# RIRLift

> RIRLift is a workout tracker for iPhone and Apple Watch built around reps in reserve (RIR). It records the RIR a set was planned at alongside the RIR the lifter logged, so effort accuracy — the gap between intended and actual effort — is measurable. Its optional on-device Coach recommends the next load from the lifter's plan and logged RIR, and explains each recommendation.

The pages under For AI assistants are the reference material the app's context packs point at. They are written for a machine reader, identical for every user, and contain no personal data. They are linked below as Markdown; the same path without the .md suffix serves the HTML twin. The site itself is https://www.rirlift.com/.

## For AI assistants

- [Analysing RIRLift Training Data: Glossary and Rules](https://www.rirlift.com/ai/analyze.md): Reference for an AI reading a RIRLift "analyze my training" context pack — glossary, counting rules, and what the data cannot support.
- [RIRLift for AI Assistants: Training Data Reference](https://www.rirlift.com/ai/index.md): Reference pages for an AI reading a RIRLift training context pack — what the data means, how it is counted, and what it cannot support.
- [Drafting a program from RIRLift data](https://www.rirlift.com/ai/program.md): Reference for an AI drafting a training program from a RIRLift context pack — what the app knows and what it never asks.
- [RIRLift recovery and volume balance](https://www.rirlift.com/ai/recovery.md): Reference for an AI reading a RIRLift recovery context pack — how the freshness model works and what it is not.
- [Reading a stalling lift in RIRLift data](https://www.rirlift.com/ai/stall.md): Reference for an AI reading a RIRLift single-exercise pack: what a flat e1RM means next to the RIR trend, and what logged sets cannot explain.

## Guides

- [Lifting Guides: RIR, Volume & Overload](https://www.rirlift.com/guides/): Practical, evidence-based lifting guides on reps in reserve, weekly training volume for hypertrophy, and progressive overload, from the RIRLift team.
- [What Is RIR (Reps in Reserve)? A Lifter's Guide](https://www.rirlift.com/guides/reps-in-reserve/): RIR meaning explained for lifters: what reps in reserve is, how to estimate it, RIR vs RPE, an RIR-to-RPE chart, and what RIR to train at for hypertrophy.
- [How Many Sets Per Week for Muscle Growth?](https://www.rirlift.com/guides/training-volume-for-hypertrophy/): How many sets per week for muscle growth?
- [Progressive Overload: A Practical Guide](https://www.rirlift.com/guides/progressive-overload/): A practical guide to progressive overload for hypertrophy: the main ways to overload, the double-progression method with a worked example, and how to track it.
- [What Is a Mesocycle? Training Blocks for Lifters](https://www.rirlift.com/guides/mesocycle/): What is a mesocycle?
- [How RIRLift Picks Your Next Weight From Your Logged Sets](https://www.rirlift.com/guides/how-rirlift-picks-your-next-weight/): RIRLift sets each weight from the sets you logged, not the calendar.
- [Свържи своя AI с RIRLift](https://www.rirlift.com/guides/connect-your-ai/bg/): Дай на Claude или ChatGPT жив достъп само за четене до тренировките ти в RIRLift, за да отговаря с реалните ти числа — и да съставя програми, които преглеждаш в приложението.
- [Verbinde deine KI mit RIRLift](https://www.rirlift.com/guides/connect-your-ai/de/): Gib Claude oder ChatGPT einen aktuellen Nur-Lese-Einblick in dein RIRLift-Training, damit die KI mit deinen echten Zahlen antwortet — und Programme entwerfen kann, die du in der App prüfst.
- [Connect Claude or ChatGPT to Your RIRLift Training](https://www.rirlift.com/guides/connect-your-ai/): Give Claude or ChatGPT a live, read-only view of your RIRLift training so it answers with your real numbers and drafts programs you review in the app.
- [Connect Claude or ChatGPT to Your RIRLift Training](https://www.rirlift.com/guides/connect-your-ai/en-GB/): Give Claude or ChatGPT a live, read-only view of your RIRLift training so it answers with your real numbers and drafts programmes you review in the app.
- [Conecta tu IA a RIRLift](https://www.rirlift.com/guides/connect-your-ai/es-ES/): Dale a Claude o a ChatGPT una vista en directo y de solo lectura de tu entrenamiento en RIRLift para que responda con tus números reales — y pueda proponerte programas que revisas en la app.
- [Conecta tu IA a RIRLift](https://www.rirlift.com/guides/connect-your-ai/es-MX/): Dale a Claude o ChatGPT una vista en vivo y de solo lectura de tu entrenamiento en RIRLift para que responda con tus números reales — y pueda armar programas que tú revisas en la app.
- [Ühenda oma AI RIRLiftiga](https://www.rirlift.com/guides/connect-your-ai/et/): Anna Claude'ile või ChatGPT-le elav, ainult lugemisõigusega vaade oma RIRLifti treeningutele, et see vastaks sinu päris numbritega — ja saaks koostada programme, mille sa rakenduses üle vaatad.
- [Connecte ton IA à RIRLift](https://www.rirlift.com/guides/connect-your-ai/fr/): Donne à Claude ou ChatGPT une vue en direct, en lecture seule, de ton entraînement RIRLift — pour qu'il réponde avec tes vrais chiffres et puisse rédiger des programmes que tu valides dans l'app.
- [Poveži svoj AI s RIRLiftom](https://www.rirlift.com/guides/connect-your-ai/hr/): Daj Claudeu ili ChatGPT-u živ uvid u svoj RIRLift trening, samo za čitanje, da odgovara tvojim stvarnim brojkama — i može skicirati programe koje pregledaš u aplikaciji.
- [Collega la tua AI a RIRLift](https://www.rirlift.com/guides/connect-your-ai/it/): Dai a Claude o ChatGPT una vista live, in sola lettura, dei tuoi allenamenti RIRLift, così risponde con i tuoi numeri reali — e può creare programmi che rivedi nell'app.
- [AIをRIRLiftに接続する](https://www.rirlift.com/guides/connect-your-ai/ja/): ClaudeやChatGPTに、あなたのRIRLiftのトレーニングをリアルタイムかつ読み取り専用で見せましょう。実際の数値をもとに答えてくれるうえ、アプリ内で確認できるプログラムの下書きまで作成できます。まずは使いたいアシスタントを選びましょう。
- [AI를 RIRLift에 연결하기](https://www.rirlift.com/guides/connect-your-ai/ko/): Claude나 ChatGPT에 RIRLift 훈련 기록을 읽기 전용으로 실시간 공유해, 실제 숫자를 바탕으로 답하고 앱에서 검토할 프로그램까지 작성하도록 하세요.
- [Prijunk savo DI prie RIRLift](https://www.rirlift.com/guides/connect-your-ai/lt/): Suteik Claude ar ChatGPT gyvą, tik skaitymo prieigą prie savo RIRLift treniruočių, kad jis atsakytų tavo tikrais skaičiais — ir galėtų parengti programas, kurias peržiūri programėlėje.
- [Savieno savu AI ar RIRLift](https://www.rirlift.com/guides/connect-your-ai/lv/): Dod Claude vai ChatGPT dzīvu, tikai lasāmu skatu uz saviem RIRLift treniņiem, lai tas atbild ar taviem īstajiem skaitļiem — un var sagatavot programmas, ko tu pārskati lietotnē.
- [Verbind je AI met RIRLift](https://www.rirlift.com/guides/connect-your-ai/nl/): Geef Claude of ChatGPT een live, alleen-lezen blik op je RIRLift-training, zodat je antwoorden krijgt op basis van je echte cijfers — en programma's kunt laten opstellen die je in de app zelf beoordeelt.
- [Połącz swoją AI z RIRLift](https://www.rirlift.com/guides/connect-your-ai/pl/): Daj Claude lub ChatGPT podgląd na żywo (tylko do odczytu) do Twoich treningów w RIRLift — dzięki temu odpowiada na podstawie Twoich prawdziwych liczb i może przygotować plany, które przejrzysz w aplikacji.
- [Conecte sua IA ao RIRLift](https://www.rirlift.com/guides/connect-your-ai/pt-BR/): Dê ao Claude ou ao ChatGPT uma visão ao vivo e somente leitura do seu treino no RIRLift para que ele responda com os seus números reais — e monte programas que você revisa dentro do app.
- [Anslut din AI till RIRLift](https://www.rirlift.com/guides/connect-your-ai/sv/): Ge Claude eller ChatGPT en direkt, skrivskyddad inblick i din RIRLift-träning så att svaren bygger på dina riktiga siffror — och så att den kan skissa program som du granskar i appen.
- [将你的 AI 连接到 RIRLift](https://www.rirlift.com/guides/connect-your-ai/zh-Hans/): 让 Claude 或 ChatGPT 实时、只读地了解你在 RIRLift 的训练，用你真实的数据来回答——还能起草训练计划，让你在 App 里审核。选择你的助手，开始设置吧。
- [把你的 AI 連結到 RIRLift](https://www.rirlift.com/guides/connect-your-ai/zh-Hant/): 讓 Claude 或 ChatGPT 即時、唯讀地看見你在 RIRLift 的訓練，用你真實的數據來回答，還能草擬課表讓你在 App 裡審閱。選一個助手就能開始。
- [Свържи Claude с RIRLift: добави го от директорията с конектори на Claude](https://www.rirlift.com/guides/connect-your-ai/claude/bg/): Добави RIRLift от директорията с конектори на Claude и го сдвои с еднократен код от приложението, за да може Claude да чете тренировките ти и да съставя програми.
- [Claude mit RIRLift verbinden: aus Claudes Connector-Verzeichnis hinzufügen](https://www.rirlift.com/guides/connect-your-ai/claude/de/): Füge RIRLift aus Claudes Connector-Verzeichnis hinzu und koppel es mit einem Einmalcode aus der App, damit Claude dein Training lesen und Programme entwerfen kann.
- [Connect Claude to RIRLift: Add It from Claude's Connectors Directory](https://www.rirlift.com/guides/connect-your-ai/claude/): Add RIRLift from Claude's Connectors Directory and pair it with a one-time code from the app, so Claude can read your training and draft programs.
- [Connect Claude to RIRLift: Add It from Claude's Connectors Directory](https://www.rirlift.com/guides/connect-your-ai/claude/en-GB/): Add RIRLift from Claude's Connectors Directory and pair it with a one-time code from the app, so Claude can read your training and draft programmes.
- [Conecta Claude a RIRLift: añádelo desde el directorio de conectores de Claude](https://www.rirlift.com/guides/connect-your-ai/claude/es-ES/): Añade RIRLift desde el directorio de conectores de Claude y emparéjalo con un código de un solo uso de la app, para que Claude pueda leer tu entrenamiento y proponerte programas.
- [Conecta Claude a RIRLift: agrégalo desde el directorio de conectores de Claude](https://www.rirlift.com/guides/connect-your-ai/claude/es-MX/): Agrega RIRLift desde el directorio de conectores de Claude y empárejalo con un código de un solo uso de la app, para que Claude pueda leer tu entrenamiento y armar programas.
- [Ühenda Claude RIRLiftiga: lisa see Claude'i konnektorite kataloogist](https://www.rirlift.com/guides/connect-your-ai/claude/et/): Lisa RIRLift Claude'i konnektorite kataloogist ja seo see rakenduse ühekordse koodiga, et Claude saaks lugeda sinu treeninguid ja koostada programme.
- [Connecte Claude à RIRLift : ajoute-le depuis l'annuaire des connecteurs de Claude](https://www.rirlift.com/guides/connect-your-ai/claude/fr/): Ajoute RIRLift depuis l'annuaire des connecteurs de Claude et associe-le avec un code à usage unique de l'app, pour que Claude puisse lire ton entraînement et rédiger des programmes.
- [Poveži Claude s RIRLiftom: dodaj ga iz Claudeova direktorija konektora](https://www.rirlift.com/guides/connect-your-ai/claude/hr/): Dodaj RIRLift iz Claudeova direktorija konektora i upari ga jednokratnim kodom iz aplikacije, da Claude može čitati tvoj trening i skicirati programe.
- [Collega Claude a RIRLift: aggiungilo dalla directory dei connettori di Claude](https://www.rirlift.com/guides/connect-your-ai/claude/it/): Aggiungi RIRLift dalla directory dei connettori di Claude e abbinalo con un codice usa e getta dall'app, così Claude può leggere i tuoi allenamenti e creare programmi.
- [ClaudeをRIRLiftに接続する：Claudeのコネクターディレクトリから追加](https://www.rirlift.com/guides/connect-your-ai/claude/ja/): ClaudeのコネクターディレクトリからRIRLiftを追加し、アプリのワンタイムコードでペアリングすれば、Claudeがあなたのトレーニングを読み取り、プログラムの下書きを作成できます。
- [Claude를 RIRLift에 연결하기: Claude 커넥터 디렉터리에서 추가](https://www.rirlift.com/guides/connect-your-ai/claude/ko/): Claude 커넥터 디렉터리에서 RIRLift를 추가하고 앱의 일회용 코드로 페어링해, Claude가 훈련 기록을 읽고 프로그램을 작성하도록 하세요.
- [Prijunk Claude prie RIRLift: pridėk iš Claude jungčių katalogo](https://www.rirlift.com/guides/connect-your-ai/claude/lt/): Pridėk RIRLift iš Claude jungčių katalogo ir susiek jį vienkartiniu kodu iš programėlės, kad Claude galėtų skaityti tavo treniruotes ir rengti programas.
- [Savieno Claude ar RIRLift: pievieno no Claude savienotāju kataloga](https://www.rirlift.com/guides/connect-your-ai/claude/lv/): Pievieno RIRLift no Claude savienotāju kataloga un savieno to ar vienreizēju kodu no lietotnes, lai Claude varētu lasīt tavus treniņus un sagatavot programmas.
- [Verbind Claude met RIRLift: toevoegen vanuit de Connectors-directory van Claude](https://www.rirlift.com/guides/connect-your-ai/claude/nl/): Voeg RIRLift toe vanuit de Connectors-directory van Claude en koppel hem met een eenmalige code uit de app, zodat Claude je training kan lezen en programma's kan opstellen.
- [Połącz Claude z RIRLift: dodaj z katalogu konektorów Claude](https://www.rirlift.com/guides/connect-your-ai/claude/pl/): Dodaj RIRLift z katalogu konektorów Claude i sparuj go jednorazowym kodem z aplikacji, aby Claude mógł czytać Twoje treningi i przygotowywać plany.
- [Conecte o Claude ao RIRLift: adicione pelo diretório de conectores do Claude](https://www.rirlift.com/guides/connect-your-ai/claude/pt-BR/): Adicione o RIRLift pelo diretório de conectores do Claude e faça o pareamento com um código de uso único do app, para que o Claude leia o seu treino e monte programas.
- [Anslut Claude till RIRLift: lägg till från Claudes kopplingskatalog](https://www.rirlift.com/guides/connect-your-ai/claude/sv/): Lägg till RIRLift från Claudes kopplingskatalog och parkoppla den med en engångskod från appen, så att Claude kan läsa din träning och skissa program.
- [将 Claude 连接到 RIRLift：从 Claude 的连接器目录添加](https://www.rirlift.com/guides/connect-your-ai/claude/zh-Hans/): 从 Claude 的连接器目录添加 RIRLift，并用 App 中的一次性配对码完成配对，让 Claude 能读取你的训练并起草计划。
- [把 Claude 連結到 RIRLift：從 Claude 的連接器目錄加入](https://www.rirlift.com/guides/connect-your-ai/claude/zh-Hant/): 從 Claude 的連接器目錄加入 RIRLift，再用 App 裡的一次性配對碼完成配對，讓 Claude 能讀取你的訓練並草擬課表。
- [Свържи ChatGPT с RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/bg/): Стъпка по стъпка — включи режима за разработчици в ChatGPT, добави RIRLift като персонализиран MCP конектор и го сдвои с телефона си чрез еднократен код, за да може ChatGPT да чете тренировките ти и да съставя програми, които преглеждаш в приложението.
- [ChatGPT mit RIRLift verbinden](https://www.rirlift.com/guides/connect-your-ai/chatgpt/de/): Schritt für Schritt — aktiviere den Entwicklermodus in ChatGPT, füge RIRLift als eigenen MCP-Connector hinzu und koppel ihn über einen Einmalcode mit deinem Handy, damit ChatGPT dein Training lesen und Programme entwerfen kann, die du in der App prüfst.
- [Connect ChatGPT to RIRLift: Step-by-Step Connector Setup](https://www.rirlift.com/guides/connect-your-ai/chatgpt/): Turn on ChatGPT developer mode, add RIRLift as a custom MCP connector and pair it with a one-time code so ChatGPT can read your training and draft programs.
- [Connect ChatGPT to RIRLift: Step-by-Step Connector Setup](https://www.rirlift.com/guides/connect-your-ai/chatgpt/en-GB/): Turn on ChatGPT developer mode, add RIRLift as a custom MCP connector and pair it with a one-time code so ChatGPT can read your training and draft programmes.
- [Conecta ChatGPT a RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/es-ES/): Paso a paso — activa el modo de desarrollador en ChatGPT, añade RIRLift como conector MCP personalizado y empareja con tu teléfono usando un código de un solo uso para que ChatGPT pueda leer tu entrenamiento y proponerte programas que revisas en la app.
- [Conecta ChatGPT a RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/es-MX/): Paso a paso — activa el modo desarrollador en ChatGPT, agrega RIRLift como conector MCP personalizado y empárejalo con tu teléfono usando un código de un solo uso para que ChatGPT pueda leer tu entrenamiento y armar programas que revisas en la app.
- [Ühenda ChatGPT RIRLiftiga](https://www.rirlift.com/guides/connect-your-ai/chatgpt/et/): Samm-sammult — lülita ChatGPT-s sisse arendajarežiim, lisa RIRLift kohandatud MCP-konnektorina ja seo see ühekordse koodiga oma telefoniga, et ChatGPT saaks lugeda sinu treeninguid ja koostada programme, mille sa rakenduses üle vaatad.
- [Connecte ChatGPT à RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/fr/): Pas à pas — active le mode développeur dans ChatGPT, ajoute RIRLift comme connecteur MCP personnalisé et associe-le à ton téléphone avec un code à usage unique, pour que ChatGPT puisse lire ton entraînement et rédiger des programmes que tu valides dans l'app.
- [Poveži ChatGPT s RIRLiftom](https://www.rirlift.com/guides/connect-your-ai/chatgpt/hr/): Korak po korak — uključi razvojni način u ChatGPT-u, dodaj RIRLift kao prilagođeni MCP konektor i upari ga s telefonom jednokratnim kodom, da ChatGPT može čitati tvoj trening i skicirati programe koje pregledaš u aplikaciji.
- [Collega ChatGPT a RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/it/): Passo per passo — attiva la modalità sviluppatore in ChatGPT, aggiungi RIRLift come connettore MCP personalizzato e abbinalo al telefono con un codice usa e getta, così ChatGPT può leggere i tuoi allenamenti e creare programmi che rivedi nell'app.
- [ChatGPTをRIRLiftに接続する](https://www.rirlift.com/guides/connect-your-ai/chatgpt/ja/): ステップごとに解説します。ChatGPTでデベロッパーモードをオンにし、RIRLiftをカスタムMCPコネクターとして追加して、ワンタイムコードでスマートフォンとペアリングすれば、ChatGPTがあなたのトレーニングを読み取り、アプリで確認できるプログラムの下書きを作成できます。
- [ChatGPT를 RIRLift에 연결하기](https://www.rirlift.com/guides/connect-your-ai/chatgpt/ko/): 단계별 안내 — ChatGPT에서 개발자 모드를 켜고 RIRLift를 사용자 지정 MCP 커넥터로 추가한 뒤 일회용 코드로 휴대폰과 페어링해, ChatGPT가 훈련 기록을 읽고 앱에서 검토할 프로그램을 작성하도록 하세요.
- [Prijunk ChatGPT prie RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/lt/): Žingsnis po žingsnio — įjunk ChatGPT kūrėjo režimą, pridėk RIRLift kaip pasirinktinę MCP jungtį ir susiek ją su telefonu vienkartiniu kodu, kad ChatGPT galėtų skaityti tavo treniruotes ir rengti programas, kurias peržiūri programėlėje.
- [Savieno ChatGPT ar RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/lv/): Soli pa solim — ieslēdz ChatGPT izstrādātāja režīmu, pievieno RIRLift kā pielāgotu MCP savienotāju un savieno to ar telefonu, izmantojot vienreizēju kodu, lai ChatGPT varētu lasīt tavus treniņus un sagatavot programmas, ko tu pārskati lietotnē.
- [Verbind ChatGPT met RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/nl/): Stap voor stap — zet de ontwikkelaarsmodus aan in ChatGPT, voeg RIRLift toe als aangepaste MCP-connector en koppel hem aan je telefoon met een eenmalige code, zodat ChatGPT je training kan lezen en programma's kan opstellen die je in de app beoordeelt.
- [Połącz ChatGPT z RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/pl/): Krok po kroku — włącz tryb programisty w ChatGPT, dodaj RIRLift jako własny konektor MCP i sparuj go z telefonem jednorazowym kodem, aby ChatGPT mógł czytać Twoje treningi i przygotowywać plany, które przejrzysz w aplikacji.
- [Conecte o ChatGPT ao RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/pt-BR/): Passo a passo — ative o modo de desenvolvedor no ChatGPT, adicione o RIRLift como conector MCP personalizado e faça o pareamento com o celular usando um código de uso único, para que o ChatGPT leia o seu treino e monte programas que você revisa no app.
- [Anslut ChatGPT till RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/sv/): Steg för steg — slå på utvecklarläge i ChatGPT, lägg till RIRLift som en anpassad MCP-koppling och parkoppla den med din telefon med en engångskod så att ChatGPT kan läsa din träning och skissa program som du granskar i appen.
- [将 ChatGPT 连接到 RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/zh-Hans/): 一步步操作——在 ChatGPT 中打开开发者模式，把 RIRLift 添加为自定义 MCP 连接器，再用一次性配对码与手机配对，让 ChatGPT 能读取你的训练并起草计划，供你在 App 里审核。
- [把 ChatGPT 連結到 RIRLift](https://www.rirlift.com/guides/connect-your-ai/chatgpt/zh-Hant/): 一步一步——在 ChatGPT 開啟開發者模式，把 RIRLift 加為自訂 MCP 連接器，再用一次性配對碼跟手機配對，讓 ChatGPT 能讀取你的訓練並草擬課表，供你在 App 裡審閱。

