is hard where it should be (especially in lengthened positions) without creating excessive systemic/spinal fatigue.

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Wellness / Training Strategies & Self-Improvement Principles

• Prioritize stimulus-to-fatigue efficiency

  • Some movements hit the back hard but create a lot of systemic or spinal fatigue, making them lower-efficiency for growth.

• Use long-range / deep stretch where possible

  • “Stretch alignment” and getting meaningful tension in the lengthened position repeatedly are major drivers of growth.

• Control the eccentric (lowering phase)

  • Strong emphasis on lats/back thickness benefiting from eccentric control, such as in pull-up variations.

• Mind technique and leverage (force curve + leverage matter)

  • Exercises that are easy at the top and hard at the bottom (a poor force curve) are penalized for hypertrophy.

• Modify setup for your body

  • Rankings can change depending on fit details like machine design, range limits, grip choices, and foot positioning.

• Vary grips and exercise styles over time

  • Especially for cable rows/pulling: rotate through neutral, wide neutral, medium overhand, etc., to find what works best.

• Don’t chase “vibes” only

  • Some popular movements may be chosen for enjoyment/culture rather than optimal back stimulation (e.g., “rack pulls” framed as “vibes”).

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Productivity / Performance Tips (Training Execution)

• Deadlift variations for back growth / resilience

  • For more back stimulus with less lower-fatigue impact, choose versions that shift stress away from legs/hips.
  • Suggested approach:
    • Jefferson curl–like deadlift style
    • Keep knees from moving much
    • Emphasize spinal flexion/extension
    • Move from a large platform to allow back-dominant ROM
  • Mentioned benefit: improved back resiliency and reduced back pain risk when done well.

• Rowing technique principles

  • Bent-over rows: better when you can achieve full ROM with strong back tension.
  • Barbell row flexion/arch styles: praised for ROM and rep capacity (including “flexion row” concepts).
  • Cable rows: emphasize stretch at the bottom and dynamism/pumping.

• Machine selection matters

  • A machine can make an exercise A-tier or effectively useless due to:
    • range limitations
    • poor force curve
    • incorrect pad angles
  • Geometry is crucial (some machines allow a deep “cave”/arch; others don’t).

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Best-in-Class Exercises (by Muscle Group)

Lats (Final Picks)

• Pull-ups (overhand)

  • Praised for consistent lat soreness due to:
    • massive eccentric control
    • effective lat loading
  • “For the average person” guidance: get good at deep, eccentrically controlled reps.

• Cable pullover (and similar straight-arm pulldown/pullover patterns)

  • Rated extremely high for force curve alignment and tension at stretch.

• Additional: deep/eccentric lat work

  • “Best variants” are those where you can control the eccentric and progress overload over time.

Upper Back / Middle Back Thickness (Rows)

• Cable flexion rows

  • Called “tough to beat” with a good setup:
    • stretch at the bottom
    • dynamic loading
    • strong midback pump potential
  • Grip variation is recommended for months to find the best option.

• Barbell row (especially for big ROM)

  • Highly ranked, particularly with deficit and flexion/arch methods.

Traps

• Barbell upright rows / high pulls with slow eccentric

  • Emphasized as a “huge full trap move,” including scapular tilting (not just upward shrugging).

• (Also mentioned) Farmer carries

  • Not considered top tier for stimulus-to-fatigue, though described as feeling extremely intense (“like getting hit by a truck”); rated lower overall efficiency.

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Worst / Penalized Patterns (What to Avoid / Be Cautious With)

• Exercises with brutal fatigue cost for back growth

  • Heavy deadlift styles are described as having huge fatigue costs—even if they’re excellent overall.

• Poor force curves

  • Examples that get penalized:
    • setups (including some machine/chest-supported arrangements) that are easy at the bottom and hard at the top
    • machines that limit stretch due to unfavorable geometry

• Assisted/band pull-ups (on average)

  • Rated lower because assistance can create a less favorable resistance profile/force curve and reduce true lat eccentric loading.

• Seal rows (often)

  • Often described as poor leverage/comfort or unstable depending on the person.
  • Recommended only with modifications (e.g., lighter load, rowing to hips, emphasizing eccentric control).

• Incline dumbbell row

  • Penalized for force curve reasons and because chest support can reduce erector involvement; stability/neural syncing with dumbbells can cap total force.

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Presenters / Sources

• Dr. Mike Israetel (referenced throughout as “Dr Mike Isel/Dr Mike” )