 Ladies and gentlemen, welcome to the world's most official back tear list. You want to look like a Cobra. You want to look like a flying squirrel suit man with your shirt off because we all know that's the only way to find a mate in 2023. Welcome on solid Mike tap in today our categories are starting at the top the S tier definitely not Natty. I know I'm in good shape. I know I'm jacked and lean when I'm getting the not Natty. You're on steroids accusations. The next one. Do you compete? Are you a bodybuilder? The B tier. What's your Instagram? C tier nice beginner gains your rookie. Next one is do you even lift and then I'm sorry for your loss and today the complete list of back exercises that you need to be doing. We're starting off nice light work slight work the hyper extension. Now the hyper extension I think is a great little move if you're trying to grow your little cake ears but it's kind of the rookie cake or move and it's also very lower back emphasize. So not a big fan myself. I think you look kind of dumb on them for one and I never want to look stupid too. I honestly think that you're not going to build as much muscle. The range of motions decent if you're on a 90 degree boy or a 45 degree boy. But honestly we're going to throw the hyper extension in the nice beginner gains. It's a movement for a commercial gym normie and you all know we're meatheads. We're not the normies next even in the thumbnail here we got some bad mama jammers which almost makes me more biased. We got the T bar row and I believe we got Jay Cutler doing the T bar row. If you're a badass if you're been into a hardcore gym back in the day you've actually done a straight T bar row where you're shoving a barbell into a corner or you're having a homie stomp on the corner of it where you're rowing as many plates as humanly possible probably 45 pound plates with a very short range of motion and you're slapping your tummy with the fucking plates. Overall very savage movement it feels really good because you're kind of doing a deadlift with it you're feeling tough but the overall arching goal is range of motion and stability when you're trying to build a back. So if you balance what's actually being useful here and how tough you look this one's kind of a 50-50 draw and I'll probably throw the T bar into what's your insta. Not a bad movement per se but it's definitely not optimal for savagery and it's obviously not optimal for hypertrophy. Next we're leading in again we got some badasses in the thumbnails Ronnie the King Coleman with the barbell row and I know just I know what you're about to say all you little tick talkers all you little JPG stands are coming at me saying that the barbell row has no stability and you're going to be limited by your lower back strength well guess what you little pussy get your lower back stronger and then you're not going to be limited by it anymore on the on the savagery scale barbell rows are near the top and I think that everyone joking aside should learn how to do a proper hinged bent over barbell row. If we're talking about hypertrophy sure we want to isolate a little bit better a little bit more stability will allow us to use our lats through the movement and not rely on our low back hams and glutes but the savagery scale on this one takes over the entire conversation so the barbell row is a staple for the meathead and it's going straight into definitely not natty you should at some point learn how to barbell row do more barbell rows get a stronger low back glutes and hams mostly just because I said so and your back will thank me later seated row machine I don't know who we got in the thumbnail but the seated row machine is a very vague term because some feel great some feel like trash overall you're going to look kind of lame doing it but so on this savage scale we're moving down but if you want to build a big old back have it a nice stable range of motion with a stable path of the bar a seated row machine is a great great piece a great great movement to add to any gym to any gym goer will probably throw that in the do you compete category that's probably the A tier they feel good find a machine that works for you find a range that works for you again you can manipulate where your elbows go a little bit wider typed up a little bit more narrow and still get a lot of progress in Cali muscles very own the pull up I don't see enough pull ups and chin up variations happening on the internet you guys are a bunch of freaking pussies the pull up on the savage scale 1 to 10 is probably a 10 although sometimes it's underrated in terms of the actual hypertrophy I think it's great too if you can control your range you can have different grips a neutral grip a supinated grip close grip wide grip there's a lot of variations you go to build different areas your back or emphasize different areas your back plus it's fairly easy to load to be honest it's it's generally stable yeah there's maybe more stable options but overall again the pull up is going to go into the definitely not natty category and here's the big banger here's the show you came for the prime time the deadlift with Ronnie Coleman and I know again you tick talkers with your I can see you you have a dangling earring you have curly hair you have a fake tan you have no hamstring or back development yet you're going to come on my channel and try to tell me how to build a back seabass enter my back right here for these little nerds we call that the street cred so you can see what you're dealing with no dangling earring and I have legitimate lats and legitimate traps unlike you guys who are commenting and trolling