Exact setup
We score one defined setup, not an exercise name in the abstract.
Loading muscle exercise tier list
Physique Skool exercise tier list
We score one defined setup, not an exercise name in the abstract.
This is a reasoned model, not a laboratory verdict. The tier uses absolute thresholds, not a forced curve.
D or U shows how much direct support sits behind that judgment. It never raises the tier.
Personal experience can explain context, but it never adds points.
Complete tier board
Theory tier and evidence grade answer different questions. Read both before choosing.
Showing 42 of 42 target-specific records.
Highest-ROI defaults. Strongest mechanics-first starting points for this target.
Machine pullover is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Dumbbell pullover is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Independent-arm machine pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Straight-Arm Pulldown - Cable is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Excellent options. Strong choices with a modest trade-off or more specific fit.
Lat pulldown (pronated grip) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Neutral-grip lat pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Plate-Loaded Isolateral Pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Reverse-grip (supinated) lat pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Straight-Arm Pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Chest-supported machine high row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Half-kneeling single-arm cable lat pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Low row machine (fixed path, neutral grip) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Single-arm cable lat pulldown, kneeling is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Single-Arm Lat Pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Bench-supported one-arm dumbbell lat row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Chest-supported independent-arm high row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Low-elbow seated cable lat row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Seated Cable Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Seated Cable Row - Neutral Grip is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Seated cable row, narrow V-handle is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Single-arm dumbbell row (bench-supported) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Chest-Supported Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Chest-Supported T-Bar Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Seal row (prone chest-supported) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Inverted Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Landmine Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Plate-Loaded Isolateral Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
T-Bar Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Counterweighted machine-assisted pull-up is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Single-Arm Cable Row - Kneeling Low Pulley is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Single-arm cable row from low pulley is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Useful options. Valid movements with a higher fatigue cost or less robust mechanics.
Barbell Bent-Over Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Chin-up (supinated grip) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Neutral-grip pull-up is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Pendlay row (dead-stop bent-over barbell row from floor) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Pull-up (pronated grip) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Weighted pull-up or chin-up is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Yates row (supinated bent-over barbell row) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Valid movements. Usually outperformed by easier, more stable defaults.
No matches in this tier.
Special-use and Held are not lower tiers. They sit outside the S-to-C ladder on purpose.
Kneeling lat pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Suspension / ring row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Assisted pull-up (machine or band) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Single-Arm Landmine Rotational Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
No records in this disposition.
Exercise selection rubric
Every rank starts with a biomechanical model of one muscle and one exact setup. The model traces target demand, resistance profile, stability, progression, and fatigue before assigning a tier.
Physique Skool LawScore the setup, not the exercise name.
Can the exact setup reliably bias the intended muscle instead of a neighboring limiter?
How directly the setup trains the muscle being ranked.
Can the target produce meaningful tension through a useful range of motion?
The quality of load the target receives across the rep.
Does the setup provide enough support for effort to reach the target muscle?
Whether balance and bracing help the lift or steal from it.
Can load, reps, range, and execution be progressed and measured consistently?
How cleanly the exercise supports repeatable overload.
Can the lifter train hard through tolerable positions without avoidable joint irritation?
The usable overlap between hard training and joint comfort.
How much non-target fatigue is paid for the local stimulus the exercise creates?
Local return relative to systemic, axial, grip, and setup fatigue.
Is the equipment, setup, loading, spotting, and transition cost realistic?
How easy the movement is to perform well in a real program.
Does the exercise suit the lifter's structure, skill, history, and preferences?
The personal factors that can override a useful default.
Method
Theory produces the default rank. Evidence confidence and known context reversals stay visible beside it.
Step 01
Compare one precise variation, target, and evidence set before judging the movement.
Step 02
Trace the target action, line of force, moment demands, muscle length, and resistance profile through the rep.
Step 03
Check whether equipment geometry, stability, another limiter, joint fit, or program role reverses the theoretical default.
Separate lens: Program contribution
Coverage, redundancy, time efficiency, and equipment access determine whole-program ROI. They do not change a muscle-specific score.
Separate label: Evidence confidence
Confidence reports how directly the available research supports the judgment. It never becomes bonus points for the exercise itself.