Most Efficient Back Exercise?

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​​People don't talk enough about the Leverage High Row.

Most efficient overall? Hard to say. Haven't seen data that proves this. But it's likely that the Leverage High Row is the most efficient OPEN KINETIC CHAIN back exercise for size gains.

The reason? It's the only exercise that combines a pulldown and a row. You get all of the loaded shoulder extension that a pulldown provides and all of the loaded scapular retraction that a row provides. It's like doing rows with an extremely longer range-of-motion and bonus lat activation.

I'm not a fan of machine training, but I'm on this damn thing three days a week, because I believe in using the best possible tool for the job.

NOT RECOMMENDED FOR:
• People with overactive lats
• People that sit at desks all day and have poor hip mobility and inhibited glutes
• Overweight people. They're better off doing exercises that require standing.