below the deadlift on the savage scale is 11 out of 10 and even and even listen up bitches even for hypertrophy the deadlift has a lot of merit and the only response you're going to have when you come to me is but the deadlift has no eccentric portion and the eccentric portion is very important for hypertrophy well the deadlift only has no eccentric portion if you drop it like a fucking idiot no one tells you or dictates what tempo you should or should not control the deadlift in so just like an rdl I can take my deadlifts and lower them in a three count guess what my ass my lats my pussy my crack is bigger than yours listen to me the deadlifts going into definitely not natty and in any comment below this is not a democracy any comment below with any negative about the deadlift will get blocked in band for the next century moving on the single arm dumbbell row a grant another staple piece that I think everyone should learn how to do and perform properly although on the savage scale it's hitting a b-tier and on the hypertrophy how much we're actually stimulating the muscles we intend to um is probably again in the middle row so this one's an easy one for me I think you should learn how to do it I think you should learn how to brace and really row that lat deep into your hip but the single arm dumbbell row will probably go into what's your insta moving on the old school black and white picture we got the dumbbell pullover now honestly I haven't done a lot of dumbbell pullovers they've always felt awkward to me and also we're always dealing with gravity here and so when you're handling a dumbbell in certain positions um you just won't feel the resistance in the full range so the dumbbell pullover is one of those for me I think on the savage scale it looks dope because Arnold Schwarzenegger did them um but in the actual application I'm more of a fan on doing a straight arm pullover or pull down I'm gonna throw it in do you compete because I think if you have a machine pullover or a cable pullover um those are great great great movements the seated row the seated row I think is just a pussy version of the barbell row so again we're not stable enough to have it really high on the hypertrophy scale we're not savage enough because we're sitting down like a little sissy um and shout out to my boy Mike Don Mazetti's our wonderful example model on this one Mike is a 10 out of 10 on the savage scale but the seated row will probably go into a nice beginner gains if you want to up that hypertrophy let's get something more stable like a chest support um a single arm or something where our whole body we don't have to focus on bracing um and then if you want to go up on the savage scale at this point might as well do a dumbbell or barbell row in my opinion the lap pull down a classic somehow big motherfuckers make this look uh very savage although it's still like a five out of 10 savage uh and again with different grips uh different elbow positioning different body torso lean if your knees are locked in it is fairly stable um and it's really really high on the hypertrophy scale it's probably some type of pull that you will need uh to add into the game so uh i'm going to put it at do you compete because it's probably going to be a staple you know it's got to be in there uh to some extent chest supported row ding ding ding i think we have a winner if i had to choose one first round draft pick maybe not on the savage scale although you can make it a little more savage by doing it with three weights it looks a little tougher um a hammer strength uh a cable row but you have something on your chest maybe an inclined bench you're sitting into and leaning into or even bracing yourself with a locked out stacked arm i think the chest supported row is the perfect balance of savagery uh maybe a seven or eight to ten out of that and probably one of my very favorite hypertrophic stimuli that we can dive into so i'm putting the chest supported row at the top of the definitely not natty if you want a big back a strong back if you want to help it for your powerlifting or just get more jacked for the beach this summer the chest supported row or some variation of it should be and has to be on the list yoga we just took an entire genre of fitness top the bottom um that is not known for hypertrophy and probably has a bunch of niche individual styles of yoga and we just threw it all into one and i'm sorry to all my yogis out there trust me i love lulu lemon it has blessed us all with its gifts but you're going into sorry for my loss you could probably do yoga until you're purple in the face and you won't have that cobra back now we're getting real weird though we're getting real real weird we have the sumo deadlift which even if i broke down the sumo deadlifter i broke these exercises down into what body part we're going to work more the sumo's probably going to be on the anterior of our body the sumo deadlift sure your spine your traps your grip and your lats are playing a huge role in stabilizing they're not a dynamic mover in this glutes and hams are small dynamic movers in this the biggest mover in the sumo deadlift is your quads so um for that case i'm going to throw it into the do you even lift and again i know these tiktokers are coming for me because the opposite side of tiktok who are huge sumo polo uh sumo polars barely having that thing in your fingertips trying to pull the massive amounts of weights for the cloud trust me i got some respect for you but you all got tiny backs let's be honest you may pull more weight than me but you got a tiny little fragile back and that's not what we're about