Exercise Tier Lists (Natural Hypertrophy)

### **[Natural Hypertrophy - Abs](https://www.youtube.com/watch?v=JSOvpTDcSvA)** **Greek God - S:** * Decline Sit Ups * Oblique Extensions * Hanging Knee Raises * Kneeling Cable Crunch * Glute Ham Raise Sit Ups * Serratus Punch * Cannonball Crunches * Landmine Twist * The Dragon Flag * Ab Barbell Roll Out **Excellent - A:** * Sit Ups * Cable Side Twist * Hanging Leg Raises * Candle Raises * Knee Raises in Roman Chair * Ab Crunch Machine * Suitcase Deadlift * Scapular Push Ups * Reverse Crunches * Russian Twist * Inverted Sit Ups * Ab Wheel Roll Out **Decent - B:** * Long lever plank * Side Plank Dips * Toes to Bar * Standing Cable Crunch * Squats & Deadlifts * Pull Overs * Mountain Climbers * Windshield Wipers * L Sit * Bear Crawl **Mediocre - C:** * Planks * Dumbbell Side Bent * Front Lever * Ab Twister Machine * Pull Ups * Scapular Lat Raises * Dead Bug * Heel Taps * Medicine Ball Throw **Scrawny - D:** * Crunches * Barbell Oblique Twist * Planche * Fat Burners * Coolscupting & Ab Implants * Ab Stimulators * Serratus Uppercut * Bird Dog * Bicycle Crunch * The Human Flag * The Paloff Press ### **[Natural Hypertrophy - Traps](https://youtu.be/hRmjyBa64oE)** **Leonidas Tier:** * Above-knee Rackpull * Power Shrug * Farmer Carries * Hang Snatch Pull * Croc Row * Trap Bar Shrugs * Chest Supported Incline Shrug **Excellent Tier:** * Rackpull * Snatch Grip Shrug * Farmers Hold * Hang Clean Pull * Behind The Back Shrugs * Belt Squat Machine Shrugs **Decent Tier:** * Deadlift * Facepull * Dumbell Shrug * Dumbell Farmer Carries * Power Clean * Pendlay Row * Reeves Shrug * Smith Machine Shrugs * Rear Delt Ring Rows **Mediocre Tier:** * Overhead Shrug * Dumbell Or Kettlebell Snatch * Upright Row * Pullup * Lateral Raises * Bent Over Raises * Reeves Deadlift * Kettlebell Swings * Reverse Ring Flies **Shrimp Tier:** * Overhead Press * Overhead Carry * Cable Shrugs * Pullup Shrugs * Reeves Incline Row * Snow Angels * Band Pull Apart ### **[Natural Hypertrophy - Lats](https://youtu.be/Cbq-vxVba4k)** **Yujiro-tier:** * Pullup + Variations * Close-grip/neutral-grip Lat Pulldown * Dumbbell Row * Pullovers * Sternum/gironda Pullup * Nautilus Lat Pulldown Machine * Ez-bar Incline Row * Diagonal Iliac Pulldown * Body Row **Excellent-tier:** * Supinated Lat Pulldown * Supinated Ring Rows * Kroc Row * Yates Row * Seal Row * Machine Row * Seated One Hand Cable Row * Meadows Row * Cable Pullover * Chest Supported Dumbbell Row **Decent-tier:** * Wide Grip Lat Pulldown * Ring Row * Straight-arm Pulldown * Barbell Row * Seated Two Hand Cable Row * Behind the Neck Pulldown * Muscle Up * Shotgun Row **Mediocre-tier:** * Deadlift * Jefferson Deadlift * Pendlay Row * T-bar Row * Chest-supported Row * Front Lever * One Arm Pullup **Peewee-tier:** * Renegade Row * Cheat Row * Kipping Pullup * Standing Pulldown * Rower * Dead Hang * Trx Inverted Row * Towel Row * Kettlebell Swing ### **[Natural Hypertrophy - Biceps](https://youtu.be/RwEJpHTwWm0)** **Arnold-tier:** * Ez Bar Preacher Curl * Spider Curl * Behind the Back Cable Curl * Close Grip Ez Bar Curl **Excellent-tier:** * Ez Bar Curl * Arm Blaster * Db Preacher Curl * Cable Curl * Pelican Curl * Pinwheel Curl * Concentration Curl * Machine Curl * High Cable Bicep Curl * Standing Dumbbell Curl **Decent-tier:** * Barbell Curl * Ring Curl * Hammer Curl * Arm Wrestler Curl * Seated Dumbbell Curl * Straight Arm Work * Drag Curl * Together Curl **Mediocre-tier:** * Incline Curl * Cheat Db Curl * Chin Up * Wall Curl * Crucifix Curl * Band Curl * Occluded Curl **Noodle-tier:** * Cheat Barbell