### **[Wolf Coaching - Ranking The Worst & Best Exercises for Muscle Building (ft. Dr Mike Israetel)](https://www.youtube.com/watch?v=HTRIdkUUnyM)**

**S Tier:**

* Deficit Push-Ups
* Prime Machine Row
* Dumbbell Pullover

**A Tier:**

* Barbell Bench Press
* Incline Barbell Bench Press
* Pull-Up
* Cable Overhead Tricep Extension
* Barbell Bent Over Row

**B Tier:**

* Machine Rear Delt Fly
* Barbell Front Raises
* Hip Thrust

**C Tier:**

* Cable Crossover
* Barbell Curl
* Leg Extension
* Dips

**D Tier or Lower:**

* Dumbbell Kickback
* Standing Barbell Overhead Press
* Deadlift
* Seated Calf Raise
* Waiter Curl

### **[Wolf Coaching - What are the BEST HAMSTRING Exercises? (Science-Based)](https://www.youtube.com/watch?v=6PgvXEgXYXU)**

**Tier 1:**

* Smith Machine Good Mornings
* Seated Leg Curls
* Nordic Curls

**Tier 2:**

* Barbell RDLs with Deficit
* Trap Bar RDLs with Deficit

**Tier 3:**

* Lying Leg Curls

### **[Wolf Coaching - What are the BEST AB Exercises? (Science Explained)](https://www.youtube.com/watch?v=rPfm_ZM4E7o)**

**Spinal Flexion:**

* **Tier 1:** Cable Crunch or Machine Crunch
* **Tier 2:** Decline Crunch
* **Tier 3:** Dragon Flag or Ab Wheel Roll Out
* **Tier 4:** Lying Leg Raise

**Oblique Exercises:**

* **Tier 1:** Dumbbell Side Bend (standing or seated)

### **[Wolf Coaching - I Rank EVERY Back Exercise, WORST to BEST (Using Science)](https://www.youtube.com/watch?v=QNR-peVL8UY)**

**S Tier:**

* Assisted pull-up machine
* Seated dumbbell shrug
* Chest supported T-bar row
* Chest supported machine row
* Incline dumbbell row

**A Tier:**

* Pull-up
* Underhand and neutral pull down
* Overhand pull down
* Dumbbell pullover
* Dumbbell bent over row
* Single arm dumbbell row
* Cable row
* Inverted row

**B Tier:**

* Barbell row

**C Tier:**

* Banded pull-ups
* Deadlift

### **[Wolf Coaching - The ULTIMATE Chest Exercise Tier List (Based on Science)](https://www.youtube.com/watch?v=vaZPW37CROc)**

* **S+**
* Camber Bar Bench Press
* Lying DB Pec Fly
* DB Press with Eccentric Fly
* **S**
* Incline DB Press
* Deficit Pushup
* **S-**
* Flat DB Press
* Dips
* Assisted Dip Machine
* Ring Pushup
* **A+**
* Seated Machine Fly
* Ring Fly
* **A**
* Smith Machine Flat Press
* Smith Machine Incline Press
* Guillotine Press
* Mid Cable Pec Fly
* Lying Cable Pec Fly
* **A-**
* Incline Barbell Press
* Close Grip Bench
* Hi to Lo Cable Fly
* **B+**
* Barbell Bench Press
* Wide Grip Bench Press
* Larsen Press
* Pec Deck
* Incline Machine Press
* **B**
* Lo to Hi Cable Fly
* Reverse Grip Barbell Bench Press
* **B-**
* 1 Arm DB Press
* Pushup
* Band Assisted Dip
* Seated Dip Machine
* Flat Machine Press
* **C+**
* Decline Bench Press
* Cable Crossover
* **C-**
* Floor Press
* Banded Pushup
* **D+**
* Lo to Hi DB Fly
* Plate Pinch Press

### **[Wolf Coaching - I Rank EVERY Quadriceps Exercise](https://www.youtube.com/watch?v=Cd_4DudtrFo)**

1. **S Tier:**
* Smith Machine Squat
* Feet Forward Smith Machine Squat
* Bulgarian Split Squat
* Pistol Squat
* Sissy Squat and Reverse Nordic Curl
2. **A Tier:**
* High Bar Squat
* Hax Squat
* Leg Press
* Front Squat
* Step Up
* Safety Bar Squat
* Belt Squat
3. **B Tier:**
* Low Bar Squat
4. **C Tier:**
* Pendulum Squat
* Split Squat
* Goblet Squat
* Leg Extensions
5. **D Tier:**
* Lunge
* Zercher Squat

**Overall Best Quadriceps Builders:**

* **Compound Movement:** Bulgarian Split Squat
* **Isolation Movement:** Reverse Nordic Curl

### **[Wolf Coaching - I Rank EVERY Biceps Exercise (Based on Science)](https://www.youtube.com/watch?v=uNx5rnt6q6A)**

**S Tier (Best):**

* Preacher Curl (Dumbbell/EZ Bar)
* Bench Cable Curl

**A Tier (Great):**

* Lying Dumbbell Curl
* Incline Dumbbell Curl
* Bayesian Curl
* Crucifix Curl
* Dumbbell Curl

**B Tier (Good):**

* Easy Bar Curl
* Barbell Curl
* Machine Preacher Curl
* Chin-ups/Pull-ups/Vertical Pulls
* Cable Curl
* Reverse Barbell Curl

**C Tier (Okay):**

* Banded Bicep Curl

### **[Wolf Coaching - I Rank EVERY Triceps Exercise (Based on Science)](https://www.youtube.com/watch?v=oEyMDr0AEag)**

**S-Tier (Best):**

* Cable Overhead Extension (Low S-Tier)
* Dumbbell Overhead Extension

**A-Tier (Excellent):**

* Katana Extension (Mid A-Tier)
* Dip
* Deficit Push-Up
* Machine Assisted Dip
* Barbell Overhead Extension

**B-Tier (Good):**

* Dumbbell Skullcrusher (High B-Tier)
* Close-Grip Bench Press (Mid B-Tier)
* JM Press (Mid B-Tier)
* Skull-Over (Mid B-Tier)
* Barbell Skullcrusher (Mid B-Tier)
* Incline Skullcrusher (Low B-Tier)
* Bodyweight Skullcrusher (Low B-Tier)
* Rope Skullcrusher (Low B-Tier)
* Regular Push-Up (Low B-Tier)

**C-Tier (Fair):**

* Cable Pushdown (High C-Tier)
* Preacher Tricep Machine (Mid C-Tier)
* Banded Push-Up (Mid C-Tier)
* Bench Dip (C-Tier)
* Cross-Body Cable Extension (Low C-Tier)

**D-Tier (Poor):**

* Banded Pushdown (Low D-Tier)