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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Explore/Quads

Trap Bar Deadlift

Also called Hex bar deadlift

BarbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes, Hamstrings

Also lower back, traps, forearms

You need

Trap bar

Trap bar setup →
How to do itPicture · 3 steps
  1. 1Stand in the center of the bar
  2. 2Hips down, chest up, grip the handles
  3. 3Push the floor away

Most common mistake

Hips too high, turning it into a stiff-legged pull.

Watch a demo
A
For cycling
#4 of 16
See the full list →
Research
75
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 75
Transfer · 45%4/5
Injury protection · 30%4/5
Practicality · 25%4/5

Loads the bones in a way riding never does.

How scores work

Machine taken? Swap to

  • ABulgarian Split SquatDumbbell
  • AHack SquatMachine
  • ALeg PressMachine
  • ABarbell Back SquatBarbell

Takes

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