Curl * One Arm Chin Up * Waiter Curl ### **[Natural Hypertrophy - Chest](https://youtu.be/cUkWvnY8AJI)** **S (Gorilla-Tier):** * Bench Press * Low Cable-Fly * Dips * Weighted Deficit Push-Up * Ring Push-Up * Converging Chest Press * Spoto Press * Dumbbell Bench Press * Dumbbell Fly-Press * Lying Chest Press Machine * Camber Bar Bench Press **A (Excellent-Tier):** * Larson Press * Push-Ups * High Cable-Fly * Bent Arm Pec Deck * Decline Push-Up * Ring Fly * Close Grip Bench Press * Football Bar Press * Reverse grip dumbbell press * Incline dumbbell cable fly * Guillotine Press * Resistance Band Push-Up * Smith Machine Bench Press * Seated Cable Press **B (Decent-Tier):** * Diamond Push-Up * Middle Cable-Fly * Machine Incline * Incline Presses * Alternating Dumbbell Press * Incline Reverse Grip Dumbbell Press * Planche Push-Up * Dumbbell Flies * Floor Press * Clap Push-Up * Squeeze Landmine Press * Upper Chest Shrug * Upper Chest Crossover * X Press **C (Mediocre-Tier):** * Pike Push-Up * Pec Deck * Machine Chest Press * Reverse Grip Bench Press * Chest Expander * Hindu Push-Up * Medicine ball push up * Viking press * Crucifix Push-Up * Criss-Cross Crossover * Standing Dumbbell Chest Fly * Pullovers **D (A Cup-Tier):** * Swiss Ball Dumbbell Press * Power Twister * Plate Press * The Svend Press * Overhead Press * One Arm Push-Up * Floor Flies * Medicine ball chest press * Landmine Press * Dumbbell Shrugs * Incline Dumbbell Around The World * Wall Push-Up * Standing Cable Press ### **[Natural Hypertrophy - Forearms](https://www.youtube.com/watch?v=iPtxiNtBY-M)** **Popeye Tier:** * Dead Hang * Barbell Goose Neck Curl * Preacher Hammer Curl * Pronation Twist * Reverse Curl * Wrist Roller (Tucked Arms) * Dumbbell Finger Curl * Rope Curl **Excellent Tier:** * Rack Pull * Farmers Walk * Goose Neck Wrist Curl * Hammer Curl * Arm Wrestling * Fat Grips * Arm Wrestling Pullups * Grip Tools (Grip Genie brand shown) * Cable Finger Curl * Forearm Twister **Decent Tier:** * Pullups * Pronated Wrist Curl * Pinwheel Curl * Rock Climbing * Supination Twist * Thumbless Grip * Towel Training * Axle Bar * Kettlebell Flip * Rice Bucket Training * Sledge Hammer (A Loadable Mace could work here too for the progressive overload critique) * Rope Climbing/ Rope Pulling **Mediocre Tier:** * Barbell Rows * Behind the back Barbell Wrist Curl * Bicep Curls * Preacher Reverse Curl * Plate Pinch * Resistance Band Hand Expander * Hand Gripper * Machine Finger Curl * Rings * Fingertip Pullup * Zottman Curl **Skeletor Tier:** * Deadlift * Dumbbell Wrist Twist * Plate Pinch Flip * Newspaper Twist * Forearm Developer * Knuckle Pushup * Fingertip Pushup ### **[Natural Hypertrophy - Shoulders](https://www.youtube.com/watch?v=k3yRgcmiCls)** **S Tier:** * BB Overhead Press * Cable Lateral Raise * Handstand Pushups * Trap Bar Overhead Press * Machine Shoulder Press * Ring Face Pull * Reverse Peck Deck * Y Raise on Incline Bench * Close Grip Incline Bench Press * Machine Lateral Raise - with Handles * Dips * Decline Ring Pushups * Powell Raise **A Tier:** * DB Overhead Press * Egyptian Lateral Raise * Lu Raises * Decline Pushup * Viking Press * Reverse Flyes * Behind-the-neck Press * Cable Face Pull * Upright Rows * Swimming * Incline Bench * Machine Incline Press * Klokov Press * Machine Lateral Raise - Elbow Supported * Ring Pushups * Rear Delt Swings on Incline Bench **B Tier:** * Arnold Press * Standard DB Lateral Raise * Deficit Pushup * Pin Press * Single Arm Landmine Press * Thumbs-up Front Raise * See-saw Raises * Rear Delt DB Row * Cable Wide Raises * Flat Bench Press * Log Press