The BEST Back exercise tier list for muscle growth.
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❓ABOUT ME & CONTACT INFO:
🤵🏻CEO of Team3DAlpha, Creator of Nucleus Overload® and HSP Training™.
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⌚TIMESTAMPS
0:00 Intro
0:15 Confusion and information overload
0:46 The golden rule for simplifying sh*t (”The rule of 5”)
1:35 Criteria #1: simple (low injury risk & easy to perform)
2:25 Criteria #2: Majority of tension on the target muscle
2:46 Criteria #3: Long progressive overload runway
3:12 Criteria #4: Maximum stretch
3:35 Criteria #5: Accessible in every gym
4:25 Overall back development (back is not a “muscle”)
5:00 Deadlift
7:22 Pullups (wide grip)
8:56 DB Deadlifts / Romanian Deadlifts
10:13 Standing resistance bands row
11:49 Incline DB row
14:11 Chin ups
15:47 Trap bar deadlifts
16:50 Alternating DB row
18:36 Inverted row
19:53 Snatch grip rack deadlift
20:42 Swiss ball leg curl
21:23 Wide grip pullup
22:20 Landmine one arm row
23:53 Towel cable row
25:35 ****Rotational Inverted Row****
27:10 Burpee
29:04 Pike up to superman
29:40 Lying DB lateral raise / Reverse flyes
30:57 Hang clean
31:34 Back extension
32:38 Seated cable row
34:18 Bent over reverse flyes
35:19 Aquaman
35:54 Superman
36:15 Suspension trainer chin up
36:44 Squat
37:56 Suspension trainer inverted row
38:03 Swiss ball reverse back extension
38:20 Yates row
40:10 Bent over row to neck
41:14 Chest supported row
42:55 Lat pulldowns
43:30 Pullovers
44:15 Credits and good news for the channel
45:35 Buy my sh**t

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🙏CREDITS
Shoutout to Rayan, Ferry, and everyone else who helped produce this video. The article analyzed was taken from "Muscle & Fitness".

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⚖Disclaimer: ALL of my advice is merely informational and MUST NOT be substituted under any circumstances for medical, legal, or financial advice. I am not a licensed professional. Contact your physician before starting any nutritional or training program.

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🔎TOPICS DISCUSSED
#tierList #back #team3dalpha
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