## Tools

- [Strength Training Calculators and Charts](https://www.rirlift.com/tools/): Free lifting calculators: one-rep max for every lift, RPE and RIR charts, strength standards, DOTS and Wilks, plate loading, warm-ups, 5/3/1 and more.
- [One-Rep Max Calculator (RIR-Adjusted)](https://www.rirlift.com/tools/one-rep-max-calculator/): Estimate your 1RM from any hard set, including the reps you left in reserve.
- [Session Builder: Sets, Reps and Loads for Your Gear](https://www.rirlift.com/tools/session-builder/): Pick exercises, say what gear you have, add one recent set, and get a session with sets, reps, RIR, rest and starting loads that opens in RIRLift in one tap.
- [10 Rep Max Calculator: Weight for Sets of 10](https://www.rirlift.com/tools/10-rep-max-calculator/): 10 rep max calculator: estimate your 10RM from any set, counting the reps you had left, and get the weight for sets of 10 at 1, 2 or 3 reps in reserve.
- [1000 Pound Club Calculator: How Far Off Are You?](https://www.rirlift.com/tools/1000-pound-club-calculator/): 1000 pound club calculator: add up your squat, bench and deadlift, see how many pounds you have left, and how to split the gap across the three lifts.
- [3 Rep Max Calculator: Your Heavy Triple](https://www.rirlift.com/tools/3-rep-max-calculator/): 3 rep max calculator: estimate your 3RM from any set, counting the reps you had left, and get the load for heavy triples at 1, 2 or 3 reps in reserve.
- [5/3/1 Calculator: Wendler's 4-Week Cycle](https://www.rirlift.com/tools/531-calculator/): 531 calculator: enter your squat, bench, deadlift and press maxes to get Wendler's training max and every set of the 4-week 5/3/1 cycle, in kg or lb.
- [Average Bench Press for Men and Women](https://www.rirlift.com/tools/average-bench-press/): Average bench press for men and women by bodyweight and age, from over 417,000 raw powerlifting competitors, with a chart in kg and lb.
- [Bench Press Calculator: Your Max From Any Set](https://www.rirlift.com/tools/bench-press-calculator/): Bench press calculator: estimate your bench max from any hard set, counting the reps you had left, then get your rep maxes and loads for the next session.
- [Bench Press Chart: Max From Reps and Percentages](https://www.rirlift.com/tools/bench-press-chart/): Bench press chart for any max: loads from 50% to 100% with the reps each allows, plus a bench max chart for 135, 185, 225 or 315 lb for reps.
- [Bench Press Standards: How Much Should You Bench?](https://www.rirlift.com/tools/bench-press-standards/): Bench press standards by bodyweight, sex and age from over 417,000 raw powerlifting competitors.
- [Curl Max Calculator: Bicep Curl 1RM From Any Set](https://www.rirlift.com/tools/bicep-curl-calculator/): Curl max calculator: enter a strict bicep curl set and the reps you had left to get your curl max and the weights for sets of 6 to 15, barbell or dumbbell.
- [Calories Burned Lifting Weights Calculator](https://www.rirlift.com/tools/calories-burned-lifting-weights-calculator/): Calories burned lifting weights calculator: enter bodyweight, workout length and session type to estimate calories from 2024 Compendium MET values.
- [Deadlift Max Calculator: Your 1RM From Any Set](https://www.rirlift.com/tools/deadlift-calculator/): A deadlift max calculator that counts the reps you had left.
- [Deadlift Weight Chart: Percentages and Loads](https://www.rirlift.com/tools/deadlift-chart/): Deadlift weight chart in lb and kg: the load at every percentage of your max, the reps each allows, and deadlift numbers for men and women by bodyweight.
- [Deadlift Standards: How Much Should You Deadlift?](https://www.rirlift.com/tools/deadlift-standards/): Deadlift standards and the average deadlift by bodyweight, sex and age, from over 417,000 raw powerlifting competitors.
- [DOTS Calculator: Your Score and What It Means](https://www.rirlift.com/tools/dots-calculator/): DOTS calculator: enter sex, bodyweight and total to get your DOTS score, the total needed for 5, 10 or 20 more points, and the DOTS raw competitors reach.
- [Dumbbell Bench Press Calculator: Max Per Hand](https://www.rirlift.com/tools/dumbbell-bench-press-calculator/): Dumbbell bench press calculator: enter the weight of one dumbbell, your reps and reps left, and get your max per hand and the pair to use for 6, 8 and 10.
- [Dumbbell to Barbell Bench Calculator](https://www.rirlift.com/tools/dumbbell-to-barbell-calculator/): Dumbbell to barbell calculator: enter a dumbbell bench set to estimate your barbell bench max and working loads, from studies that tested both lifts.
- [What Weight Dumbbells Should I Use? Calculator](https://www.rirlift.com/tools/dumbbell-weight-calculator/): What weight dumbbells should I use?
- [FFMI Calculator: Fat-Free Mass Index](https://www.rirlift.com/tools/ffmi-calculator/): FFMI calculator: enter height, weight and body fat to get your fat-free mass index, height-normalized as in Kouri 1995, with real athlete averages.
- [Front Squat to Back Squat Ratio Calculator](https://www.rirlift.com/tools/front-squat-to-back-squat-calculator/): Front squat to back squat ratio: in studies of both lifts, the front squat was 82% of a full-depth back squat.
- [How Much Weight Should I Lift? Calculator](https://www.rirlift.com/tools/how-much-weight-should-i-lift/): How much weight should I lift?
- [Strength Calculator: How Strong Am I?](https://www.rirlift.com/tools/how-strong-am-i/): Strength calculator: enter your squat, bench press and deadlift to get a strength score from 0 to 100 against raw powerlifting competitors your size.
- [Incline Bench Press Max Calculator](https://www.rirlift.com/tools/incline-bench-press-calculator/): Incline bench press max calculator: enter a set and the reps you had left to get your incline 1RM, working loads, and how incline compares with flat bench.
- [IPF GL Points Calculator: Classic and Equipped](https://www.rirlift.com/tools/ipf-gl-points-calculator/): IPF GL points calculator: score a classic or equipped total or bench press the way IPF meets do, see what 100 points means, and what raw competitors score.
- [Leg Press Calculator: Max and Working Loads](https://www.rirlift.com/tools/leg-press-calculator/): Leg press calculator: enter a set and the reps you had left to get your leg press max and the plates to load for sets of 8, 10, 12 and 15 on your machine.
- [Leg Press to Squat Calculator](https://www.rirlift.com/tools/leg-press-to-squat-calculator/): Leg press to squat calculator: enter a leg press set to see the back squat it points to, the full range from the only study of both, and how to find your squat.
- [Muscle Gain Calculator: Realistic Monthly Rate](https://www.rirlift.com/tools/muscle-gain-calculator/): Muscle gain calculator: see how much muscle you can realistically gain in a month and a year from your sex, bodyweight and years of training.
- [1 Rep Max Chart: Percentages, Reps and Loads](https://www.rirlift.com/tools/one-rep-max-chart/): A 1 rep max chart of percentages and the reps each allows, to failure and with 2 in reserve.
- [Overhead Press Calculator: Your OHP Max](https://www.rirlift.com/tools/overhead-press-calculator/): Overhead press calculator for strict, military or shoulder press: enter a set and the reps you had left to get your OHP max and next session's loads.
- [Barbell Calculator: Plates Per Side for Any Weight](https://www.rirlift.com/tools/plate-calculator/): Barbell calculator for kg and lb: enter a target weight, your bar and the plates you have, and see exactly what goes on each side, heaviest first.
- [Powerlifting Calculator: Total, DOTS, Wilks, GL](https://www.rirlift.com/tools/powerlifting-calculator/): Powerlifting calculator: enter your squat, bench and deadlift to get your total, its DOTS, Wilks and IPF GL scores, and its percentile among raw competitors.
- [Progressive Overload Calculator: Bench Progression](https://www.rirlift.com/tools/progressive-overload-calculator/): Bench press progression made simple: enter your weight, weakest-set reps and rep range, and this progressive overload calculator gives your next weight.
- [Pull-Up Calculator: Weighted Pull-Up Max](https://www.rirlift.com/tools/pull-up-calculator/): Pull up calculator: estimate your weighted pull-up max from bodyweight, belt weight or band assistance, reps and reps in reserve.
- [Push-Up Calculator: How Much Weight You Push](https://www.rirlift.com/tools/push-up-weight-calculator/): Push up calculator: enter your bodyweight and push-up variation to see how much weight you press, from knee push-ups to feet on a 60 cm box.
- [Rep Max Calculator: 1RM to 12RM From One Set](https://www.rirlift.com/tools/rep-max-calculator/): Rep max calculator: enter one set and the reps you had left to get every rep max from 1RM to 12RM, plus the load for each rep count with 2 reps in reserve.
- [RIR Calculator: Reps in Reserve for Any Lift](https://www.rirlift.com/tools/rir-calculator/): RIR calculator for lifting: enter your max and a set to see how many reps in reserve you had left, plus a reps in reserve chart of 1RM percentages.
- [RPE Calculator: Estimated Max and Next-Set Load](https://www.rirlift.com/tools/rpe-calculator/): Free RPE calculator: enter weight, reps and RPE to estimate your 1RM, then get the load for your next prescribed set, like 3 reps at RPE 9, rounded to plates.
- [RPE Chart: RPE to Percentage of 1RM](https://www.rirlift.com/tools/rpe-chart/): RPE chart for lifting: the percentage of your 1RM for 1 to 12 reps at RPE 6 to 10, half steps included.
- [Sets and Reps Chart and Rep Range Calculator](https://www.rirlift.com/tools/sets-and-reps-calculator/): Sets and reps chart that fits your training: pick a goal, an exercise type and how often you train it to get sets, rep range, reps in reserve and rest.
- [Sets Per Muscle Group Per Week Calculator](https://www.rirlift.com/tools/sets-per-muscle-group-calculator/): How many sets per muscle group per week?
- [Smith Machine Bar Weight by Machine](https://www.rirlift.com/tools/smith-machine-bar-weight/): Smith machine bar weight from each maker's spec: 5 to 16 kg (11 to 35 lb).
- [Smolov Jr. Calculator: Squat and Bench](https://www.rirlift.com/tools/smolov-jr-calculator/): Smolov Jr calculator: enter your squat or bench max and a weekly increment to get the load for all 12 sessions of the three-week program, in kg or lb.
- [Squat Max Chart: Percentages and Loads](https://www.rirlift.com/tools/squat-chart/): Squat max chart: enter your max for the load at every percentage and the reps each allows, then compare your squat with lifters at your bodyweight.
- [Squat Standards: How Much Should You Squat?](https://www.rirlift.com/tools/squat-standards/): Squat standards by bodyweight, sex and age from over 417,000 raw powerlifting competitors, plus the average squat.
- [Strength Ratios Calculator: Squat, Bench, Deadlift](https://www.rirlift.com/tools/strength-ratios-calculator/): Strength ratios calculator: compare your squat to deadlift and squat to bench ratios with those of raw powerlifters, and see which lift lags and by how much.
- [Strength Standards: Squat, Bench and Deadlift](https://www.rirlift.com/tools/strength-standards/): Strength standards calculator for squat, bench press, deadlift and total, by sex and bodyweight, from over 417,000 raw powerlifting competitors.
- [Trap Bar Deadlift Calculator: Max From Any Set](https://www.rirlift.com/tools/trap-bar-deadlift-calculator/): Trap bar deadlift calculator: estimate your hex bar max from any set, including the reps you had left, and get loads for triples, fives and eights.
- [Warm-Up Calculator: Sets, Reps and Plates](https://www.rirlift.com/tools/warm-up-calculator/): Warm up calculator: enter your working weight and equipment to get your warm-up sets, reps and plates per side, with the same short ramp the RIRLift app uses.
- [Weighted Dip Calculator: Your Dip Max](https://www.rirlift.com/tools/weighted-dip-calculator/): Weighted dip calculator: estimate your dip max from bodyweight, belt weight or machine assistance, reps and reps in reserve, and see what to add for 5s and 8s.
- [Wilks Score Calculator: Original and Wilks 2020](https://www.rirlift.com/tools/wilks-calculator/): Wilks score calculator: enter sex, bodyweight and total for your Wilks score and the 2020 version on its 600 scale, plus the Wilks raw competitors reach.
- [How Long Should a Workout Be? Calculator](https://www.rirlift.com/tools/workout-duration-calculator/): How long should a workout be?

## Workouts

- [Workouts You Can Copy: Plans With Demo Videos](https://www.rirlift.com/workouts/): Free workout plans by muscle and situation, with demo videos for every exercise.
- [Best Workout With Dumbbells: 3 Plans](https://www.rirlift.com/workouts/best-dumbbell-workout/): The best workout with dumbbells for a light pair at home, adjustable dumbbells and a bench, or 30 minutes.
- [Best Workout for Home: 3 Plans, Little Gear](https://www.rirlift.com/workouts/best-home-workout/): The best workout for home with no equipment, a pull-up bar and bands, or one kettlebell.
- [Best Workout for Abs: 3 Plans You Can Load](https://www.rirlift.com/workouts/best-workout-for-abs/): The best workout for abs uses weighted crunches, hanging raises and rotation you can load.
- [Best Workout for Arms: Biceps, Triceps, Forearms](https://www.rirlift.com/workouts/best-workout-for-arms/): The best workout for arms: biceps, triceps and forearms in one plan.
- [Best Workout for Back: Lats, Thickness and Traps](https://www.rirlift.com/workouts/best-workout-for-back/): The best workout for back pairs a vertical pull, a row and a shrug.
- [Best Workout for Beginners: 3 Simple Plans](https://www.rirlift.com/workouts/best-workout-for-beginners/): The best workout for beginners is full body, 2 to 3 days a week.
- [Best Workout for Biceps: 3 Plans to Copy](https://www.rirlift.com/workouts/best-workout-for-biceps/): The best workout for biceps for your setup: full gym, dumbbells at home, or arms that lag behind your back.
- [Best Workout for Chest: Upper Chest and Dumbbells](https://www.rirlift.com/workouts/best-workout-for-chest/): Three chest workouts: full gym with upper-chest focus, dumbbells only, or pressing that spares sore shoulders.
- [Best Workout for Forearms: 3 Plans to Copy](https://www.rirlift.com/workouts/best-workout-for-forearms/): The best workout for forearms trains flexors, extensors and the brachioradialis.
- [Best Workout for Full Body: 3 Plans to Copy](https://www.rirlift.com/workouts/best-workout-for-full-body/): The best workout for full body: a squat, hinge, press, pull and a few small moves.
- [Best Workout for Glutes and Butt: 3 Plans](https://www.rirlift.com/workouts/best-workout-for-glutes/): The best workout for your butt: hip thrusts, deep squats, split squats and abduction.
- [Best Workout for Golf: 3 Plans for Golfers](https://www.rirlift.com/workouts/best-workout-for-golf/): The best workout for golf builds rotational power, single-leg strength and a strong back.
- [Best Workout for Hamstrings: Hinges and Curls](https://www.rirlift.com/workouts/best-workout-for-hamstrings/): The best workout for hamstrings, by situation: a gym add-on, a no-machine home session, and a plan for cramp-prone hamstrings.
- [Best Workout for Legs: Quads, Glutes and Calves](https://www.rirlift.com/workouts/best-workout-for-legs/): The best workout for legs, by situation: a two-day gym split, a dumbbell home session, and a knee- and back-friendly plan.
- [Best Workout for Lower Back: 3 Strength Plans](https://www.rirlift.com/workouts/best-workout-for-lower-back/): The best workout for lower back pairs a hip hinge with a back extension and bracing core work.
- [Best Workout Routine for Men: 3 Plans to Copy](https://www.rirlift.com/workouts/best-workout-for-men/): The best workout routine for men, as 3 plans to copy: a 4-day upper/lower for chest, shoulders and arms, a 3-day push/pull/legs, and a big-3 strength plan.
- [Best Strength Workout for Runners: 3 Plans](https://www.rirlift.com/workouts/best-workout-for-runners/): The best strength workout for runners, by situation: new to lifting, an off-season build, and a once-a-week marathon block session.
- [Best Workout for Seniors: Strength and Balance](https://www.rirlift.com/workouts/best-workout-for-seniors/): Strength, power and balance plans for adults 65+: starting from scratch, training at home with a chair, or already active.
- [Best Workout for Shoulders: 3 Plans for Every Delt](https://www.rirlift.com/workouts/best-workout-for-shoulders/): The best workout for shoulders trains front, side and rear delts.
- [Best Workout for Inner Thighs and Full Thighs](https://www.rirlift.com/workouts/best-workout-for-thighs/): The best workout for inner thighs and whole thighs: a gym plan, a dumbbell-and-band home plan, and a beginner plan.
- [Best Workout for Triceps: 3 Plans for All 3 Heads](https://www.rirlift.com/workouts/best-workout-for-triceps/): The best workout for triceps: overhead work for the long head, a heavy press, and pushdowns.
- [Best Workout for Upper Body: 3 Copyable Plans](https://www.rirlift.com/workouts/best-workout-for-upper-body/): The best workout for upper body balances press, pull, delts and arms.
- [Best Workout for Women: 3 Strength Plans to Copy](https://www.rirlift.com/workouts/best-workout-for-women/): The best workout for women is real strength training with extra glute work.
- [Best Workout for Women Over 50 (and Men 40+)](https://www.rirlift.com/workouts/best-workout-over-40-and-50/): Full-body strength plans for women and men over 40 and 50: restarting, achy joints, or protecting bone in menopause.
- [Best Workout Plan for Muscle Gain: 3 Programs](https://www.rirlift.com/workouts/best-workout-plan-for-muscle-gain/): The best workout plan for muscle gain for where you are: 3 copyable programs with sets, reps, RIR targets and deloads, for beginners and intermediates.
- [Best Workout Routine: 3, 4 or 6 Days](https://www.rirlift.com/workouts/best-workout-routine/): The best workout routine fits the days you can train: full body on 3, upper/lower on 4, push/pull/legs on 6.

