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

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 pull-ups land where they do — and what Judd recommends instead to build strength that transfers outside the gym.

Throughout the episode, Judd explains:

• What “functional” strength really means for everyday athletes
• Why some classic gym lifts rank lower than expected
• How injury risk, mobility limitations, and movement skill affect exercise selection
• The S-tier alternatives Judd prefers for pressing, pulling, arms, shoulders, and core
• How to train upper body strength for performance, resilience, and longevity

This episode is designed to challenge conventional training dogma.

If you care about training smarter, staying healthy, and building strength that actually carries over to life, this episode will change how you think about upper body exercise selection.

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The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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