today if we're doing uh what looks the coolest lifting on my fingertip competition you guys would be number one but today you're in the do you even lift category the straight arm pulldown this is what i was talking about before the dumbbell pullover is absolutely great but the straight arm pulldown i think you can have a more significant range of motion with tension um as i manipulate my body as i kind of pull these things i changed my torso angle um i think it's absolute staple on the savagery scale it's way below the dumbbell pullover to be honest but on the uh get jacked scale it's high so i'm actually going to swap these out we're going to do a mid season switch and i'm going to put the straight arm pullover because i didn't know it was in here i'm going to put that boy into the do you compete and i'm going to put the dumbbell pullover down into what's your insta it's going to be above the super yoke though but that's purely because of the range of motion and the tension you get on that range of motion you know from whatever 45 degrees all the way up to 90 gravity is not doing a ton on your lats um where with the the cable lap pullover uh you you definitely can or pull down suspended rows or the inverted row i actually think is a highly underrated movement you use like a trx or a band you get it from the top of a rack you can put your feet up at varying heights making your body more horizontal to the ground to raise tension um it adds a little bit of core work so again on the hypertrophy scale yeah maybe the stability isn't as good and and we're not really focusing in on the stimuli of our lats and our rowanboys are back like a chest supported row but overall for athleticism and even hypertrophy i think the suspended row or the inverted row um is a very underrated movement i'm going to put that guy into maybe mid-range on what's your insta again yeah if you really are just focusing on hypertrophy you don't care about anything else maybe not the greatest movement but i do think you can teach you a lot about body control and it can also build a very nice stimulus on your back so i do like the inverted row for a lot of athletes a lot of younger people trying to learn how to control their body um be stiff we need to be stiff be mobile when you need to be mobile we got a couple guys i'm gonna just do them together we got the dumbbell shrug and the regular shrug um i'm personally not a huge fan of shrugs i think they definitely have merit and obviously working um your traps in a vertical movement is something you top on the icing on the cake if you're having issues growing your traps i actually think that loaded carries and deadlifts again it's a very um stretched cherry picked uh science evidence but there are some studies showing um stretching muscles under tension like they've shown in birds will cause a great uh hypertrophy hypertrophic effect um and i found that to be the case anecdotally with me when i'm deadlifting heavy or doing heavy carries is the best and largest my traps have ever been and i got some decent traps not to toot my own horn for the natty boys my traps grow pretty good um and i and i give that all all that credit to deadlifts so in that case if you really loaded up shrugs and let them boys stretch pretty good rather than doing these little uh fat guy laugh movements with barely range of motion um overall i'm not a shrug fan and this may get some hate but i'm gonna throw it in the nice beginner gains both of them i think it's just a movement people think will work and is optimized but they're doing it wrong and there's other better bang for your buck last two here fam we're digging in the the muscle up now this is a little bit of a technical movement it's kind of like a breakdown of a gymnastics move um yeah people like cali muscle and some more jack guys get her done i like to bang out some muscle ups but in my head i think of a more as like a party trick you definitely can get some lats some triceps you get uh some upper body stimulus from it um the hypertrophy effects on them i think are probably minimal um the savagery effects i think is a coin flip some people think they look stupid and some people probably think that you're the coolest person on the planet doing them and for that fact we're going to throw it into the beginner gains you're probably not making a ton of gains on it um but you might get a couple claps or high fives from some crossfit folks last but not least the sled push this is going probably near the yoke and things it isn't one of the best movements for general health general athleticism and for most people i think pushing something heavy or moving a sled around is absolutely amazing but that being said um it's concentric only it's probably not building a lot of back it may build a little bit of calves hams and glutes but it's not my go-to for anything having to do with pure strength um in terms of powerlifting or pure hypertrophy in terms of bodybuilding it's a great overarching encompassing movement and i suggest people do it but for this exact tier list it's going in the do you even lift how sad is that we got the sumo boys and the sled pushers which can be badasses stuck in the do you even lift but that's the official list ladies and gentlemen you want that cobra back take notes appreciate y'all new tier lists new education new vlogs dropping every single day on the channel 3sb.co for all your clothing needs turn on notifications share with this friend it helps so much for the likes and comments i appreciate all the support man we're growing we over me be a part of something big in yourself style of mic i'm out of here