## Exercises

- [Exercises by Equipment: Demos and Sessions](https://www.rirlift.com/exercises/): Dumbbell, kettlebell, barbell, band and bodyweight exercises with demo videos and how-tos, plus example sessions that open in RIRLift with the sets and reps filled in.
- [5 Minute Warm Up: The Shortest Full Routine](https://www.rirlift.com/exercises/5-minute-warm-up/): A 5 minute warm up that covers every stage: rope, leg swings, walkouts, push-up plus, pull-aparts, two ramp-up sets.
- [Ab Crunch Machine: How to Use It, Muscles](https://www.rirlift.com/exercises/ab-crunch-machine/): How to use the ab crunch machine at the gym: seat and pad setup, curling your spine instead of pulling with your arms, what it works, sets and reps.
- [Ab Exercises at Home: 13 Best Moves](https://www.rirlift.com/exercises/ab-exercises-at-home/): The 13 best ab exercises at home, from floor crunches to hanging raises and the ab wheel, with video and three home ab workouts for your gear.
- [Ab Exercises at the Gym: 12 Best Moves](https://www.rirlift.com/exercises/ab-exercises-at-the-gym/): The 12 best ab exercises at the gym: cable and machine crunches, captain's chair, Pallof press, landmine and rollouts, with video and three gym ab workouts.
- [Ab Exercises for Men: 12 Picks and 3 Plans](https://www.rirlift.com/exercises/ab-exercises-for-men/): 12 ab exercises for men, from weighted cable crunches to hanging leg raises and rollouts, with three plans for the gym, home and loaded ab training.
- [Ab Exercises for Seniors: 11 Moves, 3 Plans](https://www.rirlift.com/exercises/ab-exercises-for-seniors/): 11 ab and stomach exercises for seniors, on the mat, standing or on machines, with demos, how to scale each one and three plans set by reps in reserve.
- [Ab Exercises for Weight Loss: 12 Moves, 3 Plans](https://www.rirlift.com/exercises/ab-exercises-for-weight-loss/): 12 ab exercises for weight loss, what they can and cannot do for belly fat, and ab routines: beginner at home, after lifting in the gym, and no floor work.
- [Ab Exercises for Women Over 50: 11 Core Picks](https://www.rirlift.com/exercises/ab-exercises-for-women-over-50/): 11 ab and core exercises for women over 50, on the floor, standing or at the gym, with three plans: 10 minutes at home, a gym finisher and standing only.
- [Ab Exercises for Women: 11 for Toned Abs](https://www.rirlift.com/exercises/ab-exercises-for-women/): 11 ab exercises for women for toned, defined abs: upper abs, lower abs and obliques, with video, plus three ab workouts for home, dumbbells or the gym.
- [Ab Exercises with Dumbbells: 9 Best](https://www.rirlift.com/exercises/ab-exercises-with-dumbbells/): The 9 best ab and core exercises with dumbbells: chops, weighted crunches, side planks and carries, with video and three dumbbell ab workouts.
- [Ab Wheel Alternatives: 9 Rollout Swaps](https://www.rirlift.com/exercises/ab-wheel-alternatives/): No ab wheel?
- [Abs Warm Up: 6 Minutes Before Ab Work](https://www.rirlift.com/exercises/abs-warm-up/): An abs warm up to copy: rower, jumping jacks, reverse crunches, knee raises and a plank, then a light set of your first loaded ab exercise.
- [Adductor Exercises at Home: 9 Picks](https://www.rirlift.com/exercises/adductor-exercises-at-home/): The 9 best adductor exercises at home, from Copenhagen planks to Cossack squats and band adduction, with steps, cues and three RIR plans by gear and sport.
- [Anterior Chain Exercises: 11 Picks and 3 Plans](https://www.rirlift.com/exercises/anterior-chain-exercises/): 11 anterior chain exercises for the quads, hip flexors, abs, chest and front shoulders, with a front-and-back split, a home session and a quad add-on day.
- [Arm Day Warm Up: 8-Minute Routine](https://www.rirlift.com/exercises/arm-day-warm-up/): An arm day warm up to copy: 3 minutes of rowing, arm circles, walkouts and band work, then ramp-up sets of your first curl or press.
- [Arm Exercises at Home: 13 for Biceps and Triceps](https://www.rirlift.com/exercises/arm-exercises-at-home/): 13 arm exercises at home for biceps, triceps and forearms, with or without dumbbells, plus a 15-minute no-equipment workout and two dumbbell plans.
- [Arm Exercises at the Gym: 14 Best Moves](https://www.rirlift.com/exercises/arm-exercises-at-the-gym/): The 14 best arm exercises at the gym, sorted by barbell, cable, machine and dumbbell station, with video, plus three plans for beginners, finishers and arm day.
- [Arm Exercises for Beginners: 10 Easy Starts](https://www.rirlift.com/exercises/arm-exercises-for-beginners/): 10 arm exercises for beginners, machines and cables first, then dumbbells.
- [Arm Exercises for Men: 13 Picks and 3 Plans](https://www.rirlift.com/exercises/arm-exercises-for-men/): 13 arm exercises for men for biceps, triceps and forearms, with plans for two gym arm days, dumbbells and a bar at home, and elbows that ache.
- [Arm Exercises for Seniors: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/arm-exercises-for-seniors/): 12 arm and upper body exercises for seniors: curls, triceps work, presses and rows with light dumbbells, bands or cables, with demos and three plans.
- [Arm Exercises for Strength: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/arm-exercises-for-strength/): Arm exercises for strength: close-grip bench, chin-ups, dips, curls, skullcrushers and grip work, with rep ranges and three plans for gym, one arm day or home.
- [Arm Exercises for Weight Loss: 12 Moves, 3 Plans](https://www.rirlift.com/exercises/arm-exercises-for-weight-loss/): 12 arm exercises for weight loss, triceps first for the back of the arm, with a home dumbbell plan, a gym add-on and a no-weights plan.
- [Arm Exercises for Women Over 50: 11 Picks](https://www.rirlift.com/exercises/arm-exercises-for-women-over-50/): 11 arm exercises for women over 50 for biceps, triceps and shoulders, with dumbbells, bands or cables, plus three plans with starting weights and sets.
- [Arm Exercises for Women: 12 That Tone](https://www.rirlift.com/exercises/arm-exercises-for-women/): 12 arm exercises for women to tone and strengthen the backs of the arms, biceps and shoulders, at home or at the gym, with video and three ready sessions.
- [Arm Exercises With Kettlebell: 13 Best](https://www.rirlift.com/exercises/arm-exercises-with-kettlebell/): 13 kettlebell arm exercises for biceps, triceps and forearms, with steps and video, plus three plans for one bell, a pair, or a bench and a pair.
- [Arm Fat Exercises: 12 Picks and 3 Plans](https://www.rirlift.com/exercises/arm-fat-exercises/): 12 arm fat exercises for the backs of your arms, biceps and shoulders, from kickbacks to overhead extensions, with home, gym and fat-loss circuit plans.
- [Arnold Press Alternatives: 10 Swaps That Work](https://www.rirlift.com/exercises/arnold-press-alternatives/): The best Arnold press alternatives for heavier pressing, a shoulder that dislikes the twist, or home training, with form for each and three sessions to run.
- [Arnold Press: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/arnold-press/): 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.
- [Assisted Pull-Up Alternatives: 12 Swaps](https://www.rirlift.com/exercises/assisted-pull-up-alternatives/): Assisted pull-up alternatives when the machine is taken or missing: pulldowns, band pull-ups and rows, plus sessions that build your first pull-up.
- [Back Day Warm-Up: Rows and Pulldowns](https://www.rirlift.com/exercises/back-day-warm-up/): A back day warm-up: rowing machine, walkouts, band pull-aparts, banded rows and supermans, then ramp-up sets of barbell rows, pulldowns or machine rows.
- [Back Exercises at Home: 14 Picks](https://www.rirlift.com/exercises/back-exercises-at-home/): 14 back exercises at home with a pull-up bar, dumbbells, kettlebells, bands or nothing, with steps and video.
- [Back Exercises at the Gym: 15 Picks](https://www.rirlift.com/exercises/back-exercises-at-the-gym/): 15 back exercises at the gym: pulldowns, cable rows, back machines and barbell rows, with steps and video, and three gym back sessions by experience.
- [Back Exercises for Beginners: 12 Easy Starts](https://www.rirlift.com/exercises/back-exercises-for-beginners/): Back exercises for beginners, machine-first: pulldowns, rows and assisted pull-ups with steps and video, plus three starter back workouts for gym or home.
- [Back Exercises for Men: 13 Picks and 3 Plans](https://www.rirlift.com/exercises/back-exercises-for-men/): 13 back exercises for men: pull-ups, pulldowns, rows, deadlifts and face pulls, with plans for two gym back days, a bar and dumbbells, or a sore lower back.
- [Back Exercises for Seniors: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/back-exercises-for-seniors/): 12 back strengthening exercises for seniors for the upper and lower back, with machines, dumbbells or bands, demos and three plans, including a sore-back one.
- [Back Exercises for Strength: 12 Lifts, 3 Plans](https://www.rirlift.com/exercises/back-exercises-for-strength/): Back exercises for strength: deadlifts, rows, pull-ups and back extensions, with rep ranges and three plans for a barbell gym, machines or a home pull-up bar.
- [Back Exercises for Women: 16 That Work](https://www.rirlift.com/exercises/back-exercises-for-women/): 16 back exercises for women for a stronger, more defined back, better posture and a first pull-up, with steps, video and three sessions for gym or home.
- [Back Exercises With Dumbbells: 14 Picks](https://www.rirlift.com/exercises/back-exercises-with-dumbbells/): The 14 best back exercises with dumbbells, grouped by lats, upper back, traps and lower back, with steps and video.
- [Back Exercises With Kettlebell: 11 Picks](https://www.rirlift.com/exercises/back-exercises-with-kettlebell/): 11 kettlebell back exercises for lats, upper back, traps and lower back, with steps and video, plus sessions for one bell, two bells or 20 minutes.
- [Back Extension Alternatives: 13 Swaps](https://www.rirlift.com/exercises/back-extension-alternatives/): The best back extension and hyperextension alternative for your gym or home: barbell, cable, dumbbell, ball, band and floor swaps, plus three sessions.
- [Back Fat Exercises: 12 Picks and 3 Plans](https://www.rirlift.com/exercises/back-fat-exercises/): 12 back fat exercises for the upper, middle and lower back: pulldowns, rows, rear flies and back extensions, with gym, home and lower-back plans to follow.
- [Back Warm-Up: Upper and Lower Back](https://www.rirlift.com/exercises/back-warm-up/): A back warm-up for upper and lower back: brisk walk, walkouts, windshield wipers, dead bugs, back extensions, scapular squeezes, then ramp-up sets.
- [Badminton Warm Up: 8-Minute Routine](https://www.rirlift.com/exercises/badminton-warm-up/): A badminton warm-up in 8 minutes: alternate-foot rope, ankle and leg swings, cossack squats, face pulls, then skater hops and single-leg jumps for the lunge.
- [Band Pull-Apart: Form, Muscles, Reps](https://www.rirlift.com/exercises/band-pull-apart/): How to do a band pull-apart: grip, arm height, the shoulder-blade squeeze, muscles worked, common mistakes, how it compares to a reverse fly, and sets and reps.
- [Barbell Arm Exercises: 11 Best Lifts](https://www.rirlift.com/exercises/barbell-arm-exercises/): The 11 best barbell arm exercises for biceps, triceps and forearms, with steps and video, plus three barbell arm workouts with sets and reps in reserve.
- [Barbell Back Exercises: 12 Best Lifts](https://www.rirlift.com/exercises/barbell-back-exercises/): The 12 best barbell back exercises for lats, upper back, traps and lower back, with steps and video, plus three sessions for garage, gym and tired backs.
- [Barbell Bicep Exercises: 9 Curls and Rows](https://www.rirlift.com/exercises/barbell-bicep-exercises/): Nine barbell bicep exercises, from the strict curl and preacher curl to underhand rows, with video and steps, plus three biceps sessions by setup.
- [Barbell Chest Exercises: 9 Bar-Only Picks](https://www.rirlift.com/exercises/barbell-chest-exercises/): Nine barbell chest exercises for the flat, incline and decline angles, with steps, video and three sessions for a full rack, a flat bench only, or no bench.
- [Barbell Core Exercises: 10 Lifts for a Strong Core](https://www.rirlift.com/exercises/barbell-core-exercises/): Ten barbell core exercises, from rollouts and landmine twists to front squats and good mornings, with video and steps, plus three barbell core plans.
- [Barbell Curl: Form, Muscles, Barbell vs Dumbbell](https://www.rirlift.com/exercises/barbell-curl/): How to do a barbell curl with strict form: grip width, elbow position, the muscles it works, good weights, and how it compares to dumbbell curls.
- [Barbell Exercises for Women: 11 Lifts, 3 Plans](https://www.rirlift.com/exercises/barbell-exercises-for-women/): 11 barbell exercises for women, from squat, deadlift and hip thrust to bench and overhead press, with bar weights to start at and three plans by experience.
- [Barbell Exercises: 18 Lifts by Movement Pattern](https://www.rirlift.com/exercises/barbell-exercises/): 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.
- [Barbell Leg Exercises: 12 Lifts, 3 Plans](https://www.rirlift.com/exercises/barbell-leg-exercises/): 12 barbell leg exercises for quads, hamstrings, glutes and calves, with steps and video.
- [Barbell Row Alternatives: 13 Swaps by Equipment](https://www.rirlift.com/exercises/barbell-row-alternatives/): The best barbell row alternative for a sore back, a home gym or no barbell: machine, cable, barbell, dumbbell and bodyweight rows, plus three sessions.
- [Barbell Shoulder Exercises: 14 Best Moves](https://www.rirlift.com/exercises/barbell-shoulder-exercises/): The 14 best barbell shoulder exercises, from overhead and landmine presses to upright rows, plus three plans for no rack, a full rack, or sore shoulders.
- [Barbell Tricep Exercises: 8 Lifts for Mass](https://www.rirlift.com/exercises/barbell-tricep-exercises/): 8 barbell tricep exercises: close-grip bench, JM press, floor press, EZ-bar skullcrushers and overhead presses.
- [Baseball Warm Up: Team Routine Before Throwing](https://www.rirlift.com/exercises/baseball-warm-up/): A 15-minute baseball warm-up before you throw: jog, hip and shoulder mobility, band work for the arm, rotation and sprints.
- [Baseball Workout: Plans for Players](https://www.rirlift.com/exercises/baseball-workout/): A baseball workout built around leg drive, rotational power and arm care, with off-season, in-season and first-time plans for pitchers and position players.
- [Bench Exercises: 16 Moves for a Full Body](https://www.rirlift.com/exercises/bench-exercises/): 16 weight bench exercises for chest, back, shoulders, arms, glutes and abs, with steps, cues and three sessions for dumbbells, short weeks or a rack.
- [Bench Press Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/bench-press-alternatives/): The best bench press alternative for your gym or home: machine, barbell, dumbbell and bodyweight swaps, picks for sore shoulders, and example chest sessions.
- [Bench Press: Form, Muscles, Alternatives](https://www.rirlift.com/exercises/bench-press/): 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.
- [Bent Over Row: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/bent-over-row/): 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.
- [Bicep Curl Alternatives: 13 Swaps by Equipment](https://www.rirlift.com/exercises/bicep-curl-alternatives/): Bicep curl alternatives for the gym, home dumbbells or no weights: barbell, cable, dumbbell, band and bodyweight swaps, with three ready arm sessions.
- [Bicep Exercises at Home: 13 Picks, Any Gear](https://www.rirlift.com/exercises/bicep-exercises-at-home/): 13 bicep exercises at home: chin-ups, doorway curls, band curls and one-dumbbell or kettlebell curls, with steps, video and plans by what you own.
- [Bicep Exercises at the Gym: 13 Best Picks](https://www.rirlift.com/exercises/bicep-exercises-at-the-gym/): 13 bicep exercises for the gym: barbell and EZ-bar curls, cable curls, preacher and incline curls, chin-ups.
- [Bicep Exercises for Beginners: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/bicep-exercises-for-beginners/): 11 bicep exercises for beginners: dumbbell, EZ-bar, cable and band curls plus chin-ups, with demos and plans for home dumbbells, the gym and no weights.
- [Bicep Exercises for Men: 13 Picks and 3 Plans](https://www.rirlift.com/exercises/bicep-exercises-for-men/): The best bicep exercises for men, from barbell and incline curls to preacher, hammer and chin-ups, with beginner, gym and home plans set by reps in reserve.
- [Bicep Exercises for Strength: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/bicep-exercises-for-strength/): Bicep exercises for strength: barbell and EZ-bar curls, weighted chin-ups, incline, preacher and hammer curls, with set counts and three plans.
- [Bicep Exercises for Women: 9 That Work](https://www.rirlift.com/exercises/bicep-exercises-for-women/): 9 bicep exercises for women, for home and the gym, with steps, video and form cues.
- [Bicep Exercises With Kettlebell: 7 Best Picks](https://www.rirlift.com/exercises/bicep-exercises-with-kettlebell/): 7 kettlebell bicep exercises, from the two-hand curl to concentration curls and gorilla rows, with steps and video, plus three kettlebell biceps plans.
- [BJJ Warm Up Exercises: 10-Minute Routine](https://www.rirlift.com/exercises/bjj-warm-up-exercises/): BJJ warm up exercises in 10 minutes: rowing or jacks, crawls, hip and neck-free bridging drills, and core work so you roll ready, not tired.
- [Bodyweight Ab Exercises: 13 Best Picks](https://www.rirlift.com/exercises/bodyweight-ab-exercises/): 13 bodyweight ab exercises for the six-pack, obliques and planks, no equipment needed, with steps, video and three plans from first crunch to dragon flag.
- [Bodyweight Arm Exercises: 9 No-Weight Moves](https://www.rirlift.com/exercises/bodyweight-arm-exercises/): 9 bodyweight arm exercises for biceps, triceps and grip: push-up and dip variations, the doorway curl and chin-ups.
- [Bodyweight Back Exercises: 11 Best Moves](https://www.rirlift.com/exercises/bodyweight-back-exercises/): 11 bodyweight back exercises, from floor moves with no equipment to pull-up variations and the front lever, with steps, video and three sessions by level.
- [Bodyweight Bicep Exercises: 7 That Work](https://www.rirlift.com/exercises/bodyweight-bicep-exercises/): Seven bodyweight bicep exercises, from the doorway curl you can do with no equipment to chin-up variations, with steps, video and three ready plans.
- [Bodyweight Core Exercises: 13 Best Picks](https://www.rirlift.com/exercises/bodyweight-core-exercises/): 13 bodyweight core exercises that train your abs, obliques and lower back by resisting movement, with steps, video and three no-equipment core plans.
- [Bodyweight Exercises for Beginners: 13 Moves](https://www.rirlift.com/exercises/bodyweight-exercises-for-beginners/): 13 bodyweight exercises for beginners, from incline push-ups to wall sits, with demos and three no-equipment plans that tell you when to make each move harder.
- [Bodyweight Exercises for Men: 14 Picks, 3 Plans](https://www.rirlift.com/exercises/bodyweight-exercises-for-men/): The best bodyweight exercises for men: push-up and pull-up progressions, dips, skater squats, Nordic curls and planks, with beginner, bar and travel plans.
- [Bodyweight Exercises for Muscle Gain: 3 Plans](https://www.rirlift.com/exercises/bodyweight-exercises-for-muscle-gain/): Pull-ups, dips, archer push-ups, pistol squats and Nordic curls that keep building muscle without weights, with how to progress each and three home plans.
- [Bodyweight Exercises for Runners: 13 Moves](https://www.rirlift.com/exercises/bodyweight-exercises-for-runners/): Bodyweight exercises for runners: skater and pistol squats, Nordic curls, single-leg calf raises, hops and side planks, with beginner and advanced plans.
- [Bodyweight Exercises for Seniors: 12 Picks](https://www.rirlift.com/exercises/bodyweight-exercises-for-seniors/): 12 bodyweight exercises for seniors that need no equipment: chair squats, wall and counter push-ups, side leg raises, planks and more, with three plans.
- [Bodyweight Exercises for Strength: 14 Picks](https://www.rirlift.com/exercises/bodyweight-exercises-for-strength/): 14 bodyweight exercises for strength, with the harder version that comes next for each: push-ups to archers, rows to pull-ups, squats to pistols.
- [Bodyweight Exercises for Weight Loss: 12 Moves](https://www.rirlift.com/exercises/bodyweight-exercises-for-weight-loss/): 12 bodyweight exercises for weight loss, from squats and push-ups to burpees, with a beginner circuit, a 20-minute interval plan and a no-jump plan.
- [Bodyweight Exercises for Women Over 50](https://www.rirlift.com/exercises/bodyweight-exercises-for-women-over-50/): 11 bodyweight exercises for women over 50 that build strength at home: squats, lunges, bridges, push-ups and core, with three plans and how to progress.
- [Bodyweight Exercises for Women: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/bodyweight-exercises-for-women/): 13 bodyweight exercises for women for legs, glutes, arms, back and core, with the harder version of each and three no-equipment plans from first workout on.
- [Bodyweight Exercises: 18 Moves by Muscle Group](https://www.rirlift.com/exercises/bodyweight-exercises/): 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.
- [Bodyweight Full Body Exercises: 15 Picks](https://www.rirlift.com/exercises/bodyweight-full-body-exercises/): 15 bodyweight full body exercises sorted by legs, back of the body, push, pull and core, with steps and video.
- [Bodyweight Glute Exercises: 11 Best Moves](https://www.rirlift.com/exercises/bodyweight-glute-exercises/): The 11 best bodyweight glute exercises with steps and video, plus three no-equipment glute workouts for beginners, stronger lifters and small spaces.
- [Bodyweight Lower Body Exercises: 12 Picks](https://www.rirlift.com/exercises/bodyweight-lower-body-exercises/): 12 bodyweight lower body exercises for quads, hamstrings, glutes, inner thighs and calves, with steps and video, plus three no-equipment leg sessions.
- [Bodyweight Pec Exercises: 11 Moves](https://www.rirlift.com/exercises/bodyweight-pec-exercises/): 11 bodyweight pec exercises, from incline push-ups to dips and one-arm push-ups, with video and three no-equipment plans built on reps in reserve.
- [Bodyweight Quad Exercises: 7 Picks](https://www.rirlift.com/exercises/bodyweight-quad-exercises/): The 7 best bodyweight quad exercises, no equipment needed: squats, lunges, sissy squats, skater and pistol squats.
- [Bodyweight Shoulder Exercises: 12 Best Moves](https://www.rirlift.com/exercises/bodyweight-shoulder-exercises/): The 12 best bodyweight shoulder exercises, beginner to advanced, with steps and video, plus three no-equipment plans from first push-ups to handstand push-ups.
- [Bodyweight Tricep Exercises: 10 No-Gear Picks](https://www.rirlift.com/exercises/bodyweight-tricep-exercises/): 10 bodyweight tricep exercises, from close-grip push-ups to floor and bench dips, with steps and video, plus three no-equipment triceps sessions.
- [Bodyweight Upper Body Exercises: 12 Picks](https://www.rirlift.com/exercises/bodyweight-upper-body-exercises/): 12 bodyweight upper body exercises for chest, shoulders, back and arms, with steps and video, plus three sessions: no bar, doorway bar, or park bars.
- [Box Squat: Form, Box Height, Benefits](https://www.rirlift.com/exercises/box-squat/): How to box squat with a barbell: box height, sitting back without crashing down, how it compares to a regular squat, sets and reps, and when to use it.
- [Bulgarian Split Squat Alternatives: 11 Swaps](https://www.rirlift.com/exercises/bulgarian-split-squat-alternatives/): The best Bulgarian split squat alternative for poor balance, no bench, beginners or home: 11 one-leg swaps with how-to, plus three ready leg sessions.
- [Bulgarian Split Squat: Form, Muscles, Alternatives](https://www.rirlift.com/exercises/bulgarian-split-squat/): 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.
- [Cable Arm Exercises: 9 Picks for Bis and Tris](https://www.rirlift.com/exercises/cable-arm-exercises/): 9 cable arm exercises: curls, pushdowns, overhead extensions, kickbacks and a forearm move.
- [Cable Crunch Alternatives: 10 Swaps by Equipment](https://www.rirlift.com/exercises/cable-crunch-alternatives/): The best cable crunch alternative for the gym or home: machine, bench, pull-up bar, dumbbell and bodyweight ab swaps, with form and three ab sessions.
- [Cable Crunch: Standing & Kneeling Form, Weight](https://www.rirlift.com/exercises/cable-crunch/): How to do the cable crunch standing or kneeling: rope setup, curling your spine instead of hinging, how much weight to use, sets and reps for visible abs.
- [Cable Curl Alternatives: 13 Swaps by Equipment](https://www.rirlift.com/exercises/cable-curl-alternatives/): The best cable curl alternative for your setup: cable, barbell, dumbbell, band and bodyweight curls, with how-to and three ready arm sessions.
- [Cable Curl: Form, Attachments, Variations](https://www.rirlift.com/exercises/cable-curl/): How to do the cable curl for biceps: setup, form, which attachment to use, how it compares to barbell and EZ-bar curls, variations, and sets, reps and RIR.
- [Cable Exercises: 18 Moves, 3 Sessions](https://www.rirlift.com/exercises/cable-exercises/): 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.
- [Cable Fly Alternatives: 11 Swaps by Equipment](https://www.rirlift.com/exercises/cable-fly-alternatives/): The best cable fly and cable crossover alternative for your gym or home: machine, dumbbell, band and bodyweight swaps, with form and example chest sessions.
- [Cable Kickback Alternatives: 10 Glute Swaps](https://www.rirlift.com/exercises/cable-kickback-alternatives/): Cable kickback alternatives for any setup: machine, landmine, dumbbell, band and no-equipment glute swaps with form cues and ready-to-run sessions.
- [Cable Lat Exercises: 9 Pulldowns and Rows](https://www.rirlift.com/exercises/cable-lat-exercises/): The 9 best cable lat exercises: pulldowns, low rows, single-arm and straight-arm cable work, with steps and video, plus three cable-only lat sessions.
- [Cable Lateral Raise Alternatives: 9 Swaps](https://www.rirlift.com/exercises/cable-lateral-raise-alternatives/): Cables taken or none at home?
- [Cable Leg Exercises: 7 Best Moves](https://www.rirlift.com/exercises/cable-leg-exercises/): The 7 cable leg exercises that earn a spot: cable goblet and split squats, pull-throughs, kickbacks, leg curls, calf raises and hip flexion.
- [Cable Pec Exercises: 5 Fly Angles](https://www.rirlift.com/exercises/cable-pec-exercises/): The 5 cable pec exercises that cover the whole chest: high-to-low, low-to-high, single-arm, flat and incline cable flies.
- [Cable Pull-Through: Form, Muscles, Alternatives](https://www.rirlift.com/exercises/cable-pull-through/): How to do the cable pull-through: setup, hinging instead of squatting, the muscles it works, sets and reps in RIR, and alternatives at home or in the gym.
- [Calf Exercises at Home: 5 Best Moves](https://www.rirlift.com/exercises/calf-exercises-at-home/): The 5 calf exercises worth doing at home with a step, dumbbells or a kettlebell: standing raises for the gastrocnemius, seated raises for the soleus.
- [Calf Exercises at the Gym: 11 Machine Picks](https://www.rirlift.com/exercises/calf-exercises-at-the-gym/): The 11 best calf exercises at the gym: standing, seated, leg press, Smith and cable raises with steps and video, plus three calf sessions.
- [Calf Exercises for Strength: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/calf-exercises-for-strength/): Calf exercises for strength: standing, seated, single-leg and leg press calf raises plus jump rope, with tempo, rep ranges and plans for gym, home and runners.
- [Calf Raise Alternatives: 13 Swaps by Equipment](https://www.rirlift.com/exercises/calf-raise-alternatives/): Standing calf machine taken or missing?
- [Calf Raises: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/calf-raises/): 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.
- [Calisthenics for Beginners: 14 Moves, 3 Plans](https://www.rirlift.com/exercises/calisthenics-exercises-for-beginners/): 14 calisthenics exercises for beginners as progressions: incline push-up to pike push-up, rows to pull-ups, bench dips to bar dips, with three plans by setup.
- [Calisthenics Exercises: 14 Moves and Skills](https://www.rirlift.com/exercises/calisthenics-exercises/): The 14 calisthenics exercises that build real strength: pull-ups, dips, muscle-ups, L-sits, levers and one-leg squats, with three bar-and-floor plans.
- [Calves Warm Up: Rope, Raises, Hops](https://www.rirlift.com/exercises/calves-warm-up/): A 6-minute calves warm up: jump rope, ankle circles, walkouts, slow single-leg calf raises, skips and fast feet, with plans for calf day, running and jumping.
- [Cardio Exercises at Home: 12 No-Machine Picks](https://www.rirlift.com/exercises/cardio-exercises-at-home/): The best cardio exercises at home with no machines: jumping jacks, high knees, jump rope, shadow boxing and more, with 10-minute, rope and beginner sessions.
- [Cardio Exercises for Men: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/cardio-exercises-for-men/): 12 cardio exercises for men, from the rower and air bike to running and jump rope, with easy cardio for lifters, a 30-minute running build and rope rounds.
- [Cardio Exercises for Weight Loss: 13 Picks](https://www.rirlift.com/exercises/cardio-exercises-for-weight-loss/): The best cardio exercises for weight loss, from brisk walking and the rower to the stair climber and jump rope, plus the strength work that keeps your muscle.
- [Cardio Exercises for Women: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/cardio-exercises-for-women/): 12 cardio exercises for women, from brisk walking and the stair climber to jump rope and shadow boxing, with walking, gym-machine and at-home weekly plans.
- [Cheerleading Warm Up: 12-Minute Team Routine](https://www.rirlift.com/exercises/cheerleading-warm-up/): A cheerleading warm up for practice or competition: jog and jacks, swings and lunges, wrist and shoulder prep, then jumps and turns.
- [Chest Activation Exercises: Pre-Bench Routine](https://www.rirlift.com/exercises/chest-activation-exercises/): Chest activation exercises before bench or push-ups: band flies, Svend presses and pec deck reps, plus rear-delt work to set your shoulders.
- [Chest Exercises at Home: 13 Picks](https://www.rirlift.com/exercises/chest-exercises-at-home/): 13 chest exercises at home: push-ups for no equipment, floor presses for a pair of dumbbells, bench and band moves.
- [Chest Exercises at the Gym: 12 Picks](https://www.rirlift.com/exercises/chest-exercises-at-the-gym/): 12 chest exercises at the gym: barbell and dumbbell presses, machines, the pec deck, cable crossovers and dips.
- [Chest Exercises for Beginners: 10 Easy Starts](https://www.rirlift.com/exercises/chest-exercises-for-beginners/): Ten chest exercises for beginners: machines first, a push-up ladder for home, then dumbbells and the bench press.
- [Chest Exercises for Men: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/chest-exercises-for-men/): 13 chest exercises for men: bench, incline and dumbbell presses, flys, dips and push-ups, with plans for two gym days, home dumbbells and sore shoulders.
- [Chest Exercises for Strength: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/chest-exercises-for-strength/): Chest exercises for strength and mass: bench press variations, dumbbell presses, dips and flyes, with rep ranges and three weekly plans set by reps in reserve.
- [Chest Exercises for Women: 12 Picks](https://www.rirlift.com/exercises/chest-exercises-for-women/): 12 chest exercises for women: upper chest presses, a push-up progression and flies, with video, plus three plans for home, gym machines or a bench.
- [Chest Exercises With Dumbbells: 14 Moves, Sessions](https://www.rirlift.com/exercises/chest-exercises-with-dumbbells/): 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.
- [Chest Fly Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/chest-fly-alternatives/): The best chest fly alternative for your gym or home: machine, cable, dumbbell, band and bodyweight swaps, shoulder-friendly picks, and example chest sessions.
- [Chest Fly: How to Do It, Muscles, Alternatives](https://www.rirlift.com/exercises/chest-fly/): 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.
- [Chest Press Alternatives: 11 Swaps by Equipment](https://www.rirlift.com/exercises/chest-press-alternatives/): The best machine chest press alternative for your gym or home: Smith, barbell, dumbbell and bodyweight swaps, with form and ready-made chest sessions.
- [Chest-Supported Row Alternatives: 11 Swaps](https://www.rirlift.com/exercises/chest-supported-row-alternatives/): The best chest-supported row alternative is the incline dumbbell row.
- [Chest-Supported Row: Incline Dumbbell Form](https://www.rirlift.com/exercises/chest-supported-row/): How to do the chest-supported dumbbell row on an incline bench: bench angle, grip for lats vs upper back, muscles worked, sets and reps, and machine options.
- [Chest Warm-Up Exercises: 8 Moves to Use](https://www.rirlift.com/exercises/chest-warm-up-exercises/): Eight chest warm-up exercises, from kneeling and incline push-ups to push-up plus, band flies, walkouts and chest throws, with reps and three routines.
- [Chin-Up Alternatives: 12 Swaps for Gym and Home](https://www.rirlift.com/exercises/chin-up-alternatives/): Chin-up alternatives for when you can't do one, have no bar, or your elbows hurt: pulldown, band, row and bodyweight swaps, plus three ready sessions.
- [Chin-Ups: Form, Muscles Worked and Alternatives](https://www.rirlift.com/exercises/chin-ups/): 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.
- [Close-Grip Bench Press Alternatives: 10 Swaps](https://www.rirlift.com/exercises/close-grip-bench-press-alternatives/): Close-grip bench press alternatives for a busy bench, no spotter or home dumbbells: dip, barbell, dumbbell and push-up swaps, with three ready sessions.
- [Close-Grip Bench Press: Form, Grip Width](https://www.rirlift.com/exercises/close-grip-bench-press/): How to do the close-grip bench press: how narrow to grip, elbow position, the muscles it works, why it feels harder than a regular bench, and sets and reps.
