20 February 2026

The 3 Most Overrated and 3 Most Underrated Back Exercises: A Summary

In the latest video from Dr. Milo Wolf, titled "The 3 Most Overrated and 3 Most Underrated Back Exercises," the fitness expert dives deep into the world of back training, dissecting popular exercises to help viewers optimize their workouts. If you’re short on time and want to enhance your back routine, we’ve summarized the key points for you.

Overview of the Video

Dr. Wolf begins by clarifying the terms "overrated" and "underrated" in the context of back exercises. Overrated exercises are those that are commonly used but may not be the most effective options available. Conversely, underrated exercises are those that are often overlooked but can provide significant benefits.

Overrated Exercises

1. Barbell Bent Over Row

   • While it does engage multiple muscles, Dr. Wolf points out several drawbacks:
     • Time Inefficiency: Setting up the barbell takes time, especially if you need to adjust for a full stretch.
     • Cheating Technique: Many lifters compromise form to lift heavier weights, which can reduce the effectiveness of the exercise.
     • Limited Stretch: The setup often restricts the range of motion, especially for those with longer arms.
     • Difficult to Superset: The equipment setup makes it challenging to combine with other exercises efficiently.

2. Deadlifts

   • Although often praised for building back density, Dr. Wolf argues that:
     • Fatigue Factor: Deadlifts are one of the most fatiguing exercises, which can hinder overall workout performance.
     • Limited Muscle Targeting: They primarily engage the erector spinae and upper traps, neglecting key back muscles like the lats and rhomboids.
     • Misconceptions About Effectiveness: Rounding the back during deadlifts can lead to a false sense of muscle engagement.

3. Cable Pullover

   • This exercise is popular for isolating the lats, but Dr. Wolf highlights:
     • Cheating Potential: The movement allows for too much torso movement, which can compromise form.
     • Resistance Profile Issues: It may not provide adequate tension throughout the full range of motion.
     • Not Ideal for Higher Reps: The complexity of stabilizing the body can make it less effective for high-rep training.

Underrated Exercises

1. Dumbbell Bent Over Row

   • Dr. Wolf suggests this as a superior alternative to the barbell version:
     • Better Stretch and Flexibility: Dumbbells allow for a greater range of motion and grip variations.
     • Time Efficient: You can quickly grab dumbbells and start your sets without extensive setup.
     • Easier to Superset: This exercise can be performed almost anywhere in the gym, making it versatile.

2. Jefferson Curl or Lumbar Extension Machine

   • These exercises are recommended as substitutes for deadlifts:
     • Targeted Muscle Engagement: They effectively engage the erector spinae and allow for a full stretch.
     • Lower Fatigue: They provide a better stimulus-to-fatigue ratio compared to deadlifts.

3. Dumbbell Pullover (especially on a crossover bench)

   • This exercise is presented as a better option than the cable pullover:
     • Enhanced Stretch: It allows for a deeper stretch of the lats due to the resistance profile.
     • Support for Higher Reps: The body is supported, making it easier to perform multiple repetitions without excessive fatigue.

Key Takeaways

• Prioritize Time Efficiency: Choose exercises that maximize your workout in a shorter time frame.
• Focus on Form: Avoid exercises that encourage cheating; prioritize those that allow for strict technique.
• Incorporate Underrated Exercises: Consider adding dumbbell variations and targeted movements to your routine for better results.
• Understand Muscle Engagement: Be aware of which muscles are being targeted by each exercise to ensure a balanced workout.

By following Dr. Wolf's insights, you can refine your back training routine and achieve better results without wasting time on overrated exercises. For a more in-depth understanding, check out the full video on Dr. Milo Wolf's channel.