### **[Jeff Nippard - The Best Exercises For Every Muscle](https://www.youtube.com/watch?v=XFpT41748hM)**

* Smith Machine Squat
* Seated Hamstring Curl
* Incline Press
* Seated Cable Flye
* Chest Supported Row
* Pulldowns
* Cable Lateral Raise
* Reverse Pec Deck
* Bayesian Cable Curls
* Overhead Cable Tricep Extension
* Tricep Kickback

### **[Jeff Nippard - The Best And Worst Shoulder Exercises](https://www.youtube.com/watch?v=SgyUoY0IZ7A)**

**S:**

* Cable lat raise (No 1 Exercise for Side delts (Lateral))
* Cable 'Y' Raise
* Behind the back cuffed cable lat raise
* Reverse Pec Deck
* Reverse cable crossover (No 1 Exercise for rear delts (Posterior))

**A+:**

* Machine Shoulder Press (No1 Exercise for front delts (Anterior))
* Atlantis standing machine Lat Raise

**A:**

* Lean-in DB Lat Raises
* Rope face pulls
* Seated DB Overhead Press
* 'Arnold Style' Side lying DB raises

**B+:**

* Standing BB overhead press

**B:**

* Standing DB lat raise
* Bent over reverse DB Flye
* Seated machine lat raise
* Lean-away DB Lat Raise
* Super ROM DB lat raise
* Seated BB overhead press
* Upright rows

**C:**

* Banded Lat raise

**D:**

* Front raises (of any kind)

### **[Jeff Nippard - The Best & Worst QUAD Exercises (Ranked Using Science)](https://www.youtube.com/watch?v=kIXcoivzGf8)**

**S+ Tier:**

* Hack Squat

**S Tier:**

* Barbell Back Squat
* Pendulum Squat
* Smith Machine Squat
* Bulgarian Split Squat

**A Tier:**

* Barbell Front Squat
* Low-Bar Squat
* 45 Degree Leg Press
* Leg Extension
* Reverse Nordic

**B Tier:**

* Lunge
* Goblet Squat
* Sissy Squat

**C Tier:**

* Horizontal Leg Press
* Deadlift
* Step Ups
* Pistol Squat

**D Tier:**

**F Tier:**

* Combo Squat Exercises
* Jump Squat

**F- Tier:**

* Bosu Ball Squat

### **[Jeff Nippard - The Best And Worst Chest Exercises (Ranked By Science)](https://www.youtube.com/watch?v=fGm-ef-4PVk)**

**S+ Tier:**

* Machine Chest Press

**S Tier:**

* Seated Cable Pec Flye

**A Tier:**

* Bench Press
* Incline Bench Press
* Flat Dumbbell Press
* Incline Dumbbell Press
* Dips
* Deficit Pushups
* Dumbbell Guillotine Press
* Smith Machine Bench Press
* Incline Smith Machine Bench Press
* Cable Crossovers
* Pec Deck
* Dumbbell Flye
* Cable Press-around

**B Tier:**

* Decline Bench Press
* Decline Dumbbell Press
* Banded Pushups

**C Tier:**

* Pushups
* Floor Press

**D Tier:**

* Dumbbell Pullover
* Plyometric Pushups

**F Tier:**

* Hex Press
* Guillotine Press
* 1-Arm Dumbbell Press
* Cross-body Standing Dumbbell Flye

**F- Tier:**

* Plate Press

### **[Jeff Nippard - The Best And Worst Back Exercises (Ranked By Science)](https://www.youtube.com/watch?v=jLvqKgW-_G8)**

**S:**

* Widegrip lat pull down
* Neutral grip lat pull down
* One arm lat pull down
* Meadows row
* Chest supported rows
* Cable rows
* Wide grip cable row

**A:**

* Wide grip pull ups
* Neutral grip pull ups
* Cross body one arm lat pull down
* Deficit pendlay row
* One arm db row
* Kroc row
* Cable lat prayers
* DB pullovers

**B:**

* Chin ups
* BB row
* Pendlay row
* Rope face pull

**C:**

* Deadlift
* Yates row
* Inverted row
* Free standing t bar row

**D:**

* Above the knee rack pull

**F:**

* Renegade rows
* DB row curl
* DB row press
* DB row kickback

### **[Jeff Nippard - The Best & Worst TRICEPS Exercises (Ranked Using Science)](https://www.youtube.com/watch?v=OpRMRhr0Ycc)**

