Natural Bodybuilding Scientist Jeff Nippard Ranks Every Exercise

Written by James C., M.S.(C), PT

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Title: Mastering Exercise Form: Jeff Nippard’s Collaboration with Jesse James West

In a recent collaboration, Jeff Nippard, YouTube’s most popular science-based lifter, joined forces with Jesse James West to review and perfect workout techniques.

Despite Jesse’s impressive physique and experience, Jeff highlighted key improvements to optimize their training sessions.

Here’s a breakdown of the best exercises for each body part and the proper way to perform them, according to Jeff.

Pull Day: Deadlifts vs. Pull Downs

Jeff kicks off with a comparison between deadlifts and lat pull-downs: “This exercise is a complete waste of time—what? Sorry, that’s Jeff Nippard.”

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Jeff emphasizes the effectiveness of pull-downs for mid-back and lat development without excessively taxing the lower body:

“Pull-downs are better in the sense that they won’t really tax your lower body,” Jeff explains.

Lat Pull Down: Focusing on Eccentric Control

Jesse’s initial attempt at the lat pull-down is scrutinized by Jeff:

“The most obvious thing is eccentric control… The negative is more important than the positive.”

Jeff advises maintaining control during the negative phase and extending the set with partial reps:

“After you can’t get the bar down to your chest, continue with long length partial reps.”

Chest Supported Row: Engaging Mid Traps

Jeff moves on to the chest-supported row, highlighting the importance of engaging the mid traps:

“Think about squeezing your mid traps together… Allow yourself to really round over the path, feel that stretch in your mid trap.”

Crossbody Lat Pull Around: Maximizing Stretch

For total lat development, Jeff introduces a unique exercise:

“This is called a crossbody lat pull around. It looks gimmicky, but it works by maximizing the stretch on your lats.”

Reverse Cable Fly: Perfecting Rear Delt Activation

Jesse’s form on the reverse cable fly is corrected to enhance rear delt activation:

“You shouldn’t be thinking about pulling; think about sweeping. Imagine there’s a pile of money on the floor and you’re trying to sweep it up.”

Biceps: Beyond the Alternating Dumbbell Curl

Jeff critiques the common alternating dumbbell curl:

“Your exercise selection is C or B tier.”

He recommends an alternative

“If you like dumbbells, do it on a preacher curl. For the best results, try a cable curl to maintain tension throughout the range of motion.”

Leg Day: Squats and More

On leg day, Jeff emphasizes the importance of a variety of exercises:

“The barbell back squat is s tier. However, immediately following with a leg press might be redundant. Instead, target the hamstrings and glutes with movements like the Smith machine good morning.”

Triceps: Optimizing Cable Pushdowns

Jeff demonstrates the best setup for cable pushdowns:

“Duck under the cable, stand up, and stagger your stance. Maintain a slight forward lean to maximize stretch and contraction.”

Conclusion: Tailored Training Programs

Throughout the video, Jeff and Jesse provide insights into effective workout techniques. Jeff’s guidance helps ensure each exercise maximizes muscle engagement and minimizes wasted effort.

By following these tips, lifters can enhance their workouts and achieve better results.

Jeff’s expertise shines through as he helps Jesse fine-tune his form, making every rep count. By incorporating these strategies, you too can take your training to the next level.

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