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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/Full body day

Full body day

One great pick for each major muscle. The best-ranked exercises for each muscle, filtered to your equipment. Machine taken? Tap any exercise for the next-best swap.

Full body workout
Your gym

Quads

Full ranking →
  1. 1S
    Hack Squat
    Machine
    95
  2. 2S
    Pendulum Squat
    Machine
    95
  3. 3S
    Single-Leg Leg Press
    Machine
    85
  4. 4A
    Leg Extension
    Machine
    83
  5. 5A
    Front-Foot-Elevated Split Squat
    Dumbbell
    81

Hamstrings

Full ranking →
  1. 1S
    Seated Leg Curl
    Machine
    95
  2. 2S
    Standing Leg Curl
    Machine
    88
  3. 3A
    Lying Leg Curl
    Machine
    83
  4. 4A
    B-Stance Romanian Deadlift
    Dumbbell
    81
  5. 5A
    Dumbbell Romanian Deadlift
    Dumbbell
    81

Chest

Full ranking →
  1. 1S
    Cable Fly
    Cable
    94
  2. 2S
    Pec Deck
    Machine
    94
  3. 3S
    High-to-Low Cable Fly
    Cable
    85
  4. 4A
    Incline Machine Press
    Machine
    79
  5. 5A
    Low-to-High Cable Fly
    Cable
    79

Back

Full ranking →
  1. 1S
    Machine Row
    Machine
    94
  2. 2S
    Assisted Pull-Up
    Machine
    91
  3. 3S
    Lat Pulldown
    Cable
    91
  4. 4S
    Neutral-Grip Pulldown
    Cable
    91
  5. 5S
    Plate-Loaded Pulldown
    Machine
    91

Shoulders

Full ranking →
  1. 1S
    Cable Lateral Raise
    Cable
    89
  2. 2S
    Machine Lateral Raise
    Machine
    88
  3. 3S
    Reverse Pec Deck
    Machine
    88
  4. 4A
    Lean-Away Lateral Raise
    Dumbbell
    84
  5. 5A
    Cable Rear Delt Fly
    Cable
    83

Glutes

Full ranking →
  1. 1A
    Deficit Reverse Lunge
    Dumbbell
    81
  2. 2A
    Hip Thrust Machine
    Machine
    81
  3. 3A
    Romanian Deadlift
    Barbell
    81
  4. 4A
    Smith Machine Hip Thrust
    Machine
    81
  5. 5A
    45° Back Extension
    Bodyweight
    80

Biceps

Full ranking →
  1. 1S
    Bayesian Cable Curl
    Cable
    95
  2. 2S
    Machine Preacher Curl
    Machine
    94
  3. 3S
    Incline Dumbbell Curl
    Dumbbell
    85
  4. 4A
    Cable Curl
    Cable
    83
  5. 5A
    EZ-Bar Curl
    Barbell
    81

Triceps

Full ranking →
  1. 1S
    Overhead Cable Extension
    Cable
    95
  2. 2S
    Cross-Body Cable Extension
    Cable
    89
  3. 3S
    Triceps Extension Machine
    Machine
    88
  4. 4S
    Overhead EZ-Bar Extension
    Barbell
    85
  5. 5A
    Rope Pushdown
    Cable
    81

Abs

Full ranking →
  1. 1S
    Cable Crunch
    Cable
    94
  2. 2S
    Machine Crunch
    Machine
    88
  3. 3A
    Ab Wheel Rollout
    Other
    71
  4. 4A
    Hanging Leg Raise
    Bodyweight
    70
  5. 5B
    Decline Sit-Up
    Bodyweight
    69