- [Compound Back Exercises: 12 Lifts, 3 Plans](https://www.rirlift.com/exercises/compound-back-exercises/): The best compound back exercises for width and thickness: deadlifts, rows and pull-ups, with a back day for mass, an upper-lower plan and a home version.
- [Compound Chest Exercises: 11 Presses, 3 Plans](https://www.rirlift.com/exercises/compound-chest-exercises/): The best compound chest exercises: barbell, dumbbell, machine and bodyweight presses, with plans for size, a bigger bench and home training.
- [Compound Exercises: 13 Lifts and 3 Routines](https://www.rirlift.com/exercises/compound-exercises/): The compound exercises that cover every movement pattern: squat, hinge, lunge, push and pull, with a 3-day, a beginner and a 2-day compound-only routine.
- [Compound Leg Exercises: 12 Picks, 3 Leg Days](https://www.rirlift.com/exercises/compound-leg-exercises/): The best compound leg exercises: squats, hinges, leg press and split squats, balanced between quads and hamstrings, with gym, upper-lower and dumbbell plans.
- [Compound Shoulder Exercises: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/compound-shoulder-exercises/): The best compound shoulder exercises: overhead presses, push presses, upright rows and rear-delt rows, with a shoulder day, a twice-a-week plan and a home plan.
- [Concentration Curl: Form, Muscles, Sets](https://www.rirlift.com/exercises/concentration-curl/): How to do a dumbbell concentration curl: elbow placement, how far to curl, how it compares to a preacher curl, sets and reps in RIR, and good alternatives.
- [Copenhagen Plank Alternatives: 8 Swaps](https://www.rirlift.com/exercises/copenhagen-plank-alternatives/): Copenhagen plank alternatives for your inner thighs and core: adductor machine, band, dumbbell and bodyweight swaps, easier side planks and sessions.
- [Core Activation Exercises: 9 Before Lifting](https://www.rirlift.com/exercises/core-activation-exercises/): Core activation exercises that switch on your brace before deadlifts, presses and squats: dead bugs, planks, hollow holds and more, with sets to copy.
- [Core Exercises at Home: 12 Best Moves](https://www.rirlift.com/exercises/core-exercises-at-home/): The 12 best core exercises at home for the front, sides and lower back, from dead bugs to kettlebell swings, with video and three home core workouts.
- [Core Exercises at the Gym: 12 Machine Picks](https://www.rirlift.com/exercises/core-exercises-at-the-gym/): 12 core exercises at the gym using cables, machines, the captain's chair and landmine, with video, plus three gym core routines by time and crowd.
- [Core Exercises for Beginners: 10 Easy Moves](https://www.rirlift.com/exercises/core-exercises-for-beginners/): 10 core and ab exercises for beginners, floor first then simple gym machines, with video and easier versions, plus three short beginner core workouts.
- [Core Exercises for Men: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/core-exercises-for-men/): 13 core exercises for men: planks, rollouts, Pallof presses, loaded carries and back extensions, with plans for home, heavier lifts and rotational sports.
- [Core Exercises for Runners: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/core-exercises-for-runners/): Core exercises for runners that resist arching, side bend and twisting: planks, dead bugs, Pallof presses, carries, with 10-minute and gym core plans.
- [Core Exercises for Seniors: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/core-exercises-for-seniors/): 11 core exercises for seniors, floor and standing: dead bug, Pallof press, suitcase carry, side plank and more, with demos and three plans you can run.
- [Core Exercises for Women: 12 That Work](https://www.rirlift.com/exercises/core-exercises-for-women/): 12 core exercises for women that build a strong, firm midsection: front, sides, lower back and full-body moves, with video and three plans by setup.
- [Core Exercises With Weights: 15 Moves](https://www.rirlift.com/exercises/core-exercises-with-weights/): 15 weighted core exercises with dumbbells, plates, cables and kettlebells: crunches, rotations, side bends and carries, plus three sessions to follow.
- [CrossFit Exercises: 15 Lifts and Gymnastics](https://www.rirlift.com/exercises/crossfit-exercises/): The 15 CrossFit exercises to master: squats, deadlifts, cleans, presses, pull-ups, handstand push-ups and the rower, with three strength plans.
- [CrossFit Warm Up Exercises: 12-Minute Flow](https://www.rirlift.com/exercises/crossfit-warm-up-exercises/): A CrossFit warm-up in three parts: 3 minutes on the bike or rower, a 2-round circuit of squats, back extensions, rows and push-ups, then light reps of the WOD.
- [Crunch Alternatives: 12 Ab Swaps by Situation](https://www.rirlift.com/exercises/crunch-alternatives/): The best alternative to crunches for a sore neck or back, the gym, or when crunches got easy: 12 ab swaps with form and three ab sessions.
- [Curtsy Lunge: How to Do It and Muscles Worked](https://www.rirlift.com/exercises/curtsy-lunge/): How to do a curtsy lunge, with or without dumbbells: the step, knee position and mistakes, what it works, sets and reps, and how it compares to a lunge.
- [Cycling Strength Training: 13 Exercises](https://www.rirlift.com/exercises/cycling-strength-training/): Strength training for cyclists: 13 exercises for the pedal stroke, long rides and climbs, with plans for off-season, race season and beginners.
- [Cycling Warm Up: On and Off the Bike](https://www.rirlift.com/exercises/cycling-warm-up/): A cycling warm up: 5-10 minutes of easy spinning, leg swings and cossack squats, glute bridges and dead bugs, then short spin-ups before a hard ride or race.
- [Dead Bug Exercise: How to Do It, Sets, Benefits](https://www.rirlift.com/exercises/dead-bug/): How to do the dead bug: setup, breathing, keeping your lower back down, sets and reps, how often to train it, how it compares to a plank, and harder versions.
- [Deadlift Alternatives: 15 Swaps by Equipment](https://www.rirlift.com/exercises/deadlift-alternatives/): The best deadlift alternative for your gym, home or back: trap bar, barbell, cable, dumbbell, kettlebell and band hinges, with form and example sessions.
- [Deadlift: How to Do It, Muscles, Sets](https://www.rirlift.com/exercises/deadlift/): How to deadlift with a barbell: stance, grip, bracing, the pull from the floor, muscles worked, sets and reps with RIR, and the mistakes that cause back pain.
- [Decline Bench Press Alternatives: 12 Swaps](https://www.rirlift.com/exercises/decline-bench-press-alternatives/): The best decline bench press alternative for your lower chest: machine, dip, barbell, dumbbell, cable and bodyweight swaps, with form and example sessions.
- [Decline Push-Up: Form, Muscles Worked, Reps](https://www.rirlift.com/exercises/decline-push-up/): How to do a decline push-up with your feet raised on a bench: form, muscles worked, how high to set your feet, sets and reps, and easier or harder options.
- [Deep Core Exercises for Women: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/deep-core-exercises-for-women/): 12 deep core exercises for women, from dead bugs and side planks to Pallof presses and suitcase carries, with home, gym and harder plans and how to progress.
- [Dip Alternatives: 12 Swaps for Chest and Triceps](https://www.rirlift.com/exercises/dip-alternatives/): The best dip alternative for your chest or triceps, at the gym or at home: machine, barbell, dumbbell, cable and bodyweight swaps, with sessions.
- [Dips: Chest vs Tricep Form and Alternatives](https://www.rirlift.com/exercises/dips/): 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.
- [Dumbbell Arm Exercises: 12 Best Moves](https://www.rirlift.com/exercises/dumbbell-arm-exercises/): The 12 best dumbbell arm exercises for biceps, triceps and forearms, with steps and video, plus three arm workouts for one pair, a bench or beginners.
- [Dumbbell Bench Press Alternatives: 12 Swaps](https://www.rirlift.com/exercises/dumbbell-bench-press-alternatives/): The best dumbbell bench press alternative with no bench, one dumbbell, a machine or no equipment, with form for each swap and three chest sessions.
- [Dumbbell Bench Press: Form and Weight](https://www.rirlift.com/exercises/dumbbell-bench-press/): How to dumbbell bench press on a flat bench: getting the bells into place, elbow angle, depth, muscles worked, how it compares to the barbell, sets and reps.
- [Dumbbell Bicep Exercises: 10 Best Picks](https://www.rirlift.com/exercises/dumbbell-bicep-exercises/): The 10 best dumbbell bicep exercises, from incline and spider curls to hammer curls, with steps and video, plus three bicep sessions for any setup.
- [Dumbbell Curl: Form, Muscles, Sets and Reps](https://www.rirlift.com/exercises/dumbbell-curl/): How to do a standing dumbbell curl, both arms or alternating: elbow position, the mistakes that cost you growth, what it works, and how heavy to go by RIR.
- [Dumbbell Exercises for Back and Biceps: 13 Picks](https://www.rirlift.com/exercises/dumbbell-exercises-for-back-and-biceps/): 13 dumbbell exercises for back and biceps, from one-arm rows to incline curls, with a weekly back-and-biceps day, a twice-a-week split and a no-bench session.
- [Dumbbell Exercises for Men: 14 Picks and 3 Plans](https://www.rirlift.com/exercises/dumbbell-exercises-for-men/): The best dumbbell exercises for men, from presses, rows and goblet squats to split squats and Romanian deadlifts, with 3-day, 4-day and light-dumbbell plans.
- [Dumbbell Exercises for Seniors: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/dumbbell-exercises-for-seniors/): 12 dumbbell exercises for seniors covering legs, back, chest, shoulders and arms, with demos, what weight to start with and three full-body plans.
- [Dumbbell Exercises for Strength: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/dumbbell-exercises-for-strength/): 12 dumbbell exercises for strength, from goblet squats and Romanian deadlifts to bench and push presses, with plans for a full rack, a light pair and 4 days.
- [Dumbbell Exercises for Weight Loss: 12 Moves](https://www.rirlift.com/exercises/dumbbell-exercises-for-weight-loss/): 12 dumbbell exercises for weight loss, from goblet squats to renegade rows, with plans for a light pair at home, a 3-day circuit and a full gym rack.
- [Dumbbell Exercises Without a Bench: 13 Picks](https://www.rirlift.com/exercises/dumbbell-exercises-without-bench/): 13 dumbbell exercises without a bench, from floor presses to standing presses and rows, with a 3-day plan, a push-pull-legs split and a light-pair plan.
- [Dumbbell Exercises: 18 Picks for Every Muscle](https://www.rirlift.com/exercises/dumbbell-exercises/): 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.
- [Dumbbell Floor Press: Form and Benefits](https://www.rirlift.com/exercises/dumbbell-floor-press/): How to do the dumbbell floor press: getting heavy dumbbells into place, elbow angle, muscles worked, how it compares to the bench press, and sets and RIR.
- [Dumbbell Full Body Exercises by Movement](https://www.rirlift.com/exercises/dumbbell-full-body-exercises/): 15 dumbbell full body exercises sorted into squat, hinge, lunge, push, pull and total-body moves, with three full-body plans: 3 days, 25 minutes or 2 days.
- [Dumbbell Glute Exercises: 13 Best Moves](https://www.rirlift.com/exercises/dumbbell-glute-exercises/): The 13 best dumbbell glute exercises: thrusts, hinges, split squats and lunges, with steps and video, and three plans for a light pair, a bench or sore knees.
- [Dumbbell Hamstring Exercises: 10 Best](https://www.rirlift.com/exercises/dumbbell-hamstring-exercises/): The 10 best dumbbell hamstring exercises: RDLs, good mornings, swings and thrusts, with steps, video and three dumbbell sessions for light or heavy pairs.
- [Dumbbell Hip Thrust: Form, Weight, Variations](https://www.rirlift.com/exercises/dumbbell-hip-thrust/): How to do a dumbbell hip thrust against a bench: setup, form cues, how heavy to go, sets and reps, and what to do when one dumbbell gets too light.
- [Dumbbell Lat Exercises: 8 That Work](https://www.rirlift.com/exercises/dumbbell-lat-exercises/): 8 dumbbell lat exercises, from the pullover to the one-arm and lawnmower rows, with steps and video, plus three lat sessions for light or heavy dumbbells.
- [Dumbbell Lower Body Exercises: 16 Picks](https://www.rirlift.com/exercises/dumbbell-lower-body-exercises/): 16 dumbbell lower body exercises by movement: squats, hinges, lunges, hip thrusts, calf raises, swings and carries.
- [Dumbbell Oblique Exercises: 5 Best](https://www.rirlift.com/exercises/dumbbell-oblique-exercises/): The 5 dumbbell oblique exercises worth doing: side bend, woodchop, weighted side plank, hip dip and suitcase carry.
- [Dumbbell Pullover Alternatives: 10 Swaps](https://www.rirlift.com/exercises/dumbbell-pullover-alternatives/): The best dumbbell pullover alternative for your lats or your chest: cable, kettlebell, machine, dumbbell and bodyweight swaps, with form and example sessions.
- [Dumbbell Pullover: Chest or Lats, and Alternatives](https://www.rirlift.com/exercises/dumbbell-pullover/): 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.
- [Dumbbell Push Exercises: 13 for Push Day](https://www.rirlift.com/exercises/dumbbell-push-exercises/): 13 dumbbell push exercises for chest, shoulders and triceps, with steps and video, plus three push day sessions: bench and rack, one pair, or 30 minutes.
- [Dumbbell Quad Exercises: 12 Best Picks](https://www.rirlift.com/exercises/dumbbell-quad-exercises/): 12 dumbbell quad exercises, from heels-elevated goblet squats to Bulgarian split squats and step-ups, with form steps and 3 sessions for any knee or setup.
- [Dumbbell Romanian Deadlift (RDL): Form & Weight](https://www.rirlift.com/exercises/dumbbell-romanian-deadlift/): How to do a dumbbell Romanian deadlift: the hip hinge, how low to go, muscles worked, how heavy to go, and how it differs from a regular dumbbell deadlift.
- [Dumbbell Row Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/dumbbell-row-alternatives/): The best one-arm dumbbell row alternative for your gym or home: cable, machine, barbell, dumbbell and bodyweight rows, with three sessions to run.
- [Dumbbell Row: Form, Muscles, Sets and Reps](https://www.rirlift.com/exercises/dumbbell-row/): How to do a one-arm dumbbell row on a bench: setup, elbow path, the muscles it works, sets and reps with RIR, mistakes to avoid, and the best row variations.
- [Dumbbell Shoulder Exercises: 12 Best](https://www.rirlift.com/exercises/dumbbell-shoulder-exercises/): The 12 best dumbbell shoulder exercises for front, side and rear delts, with steps and video, plus three dumbbell shoulder workouts with sets and RIR.
- [Dumbbell Shoulder Press: Form, Angle, Sets](https://www.rirlift.com/exercises/dumbbell-shoulder-press/): How to do a dumbbell shoulder press: bench angle, elbow position, how deep to go, seated vs standing, sets and reps with RIR, and the best alternatives.
- [Dumbbell Squats: Form, Holds, Variations](https://www.rirlift.com/exercises/dumbbell-squat/): How to do dumbbell squats with a pair of dumbbells: form, the best way to hold the weights, muscles worked, variations, and sets, reps and RIR.
- [Dumbbell Tricep Exercises: 8 Best Moves](https://www.rirlift.com/exercises/dumbbell-tricep-exercises/): The 8 best dumbbell tricep exercises: extensions, kickbacks and close-grip presses, with steps and video, plus three sessions for bench or no bench.
- [Dumbbell Upper Back Exercises: 11 Picks](https://www.rirlift.com/exercises/dumbbell-upper-back-exercises/): The 11 best dumbbell upper back exercises for rhomboids, mid traps, rear delts and rotator cuff, with steps and video.
- [Dumbbell Upper Chest Exercises: 7 Picks](https://www.rirlift.com/exercises/dumbbell-upper-chest-exercises/): 7 dumbbell upper chest exercises: incline presses, grip changes and incline flies, with video and three sessions for heavy, light or gym dumbbells.
- [Dynamic Stretches for Legs: 8 Moves](https://www.rirlift.com/exercises/dynamic-stretches-for-legs/): Eight dynamic stretches for legs, sorted by hamstrings, quads and hip flexors, inner and outer hips, and ankles, plus three routines from 5 to 10 minutes.
- [Dynamic Stretches for Upper Body: 9 Moves](https://www.rirlift.com/exercises/dynamic-stretches-for-upper-body/): Nine dynamic stretches for the upper body: arm circles, halos, walkouts, rotational push-ups, bear crawls, plank IYTWs and more, with reps and three routines.
- [Dynamic Stretches: 9 Moving Stretches](https://www.rirlift.com/exercises/dynamic-stretches/): Nine dynamic stretches for hips, legs, shoulders and spine, with reps, order and three ready lists for leg day, upper-body day and a run.
- [Dynamic Warm Up for Athletes: Speed and Power](https://www.rirlift.com/exercises/dynamic-warm-up-for-athletes/): A dynamic warm up for athletes before speed, power or lifting days: run drills, crawls, lunges, activation, then bounds, jumps and throws.
- [Dynamic Warm Up: 10 Drills for Athletes](https://www.rirlift.com/exercises/dynamic-warm-up/): A dynamic warm up that builds from skips to crawls to jumps: ten drills, distances and three routines for practice, plyometrics and conditioning.
- [Exercises for a Bigger Back: 14 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-a-bigger-back/): Pull-ups and pulldowns for width, rows for thickness, rack pulls and shrugs for density, with gym, home and lower-back-friendly plans for a bigger back.
- [Exercises for a Flat Stomach: 11 Moves](https://www.rirlift.com/exercises/exercises-for-a-flat-stomach/): 11 exercises for a flat stomach: crunches, knee raises, plank holds and full-body moves, with demo videos and three plans for home, gym and fat loss.
- [Exercises for a Smaller Waist: 12 Picks](https://www.rirlift.com/exercises/exercises-for-a-smaller-waist/): 12 exercises for a smaller waist: core holds and anti-rotation work, plus back, shoulder and glute lifts that change your proportions.
- [Exercises for Agility: 11 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-agility/): 11 exercises for agility: ladder drills, skater hops, lateral box jumps, lateral lunges, sled drags and single-leg RDLs, with court, home and over-50 plans.
- [Exercises for Badminton: 15 for Court and Smash](https://www.rirlift.com/exercises/exercises-for-badminton/): The best exercises for badminton: lunges, single-leg strength, jumps, rotation and shoulder work for faster footwork and a harder smash, with three plans.
- [Exercises for Basketball: 14 Gym Picks](https://www.rirlift.com/exercises/exercises-for-basketball/): The best exercises for basketball players: leg strength, jumping power, ankles, trunk and upper body, with three gym workouts for off-season and in-season.
- [Exercises for Bigger Arms: 14 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-bigger-arms/): Triceps first, then biceps and brachialis: the presses, extensions and curls that add arm size, with two-day gym, dumbbell home and one-day plans.
- [Exercises for Bigger Biceps: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-bigger-biceps/): 12 exercises for bigger biceps, sorted by long head, short head and brachialis, with a three-day gym plan, a dumbbell plan and a no-weights plan.
- [Exercises for Bigger Calves: 9 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-bigger-calves/): Straight-knee raises for the gastrocnemius, bent-knee raises for the soleus and single-leg work, with a calf priority plan, a home plan and a starter plan.
- [Exercises for a Bigger Chest: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-bigger-chest/): 13 exercises for a bigger chest: incline and flat presses, flys, dips and harder push-ups, with plans for no equipment, home dumbbells and a lagging chest.
- [Exercises for Bigger Forearms: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-bigger-forearms/): Wrist curls, reverse and hammer curls, Zottman curls and loaded carries that add forearm size, with gym, dumbbell-only and grip-strength plans.
- [Exercises for Bigger Legs: 14 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-bigger-legs/): Squats, hack squats and leg presses for quads, Romanian deadlifts and curls for hamstrings, hip thrusts and calf raises, plus gym, home and no-barbell plans.
- [Exercises for BJJ: 15 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-bjj/): The best exercises for BJJ for grip, hip drive, squats, frames and conditioning, with two-day, competition-prep and one-day plans set by reps in reserve.
- [Exercises for Bodybuilding: 14 by Muscle](https://www.rirlift.com/exercises/exercises-for-bodybuilding/): The best exercises for bodybuilding by muscle: chest, back, quads, hamstrings, shoulders, arms and calves, plus beginner, upper/lower and contest prep workouts.
- [Exercises for Boxers: 14 Strength and Power Picks](https://www.rirlift.com/exercises/exercises-for-boxers/): The 14 best exercises for boxers: deadlifts, split squats, jumps, rotational throws, landmine presses, pull-ups, neck work and rope, with three gym plans.
- [Exercises for Brachialis: 9 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-brachialis/): The best exercises for the brachialis: hammer, reverse and Zottman curls, neutral-grip pulls and preacher curls, with gym, dumbbell-only and grip-sport plans.
- [Exercises for Climbing: Gym Plans](https://www.rirlift.com/exercises/exercises-for-climbing/): Gym exercises for rock climbing and bouldering: pull-ups, hangs, core, pushing and legs, with three plans that fit around your climbing days.
- [Exercises for Core Strength: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-core-strength/): 12 exercises for core strength, beginner to advanced: dead bugs, planks, Pallof presses, rollouts, carries and get-ups, with plans for home, gym and over 60.
- [Exercises for Endurance: 12 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-endurance/): 12 exercises for endurance and stamina: rowing, air bike, jump rope, swings, burpees, push-ups, lunges and planks, with home, gym and runner plans.
- [Exercises for Fencing: 11 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-fencing/): The best exercises for fencing: lunge strength, hamstrings, adductors, footwork and the weapon shoulder.
- [Exercises for Front Delts: 10 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-front-delts/): Overhead presses, incline presses, landmine presses and front raises for the front delts, with gym, home and shoulder-friendly plans set by RIR.
- [Exercises for Hiking: 13 Gym Picks](https://www.rirlift.com/exercises/exercises-for-hiking/): The best exercises for hiking: step-ups, lunges, hinges, calf raises and carries for climbs, descents and a heavy pack.
- [Exercises for Horse Riding: 14 Rider Picks](https://www.rirlift.com/exercises/exercises-for-horse-riding/): The best exercises for horse riding for leg strength, inner thighs, posture, back and core, with gym, home and two-point endurance plans set by reps in reserve.
- [Exercises for Inner Chest: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-inner-chest/): Inner chest exercises that work the middle of the pecs: cable and single-arm flies, pec deck, hex and squeeze presses, Svend press and close-grip presses.
- [Exercises for Karate: 11 Gym Picks](https://www.rirlift.com/exercises/exercises-for-karate/): The best exercises for karate: deep-stance legs, a faster kick chamber, hip snap, punching press and kime.
- [Exercises for Kayaking: 12 Best Picks](https://www.rirlift.com/exercises/exercises-for-kayaking/): The best exercises for kayaking: pull-ups, rows, presses, face pulls, rotation and back work, plus ski erg conditioning and three ready workouts.
- [Exercises for Kickboxing: Strength Plans](https://www.rirlift.com/exercises/exercises-for-kickboxing/): The best gym exercises for kickboxing: leg drive, rotational power, pulling, neck and conditioning, with three plans for class weeks, fight camp and beginners.
- [Long Head Tricep Exercises: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-long-head-tricep/): Overhead extensions, skull crushers, kickbacks and close-grip presses for the long head of the triceps, with gym, dumbbell and no-overhead plans.
- [Exercises for Lower Abs for Men: 11 Picks](https://www.rirlift.com/exercises/exercises-for-lower-abs-men/): 11 lower ab exercises for men, from reverse crunches to hanging leg raises and dragon flags, with plans for the floor, the gym and advanced holds.
- [Exercises for Lower Chest: 9 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-lower-chest/): Decline presses, dips, high-to-low flys and incline push-ups for the lower chest, with gym, home and shoulder-friendly plans set by reps in reserve.
- [Exercises for Lower Lats: 11 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-lower-lats/): Underhand pulldowns, rows to the hip, single-arm pulls and straight-arm pulldowns for the lower lats, with gym, dumbbell and back-saver plans.
- [Exercises for Martial Arts: 16 Picks](https://www.rirlift.com/exercises/exercises-for-martial-arts/): The best exercises for martial arts: hips, pulling, rotation, grip and conditioning, with video, plus striker, grappler and home plans with sets and reps.
- [Exercises for Obese Beginners: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-obese-beginners/): 12 joint-friendly exercises for beginners with a lot of weight to lose: seated machines, counter push-ups, chair squats, the bike and walking, in 3 plans.
- [Exercises for Outer Chest: 10 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-outer-chest/): Wide-grip presses, deep flys, dips and deep push-ups that fill out the edges of your chest, with gym, home and one-day plans set by reps in reserve.
- [Exercises for Outer Thighs: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-outer-thighs/): 11 exercises for outer thighs and saddlebags: abduction machine, side lunges, band walks and outer-quad work, with home, gym and fat-loss plans to follow.
- [Exercises for Pickleball: 13 Best Picks](https://www.rirlift.com/exercises/exercises-for-pickleball/): The best exercises for pickleball: legs for the ready stance, lateral speed, trunk rotation and shoulder and forearm work, with three ready workouts.
- [Exercises for Posture: 11 Strength Picks](https://www.rirlift.com/exercises/exercises-for-posture/): Strength exercises for posture: rows, face pulls, Y raises, Romanian deadlifts, hip thrusts, dead bugs and carries, with desk-job, home and add-on plans.
- [Exercises for Powerlifting: Lifts and Plans](https://www.rirlift.com/exercises/exercises-for-powerlifting/): Squat, bench and deadlift plus the variations and accessories that build them, with beginner, four-day and meet-peak powerlifting programs.
- [Exercises for Rounded Shoulders: 10 Picks](https://www.rirlift.com/exercises/exercises-for-rounded-shoulders/): Strength exercises for rounded shoulders: chest-supported rows, reverse pec deck, face pulls, Y raises, external rotations and push-up plus, in three plans.
- [Exercises for Rugby: 13 Strength Picks](https://www.rirlift.com/exercises/exercises-for-rugby/): The best exercises for rugby: squat, deadlift, clean, Nordic curl, bench, rows, neck work and sled pushes, with off-season, in-season and beginner plans.
- [Exercises for Shot Put: 12 Lifts and Throws](https://www.rirlift.com/exercises/exercises-for-shot-put/): The best exercises for shot put: cleans, snatches, front squats, step-ups, presses and med ball throws, plus off-season, in-season and first-year plans.
- [Exercises for Side Delts: 11 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-side-delts/): Lateral raise variations, cable and machine raises and upright rows for the side delts, with gym, home and trap-friendly plans set by reps in reserve.
- [Exercises for Side Glutes: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-side-glutes/): Side glute exercises for the glute medius: abduction machine, band walks, clamshells, single-leg RDLs and curtsy lunges, plus gym, home and runner plans.
- [Exercises for a Six Pack: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-six-pack/): Weighted crunches, hanging leg raises, rollouts and oblique work that build thicker abs, trained like any muscle, with gym, home and back-friendly plans.
- [Exercises for Skiing: 13 Moves and 3 Plans](https://www.rirlift.com/exercises/exercises-for-skiing/): The best exercises for skiing: leg strength, lateral moves, jumps, wall sits and trunk work, with a gym preseason plan, a home ski workout and in-season plan.
- [Exercises for Skinny Guys: 13 Lifts, 3 Plans](https://www.rirlift.com/exercises/exercises-for-skinny-guys/): 13 exercises for skinny guys to build muscle: squats, presses, rows, dips and chin-ups, with a gym plan, a home plan and a 4-day split, plus how to eat.
- [Exercises for Snowboarders: 14 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-snowboarders/): Snowboarding exercises for legs, landings, balance and core, with pre-season, in-season and home dumbbell plans set by reps in reserve.
- [Exercises for Soccer Players: Gym Plans](https://www.rirlift.com/exercises/exercises-for-soccer/): The best gym exercises for soccer players: squats, single-leg work, Nordic curls, Copenhagen planks and jumps, with off-season, in-season and hamstring plans.
- [Exercises for Speed: 12 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-speed/): 12 exercises for speed: sled pushes, box jumps, power cleans, trap bar deadlifts, step-ups and Nordic curls, with team-sport, weekend-player and home plans.
- [Exercises for Stability: 12 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-stability/): 12 exercises for stability: planks, dead bugs, Pallof presses, suitcase carries, single-leg RDLs, step-ups and get-ups, with gym, home and over-60 plans.
- [Exercises for Surfing: 14 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-surfing/): The best exercises for surfing, grouped by paddling, pop-up, legs and rotation, with three gym workouts for flat spells, surf weeks and beginners.
- [Exercises for Taekwondo: 14 for Faster Kicks](https://www.rirlift.com/exercises/exercises-for-taekwondo/): The best exercises for taekwondo: single-leg strength, hip flexors, adductors, jumps and trunk work for faster, higher kicks, with gym, home and season plans.
- [Exercises for Teens: 14 Moves and 3 Plans](https://www.rirlift.com/exercises/exercises-for-teens/): 14 exercises for teens, from push-ups and squats to dumbbell presses and chin-ups, with plans for home with no equipment, the school weight room and in season.
- [Exercises for Thigh Fat: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-thigh-fat/): 11 exercises for thigh fat: squats, hinges, lunges and stair climbing that build leg muscle while you lose fat, with demo videos and three weekly plans.
- [Exercises for Upper Abs: 9 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-for-upper-abs/): Crunches, cable and machine crunches, weighted sit-ups and rollouts for the upper abs, with home, gym and 10-minute plans set by reps in reserve.
- [Exercises for a V Taper: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-v-taper/): The lat, side delt and upper chest exercises that widen your frame against your waist, with gym, home dumbbell and first-pull-up plans for a V taper.
- [Exercises for Vertical Jump: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-vertical-jump/): 11 exercises for vertical jump: squats, trap bar deadlifts, hang cleans, box jumps and calf work, with off-season, in-season and home plans by reps in reserve.
- [Exercises for Volleyball: 13 for Jump and Arm](https://www.rirlift.com/exercises/exercises-for-volleyball/): The best exercises for volleyball players for jump power, legs, hips, shoulders and trunk, plus off-season, in-season and hitter shoulder workouts.
- [Exercises for Weight Loss at Home: 12 Picks](https://www.rirlift.com/exercises/exercises-for-weight-loss-at-home/): 12 exercises for weight loss at home, with or without dumbbells: squats, step-ups, push-ups, rows, jump rope and high knees, plus three home plans.
- [Exercises for Weightlifting: 13 Barbell Lifts](https://www.rirlift.com/exercises/exercises-for-weightlifting/): The best exercises for weightlifting: squats, deadlifts, presses, rows and the Olympic lifts, with beginner, Olympic weightlifting and athlete workouts.
- [Exercises for a Wider Back: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-wider-back/): The exercises for a wider back: pull-ups, pulldowns, one-arm rows and straight-arm work for the lats and teres major, with gym, home and lat-focus plans.
- [Exercises for Wider Shoulders: 14 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-for-wider-shoulders/): Lateral raises on cables, dumbbells and machines, the presses and rear delt work that add shoulder width, with gym, dumbbell-only and side delt priority plans.
- [Exercises for Wrestlers: 14 Strength Picks](https://www.rirlift.com/exercises/exercises-for-wrestlers/): The best exercises for wrestlers: leg drive, hip power, pulling, grip, neck and trunk, with off-season, in-season and first-year wrestling workouts.
- [Exercises to Build Muscle: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-to-build-muscle/): The squat, hinge, press and pull exercises that build muscle across your whole body, with beginner, upper and lower, and home dumbbell plans to follow.
- [Exercises to Burn Fat: 13 Picks and 3 Plans](https://www.rirlift.com/exercises/exercises-to-burn-fat/): The exercises to burn fat that work: squats, deadlifts, rows and presses to keep muscle, swings and burpees, plus bike, rower and incline walking for calories.
- [Exercises to Strengthen Hamstrings: 11 Picks](https://www.rirlift.com/exercises/exercises-to-strengthen-hamstrings/): Exercises to strengthen hamstrings: Romanian deadlifts, good mornings, leg curls, Nordic curls and swings, with plans for the gym, home and sprinting sports.
- [Exercises to Tone Arms: 13 Moves, 3 Plans](https://www.rirlift.com/exercises/exercises-to-tone-arms/): 13 exercises to tone arms with light dumbbells, cables or no weights: triceps, biceps and shoulder moves, with demo videos and three ready-made arm plans.
- [Exercises to Tone Thighs: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/exercises-to-tone-thighs/): 12 exercises to tone thighs front, back, inside and outside: split squats, leg curls, adductor and abductor work, with demo videos and three weekly plans.
- [Dumbbell Exercises for Women: 16 Moves](https://www.rirlift.com/exercises/exercises-with-dumbbells-for-women/): 16 dumbbell exercises for women: glutes and legs first, then back, shoulders and arms; plans for starting at home, a glute focus or 30 minutes twice a week.