**S+ Tier:**

* Overhead Cable Triceps Extension (Bar)

**S Tier:**

* Barbell Skullcrusher

**A Tier:**

* Triceps Pressdown (Bar)
* Overhead Cable Triceps Extension (Rope)
* Katana Cable Triceps Extension
* 1 Arm Dumbbell Overhead Extension
* Dumbbell Skullcrusher
* Smith Machine JM Press
* Cable Triceps Kickback
* Close-Grip Bench Press

**B Tier:**

* Triceps Pressdown (Rope)
* Dumbbell French Press
* JM Press
* Close-Grip Dips
* Machine Dips
* Diamond Pushups

**C Tier:**

* Reverse Grip Triceps Pressdown (Bar)
* Bench Dips
* Close-Grip Pushups

**C- Tier:**

* Dumbbell Triceps Kickback

### **[Jeff Nippard - The Best And Worst Biceps Exercises](https://www.youtube.com/watch?v=GNO4OtYoCYk)**

**S+ Tier:**

* Face Away Bayesian Curl

**S Tier:**

* Dumbbell Preacher Curl
* Machine Preacher Curl
* Preacher Hammer Curl

**A Tier:**

* EZ Bar Curl
* Standing Dumbbell Curl
* Incline Curl
* Lying Dumbbell Curl
* Modified 21s
* Standing Cable Curl
* Bayesian Cable Curl Variation
* Cheat Curl
* Strict Curl
* Hammer Curl
* Inverse Zottman Curl

**B Tier:**

* Barbell Curl
* Flat Bench Curl
* Chin-Ups

**C Tier:**

* Scott Curl
* Drag Curl
* Spider Curl
* 21s

### **[The Best & Worst Glute Exercises](https://youtu.be/3ryh7PNhz3E?si=rK2B3FPjHqaqFdtl)**

* **S-Tier:**
* **Walking Lunges:** (Jeff's #1 Overall) Hits entire glute, great stretch, emphasizes lower glute with long strides and forward lean.
* **Machine Hip Abduction:** (#1 for Upper Glutes) Isolates glute medius/minimus, good for progressive overload.
* **45-Degree Back Extension:** Hits entire glute in lengthened and shortened positions, good for adding reps or weight.
* **Smith Machine Lunge (Front Foot Elevated)**: Provides an even better stretch than the standard smith machine lunge.
* **A-Tier:**
* **Machine Hip Thrust:** (#1 for Middle Glutes) Comfortable, stable, great for progressive overload.
* **Single-Leg Dumbbell Hip Thrust:** Hits entire glute, emphasizes upper glutes due to stabilization.
* **Barbell Back Squat:** Underrated glute builder, hits entire glute, especially middle. Deep squats are better.
* **Smith Machine Squat:** Similar to barbell squat, more glute dominant with feet forward.
* **Bulgarian Split Squat:** Deeper stretch than squats, emphasizes upper glutes, can be glute-focused with forward lean.
* **Kickbacks:** Good for upper glutes, especially with diagonal kick.
* **Step Ups:** Target upper glutes, deep stretch, better with higher box (at or above knee level).
* **Smith Machine Lunge:** Same benefits of the walking lunge, but more stationary.
* **Romanian Deadlift:** (#1 for lower glutes) Better than conventional for glute hypertrophy.
* **B-Tier:**
* **Barbell Hip Thrust:** Effective, but can be uncomfortable and awkward to set up.
* **Glute Bridge:** Easier setup than hip thrust, good for beginners, less range of motion.
* **Cable Hip Abduction:** Similar to machine abduction, but less stable and harder to overload.
* **Curtsy Lunge:** Good for upper glutes, but harder to overload than standard lunges.
* **Deadlift (Conventional):** Good glute builder, but fatiguing.
* **Sumo Deadlift:** Similar to conventional, may hit glute medius more.
* **Cable Pull Through:** Great for beginners, but awkward at heavy weight.
* **C-Tier:**
* **Frog Pumps:** Hard to load, doesn't stretch glutes well.
* **Lateral Banded Walk:** Minimal tension in stretch, good for warm-up only.
* **D-Tier (Worst):**
* **Donkey Kicks:** Hard to overload, little tension in stretch.
* **Fire Hydrants:** Similar issues to donkey kicks.
* **Kettlebell Swing:** Not enough tension for hypertrophy.