Explore

What are you training?

Every exercise ranked by research and by lifters, for every muscle and sport.

Muscles

Chest
  1. SCable Fly
  2. SPec Deck
  3. SHigh-to-Low Cable Fly
Back
  1. SMachine Row
  2. SAssisted Pull-Up
  3. SLat Pulldown
Shoulders
  1. SCable Lateral Raise
  2. SMachine Lateral Raise
  3. SReverse Pec Deck
Biceps
  1. SBayesian Cable Curl
  2. SMachine Preacher Curl
  3. SIncline Dumbbell Curl
Triceps
  1. SOverhead Cable Extension
  2. SCross-Body Cable Extension
  3. STriceps Extension Machine
Forearms
  1. SWrist Curl
  2. AReverse Wrist Curl
  3. BZottman Curl
Quads
  1. SHack Squat
  2. SPendulum Squat
  3. SSingle-Leg Leg Press
Hamstrings
  1. SSeated Leg Curl
  2. SStanding Leg Curl
  3. ALying Leg Curl
Glutes
  1. ADeficit Reverse Lunge
  2. AHip Thrust Machine
  3. ARomanian Deadlift
Calves
  1. SLeg Press Calf Raise
  2. SStanding Calf Raise
  3. SSmith Machine Calf Raise
Abs & core
  1. SCable Crunch
  2. SMachine Crunch
  3. AAb Wheel Rollout

Sports

Football (soccer)

Sprint faster, change direction harder, and stay off the injury list.

  1. SCopenhagen Plank
  2. SNordic Curl
  3. SBulgarian Split Squat
Running

Heavy strength work makes runners more economical. These are the lifts that do it.

  1. SSingle-Leg Calf Raise
  2. SBulgarian Split Squat
  3. SSeated Calf Raise
Basketball

Jump higher, land safer, own the paint.

  1. SBulgarian Split Squat
  2. SLateral Bound
  3. ASingle-Leg Calf Raise
Combat sports

BJJ, wrestling, MMA and boxing: grip, neck, hips and power.

  1. SNeck Curl & Extension
  2. STowel Hang
  3. AFarmer's Carry
Climbing

Finger strength first, pulling second, healthy shoulders always.

  1. SHangboard Hang
  2. SPull-Up
  3. AWeighted Pull-Up
Cycling

Heavy legs, a strong trunk and bones that riding alone won’t build.

  1. ABulgarian Split Squat
  2. AHack Squat
  3. ALeg Press
Racket sports

Tennis, padel, squash, badminton: rotation, lateral speed and shoulder health.

  1. SLateral Lunge
  2. SLateral Bound
  3. AMed Ball Rotational Throw
Golf

Clubhead speed comes from the ground up. Train it like that.

  1. SCable Woodchop
  2. ASingle-Leg RDL
  3. ALandmine Rotation
Swimming

Dryland work for a stronger pull, a faster start and durable shoulders.

  1. SPull-Up
  2. SStraight-Arm Pulldown
  3. ACable External Rotation
Skiing & snowboarding

Strong quads, resilient knees and legs that last until the last run.

  1. SBulgarian Split Squat
  2. SLateral Bound
  3. ALateral Lunge
Hybrid & fitness racing

Hyrox-style racing: run, push, pull, carry, repeat.

  1. SFarmer's Carry
  2. ASled Push
  3. ATreadmill Run
Functional fitness

CrossFit-style training: Olympic lifts, gymnastics and a big engine.

  1. SPull-Up
  2. AFront Squat
  3. APush Press

Splits

Push
Chest, shoulders and triceps.
Pull
Back, biceps, rear delts and forearms.
Legs
Quads, hamstrings, glutes and calves.
Upper
Everything above the belt.
Lower
Legs and core.
Full body
One great pick for each major muscle.