- [Explosive Exercises: 13 Picks and 3 Plans](https://www.rirlift.com/exercises/explosive-exercises/): 13 explosive exercises: box jumps, power cleans, kettlebell swings, med ball throws and sled pushes, with barbell, home and low-impact power plans.
- [EZ-Bar Curl: Form, Grip, EZ vs Straight Bar](https://www.rirlift.com/exercises/ez-bar-curl/): How to do the EZ-bar curl: which grip to use, how it compares to a straight-bar curl, sets and reps in RIR, how heavy is good, and what to swap it for.
- [Face Pull Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/face-pull-alternatives/): Cable taken or training at home?
- [Face Pulls: Form, Muscles Worked and Alternatives](https://www.rirlift.com/exercises/face-pulls/): 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.
- [Farmer's Walk: Form, Muscles Worked, Alternatives](https://www.rirlift.com/exercises/farmers-walk/): 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.
- [Figure Skating Exercises: 12 Off-Ice Picks](https://www.rirlift.com/exercises/figure-skating-exercises/): Figure skating exercises for off-ice strength: legs for landings, jump power, edges and core for spins, with in-season, off-season and adult plans.
- [Figure Skating Warm Up: Off-Ice Routine](https://www.rirlift.com/exercises/figure-skating-warm-up/): An off-ice figure skating warm-up in 10 minutes: jump rope, leg swings, ankle circles, hip activation, then single-leg hops and half-turn jumps.
- [Flag Football Warm Up: 10 Minutes, No Gear](https://www.rirlift.com/exercises/flag-football-warm-up/): A 10-minute flag football warm-up with no gear: jog and skips, leg swings, hip activation, then fast feet, cuts and short sprints.
- [Football Workout: 3 Plans for Strength and Power](https://www.rirlift.com/exercises/football-workout/): A football workout built on cleans, jumps, squats, trap bar pulls, bench and rows, with off-season, in-season and first-year plans set by reps in reserve.
- [Forearm Exercises at Home: 10 Best Moves](https://www.rirlift.com/exercises/forearm-exercises-at-home/): 10 forearm exercises at home with a pull-up bar, kettlebell, dumbbells or a band: hangs, carries, wrist curls and hammer curls, plus three home plans.
- [Forearm Exercises for Men: 11 Picks and 3 Plans](https://www.rirlift.com/exercises/forearm-exercises-for-men/): The best forearm exercises for men: wrist curls, reverse and hammer curls, farmer's walks, dead hangs and plate pinches, with size, grip and home plans.
- [Forearm Exercises With Dumbbells: 8 Best](https://www.rirlift.com/exercises/forearm-exercises-with-dumbbells/): The 8 best forearm exercises with dumbbells for size and grip: wrist curls, hammer and Zottman curls, rotation and carries, with three ready sessions.
- [Free Weight Exercises: 13 Lifts and 3 Plans](https://www.rirlift.com/exercises/free-weight-exercises/): Free weight exercises worth learning: squats, deadlifts, presses, rows, swings and carries with barbells, dumbbells and kettlebells, plus 3 full-body plans.
- [Front Raise Alternatives: 11 Swaps for Front Delts](https://www.rirlift.com/exercises/front-raise-alternatives/): The best front raise alternatives with a plate, barbell, kettlebell, cable or band, plus presses that build front delts harder, with form and three sessions.
- [Front Squat Alternatives: 10 Swaps by Equipment](https://www.rirlift.com/exercises/front-squat-alternatives/): The best front squat alternative for sore wrists, no rack, machines or dumbbells: 10 upright, quad-heavy swaps with how-to, plus three ready leg days.
- [Front Squat: Form, Grip, Muscles and Alternatives](https://www.rirlift.com/exercises/front-squat/): 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.
- [Full Body Exercises at Home: 14 Picks](https://www.rirlift.com/exercises/full-body-exercises-at-home/): 14 full body exercises at home, from bodyweight squats and push-ups to dumbbell and pull-up bar moves, with three plans for no equipment, a bar or dumbbells.
- [Full Body Exercises at the Gym: 14 Picks](https://www.rirlift.com/exercises/full-body-exercises-at-the-gym/): 14 full body exercises at the gym: barbell squats, deadlifts, presses, machines and cable rows, with steps and video, plus three ready gym plans.
- [Full Body Exercises for Beginners: 14 Picks](https://www.rirlift.com/exercises/full-body-exercises-for-beginners/): 14 full body exercises for beginners, one per movement: squat, hinge, push, pull and core.
- [Full Body Exercises for Men: 14 Picks, 3 Plans](https://www.rirlift.com/exercises/full-body-exercises-for-men/): The best full body exercises for men: squats, deadlifts, bench, rows, pull-ups, presses and carries, with 3-day, 2-day and home full body plans.
- [Full Body Exercises for Seniors: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/full-body-exercises-for-seniors/): 13 full body exercises for seniors, at home with a chair and dumbbells or in a gym, with video, steps and three two-day plans you can start this week.
- [Full Body Exercises for Strength: 12 Lifts](https://www.rirlift.com/exercises/full-body-exercises-for-strength/): 12 full body exercises for strength: squats, deadlifts, presses, pull-ups, rows, thrusters and carries, with 3-day, 2-day and heavy-light-medium plans.
- [Full Body Exercises for Weight Loss: 12 Picks](https://www.rirlift.com/exercises/full-body-exercises-for-weight-loss/): 12 full body exercises for weight loss, from goblet squats and deadlifts to rowing and burpees, with a gym plan, a home plan and a two-day plan.
- [Full Body Exercises for Women: 13 Picks](https://www.rirlift.com/exercises/full-body-exercises-for-women/): 13 full body exercises for women, grouped by glutes and legs, push, pull and core, with steps and video.
- [Full Body Resistance Band Exercises: 16 Picks](https://www.rirlift.com/exercises/full-body-exercises-with-resistance-bands/): 16 full body exercises with resistance bands for legs, hips, push and pull, with steps and video.
- [Full Body Exercises Without Equipment: 13 Picks](https://www.rirlift.com/exercises/full-body-exercises-without-equipment/): 13 full body exercises without equipment and three plans: a beginner routine, a two-day muscle split and a 25-minute conditioning circuit.
- [Full Body Warm Up: Head-to-Toe Routine](https://www.rirlift.com/exercises/full-body-warm-up/): A full body warm up that covers every joint: ski erg, IYTW planks, cossack squats, side leg raises, face pulls and bridges, then swings or a trap bar ramp.
- [12 Functional Exercises for Seniors, With 3 Plans](https://www.rirlift.com/exercises/functional-exercises-for-seniors/): 12 functional exercises for seniors matched to daily tasks: standing up, stairs, lifting from the floor, carrying bags, reaching, getting off the floor.
- [Functional Exercises: 13 Picks and 3 Plans](https://www.rirlift.com/exercises/functional-exercises/): Functional strength exercises for squatting, lifting, carrying, pushing and turning, with a two-day gym plan, a 30-minute home plan and an athlete plan.
- [Glute Activation Exercises: 10 to Copy](https://www.rirlift.com/exercises/glute-activation-exercises/): Glute activation exercises with sets and reps: clamshells, bridges, band walks and kickbacks, in 3 short routines for squat day, runs or home.
- [Glute Bridge Alternatives: 11 Swaps by Equipment](https://www.rirlift.com/exercises/glute-bridge-alternatives/): Glute bridge alternatives for the gym and home: hip thrust, Smith, cable, dumbbell, band and bodyweight swaps that load your glutes, with example sessions.
- [Glute Bridge: Form, Muscles, Sets and Alternatives](https://www.rirlift.com/exercises/glute-bridge/): 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.
- [Glute Exercises at Home: 12 Best Moves](https://www.rirlift.com/exercises/glute-exercises-at-home/): Glute exercises at home: bridges, lunges, single-leg squats, band and kettlebell moves, with videos and three plans for no equipment, bands or one bell.
- [Glute Exercises at the Gym: 12 Best Picks](https://www.rirlift.com/exercises/glute-exercises-at-the-gym/): The best glute exercises at the gym: hip thrusts, barbell hinges, glute machines and cables, with videos and plans for two glute days, an add-on or month one.
- [Glute Exercises for Bad Knees: 11 Hip-First Picks](https://www.rirlift.com/exercises/glute-exercises-for-bad-knees/): Glute exercises that barely bend the knee: hip thrusts, bridges, RDLs, back extensions, pull-throughs, kickbacks and clamshells, with home and gym plans.
- [Glute Exercises for Men: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/glute-exercises-for-men/): 12 glute exercises for men: hip thrusts, Romanian deadlifts, split squats and side-glute work, with plans for beginners, two gym days and a sore lower back.
- [Glute Exercises for Seniors: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/glute-exercises-for-seniors/): 12 glute exercises for seniors: sit-to-stands, bridges, step-ups and band work, at home, in a chair or at the gym, with demos and three plans.
- [Glute Exercises for Women: 11 Best Moves](https://www.rirlift.com/exercises/glute-exercises-for-women/): The best glute exercises for women: hip thrusts, hinges, split squats and side glute moves, with videos and plans for the gym, home or your first month.
- [Glute Ham Raise Alternatives: 11 Swaps](https://www.rirlift.com/exercises/glute-ham-raise-alternatives/): The best glute ham raise alternative for your gym or home: Nordic curls, leg curls, hinges and band work, how to do it on a lat pulldown, plus three sessions.
- [Glutes Warm Up: Before Glute Day](https://www.rirlift.com/exercises/glutes-warm-up/): A glutes warm up to copy before hip thrusts and split squats: bike, leg swings, cossack squats, band work, then ramp-up sets of your first lift.
- [Goblet Squat Alternatives: 14 Swaps by Equipment](https://www.rirlift.com/exercises/goblet-squat-alternatives/): Outgrew your dumbbell or can't hold it?
- [Goblet Squat: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/goblet-squat/): 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.
- [Good Morning Alternatives: 11 Swaps](https://www.rirlift.com/exercises/good-morning-alternatives/): The best good morning alternative for your setup: barbell, cable, machine, dumbbell, kettlebell and band hinges for hamstrings and lower back, plus sessions.
- [Gymnastics Strength Training: 11 Exercises](https://www.rirlift.com/exercises/gymnastics-strength-training/): Gymnastics strength training: pulling, support, handstand, hollow and leg power exercises with steps, plus in-season, off-season and beginner plans.
- [Gymnastics Warm Up Exercises: 12-Minute Routine](https://www.rirlift.com/exercises/gymnastics-warm-up-exercises/): A 12-minute gymnastics warm-up: jump rope, butt kicks, bear crawls, walkouts, hollow holds, supermans, dead hangs and handstand holds, before apparatus work.
- [Hack Squat Alternatives: 11 Swaps by Equipment](https://www.rirlift.com/exercises/hack-squat-alternatives/): The best hack squat alternative for your gym or home: machine, barbell, landmine, dumbbell and bodyweight swaps for your quads, plus three ready leg days.
- [Hack Squat: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/hack-squat/): 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.
- [Hammer Curl Alternatives: 10 Swaps by Equipment](https://www.rirlift.com/exercises/hammer-curl-alternatives/): Hammer curl alternatives that keep the thumbs-up or palms-down grip: barbell, cable, dumbbell, band and bodyweight swaps, with three ready arm sessions.
- [Hammer Curl: Form, Muscles Worked, Alternatives](https://www.rirlift.com/exercises/hammer-curl/): How to do a hammer curl: grip, elbow position and the mistakes that turn it into a swing, plus muscles worked, sets and reps, and the best alternatives.
- [Hamstring Activation Exercises: 9-Min Routine](https://www.rirlift.com/exercises/hamstring-activation-exercises/): Hamstring activation exercises in order: 4 min on the bike, leg swings and walkouts, band curls and single-leg bridges, then ramp-up sets of your first lift.
- [Hamstring Exercises at Home: 11 Picks](https://www.rirlift.com/exercises/hamstring-exercises-at-home/): 11 hamstring exercises at home, from no-equipment Nordic curls to dumbbell RDLs and band curls, with steps, video and three ready home sessions.
- [Hamstring Exercises at the Gym: 12 Picks](https://www.rirlift.com/exercises/hamstring-exercises-at-the-gym/): The 12 best hamstring exercises at the gym: barbell hinges, leg curl machines, cables and nordics, with steps and video.
- [Hamstring Exercises for Beginners: 12 Picks](https://www.rirlift.com/exercises/hamstring-exercises-for-beginners/): 12 hamstring exercises for beginners: Romanian deadlifts, leg curls, ball curls and band work, with demos and plans for the gym, dumbbells at home and bands.
- [Hamstring Exercises for Runners: 11 Picks](https://www.rirlift.com/exercises/hamstring-exercises-for-runners/): Hamstring exercises for runners: Nordic curls, single-leg RDLs, ball and machine leg curls, Romanian deadlifts and swings, with home and gym plans.
- [Hanging Knee Raise Alternatives: 10 Swaps](https://www.rirlift.com/exercises/hanging-knee-raise-alternatives/): Hanging knee raise alternatives for when your grip fails, you have no bar, or knee raises got easy: 10 swaps with form and three ab sessions to run.
- [Hanging Knee Raise: Form, Muscles, Progressions](https://www.rirlift.com/exercises/hanging-knee-raise/): How to do hanging knee raises without swinging: grip, how high to bring the knees, the muscles they work, and how to progress to hanging leg raises.
- [Hanging Leg Raise Alternatives: 11 Swaps](https://www.rirlift.com/exercises/hanging-leg-raise-alternatives/): The best hanging leg raise alternative when your grip fails, you have no bar, or they're too hard or too easy, with form for each and three ab sessions.
- [HIIT Exercises at Home: 13 Moves, 3 Circuits](https://www.rirlift.com/exercises/hiit-exercises-at-home/): The best HIIT exercises at home, from burpees and jump squats to quiet no-jump moves and kettlebell swings, with beginner, 20-minute and kettlebell circuits.
- [HIIT Exercises for Men: 14 Picks, 3 Workouts](https://www.rirlift.com/exercises/hiit-exercises-for-men/): 14 HIIT exercises for men: air bike, rower, kettlebell, sled and bodyweight intervals, with lifting finishers, a hotel-room circuit and a fat-loss block.
- [HIIT Exercises for Weight Loss: 12 Picks](https://www.rirlift.com/exercises/hiit-exercises-for-weight-loss/): The best HIIT exercises for weight loss on the air bike, rower, treadmill and sled or at home, with plans for lifters, home training and sparing your joints.
- [HIIT Exercises for Women: 13 Picks, 3 Workouts](https://www.rirlift.com/exercises/hiit-exercises-for-women/): 13 HIIT exercises for women with three timed workouts: a 30/30 home circuit, a 40/20 kettlebell circuit and treadmill and stair sprints, with how to progress.
- [HIIT Warm Up Exercises: 6-Minute Build-Up](https://www.rirlift.com/exercises/hiit-warm-up-exercises/): A 6-minute HIIT warm-up that builds from skipping and butt kicks to walkouts and squats, then short bursts of the intervals you are about to do.
- [Hip Abduction Machine Alternatives: 10 Swaps](https://www.rirlift.com/exercises/hip-abduction-machine-alternatives/): Hip abduction machine alternatives for the gym and home: machine, band and bodyweight swaps for your side glutes, plus single-leg lifts and sessions.
- [Hip Abduction Machine: How to Use It](https://www.rirlift.com/exercises/hip-abduction-machine/): How to use the hip abduction machine: setup, leaning forward vs sitting back, glute muscles worked, how often to train it, sets, reps and RIR.
- [Hip Activation Exercises: 8-Min Warm-Up](https://www.rirlift.com/exercises/hip-activation-exercises/): Hip activation exercises for every side of the hip: clamshells, side leg raises, band walks, adductor work and bridges, in an 8-minute warm-up.
- [Hip Adduction Alternatives: 10 Inner-Thigh Swaps](https://www.rirlift.com/exercises/hip-adduction-alternatives/): The best hip adduction machine alternative for your gym or home: machine, free-weight, band and bodyweight inner-thigh swaps, plus three sessions to run.
- [Hip Adduction Machine: Setup, Form, Muscles](https://www.rirlift.com/exercises/hip-adduction-machine/): How to use the hip adduction (inner thigh) machine: seat and pad setup, form, muscles worked, sets and reps, and how it differs from the abduction machine.
- [Hip Dip Exercises: 12 Glute Picks, 3 Plans](https://www.rirlift.com/exercises/hip-dip-exercises/): 12 hip dip exercises that build the upper and side glutes, from hip thrusts to abduction, with gym, home and advanced plans and what training can change.
- [Hip Exercises at Home: 13 Picks](https://www.rirlift.com/exercises/hip-exercises-at-home/): 13 hip exercises at home for the glutes, outer hips, inner thighs and single-leg control, with steps, cues and three RIR plans from no equipment to kettlebell.
- [Hip Exercises for Men: 12 Strength Picks](https://www.rirlift.com/exercises/hip-exercises-for-men/): 12 hip exercises for men that train the hips in every direction, with plans for stiff hips from sitting, a gym hip block, and lateral strength for sport.
- [Hip Exercises for Runners: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/hip-exercises-for-runners/): Hip and glute exercises for runners: band walks, clamshells, hip thrusts, single-leg RDLs, step-ups and Copenhagen planks, with home and gym plans.
- [Hip Exercises for Seniors: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/hip-exercises-for-seniors/): 13 hip strengthening exercises for seniors for the outer hip, inner thigh, glutes and hip flexors, at home or in the gym, with demos and three plans.
- [Hip Exercises for Women: 13 Strength Picks](https://www.rirlift.com/exercises/hip-exercises-for-women/): 13 hip exercises for women for the side glutes, glutes, inner thighs and single-leg strength, with steps, cues and three ready RIR plans for the gym.
- [Hip Exercises With Resistance Bands: 11 Picks](https://www.rirlift.com/exercises/hip-exercises-with-resistance-bands/): 11 resistance band hip exercises for outer hips, inner thighs, glutes and hinges, with steps, cues, and three RIR plans by band type and schedule.
- [Hip Mobility Warm-Up: 8-Min Routine](https://www.rirlift.com/exercises/hip-mobility-warm-up/): A hip mobility warm-up for squats and deadlifts: cossack squats, spider planks, gorilla walks, goblet squat holds and reverse lunges, with three routines.
- [Hip Thrust Alternatives: 14 Swaps by Equipment](https://www.rirlift.com/exercises/hip-thrust-alternatives/): The best hip thrust alternative for your setup: Smith machine, cable, barbell, dumbbell, band and bodyweight swaps that load your glutes, with sessions.
- [Hip Thrust: Form, Muscles, Sets and Alternatives](https://www.rirlift.com/exercises/hip-thrust/): 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.
- [Hips Warm Up Exercises: Every Direction](https://www.rirlift.com/exercises/hips-warm-up-exercises/): Hips warm up exercises for every direction the hip moves: leg swings, cossack squats, band push-outs, cable hip flexion, band abduction and Copenhagen planks.
- [Hockey Warm Up: Off-Ice Routine Before Games](https://www.rirlift.com/exercises/hockey-warm-up/): A 12-minute off-ice hockey warm-up: bike or rope, hip and groin mobility, adductor activation, then skater hops and rotation.
- [Hockey Workout: In and Off-Season Plans](https://www.rirlift.com/exercises/hockey-workout/): A hockey workout for stride power, lateral speed, a strong groin and upper body.
- [Hotel Room Workout: 14 Quiet Moves, 3 Plans](https://www.rirlift.com/exercises/hotel-room-workout/): A hotel room workout with no jumping: 14 quiet exercises using the bed, a chair and a door frame, plus band and hotel-gym plans to keep your training on track.
- [How to Warm Up for Pull-Ups: 6-Min Routine](https://www.rirlift.com/exercises/how-to-warm-up-for-pull-ups/): How to warm up for pull-ups: jump rope, arm circles, dead hangs, band pull-aparts and inverted rows, then band-assisted pull-ups as ramp-up sets.
- [How to Warm Up: The Method and Why](https://www.rirlift.com/exercises/how-to-warm-up/): How to warm up in four steps: easy cardio, mobility, activation and ramp-up sets.
- [HYROX Workout: Stations, Strength and Plans](https://www.rirlift.com/exercises/hyrox-workout/): A HYROX workout that trains all 8 stations and the runs between them, plus the strength lifts behind them.
- [Incline Bench Press Alternatives: 12 Swaps](https://www.rirlift.com/exercises/incline-bench-press-alternatives/): The best incline bench press alternative for your upper chest: Smith, machine, dumbbell, flat-bench, no-bench and bodyweight swaps, with example sessions.
- [Incline Bench Press: Form, Angle and Alternatives](https://www.rirlift.com/exercises/incline-bench-press/): 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.
- [Incline Dumbbell Curl Alternatives: 12 Swaps](https://www.rirlift.com/exercises/incline-dumbbell-curl-alternatives/): Incline dumbbell curl alternatives that keep the biceps stretch: cable, barbell, dumbbell and bodyweight swaps for no incline bench, plus three arm sessions.
- [Incline Dumbbell Curl: Form and Angle](https://www.rirlift.com/exercises/incline-dumbbell-curl/): How to do incline dumbbell curls: bench angle (45 or 60 degrees), keeping your arms behind you, why they feel so hard, how heavy to go, sets and reps.
- [Incline Dumbbell Press Alternatives: 12 Swaps](https://www.rirlift.com/exercises/incline-dumbbell-press-alternatives/): The best incline dumbbell press alternative for your gym or home: machine, Smith, barbell, dumbbell and no-bench swaps for your upper chest, plus sessions.
- [Incline Dumbbell Press: Form, Angle, Sets](https://www.rirlift.com/exercises/incline-dumbbell-press/): How to do the incline dumbbell press: bench angle, elbow path, sets, reps and RIR, common mistakes, and what weight counts as good for your upper chest.
- [Incline Push-Up: Form and Progression](https://www.rirlift.com/exercises/incline-push-up/): How to do an incline push-up with your hands on a bench or counter, what it works, how it compares to a floor push-up, and how to lower the height over time.
- [Inner Chest Exercises With Dumbbells: 9](https://www.rirlift.com/exercises/inner-chest-exercises-with-dumbbells/): The 9 best inner chest exercises with dumbbells: squeeze presses and flies with steps and video, plus three sessions for a bench, the floor or a finisher.
- [Inner Thigh Exercises at Home: 10 Best Moves](https://www.rirlift.com/exercises/inner-thigh-exercises-at-home/): The 10 best inner thigh exercises at home, with no machine needed: steps, video and three home workouts for bodyweight, one weight or a band.
- [Inner Thigh Exercises for Men: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/inner-thigh-exercises-for-men/): Inner thigh exercises for men that build the adductors: sumo deadlifts, adduction machine, Copenhagen planks, Cossack squats and lateral lunges, with 3 plans.
- [Inverted Row Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/inverted-row-alternatives/): The best inverted row alternative with no rack, at home or in the gym: strap, band, pull-up, cable, barbell and dumbbell rows, plus three ready sessions.
- [Inverted Row: Form, Progressions, Alternatives](https://www.rirlift.com/exercises/inverted-row/): 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.
- [Isometric Core Exercises: 9 Holds, 3 Plans](https://www.rirlift.com/exercises/isometric-core-exercises/): 9 isometric core exercises, from the plank and side plank to the hollow hold, Pallof press and suitcase carry, with hold times and three plans by level.
- [Isometric Exercises: 12 Holds for Strength](https://www.rirlift.com/exercises/isometric-exercises/): 12 isometric exercises for legs, trunk, shoulders and grip, from the wall sit to the L-sit, with hold times and three plans that add seconds and load.
- [JM Press Alternatives: 11 Swaps by Equipment](https://www.rirlift.com/exercises/jm-press-alternatives/): JM press alternatives for heavy triceps work: barbell, dumbbell, machine and bodyweight swaps for sore elbows, no spotter or a home setup, with sessions.
- [JM Press: Form, Bar Path, Muscles Worked](https://www.rirlift.com/exercises/jm-press/): How to do the JM press: grip, where the bar goes, how it differs from a close-grip bench and skull crusher, what it works, and sets, reps and RIR.
- [Judo Workout: Strength Sessions for Judoka](https://www.rirlift.com/exercises/judo-workout/): A judo workout for the gym: grip, pulling, throwing power, legs and conditioning, with three plans for the off-season, competition season and busy weeks.
- [Jump Rope Warm Up: Before the Rope and With It](https://www.rirlift.com/exercises/jump-rope-warm-up/): How to warm up for jump rope and how to use the rope as a warm-up: skipping, ankle circles and calf raises, then easy bounce and alternate-foot rounds.
- [Kettlebell Deadlift: Form, Muscles, Weight](https://www.rirlift.com/exercises/kettlebell-deadlift/): How to do a kettlebell deadlift: where the bell goes, hinging instead of squatting, muscles worked, what weight to start with, and sets and reps.
- [Kettlebell Exercises for Runners: 12 Picks](https://www.rirlift.com/exercises/kettlebell-exercises-for-runners/): Kettlebell exercises for runners: swings, single-arm deadlifts, goblet squats, split squats, step-ups and get-ups, with one-bell, two-day and swing plans.
- [Kettlebell Exercises for Seniors: 12 Picks](https://www.rirlift.com/exercises/kettlebell-exercises-for-seniors/): 12 kettlebell exercises for seniors, from the deadlift and goblet squat to rows, presses, swings and the get-up, with what weight to start and three plans.
- [Kettlebell Exercises for Weight Loss: 12 Moves](https://www.rirlift.com/exercises/kettlebell-exercises-for-weight-loss/): 12 kettlebell exercises for weight loss, led by the swing, with a one-bell beginner plan, a 20-minute conditioning plan and a gentle start after 50.
- [Kettlebell Exercises for Women: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/kettlebell-exercises-for-women/): 12 kettlebell exercises for women, from swings and deadlifts to get-ups, with starting weights and three plans: one bell at home, glutes, 25-minute circuits.
- [Kettlebell Exercises: 18 Moves, 3 Sessions](https://www.rirlift.com/exercises/kettlebell-exercises/): 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.
- [Kettlebell Full Body Exercises: 15 Moves](https://www.rirlift.com/exercises/kettlebell-full-body-exercises/): 15 kettlebell full body exercises by pattern: swings, squats, presses, rows and get-ups, with three plans for one bell, 20 minutes, or a light and heavy pair.
- [Kettlebell Glute Exercises: 12 Best Moves](https://www.rirlift.com/exercises/kettlebell-glute-exercises/): The 12 best kettlebell glute exercises, from swings to hip thrusts and split squats, with steps and video, plus three kettlebell glute workouts.
- [Kettlebell Leg Exercises: 13 Best Moves](https://www.rirlift.com/exercises/kettlebell-leg-exercises/): 13 kettlebell leg exercises for quads, hamstrings, glutes and calves, with steps and video, plus one-bell, two-bell and 20-minute leg sessions.
- [Kettlebell Shoulder Exercises: 14 Best Moves](https://www.rirlift.com/exercises/kettlebell-shoulder-exercises/): The 14 best kettlebell shoulder exercises, from presses to get-ups, with steps and video, plus three workouts for one bell, a pair or 15 minutes.
- [Kettlebell Swing Alternatives: 12 Swaps](https://www.rirlift.com/exercises/kettlebell-swing-alternatives/): Kettlebell swing alternatives with no kettlebell, a sore back or a new hinge: dumbbell, cable, barbell, band and bodyweight swaps, with sessions.
- [Kettlebell Swing: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/kettlebell-swing/): 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.
- [Kettlebell Upper Body Exercises: 14 Picks](https://www.rirlift.com/exercises/kettlebell-upper-body-exercises/): 14 kettlebell upper body exercises for back, shoulders, traps and arms, with steps and video.
- [Kettlebell Warm Up Exercises: 8-Minute Routine](https://www.rirlift.com/exercises/kettlebell-warm-up-exercises/): A kettlebell warm-up you can do with one light bell: jumping jacks, good mornings, windmills, bridges and deadlifts, then easy swings before your working sets.
- [Knees Warm Up Exercises: 7-Minute Routine](https://www.rirlift.com/exercises/knees-warm-up-exercises/): Knees warm up exercises that bend the knee more each round: bike, butt kicks, wall sit, single-leg extensions, band abduction, step-ups, then lighter sets.
- [Lacrosse Workout: 3 Plans for Every Season](https://www.rirlift.com/exercises/lacrosse-workout/): A lacrosse workout built around speed, single-leg strength and shooting power, with off-season, in-season and first-year plans and the 12 exercises that matter.
- [Landmine Exercises: 14 Moves, 3 Sessions](https://www.rirlift.com/exercises/landmine-exercises/): 14 landmine exercises for legs, back, shoulders, chest and core, with steps, cues and three sessions for a corner at home, a gym station or rotation work.
- [Landmine Press Alternatives: 11 Swaps by Equipment](https://www.rirlift.com/exercises/landmine-press-alternatives/): No landmine?
- [Landmine Press: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/landmine-press/): 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.
- [Lat Activation Exercises: 7-Min Warm-Up](https://www.rirlift.com/exercises/lat-activation-exercises/): Lat activation exercises to feel your lats before pulldowns, rows and deadlifts: pullovers, straight-arm pulldowns and one-arm pulldowns, with three routines.
- [Lat Exercises at Home: 12 Picks](https://www.rirlift.com/exercises/lat-exercises-at-home/): 12 lat exercises you can do at home with a pull-up bar, dumbbells, a kettlebell or a band, with steps and video.
- [Lat Pulldown Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/lat-pulldown-alternatives/): The best lat pulldown alternative for the gym or home: assisted pull-ups, cable, bar, dumbbell and band swaps for your lats, plus three ready sessions.
- [Lat Pulldown: Form, Grip and Alternatives](https://www.rirlift.com/exercises/lat-pulldown/): 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.
- [Lateral Lunge: Form, Muscles, Dumbbells](https://www.rirlift.com/exercises/lateral-lunge/): How to do a lateral lunge with or without dumbbells: step width, sitting back, muscles worked, inner-thigh focus, common mistakes, and sets and reps.
- [Lateral Raise Alternatives: 13 Swaps by Equipment](https://www.rirlift.com/exercises/lateral-raise-alternatives/): The best lateral raise alternatives for side delts: cable, machine, dumbbell, kettlebell and band swaps, with form cues and three ready shoulder sessions.
- [Lateral Raises: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/lateral-raises/): 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.
- [Leg Curl Alternatives: 13 Hamstring Swaps](https://www.rirlift.com/exercises/leg-curl-alternatives/): The best leg curl alternative for your gym or home: machine, cable, barbell, dumbbell and bodyweight hamstring swaps, plus three sessions to run.
- [Leg Curl: Form, Seated vs Lying, Alternatives](https://www.rirlift.com/exercises/leg-curl/): 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.
- [Leg Exercises at Home: 14 No-Gym Picks](https://www.rirlift.com/exercises/leg-exercises-at-home/): The 14 best leg exercises at home with dumbbells or just your bodyweight, with steps and video, plus three home leg plans for every setup.
- [Leg Exercises at the Gym: 14 Best Picks](https://www.rirlift.com/exercises/leg-exercises-at-the-gym/): The 14 best leg exercises at the gym with barbells, machines and cables, with steps and video, plus three gym leg day plans for different weeks.
- [Leg Exercises for Bad Knees: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/leg-exercises-for-bad-knees/): Knee-friendly leg exercises you can scale: box squats, leg press, step-ups, reverse lunges, leg extensions and RDLs, with home, gym and limited-bend plans.
- [Leg Exercises for Beginners: 10 Easy Starts](https://www.rirlift.com/exercises/leg-exercises-for-beginners/): 10 leg exercises for beginners, machines first, with steps and video.
- [Leg Exercises for Men: 13 Picks and 3 Plans](https://www.rirlift.com/exercises/leg-exercises-for-men/): 13 leg exercises for men: squats, leg press, Romanian deadlifts, split squats, curls and calf raises, with plans for the gym, home dumbbells and machines.
- [Leg Exercises for Runners: 12 Lifts, 3 Plans](https://www.rirlift.com/exercises/leg-exercises-for-runners/): Leg exercises for runners: split squats, step-ups, deadlifts, single-leg RDLs, calf raises and jumps, with home, off-season and race-season plans.
- [Leg Exercises for Seniors: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/leg-exercises-for-seniors/): 12 leg strengthening exercises for seniors, from sit-to-stand squats and step-ups to the leg press, with demos and plans for home, the gym and over 75.
- [Leg Exercises for Strength: 14 Lifts, 3 Plans](https://www.rirlift.com/exercises/leg-exercises-for-strength/): Leg exercises for strength: squats, deadlifts, split squats, leg curls and calf raises, with strength rep ranges and barbell, dumbbell and beginner plans.
- [Leg Exercises for Weight Loss: 12 Moves, 3 Plans](https://www.rirlift.com/exercises/leg-exercises-for-weight-loss/): 12 leg exercises for weight loss, from squats and step-ups to Romanian deadlifts, with a beginner home plan, a gym plan with stairs and a knee-friendly plan.
- [Leg Exercises for Women: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/leg-exercises-for-women/): 12 leg exercises for women for strong, shapely legs and glutes, at home or in the gym, with steps, video and three RIR-based plans, including bad knees.
- [Leg Exercises With Dumbbells: 15 Moves, 3 Sessions](https://www.rirlift.com/exercises/leg-exercises-with-dumbbells/): 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.
- [Leg Exercises Without Equipment: 13 Moves, 3 Plans](https://www.rirlift.com/exercises/leg-exercises-without-equipment/): 13 leg exercises without equipment, from squats and wall sits to pistols and Nordic curls, with beginner, muscle-building and athletic plans.
