‘Best back exercises’

[Jay Maly]

Hey Joe! Thanks a lot for asking so many questions.

I remember seeing on your Hypertrophy YouTube channel a series you did explaining your top2 exercises for each body part. And you listen most of the exercises you are currently running in your split… like banded hack. Cuff laterals ect

I noticed you didn’t upload a back video. Is it safe to assume you would pick the single arm pulldown and single arm chest support row?

Or would you actually opt for other variations like pull ups?

Thanks! Jay

[BryceBahm]

For isolating back specifically just consider the principles that make an exercise a good fit for you..
1. Alignment
2. Bracing
3. Profile
Bonus 4. What you execute best

The Pulldown and chest supported row that we use checks off each one of those boxes. Your “best” selection should check most as well.

[Joe]

Jay Maly wrote:

Hey Joe! Thanks a lot for asking so many questions.

I remember seeing on your Hypertrophy YouTube channel a series you did explaining your top2 exercises for each body part. And you listen most of the exercises you are currently running in your split… like banded hack. Cuff laterals ect

I noticed you didn’t upload a back video. Is it safe to assume you would pick the single arm pulldown and single arm chest support row?

Or would you actually opt for other variations like pull ups?

Thanks! Jay

Yes. If I “had to” for top 2 FOR LATS, I’d say nautilus pull down (single arm as a good for “blanket” best alignment). And Prime chest supported row. But any variations of those two (with different equipment), will be good options. (Pull ups are great, and when Equiptment is lacking I recommend them often. Their profile is pretty crap for lats, but their alignment, bracing and accessibility are awesome)

[Jay Maly]

Thanks for this! Thought so. Frustrating that not every gym has good back pieces..

[Ben Weir]

Jay Maly wrote:

Thanks for this! Thought so. Frustrating that not every gym has good back pieces..

I know the feeling my gym has no chest supported equipment for back at all so do I just use t bar etc?

[Anonymous]

Joe wrote:

Yes. If I “had to” for top 2 FOR LATS, I’d say nautilus pull down (single arm as a good for “blanket” best alignment). And Prime chest supported row. But any variations of those two (with different equipment), will be good options. (Pull ups are great, and when Equiptment is lacking I recommend them often. Their profile is pretty crap for lats, but their alignment, bracing and accessibility are awesome)

 

Ben Weir wrote:

…I know the feeling my gym has no chest supported equipment for back at all so do I just use t bar etc?

 

You could then do chest supported dumbbel rows on an incline bench or the variation of this were you put your head on the pad.

[Anonymous]

Maybe Joe knows the exact name for that latter exercise and if it’s any good.

[Anonymous]

Find a gym, if you can, that has a Nautilus Pullover, preferably one of the older models. I have a Nautilus Super Pullover and it dramatically improved my lats.

[Author]

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