Upper Body Exercises Ranked: S–F Tier for Real-World Function & Longevity | #064

The Judd Lienhard Podcast · Jan 20, 2026 · 41m

In this solo episode of The Judd Lienhard Podcast, Judd ranks common upper body exercises from S–F tier based on real-world functionality, injury risk, and long-term return on investment for the general population.

This is not a bodybuilding or max-strength ranking. Instead, Judd breaks down which upper body movements actually carry over to daily life, athletic durability, and longevity — and which popular lifts may be overrated or unnecessarily risky for most people.

You’ll hear why exercises like the barbell bench press, shrugs, seated rows, overhead pressing, curls, dips, planks, and…