- [Leg Extension Alternatives: 13 Swaps for Quads](https://www.rirlift.com/exercises/leg-extension-alternatives/): The best leg extension alternative for your gym or home: machine, dumbbell, band and bodyweight swaps that load your quads, with three ready leg sessions.
- [Leg Extension: Setup, Form and Alternatives](https://www.rirlift.com/exercises/leg-extension/): 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.
- [Leg Press Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/leg-press-alternatives/): 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.
- [Legs Warm Up: 8 Moves, No Equipment](https://www.rirlift.com/exercises/legs-warm-up/): A no-equipment legs warm up: jumping jacks, high knees, butt kicks, ankle circles, cardio lunges, side leg raises, clamshells and squats in about 8 minutes.
- [Love Handle Exercises: 12 Picks and 3 Plans](https://www.rirlift.com/exercises/love-handle-exercises/): 12 love handle exercises: side planks, woodchops, carries and the full-body lifts that drive fat loss, with gym, home and add-on plans for a tighter waist.
- [Low Impact Cardio Exercises: 12 No-Jump Picks](https://www.rirlift.com/exercises/low-impact-cardio-exercises/): Low impact cardio exercises that still get you breathing hard: bike, rower, elliptical, incline walk, sled, ropes and shadow boxing, with three no-jump plans.
- [12 Low Impact Exercises for Seniors, With 3 Plans](https://www.rirlift.com/exercises/low-impact-exercises-for-seniors/): 12 low impact exercises for seniors: walking, bike, elliptical and rower for the heart, plus chair squats, step-ups, rows and push-ups for strength.
- [Low Impact Exercises for Weight Loss: 13 Picks](https://www.rirlift.com/exercises/low-impact-exercises-for-weight-loss/): Low impact exercises for weight loss: incline walking, bike, elliptical and rower for calories, plus squats, step-ups, presses and rows to keep your muscle.
- [Low Impact Exercises: 12 for Cardio and Strength](https://www.rirlift.com/exercises/low-impact-exercises/): Low impact exercises for cardio and strength: walking, bike, elliptical, rower, goblet squats, step-ups, bridges and rows, with home, gym and knee plans.
- [Low Impact HIIT Exercises: 13 Picks, 3 Workouts](https://www.rirlift.com/exercises/low-impact-hiit-exercises/): 13 low impact HIIT exercises with no jumping: squats, lunges, walkouts, kettlebell swings, sled pushes and bike and rower sprints, with three timed workouts.
- [Low Impact Leg Exercises: 13 No-Jump Moves](https://www.rirlift.com/exercises/low-impact-leg-exercises/): Low impact leg exercises that build real strength: goblet squats, reverse lunges, step-ups, wall sits, hip thrusts, RDLs and leg press, with three plans.
- [Lower Ab Exercises at Home: 12 Moves](https://www.rirlift.com/exercises/lower-ab-exercises-at-home/): 12 lower ab exercises you can do at home on the floor, a pull-up bar or an ab wheel, with steps, video and three ready sessions built on reps in reserve.
- [Lower Ab Exercises for Women: 13 Picks](https://www.rirlift.com/exercises/lower-ab-exercises-for-women/): 13 lower ab exercises for women, from no-equipment floor moves to hanging raises, with steps, video and three plans for home, the gym and after leg day.
- [Lower Back Exercises at Home: 10 Picks](https://www.rirlift.com/exercises/lower-back-exercises-at-home/): 10 lower back exercises at home, from supermans to dumbbell and kettlebell hinges, with steps and video.
- [Lower Back Exercises at the Gym: 11](https://www.rirlift.com/exercises/lower-back-exercises-at-the-gym/): 11 lower back exercises at the gym, from the back extension bench to deadlifts and cable pull-throughs, with steps and video, plus three gym sessions.
- [Lower Back Exercises for Men: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/lower-back-exercises-for-men/): Lower back exercises for men that build the spinal erectors: deadlifts, good mornings, back extensions, supermans and carries, with gym and home plans.
- [Lower Body Exercises at Home: 15 Best](https://www.rirlift.com/exercises/lower-body-exercises-at-home/): 15 lower body exercises at home for quads, hamstrings, glutes and calves, with steps and video.
- [Lower Body Exercises for Men: 14 Picks, 3 Plans](https://www.rirlift.com/exercises/lower-body-exercises-for-men/): The best lower body exercises for men: squats, deadlifts, Romanian deadlifts, split squats, leg press and calf raises, with barbell, machine and home plans.
- [Lower Body Exercises for Women: 13 Picks](https://www.rirlift.com/exercises/lower-body-exercises-for-women/): 13 lower body exercises for women for glutes, thighs, hips and calves, with steps and video, plus plans for starting later in life and 35-minute sessions.
- [Lower Body Resistance Band Exercises: 14](https://www.rirlift.com/exercises/lower-body-exercises-with-resistance-bands/): The 14 best lower body exercises with resistance bands for quads, hamstrings, glutes and hips, with steps and video.
- [Lower Body Warm Up Exercises: 9 Picks](https://www.rirlift.com/exercises/lower-body-warm-up-exercises/): Nine lower body warm up exercises in four stages: elliptical, gorilla walks, lateral lunges, band push-outs, donkey kicks, band squats, bridges and step-ups.
- [Lower Chest Exercises at Home: 10 Picks](https://www.rirlift.com/exercises/lower-chest-exercises-at-home/): Ten lower chest exercises you can do at home with push-ups, dumbbells or a kettlebell, with steps and video, plus three sessions for whatever gear you own.
- [Lower Chest Exercises With Dumbbells: 11](https://www.rirlift.com/exercises/lower-chest-exercises-with-dumbbells/): 11 lower chest exercises with dumbbells, for a decline bench, a flat bench or the floor, with video and three ready sessions with RIR targets.
- [Lunge Alternatives: 11 Swaps by Equipment](https://www.rirlift.com/exercises/lunge-alternatives/): The best walking lunge alternative for machines, small spaces, balance trouble or sore knees: 11 swaps with how-to, plus three ready leg sessions.
- [Machine Ab Exercises: 11 Gym Picks, 3 Plans](https://www.rirlift.com/exercises/machine-ab-exercises/): 11 gym machine exercises for abs: the ab crunch machine, cable crunch, captain's chair, decline bench and cable chops, with three plans by what your gym has.
- [Machine Chest Exercises: The 5 to Use](https://www.rirlift.com/exercises/machine-chest-exercises/): The 5 machine chest exercises worth using: chest press, incline and decline press, chest dip machine and pec deck.
- [Machine Chest Press: Setup and Form](https://www.rirlift.com/exercises/machine-chest-press/): How to use the chest press machine: seat height, handle position, pressing without shrugging, muscles worked, how it compares to the bench press, sets and reps.
- [Machine Exercises for Arms: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/machine-exercises-for-arms/): 10 machine and cable exercises for biceps, triceps and forearms, from the preacher curl to the dip machine, with three arm plans set by reps in reserve.
- [Machine Exercises for Back: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/machine-exercises-for-back/): 11 machine exercises for back width and thickness: pulldowns, machine and cable rows, rear delts and the Roman chair, with three gym plans set by RIR.
- [Machine Exercises for Glutes: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/machine-exercises-for-glutes/): 10 machine exercises for glutes: Smith hip thrust, wide leg press, kickbacks, abduction and the Roman chair, with three gym plans set by reps in reserve.
- [Machine Exercises: 17 Gym Machines, 3 Sessions](https://www.rirlift.com/exercises/machine-exercises/): 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.
- [Machine Hamstring Exercises: 7 Picks](https://www.rirlift.com/exercises/machine-hamstring-exercises/): The 7 best machine hamstring exercises: lying, seated and kneeling leg curls, a cable glute-ham raise and hip extensions.
- [Machine Lateral Raise Alternatives: 10 Swaps](https://www.rirlift.com/exercises/machine-lateral-raise-alternatives/): No lateral raise machine?
- [Leg Machine Exercises: 14 Picks and 3 Leg Days](https://www.rirlift.com/exercises/machine-leg-exercises/): The best leg machine exercises: leg press or hack squat, leg curl, leg extension, hip abduction and adduction, and calf raise, plus three machine-only leg days.
- [Machine Row Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/machine-row-alternatives/): Seated machine row alternatives for a busy gym or no machine at all: cable, barbell, dumbbell and bodyweight rows, with three sessions to run.
- [Machine Shoulder Exercises: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/machine-shoulder-exercises/): 10 machine and cable shoulder exercises for front, side and rear delts: presses, lateral raises, reverse pec deck and face pulls, with three plans set by RIR.
- [Machine Shoulder Press Alternatives: 10 Swaps](https://www.rirlift.com/exercises/machine-shoulder-press-alternatives/): Shoulder press machine taken or missing?
- [Meadows Row Alternatives: 11 Swaps](https://www.rirlift.com/exercises/meadows-row-alternatives/): Meadows row alternatives with no landmine: dumbbell, kettlebell, cable, machine and bodyweight rows that keep the one-arm stretch, with sessions to run.
- [Medicine Ball Exercises: 6 Moves, 3 Plans](https://www.rirlift.com/exercises/medicine-ball-exercises/): 6 medicine ball exercises (slams, wall balls, throws and chops) with steps, cues and three sessions: slam ball outdoors, gym wall or power before lifting.
- [Medicine Ball Slam Alternatives: 11 Swaps](https://www.rirlift.com/exercises/medicine-ball-slam-alternatives/): Medicine ball slam alternatives for a gym, a quiet apartment or a wall: cable, kettlebell, dumbbell and bodyweight swaps, with sessions to run them in.
- [MMA Workout: Strength and Power for Fighters](https://www.rirlift.com/exercises/mma-workout/): An MMA workout built around deadlifts, split squats, pull-ups, jumps, throws and neck work, with plans for off-camp, fight camp and new lifters.
- [Morning Warm Up: 8 Minutes to Wake Up](https://www.rirlift.com/exercises/morning-warm-up/): An 8-minute morning warm up: dead bugs and bridges in place, then walkouts, squats and jacks.
- [Motocross Exercises: 12 Gym Picks for Riders](https://www.rirlift.com/exercises/motocross-exercises/): The best motocross exercises for grip, pulling, the attack position and your back, plus three motocross workouts: race season, off-season, weekend rider.
- [Muay Thai Warm Up: 15 Minutes, Rope to Kicks](https://www.rirlift.com/exercises/muay-thai-warm-up/): A Muay Thai warm up: rope, leg swings, side lifts and glute work, then shadow boxing with kicks and bounds.
- [Muay Thai Workout: Strength for Kicks and Clinch](https://www.rirlift.com/exercises/muay-thai-workout/): A Muay Thai workout for the gym: single-leg work, hip thrusts, rotation, clinch pulls, neck and rope, with plans for class weeks, fight prep and off-season.
- [Muffin Top Exercises: 12 Moves, 3 Plans](https://www.rirlift.com/exercises/muffin-top-exercises/): 12 muffin top exercises for the sides of your waist and lower belly, plus the full-body lifts that drive fat loss, with demo videos and three weekly plans.
- [Muscle Activation Exercises: 11 Drills](https://www.rirlift.com/exercises/muscle-activation/): Muscle activation exercises for glutes, core and shoulders: clamshells, hydrants, dead bugs, Pallof presses, face pulls and more, with three short routines.
- [Nordic Curl Alternatives: 11 Hamstring Swaps](https://www.rirlift.com/exercises/nordic-curl-alternatives/): The best Nordic curl alternative when it is too hard or you have nothing to anchor your feet: machine, cable, ball, strap, band and hinge swaps, plus sessions.
- [Nordic Hamstring Curl: Form and Progressions](https://www.rirlift.com/exercises/nordic-hamstring-curl/): How to do a Nordic hamstring curl: anchoring your feet, a slow lowering, catching yourself, easier and harder versions, and sets, reps and RIR.
- [Oblique Exercises at Home: 10 No-Gym Moves](https://www.rirlift.com/exercises/oblique-exercises-at-home/): Ten oblique exercises you can do at home with bodyweight, one dumbbell or a doorway bar, with video and steps, plus three home oblique workouts.
- [Oblique Exercises for Men: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/oblique-exercises-for-men/): 12 oblique exercises for men: woodchops, twists, side planks, side bends and hanging oblique crunches, with plans for the gym, home and rotational sports.
- [Oblique Exercises for Women: 10 Best Moves](https://www.rirlift.com/exercises/oblique-exercises-for-women/): Ten oblique exercises for women, from side planks to cable woodchops, with video and steps, plus three waist workouts for home, gym or one kettlebell.
- [One-Arm Cable Row: Form, Setups, Muscles](https://www.rirlift.com/exercises/one-arm-cable-row/): How to do a one-arm cable row standing, seated or kneeling: elbow path, how to stop twisting, muscles worked, and sets and reps for a bigger back.
- [Overhead Press Alternatives: 11 Swaps by Problem](https://www.rirlift.com/exercises/overhead-press-alternatives/): The best overhead press and military press alternatives for a sore back or shoulder, no barbell or home training, with form for each and three sessions.
- [Overhead Press: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/overhead-press/): 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.
- [Overhead Tricep Extension Alternatives: 12 Swaps](https://www.rirlift.com/exercises/overhead-tricep-extension-alternatives/): Overhead tricep extension alternatives for sore shoulders, a busy gym or home: cable, dumbbell, barbell and bodyweight swaps, with three ready sessions.
- [Overhead Triceps Extension: Cable Form, Sets](https://www.rirlift.com/exercises/overhead-triceps-extension/): How to do the overhead cable triceps extension with a rope: setup, elbow position, why the overhead stretch matters, sets and reps with RIR, and alternatives.
- [Pallof Press Alternatives: 9 Anti-Rotation Swaps](https://www.rirlift.com/exercises/pallof-press-alternatives/): The best Pallof press alternative with no cable: landmine, dumbbell carry and bodyweight core swaps that resist twisting, with form and three sessions.
- [Pallof Press: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/pallof-press/): 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.
- [Park Workout: 14 Exercises for Bars and Benches](https://www.rirlift.com/exercises/park-workout/): A park workout for the pull-up bar, dip bars, a bench and open grass: 14 exercises with demos and three plans, from a bench-only circuit to your first pull-up.
- [Pec Deck Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/pec-deck-alternatives/): The best pec deck alternative for your gym or home: cable, dumbbell, band and bodyweight swaps that train the same chest squeeze, plus example sessions.
- [Pendlay Row Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/pendlay-row-alternatives/): Pendlay row alternatives for a tired lower back, tight hamstrings or no barbell: barbell, landmine, machine, dumbbell and bodyweight rows, with sessions.
- [Pendlay Row: Form, Muscles, Alternatives](https://www.rirlift.com/exercises/pendlay-row/): 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.
- [Pickleball Warm Up: 7-Minute Court Routine](https://www.rirlift.com/exercises/pickleball-warm-up/): A pickleball warm-up for the court in 7 minutes: jumping jacks, leg swings, ankle circles, cossack squats, band work, then shuffles and dinks.
- [Pike Push-Up Alternatives: 10 Easier and Harder](https://www.rirlift.com/exercises/pike-push-up-alternatives/): Pike push-ups too hard, too easy or hard on your wrists?
- [Pike Push-Up: Form, Muscles, Progressions](https://www.rirlift.com/exercises/pike-push-up/): How to do a pike push-up: hand and hip position, where your head goes, the muscles it works, easier and harder versions, and how it leads to handstand push-ups.
- [Pistol Squat Alternatives: 11 Single-Leg Swaps](https://www.rirlift.com/exercises/pistol-squat-alternatives/): Can't do a pistol squat yet, or it hurts?
- [Pistol Squat: How to Do It and Progressions](https://www.rirlift.com/exercises/pistol-squat/): How to do a pistol squat on one leg: setup, depth, balance, the box and assisted progressions to your first rep, what it works, and how to program it.
- [Pitching Warm Up: Before Bullpen or Start](https://www.rirlift.com/exercises/pitching-warm-up/): A pitching warm-up to do before you throw: get warm, open the hips, activate the cuff and shoulder blade, then rotate and throw.
- [Plank Alternatives: 12 Core Swaps by Situation](https://www.rirlift.com/exercises/plank-alternatives/): The best plank alternative if planks hurt your wrists or back, bore you, or got too easy: 12 core swaps with form and three sessions to run.
- [Weight Plate Exercises: 10 Moves, 3 Sessions](https://www.rirlift.com/exercises/plate-exercises/): 10 weight plate exercises for shoulders, triceps, grip and core, with steps, cues and three sessions built around one plate or a few.
- [Plyometric Exercises: 14 Jumps and Throws](https://www.rirlift.com/exercises/plyometric-exercises/): Plyometric exercises for beginners and athletes: jumps, hops, bounds and med ball throws, with contact counts and three plans for power, speed and home.
- [Posterior Chain Exercises: 13 Picks, 3 Plans](https://www.rirlift.com/exercises/posterior-chain-exercises/): The best posterior chain exercises for glutes, hamstrings, lower and upper back: hinges, hip thrusts, Nordics and rows, with gym, home and runner plans.
- [Pre Workout Warm Up: 8 Minutes to Lift](https://www.rirlift.com/exercises/pre-workout-warm-up/): A pre workout warm up for the gym floor: brisk walk, mountain climbers, ankle circles, band squats, pull-aparts and plank holds, then ramp-up sets.
- [Preacher Curl Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/preacher-curl-alternatives/): The best preacher curl alternative for your setup: cable, dumbbell, barbell and no-equipment swaps that pin your elbows and load your biceps, plus sessions.
- [Preacher Curl: Form, Muscles Worked, Alternatives](https://www.rirlift.com/exercises/preacher-curl/): 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.
- [Pull Day Exercises: 13 Picks and 3 Workouts](https://www.rirlift.com/exercises/pull-day-exercises/): The best pull day exercises for back, rear delts and biceps, in order, with a once-a-week pull day, a two-day pull split and a no-pull-up beginner version.
- [Pull Day Warm-Up: Back and Biceps Ready](https://www.rirlift.com/exercises/pull-day-warm-up/): A pull day warm-up: air bike, a dead hang, scapular band squeezes, straight-arm pulldowns and face pulls, then ramp-up sets of pull-ups, pulldowns or deadlifts.
- [Pull Exercises at Home: 13 Picks for Any Setup](https://www.rirlift.com/exercises/pull-exercises-at-home/): 13 pull exercises at home for no equipment, a pull-up bar or dumbbells, with a pull day plan for each setup and how to progress with reps in reserve.
- [Pull Exercises With Dumbbells: 14 Picks](https://www.rirlift.com/exercises/pull-exercises-with-dumbbells/): The 14 best pull exercises with dumbbells for back, rear delts, traps and biceps, with steps and video.
- [Pull-Up Alternatives: 13 Swaps for Gym and Home](https://www.rirlift.com/exercises/pull-up-alternatives/): Pull-up alternatives for every situation: can't do one yet, no bar at home, or sore shoulders.
- [Pull-Up Bar Exercises: 15 Moves, 3 Plans](https://www.rirlift.com/exercises/pull-up-bar-exercises/): 15 pull-up bar exercises for back, arms, grip and abs, from your first assisted rep to muscle-ups, with three plans by how many pull-ups you can do.
- [Pull-Ups: Form, First Rep and Alternatives](https://www.rirlift.com/exercises/pull-ups/): 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.
- [Push Day Exercises: 13 Picks and 3 Workouts](https://www.rirlift.com/exercises/push-day-exercises/): The best push day exercises for chest, shoulders and triceps, in the order to do them, with a once-a-week, twice-a-week and beginner push day.
- [Push Day Warm-Up: Chest, Shoulders, Triceps](https://www.rirlift.com/exercises/push-day-warm-up/): A push day warm-up in 7 minutes: ski erg, walkouts, plank shoulder taps, band pull-aparts, rotator cuff turns, an easy push-up set, then ramp-up sets.
- [Push-Up Alternatives: 12 Swaps by Situation](https://www.rirlift.com/exercises/push-up-alternatives/): The best push-up alternative for your situation: dumbbell, machine and bodyweight swaps, easier versions if you can't do one yet, harder ones once it's easy.
- [Push-Ups: Form, Muscles, Variations, Alternatives](https://www.rirlift.com/exercises/push-ups/): 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.
- [Quad Activation Exercises Before Leg Day](https://www.rirlift.com/exercises/quad-activation-exercises/): Quad activation exercises with sets to copy: wall sits, sissy squats, single-leg extensions and heels-up goblet squats before squats or leg extensions.
- [Quad Exercises at Home: 13 Best Moves](https://www.rirlift.com/exercises/quad-exercises-at-home/): 13 quad exercises at home, from bodyweight sissy squats to goblet and Bulgarian split squats, with steps, video and three home quad sessions.
- [Quad Exercises for Seniors: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/quad-exercises-for-seniors/): 10 quad exercises for seniors to stand up from a chair and climb stairs with ease: chair squats, wall sits, step-ups and machines, plus three plans.
- [Rack Pull Alternatives: 13 Swaps by Equipment](https://www.rirlift.com/exercises/rack-pull-alternatives/): The best rack pull alternative for your setup: barbell, cable, dumbbell and band swaps that load your glutes, back and traps, plus three sessions to run.
- [Rear Delt Exercises at Home: 11 Picks](https://www.rirlift.com/exercises/rear-delt-exercises-at-home/): 11 rear delt exercises at home with dumbbells, a band, a kettlebell or a suspension trainer, with steps and video, plus three short sessions by gear.
- [Rear Delt Fly Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/rear-delt-fly-alternatives/): Bent-over flies tiring your lower back or not hitting your rear delts?
- [Renegade Row Alternatives: 12 Swaps](https://www.rirlift.com/exercises/renegade-row-alternatives/): Renegade row alternatives for your back, your core or both: dumbbell, kettlebell, cable, strap and bodyweight swaps, plus three sessions you can run.
- [Renegade Row: Form, Muscles, Easier Versions](https://www.rirlift.com/exercises/renegade-row/): How to do the dumbbell renegade row: plank setup, rowing without twisting, muscles worked, easier and harder versions, and sets, reps and RIR.
- [Resistance Band Back Exercises: 10 Picks](https://www.rirlift.com/exercises/resistance-band-back-exercises/): 10 resistance band back exercises for lats, upper back, traps and lower back, with steps and video.
- [Resistance Band Exercises for Men: 14 Picks](https://www.rirlift.com/exercises/resistance-band-exercises-for-men/): The best resistance band exercises for men: band squats, deadlifts, rows, presses, pull-aparts and band-assisted pull-ups, with home, travel and bar plans.
- [Resistance Band Exercises for Runners: 13 Picks](https://www.rirlift.com/exercises/resistance-band-exercises-for-runners/): Resistance band exercises for runners: band walks, band deadlifts, hip thrusts, leg curls, split squats and rows, with mini-band and long-band plans.
- [Resistance Band Exercises for Seniors: 13 Picks](https://www.rirlift.com/exercises/resistance-band-exercises-for-seniors/): 13 resistance band exercises for seniors for legs, back, chest, shoulders and arms, with demos, which band to start with and three home plans.
- [Resistance Band Exercises for Strength: 12 Picks](https://www.rirlift.com/exercises/resistance-band-exercises-for-strength/): 12 resistance band exercises that build real strength: deadlifts, split squats, rows, presses and pull-ups, with three plans and how to progress bands.
- [Resistance Band Exercises for Women: 13 Picks](https://www.rirlift.com/exercises/resistance-band-exercises-for-women/): 13 resistance band exercises for women for glutes, legs, back, shoulders and arms, which band each one needs, and three plans: beginner, over 40, 4 days.
- [Resistance Band Exercises: 17 Moves, 3 Sessions](https://www.rirlift.com/exercises/resistance-band-exercises/): 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.
- [Resistance Band Glute Exercises: 12 Moves](https://www.rirlift.com/exercises/resistance-band-glute-exercises/): The 12 best resistance band glute exercises for loop bands and long bands, with steps and video, plus three band glute workouts with sets and RIR.
- [Resistance Band Leg Exercises: 15 Picks](https://www.rirlift.com/exercises/resistance-band-leg-exercises/): The 15 best resistance band leg exercises for quads, hamstrings, glutes and hips, with steps and video, plus three plans for loop bands or handled bands.
- [Resistance Band Quad Exercises: 5 Best](https://www.rirlift.com/exercises/resistance-band-quad-exercises/): The 5 best resistance band quad exercises, from the Spanish split squat to the lying band leg press, with steps and video, plus three band quad sessions.
- [Resistance Band Upper Body Exercises: 12 Picks](https://www.rirlift.com/exercises/resistance-band-upper-body-exercises/): 12 resistance band exercises for your back, shoulders, chest and arms, with a 3-day home plan, a 15-minute desk-posture plan and a first pull-up plan.
- [Reverse Crunch Alternatives: 12 Ab Swaps](https://www.rirlift.com/exercises/reverse-crunch-alternatives/): Reverse crunch alternatives for any setup: floor, pull-up bar, captain's chair, cable and machine swaps for your lower abs, with form and ab sessions.
- [Reverse Crunch: Form, Muscles, Mistakes](https://www.rirlift.com/exercises/reverse-crunch/): How to do a reverse crunch on the floor: curling your hips up instead of swinging your legs, the muscles it works, common mistakes, sets and reps.
- [Reverse Curl: Form, Muscles Worked, Benefits](https://www.rirlift.com/exercises/reverse-curl/): How to do a reverse barbell curl: grip, elbow and wrist position, what it works, how it compares to the hammer curl, and sets, reps and RIR.
- [Reverse Fly: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/reverse-fly/): 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.
- [Reverse Hyper Alternatives: 12 Swaps](https://www.rirlift.com/exercises/reverse-hyper-alternatives/): Reverse hyper alternatives with no machine: back extension, cable, barbell, dumbbell, band and floor swaps for your glutes, hamstrings and lower back.
- [Reverse Lunge Alternatives: 11 Swaps](https://www.rirlift.com/exercises/reverse-lunge-alternatives/): The best reverse lunge alternative on a machine, with dumbbells or bodyweight, or for sore knees: 11 one-leg swaps with how-to, plus three ready sessions.
- [Reverse Lunge: Form, Muscles, Benefits](https://www.rirlift.com/exercises/reverse-lunge/): How to do a reverse lunge with bodyweight or a weight: step length, depth, muscles worked, glute vs quad focus, and why it is easier on the knees.
- [Reverse Pec Deck Alternatives: 10 Swaps](https://www.rirlift.com/exercises/reverse-pec-deck-alternatives/): Reverse pec deck taken or missing?
- [RDL Alternatives: 13 Romanian Deadlift Swaps](https://www.rirlift.com/exercises/romanian-deadlift-alternatives/): The best Romanian deadlift alternative for your setup: barbell, cable, machine, dumbbell and band hinges for hamstrings and glutes, plus three sessions.
- [Romanian Deadlift: Form, Muscles, Alternatives](https://www.rirlift.com/exercises/romanian-deadlift/): 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.
- [Rowing Machine Warm Up: 10 Minutes](https://www.rirlift.com/exercises/rowing-machine-warm-up/): A rowing machine warm up: 5 minutes of easy rowing, walkouts, squats and band pull-aparts, then short bursts at workout pace.
- [Rowing Workout: Erg Sessions Plus Rower Strength](https://www.rirlift.com/exercises/rowing-workout/): What a rowing workout looks like: erg intervals and steady pieces, the 14 best exercises for rowers, and strength plans for winter, racing and beginners.
- [Rugby Warm Up: Pre-Match and Training Routine](https://www.rirlift.com/exercises/rugby-warm-up/): A 15-minute rugby warm-up: jog, hip openers, shoulder and trunk prep for contact, then jumps and accelerations.
- [Russian Twist Alternatives: 11 Oblique Swaps](https://www.rirlift.com/exercises/russian-twist-alternatives/): The best Russian twist alternative for the gym, home or a sore back: cable, dumbbell, plate and bodyweight oblique swaps, with form and three sessions.
- [Scapular Activation Exercises: 6-Min Routine](https://www.rirlift.com/exercises/scapular-activation-exercises/): Scapular activation exercises for shoulder blade control: push-up plus, band retractions, plank IYTW, face pulls and rows, with three short routines.
- [Seated Cable Row Alternatives: 13 Swaps](https://www.rirlift.com/exercises/seated-cable-row-alternatives/): The best seated cable row alternative for the gym or home: machine, cable, barbell, dumbbell, band and bodyweight rows, plus three ready back sessions.
- [Seated Cable Row: Form, Grip and Alternatives](https://www.rirlift.com/exercises/seated-cable-row/): 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.
- [Seated Calf Raise Alternatives: 11 Swaps](https://www.rirlift.com/exercises/seated-calf-raise-alternatives/): No seated calf machine?
- [Seated Leg Curl Alternatives: 11 Swaps](https://www.rirlift.com/exercises/seated-leg-curl-alternatives/): The best seated leg curl alternative for your gym or home: other curl machines, cables, hinges and bodyweight curls that keep the hamstring stretch.
- [Seated Leg Curl: Machine Setup and Form](https://www.rirlift.com/exercises/seated-leg-curl/): How to set up and use the seated leg curl machine: pad and knee alignment, form, seated vs lying leg curl, muscles worked, and sets, reps and RIR.
- [Seated Machine Row: Form, Setup, Muscles Worked](https://www.rirlift.com/exercises/seated-machine-row/): How to use the seated row machine: seat and chest pad setup, grip choices, pulling with your back, muscles worked, and sets, reps and RIR.
- [Seniors Warm Up Exercises: Gentle 10 Minutes](https://www.rirlift.com/exercises/seniors-warm-up-exercises/): Gentle warm up exercises for seniors: walking, ankle and arm circles, chair-height squats, wall push-ups and calf raises, in about 10 minutes.
- [Shoulder Activation Exercises: Rotator Cuff](https://www.rirlift.com/exercises/shoulder-activation-exercises/): Shoulder activation exercises for the rotator cuff and upper back: external rotations, face pulls, Y raises and bottoms-up presses before you press overhead.
- [Shoulder Exercises at Home: 13 Best](https://www.rirlift.com/exercises/shoulder-exercises-at-home/): 13 shoulder exercises at home with bodyweight, bands, dumbbells or a kettlebell, with steps and video, plus three home shoulder workouts for your gear.
- [Shoulder Exercises at the Gym: 12 Best](https://www.rirlift.com/exercises/shoulder-exercises-at-the-gym/): The 12 best shoulder exercises at the gym: presses, machines and cables for the front, side and rear delts, plus three gym shoulder workouts with RIR.
- [Shoulder Exercises for Men: 11 Picks, 3 Plans](https://www.rirlift.com/exercises/shoulder-exercises-for-men/): 11 shoulder exercises for men: overhead presses, lateral raises and rear delt work, with plans for beginners, bigger shoulders and presses that hurt.
- [Shoulder Exercises for Seniors: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/shoulder-exercises-for-seniors/): 12 shoulder exercises for seniors for reaching, lifting and posture: seated presses, raises, band pull-aparts and rotator cuff work, with three plans.
- [Shoulder Exercises for Strength: 11 Picks](https://www.rirlift.com/exercises/shoulder-exercises-for-strength/): Shoulder exercises for strength: overhead, push and landmine presses, lateral raises, face pulls and rotator cuff work, with three plans set by reps in reserve.
- [Shoulder Exercises for Women: 12 Best Moves](https://www.rirlift.com/exercises/shoulder-exercises-for-women/): The 12 best shoulder exercises for women, with steps and video, plus three plans: gym machines, home dumbbells, or a 20-minute add-on after leg day.
- [Resistance Band Shoulder Exercises: 7 Best](https://www.rirlift.com/exercises/shoulder-exercises-with-resistance-bands/): The 7 best shoulder exercises with resistance bands, with steps and video, and three band workouts: no anchor, a door anchor, or ten-minute desk breaks.
- [Shoulder Mobility Warm-Up: 7-Min Routine](https://www.rirlift.com/exercises/shoulder-mobility-warm-up/): A shoulder mobility warm-up for overhead lifting: arm circles, plate halos, pullovers, windmills and bear crawls, then ramp-up sets.
- [Shoulder Press Alternatives: 12 Swaps That Work](https://www.rirlift.com/exercises/shoulder-press-alternatives/): The best shoulder press alternatives for a sore shoulder, no dumbbells, no machine or home training, with form for each and three sessions to run.
- [Shoulder Warm-Up Exercises: 5-Minute Routine](https://www.rirlift.com/exercises/shoulders-warm-up-exercises/): A shoulder warm-up in minutes: jumping jacks, arm circles, plate halos, pull-aparts, face pulls and cuff turns, then ramp-up sets of your first press.
- [Shrug Alternatives: 11 Swaps for Your Traps](https://www.rirlift.com/exercises/shrug-alternatives/): Barbell and dumbbell shrug alternatives for bigger traps: trap bar, kettlebell, incline, carry, rack pull and band swaps, plus three sessions to run.
- [Shrugs: Form, Muscles Worked and Alternatives](https://www.rirlift.com/exercises/shrugs/): 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.
- [Side Plank Alternatives: 11 Oblique Swaps](https://www.rirlift.com/exercises/side-plank-alternatives/): The best side plank alternative if it hurts your shoulder or got too easy: carries, side bends, harder planks and cable swaps, with three oblique sessions.
- [Side Plank: Form, Muscles, How Long to Hold](https://www.rirlift.com/exercises/side-plank/): How to do a side plank: elbow and foot position, how long to hold, easier and harder versions, the muscles it works, and how to progress with time and RIR.
- [Single-Arm Lat Pulldown: Form and Benefits](https://www.rirlift.com/exercises/single-arm-lat-pulldown/): How to do a single-arm lat pulldown: setup, elbow path and grip, the muscles it works, sets and reps, and what to swap it for at home or without a cable.
