Exercises
Exercises by equipment
Every exercise you can do with what you have, with a demo video and the how-to, and example sessions that open in RIRLift with the sets, reps, rest and RIR filled in.
By equipment
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Barbell exercises: the 18 lifts worth learning, and how to put them together
The 18 barbell exercises worth learning, grouped by squat, hinge, press, row and arms, with form steps, demo videos and three sessions that import in one tap.
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Bodyweight exercises: the 18 that build muscle, by muscle group
18 bodyweight exercises that build muscle, grouped by push, pull, legs and core, with how-tos and sessions for a bare floor, a pull-up bar, or harder variants.
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Cable exercises by muscle, with sessions for the cables you have
18 cable exercises for chest, back, shoulders, arms, legs and core, with steps, cues and three one-tap sessions: one station, a full gym, or a finisher.
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Dumbbell exercises for every muscle, and how to put them together
The 18 dumbbell exercises worth learning, grouped by chest, back, shoulders, arms, legs and core, with steps, cues, swaps and three sessions you can copy.
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Kettlebell exercises, grouped by what they train, with sessions for the bells you own
18 kettlebell exercises grouped by swing, squat, press, row and get-up, with steps, cues and three one-tap sessions for one bell, a heavier bell or a pair.
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Machine exercises for every muscle, with sessions for where you are
17 gym machine exercises by muscle, with setup, cues and three one-tap sessions: a first machine circuit, an upper/lower split, and a machines-only day.
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Resistance band exercises for every muscle, with the bands you own
17 resistance band exercises with video, grouped by muscle, plus three sessions to copy: a loop band set, handled bands and a door anchor, or bands in the gym.
By muscle and equipment
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Back exercises with dumbbells: lats, upper back, traps and lower back
The 14 best back exercises with dumbbells, grouped by lats, upper back, traps and lower back, with steps and video. Three ready sessions, bench or no bench.
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Chest exercises with dumbbells, with or without a bench
14 chest exercises with dumbbells, grouped by upper chest, presses, flies and floor-only moves, with three sessions to copy: no bench, a bench, or a gym add-on.
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Leg exercises with dumbbells: quads, hamstrings, glutes and calves
The 15 best leg exercises with dumbbells for quads, hamstrings, glutes and calves, with steps, cues and a demo each, plus 3 sessions that open in the app.
By exercise
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Arnold press: how to do it, and what to do instead
How to do the Arnold press: setup, the rotation that makes it work, mistakes, sets and reps for bigger shoulders, and the best Arnold press alternatives.
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Bench press: how to do it, and what to swap it for
How to bench press: setup, bar path, cues and the mistakes that stall it, plus sets, reps and the best bench press alternatives for any gym.
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Bent over row: how to do it, what it works, and what to do instead
How to do the barbell bent over row: setup, torso angle, the mistakes that turn it into a shrug, what it works, and the best bent over row alternatives.
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Bulgarian split squat: form, foot position and alternatives
How to do the Bulgarian split squat: where to put your front foot, how to bias quads or glutes, the mistakes to fix, and the best alternatives by equipment.
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Calf raises: how to do them, what they work and what to swap in
How to do calf raises: setup, range, standing vs seated, sets and reps, and the best calf raise alternative when the machine is taken or you train at home.
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Chest fly: how to do it, what it works, and what to swap it for
How to do a dumbbell chest fly: elbow angle, depth and the mistakes that turn it into a press, plus muscles worked, sets and reps, and the best alternatives.
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Chin ups: form, muscles worked and the best alternatives
How to do chin ups with a full hang every rep, what they work, how to get your first one, and the best chin up alternatives with or without a bar.
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Dips: how to do them, chest vs triceps, and what to do instead
How to do dips on parallel bars: chest vs tricep lean, depth, the mistakes that cut reps short, how to scale them, and the best dips alternatives.
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Dumbbell pullover: form, lats vs chest, and the best alternatives
How to do the dumbbell pullover, how to aim it at your lats or your chest, the floor version without a bench, and the best dumbbell pullover alternatives.
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Face pulls: how to do them, what they work, and what to do instead
How to do face pulls with a cable, band or dumbbells: setup, cues, the mistakes that move the work to your arms, and the best face pull alternatives.
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Farmer's walk: how to do it, what it works, and what to swap it for
How to do a farmer's walk with dumbbells: the pick-up, the walk and the set-down, what it works, how heavy to go, and the best carries and swaps to use instead.
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Front squat: how to do it, how to hold the bar and what to swap in
How to front squat: clean grip or cross-arm rack, the muscles it works, sets and reps, and the best front squat alternatives when the bar won't sit right.
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Glute bridge: how to do it, make it harder, and what to swap it for
How to do a glute bridge with your bodyweight or a dumbbell: setup, cues, mistakes, sets and reps, harder variations, and the best alternatives by equipment.
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Goblet squat: how to do it, what it works and what to swap in
How to do the goblet squat with a dumbbell or kettlebell, the muscles it works, sets and reps, and the best goblet squat alternatives when it gets too light.
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Hack squat: how to do it, what it works and what to swap in
How to do the hack squat: setup, foot placement, depth, muscles worked, sets and reps, and the best hack squat alternative when your gym has no machine.