in a Rack * Circus DB Press * Behind-the-body Rear Delt Raises * Mace Swings **C Tier:** * Z Press * Pike Pushup * Push Press * Front Raises * Archer Row * Reverse Sled Pull * TRX Y Raisees * Battle Ropes * High Pull * Farmer's Walks * Waiter's Rows **D Tier:** * Spell Caster * Plate Front Raise * Cuban Press * Shadow Boxing * DB Upright External Rotation * Y Press * Shrugs * Plank Taps * DB/KB Halo ### **[Natural Hypertrophy - Triceps](https://youtu.be/ylmTf9Qb6jg)** **Mythical-tier:** * Overhead Cable Extension * V Bar Pushdown * Rope Tricep Pushdown * Kneeling Tricep Extension * Cross-body Cable Extension * Single Arm Cable Extension Behind Head * Lying Tricep Extension * Single Arm Cable Pushdown **Excellent-tier:** * French Press * Reverse Extension (Underhand Cable Pushdown) * Cable Skullcrusher * Gm Press * Cable Rear Drive * Seated Db Extension * Dumbbell Skullcrusher * Single Arm Db Extension Behind Head **Decent-tier:** * Close Grip Bench * Diamond Push Up * "Real" Ez Bar Skullcrusher * Swiss Bar Bench * Triceps Bodyweight Extension * Rope Pushaway * Cable Kickback * Tricep Dip **Mediocre-tier:** * Standing Ez Bar Extension * Dip * Pike Pushup * Pullover * Floor Tricep Extension * Preacher Machine Tricep Extension * Floor Press * Band Pushdown **Toothpick-tier:** * Lying Cross Face Extension * Bench Dip * Db Kickback * Tate Press * Bench Press ### **[Natural Hypertrophy - Hamstrings](https://www.youtube.com/watch?v=9L90ktKGPLw)** **S Tier (Horse):** * Romanian Deadlifts * Single Legged Romanian Deadlifts * Reverse Lunges * Glute Hamstring Raises * Kettlebell Swings * Hyperextensions * Lying Hamstring Curls * Barbell Hip Thrusts **A Tier (Excellent):** * Stiff-Legged Deadlifts * Single Legged Hip Thrusts * Nordic Hamstring Curls * Butt Blaster Machine * Reverse Hyperextension * Seated Hamstring Curls * GoodMornings **B Tier (Decent):** * Deadlifts (Conventional, Sumo) * T-Bar Rows * Split Squats (Lean-forward preferred for glutes) * Razor Curls * Cable Kick Backs * Jefferson Curls * Cable Pullthroughs * Barbell Glute Bridges on Floor **C Tier (Mediocre):** * Squats * Barbell Rows * Lateral Stepups * Lateral Lunges * Donkey Kicks on Leg Press * Bridges * Hip Abduction Machine * Wide Stance Leg Presses **D Tier (Polio):** * Crab Walks * Walking Lunges * Donkey Kicks * Booty Workout Circuit * Freud Pumps * Butt Implants ### **[Natural Hypertrophy - Quads](https://www.youtube.com/watch?v=_IBSNO56zuE)** **S Tier (Platz Tier):** * Heel-Elevated High Bar Squat * Smith Machine Squat (Correct knee placement is essential) * Belt Squat (Correct equipment is essential) * Pendulum Leg Press * Bulgarian Split Squat (Dumbbell Recommended over Barbell) * Platz * Pendulum Hack Squat Machine * Deficit Sumo Squat * SSB Squat * Leg Extensions **A Tier (Excellent Tier):** * High Bar Squat * Front Squat * Seated Leg Press * Split Squat * Sissy Squat * Hack Squat Machine * Barbell Hack Squat * Box Squat (Nuanced) * Adductor Machine * Zombie Squat **B Tier (Decent Tier):** * Goblet Squat * Landmine Front Squat * Angled Leg Press * Forward Lunge * Pistol Squat * Reverse Hack Squat Machine * Jefferson Squat * Low Bar Squat * Zercher Squat **C Tier (Mediocre Tier):** * Introductory Squats (such as Hindu Squats) * Unilateral Leg Press * Walking Lunge * Explosive Squats * Shrimp Squat * Leverage Squat Machine (Injury Risk) * King Squat * Trapbar Deadlift * Shiko Squat * Overhead Squat **D Tier (Chicken Tier):** * Vertical Leg Press * Lying Leg Extension * StepUp * Frog Machine * Dumbbell Leg Extensions * Sumo Deadlift * Rowing Machine * Assault Bike * BosuBall Squat