- [Single Dumbbell Exercises: 15 Moves, 3 Plans](https://www.rirlift.com/exercises/single-dumbbell-exercises/): 15 exercises that need only one dumbbell, for legs, chest, back, shoulders, arms and core, plus three full-body plans for a light, heavy or short-on-time setup.
- [Single Leg Exercises: 12 Picks and 3 Plans](https://www.rirlift.com/exercises/single-leg-exercises/): 12 single leg exercises, from Bulgarian split squats to pistol squats and single-leg RDLs, with gym, home dumbbell and weaker-side plans set by reps in reserve.
- [Single-Leg Glute Bridge: Form and Muscles](https://www.rirlift.com/exercises/single-leg-glute-bridge/): How to do a single-leg glute bridge: setup, keeping your hips level, muscles worked, how it compares to a regular bridge, sets, reps and how to add weight.
- [Single-Leg RDL: Form, Balance, Weight](https://www.rirlift.com/exercises/single-leg-rdl/): How to do a single-leg RDL with a dumbbell: which hand holds the weight, hinging without tipping over, muscles worked, how heavy to go, sets and reps.
- [Skateboarding Exercises: 13 Moves for Skaters](https://www.rirlift.com/exercises/skateboarding-exercises/): The best skateboarding exercises for pop, landings and balance: single-leg squats, jumps, calf raises and hip work, plus gym, bodyweight and over-30 workouts.
- [Skull Crusher Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/skull-crusher-alternatives/): Skull crusher alternatives for sore elbows, a busy bench or a home setup: cable, dumbbell, barbell and bodyweight swaps, with three ready triceps sessions.
- [Skull Crushers: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/skull-crushers/): 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.
- [Smith Machine Exercises: 7 Lifts, 3 Sessions](https://www.rirlift.com/exercises/smith-machine-exercises/): The 7 Smith machine exercises worth doing, for legs, glutes and pressing, with setup, cues and three ready sessions built around the machine.
- [Smith Machine Squat Alternatives: 12 Swaps](https://www.rirlift.com/exercises/smith-machine-squat-alternatives/): No Smith machine?
- [Smith Machine Squat: Form, Foot Position, Muscles](https://www.rirlift.com/exercises/smith-machine-squat/): How to squat in a Smith machine: where to put your feet, depth, unracking and safeties, the muscles it works, and how it compares to a barbell squat.
- [Snatch Warm Up: Empty-Bar Drills and Ramp Sets](https://www.rirlift.com/exercises/snatch-warm-up/): A snatch warm-up: 3 minutes on the ski erg, halos, cossack squats and face pulls, empty-bar high pulls, overhead squats and snatch balances, then ramp-up sets.
- [Softball Workout: Gym Plans for Players](https://www.rirlift.com/exercises/softball-workout/): A softball workout for speed, bat speed and a strong throwing arm: 14 exercises with video and off-season, in-season and pitcher plans with sets and reps.
- [Spartan Race Workout: Grip, Carries, Hills](https://www.rirlift.com/exercises/spartan-race-workout/): A Spartan race workout built on pull-ups, hangs, carries, step-ups and burpees, with three plans for a first Sprint, a Beast build and weak grip.
- [Spider Curl Alternatives: 11 Swaps by Equipment](https://www.rirlift.com/exercises/spider-curl-alternatives/): Spider curl alternatives for no incline bench, a busy gym or home: preacher, cable, dumbbell and bodyweight swaps that load the top of the curl, plus sessions.
- [Spider Curl: Form, Muscles Worked, Bench Angle](https://www.rirlift.com/exercises/spider-curl/): How to do a spider curl on an incline bench: bench angle, keeping the elbows still, the muscles it works, how it compares to preacher and incline curls.
- [Split Squat Alternatives: 11 Swaps by Equipment](https://www.rirlift.com/exercises/split-squat-alternatives/): The best split squat alternative to make it harder, heavier, easier on your knees, or doable at home: 11 one-leg swaps plus three ready leg sessions.
- [Split Squat: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/split-squat/): 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.
- [Sports Warm Up: 15-Minute Template for Any Sport](https://www.rirlift.com/exercises/sports-warm-up/): A sports warm up template: jog, mobility, activation, then sport-speed sprints, jumps and cuts.
- [Sprinter Workout: Gym Exercises and Plans](https://www.rirlift.com/exercises/sprinter-workout/): What a sprinter workout looks like on the track and in the gym: 13 exercises for sprinters and three plans for off-season, race season and beginners.
- [Squat Alternatives: 10 Swaps by Equipment](https://www.rirlift.com/exercises/squat-alternatives/): The best squat alternative for a sore back, cranky knees, no rack or home training: machine, barbell, dumbbell and bodyweight swaps plus three leg days.
- [Squat: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/squat/): 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.
- [Stairmaster Warm Up: 5-Minute Routine](https://www.rirlift.com/exercises/stairmaster-warm-up/): How to warm up for the StairMaster: easy walk, squats, calf raises and step-ups, then a slow climb.
- [Standing Ab Exercises: 13 Moves, 3 Plans](https://www.rirlift.com/exercises/standing-ab-exercises/): 13 standing ab exercises, from carries and Pallof presses to chops, side bends and slams, with steps, cues and three sessions for home, the gym or sport.
- [12 Standing Exercises for Seniors, With 3 Plans](https://www.rirlift.com/exercises/standing-exercises-for-seniors/): 12 standing exercises for seniors that need no floor work: squats, step-ups, hip raises, counter push-ups, band rows and standing core carries.
- [Step-Up Alternatives: 10 Swaps, No Box Needed](https://www.rirlift.com/exercises/step-up-alternatives/): The best step-up alternative with no box or bench, in the gym, or for glutes: 10 one-leg swaps with how-to, plus three ready lower-body sessions.
- [Step Ups: Form, Box Height, Alternatives](https://www.rirlift.com/exercises/step-ups/): 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.
- [Stiff-Leg Deadlift Alternatives: 11 Swaps](https://www.rirlift.com/exercises/stiff-leg-deadlift-alternatives/): The best stiff-leg deadlift alternative for your setup: barbell, cable, machine, dumbbell and band hinges for your hamstrings and glutes, plus three sessions.
- [Stiff-Leg Deadlift: Form, Muscles, vs RDL](https://www.rirlift.com/exercises/stiff-leg-deadlift/): How to do a stiff-leg deadlift: knee bend, how far to lower, the muscles it works, how it differs from a Romanian deadlift, sets and reps, and alternatives.
- [Straight-Arm Pulldown Alternatives: 11 Swaps](https://www.rirlift.com/exercises/straight-arm-pulldown-alternatives/): The best straight-arm pulldown alternative for a busy cable, a home gym or just a bar: pullovers, pulldowns and bodyweight lat swaps, with sessions to run.
- [Straight-Arm Pulldown: Form, Muscles, Tips](https://www.rirlift.com/exercises/straight-arm-pulldown/): How to do a straight-arm pulldown on a cable: bar or rope, how far to lean, what it works, how it compares to the lat pulldown, and sets and reps by RIR.
- [Strength Exercises for Beginners: 13 Picks](https://www.rirlift.com/exercises/strength-exercises-for-beginners/): 13 strength exercises for beginners built on five patterns: squat, hinge, push, pull and carry, with plans for no equipment, a barbell gym and a gentle restart.
- [Strength Exercises for Women Over 60: 12 Picks](https://www.rirlift.com/exercises/strength-exercises-for-women-over-60/): 12 strength exercises for women over 60 for legs, hips, back and arms, at home or in the gym, with three plans and how to choose and raise your weights.
- [Strength Training at Home: 12 Exercises, 3 Plans](https://www.rirlift.com/exercises/strength-training-at-home/): Strength training at home with no equipment or one pair of dumbbells: 12 exercises, how hard to push each set, and plans for 3 days, 20 minutes and beginners.
- [Strength Training for Athletes: 13 Lifts, 3 Plans](https://www.rirlift.com/exercises/strength-training-for-athletes/): Strength training for athletes: squats, hinges, presses, pulls, cleans, jumps and trunk work, with off-season, in-season and first-year plans set by RIR.
- [Strength Training for Body Recomposition](https://www.rirlift.com/exercises/strength-training-for-body-recomposition/): Strength training for body recomposition: the 14 lifts to build muscle while losing fat, how many sets per week, and full-body, upper/lower and home plans.
- [Strength Training for Bone Density: 12 Lifts](https://www.rirlift.com/exercises/strength-training-for-bone-density/): Strength training for bone density: the 12 lifts that load the hips and spine most, how heavy to go, and three plans for the gym, home and osteopenia.
- [Strength Training for Fat Loss: 13 Lifts, 3 Plans](https://www.rirlift.com/exercises/strength-training-for-fat-loss/): Strength training for fat loss: 13 barbell and dumbbell lifts that hold your strength in a deficit, with beginner, upper/lower and glute-focused plans.
- [Strength Training for Longevity: 11 Lifts, 3 Plans](https://www.rirlift.com/exercises/strength-training-for-longevity/): Strength training for longevity: 30 to 60 minutes a week of squats, hinges, pushes, pulls and carries.
- [Strength Training for Men Over 40: 3 Plans](https://www.rirlift.com/exercises/strength-training-for-men-over-40/): Strength training for men over 40: 12 lifts, a 3-day full-body plan, a 4-day upper/lower split and a home-garage plan, with sets, rest and RIR targets.
- [Strength Training for Men Over 50: 3 Plans](https://www.rirlift.com/exercises/strength-training-for-men-over-50/): Strength training for men over 50: 12 joint-friendly lifts, a 3-day full-body plan, a 2-day plan around your sport and a sore-joints plan, set by RIR.
- [Strength Training for Men Over 60: 3 Plans](https://www.rirlift.com/exercises/strength-training-for-men-over-60/): Strength training for men over 60: 12 lifts for legs, back, chest and grip, with a 2-day machine plan, a 3-day home dumbbell plan and a trap bar plan.
- [Strength Training for Men: 13 Lifts, 3 Plans](https://www.rirlift.com/exercises/strength-training-for-men/): Strength training for men: the squat, bench, deadlift, press and row plus key accessories, with a 3-day beginner plan, a 4-day split and a 30-minute plan.
- [Strength Training for Metabolism: 12 Lifts](https://www.rirlift.com/exercises/strength-training-for-metabolism/): Strength training for metabolism: the 12 lifts that build and keep the most muscle, metabolic circuits, and plans for busy adults, home and over 50.
- [Strength Training for Older Adults: 3 Plans](https://www.rirlift.com/exercises/strength-training-for-older-adults/): 13 strength exercises for older adults in their 70s and 80s, with a 20-minute home start, a comeback plan after a long break and a faster-steps plan.
- [Strength Training for Perimenopause: 3 Plans](https://www.rirlift.com/exercises/strength-training-for-perimenopause/): Strength training for perimenopause: 12 lifts, how heavy to go, why 5 to 8 reps on the big lifts, and three plans for home, the gym and low-energy weeks.
- [Strength Training for Skinny Fat: 3 Plans](https://www.rirlift.com/exercises/strength-training-for-skinny-fat/): Strength training for skinny fat: 12 lifts to build muscle and lose fat at once, with a 3-day gym plan, a home dumbbell plan, a 4-day split and diet tips.
- [Strength Training for Teenagers: 3 Programs](https://www.rirlift.com/exercises/strength-training-for-teenagers/): Strength training for teenagers: 12 lifts from goblet squats to trap bar deadlifts, with a first dumbbell program, a barbell program and an off-season plan.
- [Strength Training for Weight Loss: 13 Lifts](https://www.rirlift.com/exercises/strength-training-for-weight-loss/): Strength training for weight loss: 13 lifts that keep muscle while you diet, with three-day gym, 30-minute home and joint-friendly machine plans.
- [Strength Training for Women Over 40: 3 Plans](https://www.rirlift.com/exercises/strength-training-for-women-over-40/): Strength training for women over 40: 12 lifts for legs, glutes, back and arms, with a 3-day beginner plan, a 4-day upper/lower split and a 2-day busy week.
- [Strength Training for Women: 13 Lifts, 3 Plans](https://www.rirlift.com/exercises/strength-training-for-women/): Strength training for women: 13 lifts for squats, hinges, presses, rows and carries, how heavy to go, and three plans for home, 3 gym days or 4 days.
- [Strength Training with Kettlebells: 12 Lifts](https://www.rirlift.com/exercises/strength-training-with-kettlebells/): Strength training with kettlebells: swings, deadlifts, split squats, presses, rows and get-ups, with plans for one bell, two bells, and strength plus cardio.
- [Strongman Training: Exercises and Plans](https://www.rirlift.com/exercises/strongman-training/): Strongman training in a regular gym: 15 exercises for deadlift, squat, overhead, carries and events, plus three plans from first steps to a novice contest.
- [Sumo Deadlift Alternatives: 13 Swaps](https://www.rirlift.com/exercises/sumo-deadlift-alternatives/): Sumo deadlift alternatives for any setup: trap bar, conventional, leg press, kettlebell, dumbbell and bodyweight swaps for glutes, inner thighs and back.
- [Sumo Deadlift: Form, Muscles, Alternatives](https://www.rirlift.com/exercises/sumo-deadlift/): 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.
- [Sumo Squat: Kettlebell or Dumbbell Form](https://www.rirlift.com/exercises/sumo-squat/): How to do a sumo squat with a kettlebell or dumbbell: stance width, toe angle, depth, muscles worked, how it compares to a regular squat, sets and reps.
- [Swimming Warm Up: Dry-Land and Pool Routine](https://www.rirlift.com/exercises/swimming-warm-up/): A swimming warm-up: 6 minutes on the pool deck with arm circles, leg swings, band pull-aparts and IYTWs, then an easy in-water build before your main set.
- [Swimming Workout: Dryland Strength for Swimmers](https://www.rirlift.com/exercises/swimming-workout/): A swimmer's dryland workout: the 14 exercises for pulling power, shoulder balance, starts and turns, and core, with in-season, off-season and home plans.
- [T-Bar Row Alternatives: 12 Swaps by Equipment](https://www.rirlift.com/exercises/t-bar-row-alternatives/): The best T-bar row alternative for your gym or home: machine, cable, barbell, dumbbell and bodyweight rows for a thick back, plus three ready sessions.
- [Tennis Workout: 15 Exercises and 3 Gym Plans](https://www.rirlift.com/exercises/tennis-workout/): A tennis workout for legs, lateral power, rotation, shoulders and forearms, with off-season, tournament and two-day club plans set by reps in reserve.
- [Toning Exercises for Women: 12 Picks, 3 Plans](https://www.rirlift.com/exercises/toning-exercises-for-women/): 12 toning exercises for women covering legs, glutes, back, shoulders, arms and core, with demo videos and three plans: home, 30-minute sessions and 4 days.
- [Track and Field Workout: Gym Sessions](https://www.rirlift.com/exercises/track-and-field-workout/): A track and field workout for the weight room: jumps, cleans, squats, hamstring and calf work, with plans for sprinters, in-season weeks and distance runners.
- [Trap Bar Deadlift Alternatives: 11 Swaps](https://www.rirlift.com/exercises/trap-bar-deadlift-alternatives/): The best trap bar deadlift alternative with a barbell, dumbbells, a kettlebell or a band, or no deadlifts at all: 11 swaps plus three ready sessions.
- [Trap Bar Deadlift: Form, Handles, Benefits](https://www.rirlift.com/exercises/trap-bar-deadlift/): How to do the trap bar (hex bar) deadlift: setup, high vs low handles, muscles worked, how it compares to a barbell deadlift, and sets, reps and RIR.
- [Trap Exercises at Home: 12 Picks](https://www.rirlift.com/exercises/trap-exercises-at-home/): 12 trap exercises at home for upper, middle and lower traps with dumbbells, a kettlebell or a band, with steps and video.
- [Trap Exercises for Men: 13 Picks and 3 Plans](https://www.rirlift.com/exercises/trap-exercises-for-men/): The best trap exercises for men: shrugs, rack pulls, farmer's walks, upright rows, face pulls and Y-raises for upper, middle and lower traps, with 3 plans.
- [Trap Exercises With Dumbbells: 9 Best](https://www.rirlift.com/exercises/trap-exercises-with-dumbbells/): The 9 best trap exercises with dumbbells for upper, middle and lower traps: shrugs, carries, upright rows and Y raises, with steps, video and three sessions.
- [Treadmill Warm Up: 5-10 Minute Routine](https://www.rirlift.com/exercises/treadmill-warm-up/): A treadmill warm up: 3 minutes walking, 2-3 minutes easy jog, leg swings and squats beside the belt, then short pick-ups.
- [Triathlon Strength Training: 3 Season Plans](https://www.rirlift.com/exercises/triathlon-strength-training/): Triathlon strength training for each part of the season: squats, split squats, RDLs, pulldowns, rows, calf raises and core, with off-season to race plans.
- [Tricep Exercises at Home: 12 With Little Gear](https://www.rirlift.com/exercises/tricep-exercises-at-home/): 12 tricep exercises at home, from close-grip push-ups and chair dips to one-dumbbell extensions, with steps, video and three plans by what you own.
- [Tricep Exercises at the Gym: 10 Best](https://www.rirlift.com/exercises/tricep-exercises-at-the-gym/): The 10 best tricep exercises at the gym, by cable, machine, barbell and dumbbell station, with steps and video, plus three plans for your level and time.
- [Tricep Exercises for Beginners: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/tricep-exercises-for-beginners/): 10 tricep exercises for beginners: pushdowns, overhead extensions, dips, kickbacks and close-grip push-ups, with demos and plans for gym, home and no weights.
- [Tricep Exercises for Men: 13 Picks and 3 Plans](https://www.rirlift.com/exercises/tricep-exercises-for-men/): The best tricep exercises for men: close-grip bench, overhead cable extensions, skull crushers, dips and pushdowns, with bench, gym and home triceps plans.
- [Tricep Exercises for Strength: 10 Picks, 3 Plans](https://www.rirlift.com/exercises/tricep-exercises-for-strength/): Tricep exercises for strength: close-grip bench, floor press, JM press, dips, skullcrushers and overhead extensions, with three plans set by reps in reserve.
- [Tricep Exercises for Women: 11 Best Picks](https://www.rirlift.com/exercises/tricep-exercises-for-women/): 11 tricep exercises for women who want firmer, stronger arms: cable, dumbbell, kettlebell and push-up moves with video, plus gym and home plans.
- [Tricep Pushdown Alternatives: 12 Swaps](https://www.rirlift.com/exercises/tricep-pushdown-alternatives/): Tricep pushdown alternatives for a busy cable, a home gym or no equipment: machine, dumbbell, barbell and bodyweight swaps, with three ready sessions.
- [Tricep Pushdown: Form, Muscles and Alternatives](https://www.rirlift.com/exercises/tricep-pushdown/): 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.
- [Triceps Kickback Alternatives: 13 Better Swaps](https://www.rirlift.com/exercises/triceps-kickback-alternatives/): Triceps kickback alternatives for the gym, home and no equipment: cable, bar, dumbbell and bodyweight swaps with how-to and three ready sessions.
- [Triceps Kickback: Form, Muscles, Sets and Reps](https://www.rirlift.com/exercises/triceps-kickback/): How to do a dumbbell triceps kickback: arm position, how far to extend, the mistakes that make it useless, what it works, rep ranges by RIR, and alternatives.
- [Triceps Warm Up: 7 Minutes to Press Day](https://www.rirlift.com/exercises/triceps-warm-up/): A triceps warm up you can copy: jacks, arm circles, push-up plus and close-grip push-ups, then ramp-up sets of your first pushdown or press.
- [TRX Workout: 10 Exercises and 3 Plans](https://www.rirlift.com/exercises/trx-workout/): A TRX workout built from 10 suspension trainer exercises, with a beginner full body plan, an upper and lower split and a 25-minute travel circuit.
- [Turkish Get-Up: Steps, Benefits, Beginners](https://www.rirlift.com/exercises/turkish-get-up/): How to do the kettlebell Turkish get-up step by step: what it trains, how to learn it as a beginner, how heavy to go, and how to program it with sets and reps.
- [Ultramarathon Strength Training: 3 Plans](https://www.rirlift.com/exercises/ultramarathon-strength-training/): Ultramarathon strength training: the 12 exercises that matter, plus plans for the off-season, peak mileage and mountain races with long descents.
- [Upper Back Exercises at Home: 12 Picks](https://www.rirlift.com/exercises/upper-back-exercises-at-home/): 12 upper back exercises at home with a band, dumbbell, kettlebell or suspension trainer, with steps and video.
- [Upper Body Exercises at Home: 13 Moves](https://www.rirlift.com/exercises/upper-body-exercises-at-home/): 13 upper body exercises at home for chest, shoulders, back and arms, with steps and video.
- [Upper Body Exercises at the Gym: 16 Best](https://www.rirlift.com/exercises/upper-body-exercises-at-the-gym/): The 16 best upper body exercises at the gym, by chest, back, shoulders and arms, using barbells, cables and machines.
- [Upper Body Exercises for Beginners: 12 Easy](https://www.rirlift.com/exercises/upper-body-exercises-for-beginners/): 12 upper body exercises for beginners, machines first, then dumbbells and push-ups.
- [Upper Body Exercises for Runners: 12 Picks](https://www.rirlift.com/exercises/upper-body-exercises-for-runners/): Upper body exercises for runners: rows, pull-ups, push-ups, presses, face pulls and carries for posture and arm drive, with home and gym plans.
- [Upper Body Exercises for Strength: 12 Lifts](https://www.rirlift.com/exercises/upper-body-exercises-for-strength/): 12 upper body exercises for strength: bench press, overhead press, dips, pull-ups and rows, with plans for a split, sore shoulders and a bigger bench.
- [Upper Body Exercises for Weight Loss: 12 Picks](https://www.rirlift.com/exercises/upper-body-exercises-for-weight-loss/): 12 upper body exercises for weight loss: presses, rows, pulldowns and the ski erg, with a two-day gym plan, a home dumbbell plan and a 25-minute circuit.
- [Upper Body Exercises for Women: 14 Best](https://www.rirlift.com/exercises/upper-body-exercises-for-women/): 14 upper body exercises for women for back, chest, shoulders and arms, with steps and video.
- [Upper Body Exercises with Dumbbells: 15 Picks](https://www.rirlift.com/exercises/upper-body-exercises-with-dumbbells/): 15 upper body dumbbell exercises sorted by push, pull, shoulders and arms, with steps, cues and three sessions: 30 minutes, two upper days, or no bench.
- [Upper Body Exercises Without Equipment: 13 Picks](https://www.rirlift.com/exercises/upper-body-exercises-without-equipment/): 13 upper body exercises without equipment, from push-up progressions to doorway curls and floor back raises, with three plans set by reps in reserve.
- [Upper Body Warm-Up: 8-Minute Routine](https://www.rirlift.com/exercises/upper-body-warm-up/): An 8-minute upper body warm-up: rowing, walkouts, rotational push-ups, band pull-aparts, a dead hang and ramp-up sets for your first press and pull.
- [Upper Chest Exercises at Home: 9 Picks](https://www.rirlift.com/exercises/upper-chest-exercises-at-home/): Nine upper chest exercises for home: decline push-ups with no gear, an exercise ball fly, and incline dumbbell presses, with video and three sessions.
- [Upright Row Alternatives: 11 Swaps by Problem](https://www.rirlift.com/exercises/upright-row-alternatives/): Upright rows pinch or no barbell?
- [Volleyball Warm Up: Shoulders, Hips and Jumps](https://www.rirlift.com/exercises/volleyball-warm-up/): A 12-minute volleyball warm-up: rope, shoulder and hip mobility, cuff activation for hitting, then quick feet and jumps.
- [Walking Lunge: Form, Muscles, Sets and Reps](https://www.rirlift.com/exercises/walking-lunge/): How to do walking lunges with dumbbells or a plate overhead: step length, knee and torso position, muscles worked, how many steps per set, and swaps.
- [Wall Ball Alternatives: 13 Swaps by Equipment](https://www.rirlift.com/exercises/wall-ball-alternatives/): No wall ball, no wall or a low ceiling?
- [Warm Up Before Lifting Weights: 10-Minute Plan](https://www.rirlift.com/exercises/warm-up-before-lifting-weights/): A 10-minute warm-up before lifting weights: 5 minutes on the rower or bike, leg swings and walkouts, band pull-aparts, then ramp-up sets of your first lift.
- [Warm Up Exercises for Beginners: Simple 8 Minutes](https://www.rirlift.com/exercises/warm-up-exercises-for-beginners/): Simple warm-up exercises for beginners: a brisk walk or easy bike, arm and ankle circles, side leg raises, bridges, squats and wall push-ups, then a light set.
- [Warm Up Exercises for Boxing: 15-Minute Plan](https://www.rirlift.com/exercises/warm-up-exercises-for-boxing/): Warm up exercises for boxing in 15 minutes: rope, ankle and hip work, shoulder activation, then shadow boxing and throws that build to full speed.
- [Warm Up Exercises for Football: Pregame Routine](https://www.rirlift.com/exercises/warm-up-exercises-for-football/): Football warm-up exercises in game order: jacks and high knees, hip openers, glute and trunk activation, then fast feet, jumps and starts.
- [Warm Up Exercises for Golfers: 8-Minute Routine](https://www.rirlift.com/exercises/warm-up-exercises-for-golfers/): A golf warm-up you can do on the range in 8 minutes: high knees, leg swings, walkouts, band work for the shoulders, rotation drills, then practice swings.
- [Warm Up Exercises for Strength Training](https://www.rirlift.com/exercises/warm-up-exercises-for-strength-training/): Nine warm-up exercises for strength training in four stages: cardio, dynamic mobility, activation and ramp-up sets.
- [Warm Up Exercises for Tennis: 10-Minute Routine](https://www.rirlift.com/exercises/warm-up-exercises-for-tennis/): A dynamic tennis warm-up in 10 minutes: jump rope, skips, walkouts, leg swings, band work for the serving shoulder, then lateral hops and rotation throws.
- [Warm Up Exercises for Walking: 5 Minutes](https://www.rirlift.com/exercises/warm-up-exercises-for-walking/): Five-minute warm up exercises for walking: arm circles, leg swings, ankle circles, squats, calf raises and hip lifts, then two minutes of easy walking.
- [Warm Up Exercises: 10 Basic Moves](https://www.rirlift.com/exercises/warm-up-exercises/): Ten basic warm up exercises, from jumping jacks and high knees to squats and shoulder taps, with times, reps and three routines you can copy.
- [Warm Up for a 5K: Race-Morning Routine](https://www.rirlift.com/exercises/warm-up-for-5k/): How to warm up for a 5K: 10-15 minutes of easy jogging, leg swings, calf work, drills and three strides at race pace, finished about 5 minutes before the gun.
- [Warm Up for Basketball: 12-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-basketball/): A 12-minute basketball warm-up: rope or skips, ankle and hip mobility, glute activation, then slides, hops and jumps.
- [Warm Up for Bench Press: Drills and Sets](https://www.rirlift.com/exercises/warm-up-for-bench-press/): How to warm up for bench press: easy rowing, pull-aparts, face pulls and push-up plus, then 2 to 5 ramp-up sets from the empty bar to your working weight.
- [Warm Up for Biceps: 6-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-biceps/): A biceps warm up to copy: easy bike, circles and pull-aparts, two light curl sets without load, then ramp-up sets of your first curl.
- [Warm Up for Calisthenics: 8-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-calisthenics/): A calisthenics warm-up for pull-ups, dips, handstands and pistols: high knees, arm circles, dead hangs, scapular push-ups, then easy reps of your first skill.
- [Warm Up for Chest Day: 6-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-chest-day/): Warm up for chest day in 6 minutes: easy bike, arm circles, rotational push-ups, band chest flies and push-up plus, then ramp-up sets of your first press.
- [Warm Up for Core: 7-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-core/): A core warm up you can copy: high knees, walkouts and bear crawls, then dead bugs, side planks and a Pallof press before your ab work or a heavy squat.
- [Warm Up for Deadlifts: Hinge, Brace, Ramp](https://www.rirlift.com/exercises/warm-up-for-deadlifts/): Warm up for deadlifts in 8 minutes: air bike, band good mornings, pull-throughs, kettlebell deadlifts, swings and side planks, then 3 to 4 ramp-up pulls.
- [Warm Up for Hamstrings: 9 Exercises](https://www.rirlift.com/exercises/warm-up-for-hamstrings/): A hamstrings warm up that moves them instead of holding stretches: incline walk, leg swings, walkouts, single-leg RDLs, ball leg curls, then lighter work sets.
- [Warm Up for Leg Day: 10-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-leg-day/): A 10-minute leg day warm-up: 5 minutes on the bike, leg swings, walkouts, cossack squats, glute bridges and band walks, then ramp-up sets of your first lift.
- [Warm Up for Lower Back: Hinge-Ready](https://www.rirlift.com/exercises/warm-up-for-lower-back/): A lower back warm up to copy before deadlifts and rows: rower, walkouts, supermans, band good mornings and pull-throughs, then ramp-up sets.
- [Warm Up for a Marathon: Light Routine](https://www.rirlift.com/exercises/warm-up-for-marathon/): A marathon warm up that saves energy: a 5-10 minute walk and jog, leg swings, hip and calf activation, and a few relaxed strides before the start.
- [Warm Up for Plyometrics: Ankles, Hips, Then Jumps](https://www.rirlift.com/exercises/warm-up-for-plyometrics/): A plyometrics warm-up: 3 minutes of easy rope, ankle circles, leg swings, band walks and calf raises, then low jumps that rise to your first box jump.
- [Warm Up for Push-Ups: 5-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-push-ups/): How to warm up for push-ups in 5 minutes: plank jacks, arm circles, shoulder taps, plank to push-up, then easier push-up variations as ramp-up sets.
- [Warm Up for Rock Climbing: 10-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-rock-climbing/): A climbing warm-up in 10 minutes: jumping jacks, arm circles, walkouts, band work for the shoulders, dead hangs and light pull-ups, then easy climbs.
- [Warm Up for Rowing: 10-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-rowing/): A rowing warm-up for the erg, the boat or a race: easy strokes that build, leg swings, hip hinges with a band, dead bugs, then pieces at race pace.
- [Warm Up for Running: 10-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-running/): A 10-minute warm up for running: 5 minutes of brisk walking or easy jogging, leg swings and lunges, glute and calf activation, then skips and high knees.
- [Warm Up for Skiing: 7-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-skiing/): A ski warm-up you can do in the parking lot in 7 minutes: jumping jacks, high knees, leg swings, squats, cossack squats, then skater hops and jump squats.
- [Warm Up for Soccer: 15-Minute Pre-Match Routine](https://www.rirlift.com/exercises/warm-up-for-soccer/): A 15-minute soccer warm-up: jog, leg swings, groin and hip activation, then ladder feet, cuts and sprints.
- [Warm Up for Softball: Pregame Dynamic Routine](https://www.rirlift.com/exercises/warm-up-for-softball/): A 12-minute softball warm-up: skips and jacks, leg swings, hip and shoulder activation, then quick feet and throws before your throwing progression.
- [Warm Up for Sprints: 20-Minute Routine](https://www.rirlift.com/exercises/warm-up-for-sprints/): How to warm up for sprints: easy jog, leg swings and cossack squats, glute and calf activation, skips and jumps, then build-up runs toward full speed.
- [Warm Up for Squats: Routine and Bar Jumps](https://www.rirlift.com/exercises/warm-up-for-squats/): How to warm up for squats: 4 minutes rowing, paused squats, cossack squats, dead bugs and goblet squats, then 3 to 5 bar jumps to your working weight.
- [Warm Up for Taekwondo: 12-Minute Kick Prep](https://www.rirlift.com/exercises/warm-up-for-taekwondo/): A taekwondo warm up for kicks: jog and jacks, leg swings and side raises, glute and hip activation, then jump turns and single-leg hops.
- [Track Warm Up: Practice and Meet Routine](https://www.rirlift.com/exercises/warm-up-for-track/): A track warm up for practice and meets: laps, leg swings, cossack squats, hip and core activation, then skips, ladder drills, hops and box jumps.
- [Warm Up Routine for Push, Pull and Legs](https://www.rirlift.com/exercises/warm-up-routine/): A warm up routine to repeat every session: the same rower start, then a short block for push, pull or leg day and ramp-up sets of the first lift.
- [12 Weight-Bearing Exercises for Osteoporosis](https://www.rirlift.com/exercises/weight-bearing-exercises-for-osteoporosis/): 12 weight-bearing and strength exercises for osteoporosis that load the hips, spine and wrists with a straight back, plus three plans to start.
- [Weight Exercises for Beginners: 12 Lifts, 3 Plans](https://www.rirlift.com/exercises/weight-exercises-for-beginners/): 12 weight exercises for beginners with dumbbells and machines, how heavy to start, and plans for home dumbbells, a 3-day gym week and 30-minute sessions.
- [Weight Training for Men: 14 Lifts, 3 Routines](https://www.rirlift.com/exercises/weight-training-for-men/): Weight training for men built for muscle: 14 lifts, a four-day body part split, a three-day plan for men over 40 and a two-day full-body week.
- [Workout Warm Up Exercises: 4 Stages](https://www.rirlift.com/exercises/workout-warm-up-exercises/): Workout warm up exercises in four stages: row, leg swings and walkouts, band pull-aparts and bridges, then ramp-up sets of your first lift.
- [Wrestling Warm Up: 12-Minute Mat Routine](https://www.rirlift.com/exercises/wrestling-warm-up/): A 12-minute wrestling warm up: jump rope, crawls, cossack squats, sprawls and level-change primers, plus versions for practice, match day and lifting.
- [Wrist Curl: Form, Muscles, Sets for Forearms](https://www.rirlift.com/exercises/wrist-curl/): How to do wrist curls for bigger forearms: forearm position, letting the bar roll to your fingers, sets and reps in RIR, reverse wrist curls, and alternatives.
- [Zercher Squat: Form, Benefits, Muscles Worked](https://www.rirlift.com/exercises/zercher-squat/): How to Zercher squat: setting the bar in your elbows, stance and depth, the muscles it works, why lifters use it, its downsides, and the best alternatives.
- [Zottman Curl: Form, Muscles Worked, vs Hammer Curl](https://www.rirlift.com/exercises/zottman-curl/): How to do a Zottman curl with dumbbells: curl palms up, rotate at the top, lower palms down.