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Hammer curl: how to do it, what it works, and what to swap it for
How to do a hammer curl: grip, elbow position and the mistakes that turn it into a swing, plus the muscles it works, sets and reps, and the best alternatives.
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Hip thrust: how to do it, what it works, and what to swap it for
How to do the hip thrust: setup, cues, common mistakes, sets and reps for glute growth, hip thrust vs glute bridge, and the best alternatives by equipment.
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Incline bench press: how to do it, the right angle, and alternatives
How to do the incline bench press: bench angle, setup, cues, the mistakes that turn it into a shoulder press, sets and reps, and the best alternatives.
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Inverted row: how to do it, make it harder, and what to swap it for
How to do the inverted row under a bar in a rack or Smith machine: setup, the cues that matter, how to make it harder, and the best inverted row alternatives.
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Kettlebell swing: how to do it, what it works, and what to swap it for
How to do the kettlebell swing: the hike, the hip snap, common mistakes, sets and reps, how heavy a bell to use, and the best swing alternatives by equipment.
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Landmine press: how to do it, and what to do instead
How to do the landmine press: setup, the arc to follow, what it works, sets and reps, and the best landmine press alternatives with dumbbells, bands or cables.
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Lat pulldown: form, grip width and the best alternatives
How to do the lat pulldown: setup, grip width, the cues that keep it on your lats, and the best lat pulldown alternatives for home or a busy gym.
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Lateral raises: how to do them, and what to do instead
How to do lateral raises: setup, cues, the mistakes that move the work to your traps, sets and reps for side delts, and the best lateral raise alternatives.
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Leg curl: how to do it, seated vs lying, and what to swap it for
How to do a leg curl: machine setup, cues, the mistakes that steal the stretch, seated vs lying, sets and reps, and the best leg curl alternatives at home.
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Leg extension: how to set the machine, do it and swap it
How to do the leg extension: seat and pad setup, form cues, muscles worked, sets and reps, and the best leg extension alternative when there is no machine.
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Leg press alternatives: what to do when the machine is taken or missing
The best leg press alternative for your gym or home: machine, barbell, dumbbell and bodyweight swaps that load your quads and glutes, plus leg press form.
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Overhead press: how to do it, and what to do instead
How to overhead press: rack setup, bar path, the mistakes that turn it into an incline press, sets and reps, and the best overhead press alternatives.
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Pallof press: how to do it, what it trains, and what to do instead
How to do the Pallof press with a cable or a band: setup, cues, the mistakes that let you twist, what it trains, and the best Pallof press alternatives.
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Pendlay row: how to do it, and what to swap it for
How to do a Pendlay row: the floor setup, the pull, the reset and the mistakes that turn it into a heave, plus sets, reps and the best Pendlay row alternatives.
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Preacher curl: how to do it, what it works, and what to swap it for
How to do a preacher curl: bench height, grip and the bottom of the rep, plus the muscles it works, sets and reps, and what to use when there is no bench.
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Pull ups: form, your first rep and the best alternatives
How to do pull ups with strict form, how to get your first rep, how many sets to do, and the best pull up alternatives with or without a bar.
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Push-ups: how to do them, what they work, and how to make them harder
How to do push-ups with good form, what they work, sets and reps, the variations that make them easier or harder, and the best push-up alternatives.
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Reverse fly: how to do it, and what to do instead
How to do the reverse fly with dumbbells: setup, cues, the mistakes that hand the work to your traps, sets and reps for rear delts, and the best alternatives.
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Romanian deadlift: how to do it, and what to swap it for
How to do a Romanian deadlift: setup, depth, cues and the mistakes that move it into your back, plus sets, reps and the best RDL alternatives.
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Seated cable row: form, grip and the best alternatives
How to do the seated cable row: setup, which handle and grip width to use, the mistakes that move it off your back, and the best alternatives.
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Shrugs: how to do them, and what to do instead
How to do shrugs with dumbbells: setup, cues, the mistakes that cut the range short, sets and reps for your traps, and the best shrug alternatives.
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Skull crushers: how to do them, what they work, and what to swap them for
How to do skull crushers: setup, cues, common mistakes, sets and reps for bigger triceps, EZ-bar vs dumbbells, and the best skull crusher alternatives.
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Split squat: how to do it, muscles worked and alternatives
Split squat with both feet down: how long a stance, how deep to go, quad or glute bias, the mistakes to fix, and alternatives for any equipment.
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Squat: how to do the barbell back squat, what it works and what to swap in
How to do the barbell back squat: setup, depth, muscles worked, sets and reps, variations, and the best squat alternative for every gym and goal.
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Step ups: form, box height and alternatives
How to do step ups: the box height for quads or glutes, how to stop the back leg from cheating, the mistakes to fix, and the best alternatives by equipment.
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Sumo deadlift: how to do it, muscles worked and alternatives
How to sumo deadlift: stance, grip, the cues that keep your hips down, sumo vs conventional, sets and reps, and the best sumo deadlift alternatives.
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Tricep pushdown: how to do it, which attachment to use, and what to do instead
How to do the tricep pushdown with a rope, straight bar or V-bar: setup, cues, the mistakes that steal the work, and the best tricep pushdown alternatives.
Looking for a full program?
The workout plans are complete programs for a muscle, a goal or a situation, built from the same exercises.