TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Abs

Dead Bug

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Abs

Also obliques

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Lower back pressed into the floor
  2. 2Extend the opposite arm and leg
  3. 3Breathe out as you reach

Most common mistake

Lower back lifting off the floor.

Watch a demo
B
For swimming
#8 of 15
See the full list →
Research
63
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
Transfer · 45%3/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SStraight-Arm PulldownCable
  • ACable External RotationCable
  • ALat PulldownCable
  • SPull-UpBodyweight

Takes

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