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这是 Youtop 运营的独立目录页面，并非由 Jeff Nippard 或 YouTube 运营、赞助或认可。 提交更正. 你是这位创作者吗？认领此页面
Jeff Nippard · 发布于 2024年2月5日
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 - Above-The-Knee Rack Pull 2:46 - Wide-Grip Pull-Up 3:16 - Neutral-Grip Pull-Up 3:23 - Chin-Up 3:38 - Wide-Grip Lat Pulldown 3:59 - Neutral-Grip Lat Pulldown 4:08 - Half-Kneeling 1-Arm Lat Pulldown 4:38 - Cross-Body Lat Pull-Around 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 - 1-Arm Dumbbell Row 7:57 - Kroc Row 8:25 - Free-Standing Row 8:53 - Chest-Supported Row 9:22 - Cable Row 9:37 - Wide-Grip Cable Row 9:50 - Rope Face-Pull 10:37 - Cable Lat Pull-Over 11:14 - DB Lat Pull-Over