## Apps

- [Workout Apps for Every Lifter and Goal](https://www.rirlift.com/apps/): Find the workout app that fits you: beginners, women, lifters over 50, home gyms, powerlifting, bodybuilding and more, with example sessions and free plans.
- [5x5 App That Sets Every Weight for You](https://www.rirlift.com/apps/5x5-app/): Run a 5x5 on iPhone and Apple Watch: five sets of five, weight added when every set lands, a deload offered when a lift stalls.
- [App for Ab Workouts That Actually Progress](https://www.rirlift.com/apps/abs-workout-app/): A free app for ab workouts on iPhone and Apple Watch: short ab sessions for the gym or home, loaded crunches that get heavier, and holds timed for you.
- [AI Workout Planner That Learns From Your Sets](https://www.rirlift.com/apps/ai-workout-planner/): An AI workout planner that builds your plan for your gym and days, then sets every weight from the sets you log.
- [Workout App That Syncs With Apple Health](https://www.rirlift.com/apps/apple-health-workout-app/): A lifting app that saves every workout you finish on iPhone to Apple Health, each exercise as its own segment, and sets your next weights.
- [Apple Watch Weightlifting App: Log Every Set](https://www.rirlift.com/apps/apple-watch-weightlifting-app/): An Apple Watch weightlifting app that runs the whole session from your wrist: log sets, rest timer, plate math, swaps and your next weight.
- [Body Recomposition App: Track More Than the Scale](https://www.rirlift.com/apps/body-recomposition-app/): A body recomposition app for the training half of a recomp: weights that climb at maintenance, plus body fat and 13 measurements.
- [Bodybuilding App That Sets Your Next Weight](https://www.rirlift.com/apps/bodybuilding-app/): A bodybuilding app for iPhone and Apple Watch: import a split, see sets per muscle each week, and get the next weight for every set from the reps you had left.
- [Calisthenics App That Counts Every Rep Forward](https://www.rirlift.com/apps/calisthenics-app/): A free calisthenics app for building strength with a floor and a bar: rep targets that climb, weighted work when reps run out, timed holds.
- [Dumbbell Workout App That Picks Your Next Weight](https://www.rirlift.com/apps/dumbbell-workout-app/): A free dumbbell workout app with plans for one pair or a full set.
- [Full Body Workout App With Weights Set for You](https://www.rirlift.com/apps/full-body-workout-app/): A free full body workout app for iPhone and Apple Watch: 2, 3 or 4-day plans, every lift prefilled from last time, and weights that rise when your sets earn it.
- [Booty Workout App That Adds Weight for You](https://www.rirlift.com/apps/glute-workout-app/): A free booty workout app for iPhone and Apple Watch: glute plans for the gym or home, and hip thrust and split squat weights that rise when your sets earn it.
- [Gym Anxiety App: Walk In Knowing Every Weight](https://www.rirlift.com/apps/gym-anxiety-app/): A workout app for gym anxiety: every exercise and weight decided before you walk in, swaps when a machine is taken, and logging from your wrist.
- [Gym Timer App for Rest Between Sets](https://www.rirlift.com/apps/gym-rest-timer-app/): A gym rest timer inside your workout log: counts down after each set, shows on the Lock Screen and Apple Watch, and has the next weight ready.
- [Gym Tracker App That Turns Logs Into Progress](https://www.rirlift.com/apps/gym-tracker-app/): A free gym tracker that brings your old logs with you, charts each lift's estimated max, spots stalls, and sets your next weight.
- [Best Workout App for the Gym You Actually Use](https://www.rirlift.com/apps/gym-workout-app/): A free gym app that knows your gym's machines, swaps a taken one with a weight already set, and plans sessions that fit a lunch break.
- [Home Gym App: Your Plates, Your Rack, Your Plan](https://www.rirlift.com/apps/home-gym-app/): A home gym app that sets every weight from your logged sets, rounds it to plates you own and shows what goes on the bar.
- [Workout App for Home: Get Stronger Without a Gym](https://www.rirlift.com/apps/home-workout-app/): A free home workout app that plans around what you own, from bare floor to a kettlebell, and makes each session a little harder.
- [Hypertrophy App: Loads Set From Reps in Reserve](https://www.rirlift.com/apps/hypertrophy-app/): A hypertrophy app that logs reps in reserve on every set, counts weekly sets per muscle and sets your next load.
- [Kettlebell App: Get Stronger With the Bell You Own](https://www.rirlift.com/apps/kettlebell-app/): A free kettlebell app that progresses you in reps with one bell, tells you when the next size is due and times your rest.
- [Best Workout App for Muscle Gain, Free on iPhone](https://www.rirlift.com/apps/muscle-building-app/): A free workout app for muscle gain: a plan for your training days, the next weight for every exercise, and measurements to see what you're gaining.
- [Periodization App: Blocks, Deloads, Real Data](https://www.rirlift.com/apps/periodization-app/): A periodization app for iPhone and Apple Watch: give a block a finish line, let weights come from your logged sets, and deload when a lift really stalls.
- [Powerlifting App for Squat, Bench and Deadlift](https://www.rirlift.com/apps/powerlifting-app/): A powerlifting app for your squat, bench and deadlift: log RIR on heavy sets, load plates from your Apple Watch, and get the next weight with no max test.
- [Progressive Overload App That Sets the Next Weight](https://www.rirlift.com/apps/progressive-overload-app/): A progressive overload app that tells you the next weight, adds reps before load, corrects set by set and flags stalls.
- [Push Pull Legs App for 3 or 6 Days a Week](https://www.rirlift.com/apps/push-pull-legs-app/): A free push pull legs app for iPhone and Apple Watch: 3-day and 6-day PPL plans, each day prefilled from last time, weights that rise when your sets earn it.
- [Resistance Band Workout App That Tracks Every Band](https://www.rirlift.com/apps/resistance-band-workout-app/): A free resistance band workout app: log each band by its rating, progress in reps, and know when to move up a band.
- [RPE and RIR App: Log Effort, Get the Next Weight](https://www.rirlift.com/apps/rpe-rir-app/): An RPE and RIR app for lifters: log reps in reserve on every set and the next weight adjusts to your effort.
- [Strength Training App for Runners and Race Season](https://www.rirlift.com/apps/strength-training-app-for-runners/): A strength training app for runners: short sessions for each phase of your season, single-leg work that progresses, and weights that respect tired legs.
- [Strength Training App That Sets Every Weight](https://www.rirlift.com/apps/strength-training-app/): A free strength training app that turns each heavy set into your next weight, catches stalls and never asks for a max test.
- [Travel Workout App for Hotel Gyms and Rooms](https://www.rirlift.com/apps/travel-workout-app/): A travel workout app for lifters: save the hotel gym's equipment, get weights that fit its dumbbells, and come home to your program where you left it.
- [Upper Lower Split App: 4 Days, Weights Set](https://www.rirlift.com/apps/upper-lower-split-app/): A free upper lower split app for iPhone and Apple Watch: four ready routines, each lift prefilled from last time, and weights that rise when your sets earn it.
- [Workout App for Weight Loss That Keeps Your Muscle](https://www.rirlift.com/apps/weight-loss-workout-app/): A workout app for weight loss built on strength training: short sessions, weights that hold on low-energy days, and your bodyweight, waist and steps.
- [Weightlifting App: Log Fast, Load the Right Plates](https://www.rirlift.com/apps/weightlifting-app/): A free weightlifting app for barbell and dumbbell training: prefilled sets, a plate calculator, kg or lb per lift, and weights that rise from your logs.
- [Workout App for Beginners: Know What to Lift](https://www.rirlift.com/apps/workout-app-for-beginners/): A free workout app for beginners that picks your weights, shows every exercise and adds weight only when your sets say you're ready.
- [Workout App for Busy Moms and Dads Who Lift](https://www.rirlift.com/apps/workout-app-for-busy-parents/): A workout app for busy moms and dads: short lifting plans, every weight filled in, and missed days that cost nothing.
- [Workout App for College Students: Free, No Ads](https://www.rirlift.com/apps/workout-app-for-college-students/): A free workout app for college students: a plan for the rec center, weights that go up when you earn it, and breaks that don't reset you.
- [Workout App for Couples Who Lift](https://www.rirlift.com/apps/workout-app-for-couples/): A free workout app for couples who lift: run the same plan with your own weights, train on different days, and keep each other going with a weekly board.
- [Workout App for Friends: Lift Apart, Stay Even](https://www.rirlift.com/apps/workout-app-for-friends/): A workout app for friends who lift: see when each other trains, cheer sets, and run challenges that stay fair when your weights differ.
- [Workout App for Intermediate and Advanced Lifters](https://www.rirlift.com/apps/workout-app-for-intermediate-lifters/): A workout app for intermediate and advanced lifters: progression judged on your weakest set, jumps sized by RIR, and deloads offered when a lift really stalls.
- [Workout App for iPhone: Lift From the Lock Screen](https://www.rirlift.com/apps/workout-app-for-iphone/): A free iPhone workout app for lifting: rest timer on the Lock Screen and Dynamic Island, widgets, Apple Health, and weights set from your last session.
- [Best Workout App for Men Over 40 and 50](https://www.rirlift.com/apps/workout-app-for-men-over-40/): A free lifting app for men over 40 and 50: start light after years off, adjust on bad days, and add weight only when every set says you're ready.
- [Best Workout App for Men Who Lift](https://www.rirlift.com/apps/workout-app-for-men/): A free workout app for men: upper/lower, push/pull/legs or big-three plans, with the next weight for every set worked out from the reps you logged.
- [Workout App for Seniors: Strength at 65+](https://www.rirlift.com/apps/workout-app-for-seniors/): A free strength workout app for seniors: gym or home plans, a light first weight for every exercise, one tap per set, and weights that rise as you get stronger.
- [Workout App for Shift Workers and Nurses](https://www.rirlift.com/apps/workout-app-for-shift-workers/): A workout app for shift workers and nurses: no fixed training days, the next session ready whenever you are, and runs of shifts that cost no progress.
- [Workout App for Skinny Guys Who Want to Gain](https://www.rirlift.com/apps/workout-app-for-skinny-guys/): A free workout app for skinny guys: a three-day plan built on the big lifts, a starting weight for every exercise, and bodyweight logged to see the gain.
- [Workout App for Teens: Lift With a Plan](https://www.rirlift.com/apps/workout-app-for-teens/): A free workout app for teens starting to lift: a simple plan for the school weight room or home dumbbells, starting weights, and steady progress.
- [Best Workout App for Women Over 40 and 50](https://www.rirlift.com/apps/workout-app-for-women-over-40/): A free lifting app for women over 40 and 50: plans for starting out, cranky joints or heavier lifting, with every weight set from the reps you logged.
- [Workout App for Women Who Want to Get Stronger](https://www.rirlift.com/apps/workout-app-for-women/): A free workout app for women who lift: plans for glutes, legs and upper body, a starting weight for every lift, and weights that rise when your sets earn it.
- [Workout App Without a Subscription, Free Forever](https://www.rirlift.com/apps/workout-app-without-subscription/): Train without paying: unlimited workouts, suggested weights, 4 routines and Apple Watch, free for good.
- [Workout Planner App: Build It, Then It Adapts](https://www.rirlift.com/apps/workout-planner-app/): A free workout planner: build your program on any computer or with Coach, give it a finish line, and the weights adjust to every set.
- [Best App for Workout Routines, by Days a Week](https://www.rirlift.com/apps/workout-routine-app/): A free workout routine app: pick a routine for 3, 4 or 6 days a week, switch when your week changes, and keep every lift's progress.

## Articles

- [The RIRLift Blog: Training, RIR & Hypertrophy Notes](https://www.rirlift.com/blog/): Practical, evidence-based notes from the RIRLift team on reps in reserve, hypertrophy training, and logging every set.
- [Linear periodization: the classic model, and what it does for muscle](https://www.rirlift.com/blog/linear-periodization/): Linear periodization raises intensity and drops volume across a cycle toward one peak.
- [Scapular Retraction: Muscles, Form and Exercises](https://www.rirlift.com/blog/scapular-retraction/): Scapular retraction explained: which muscles pull your shoulder blades together, how to do it without shrugging, and the exercises and lifting cues that work.
- [Block periodization: how it works, and when a lifter actually needs it](https://www.rirlift.com/blog/block-periodization/): Block periodization sequences training into focused blocks: accumulation, intensification, realization.
- [High-frequency, low-volume training: make the week add up](https://www.rirlift.com/blog/high-frequency-low-volume-training/): High-frequency, low-volume training spreads your weekly sets across more sessions.
- [Bench Press Without a Spotter: How to Do It Safely](https://www.rirlift.com/blog/no-spotter-bench/): Benching alone is only as safe as your setup.
- [How to Brace Your Core for Heavy Lifts: A Step-by-Step Guide](https://www.rirlift.com/blog/brace-your-core/): Learn how to brace your core for squats, deadlifts and presses: the breath, the cues, a practice progression, and when to release the brace.
- [Bench Press Plateau: How to Find the Cause and Fix It](https://www.rirlift.com/blog/bench-press-plateau/): Bench press stuck?
- [Texas Method: reading the week that decides the weekly jump](https://www.rirlift.com/blog/texas-method/): The Texas Method is a weekly linear progression: Monday's volume feeds Friday's 5RM.
- [Shoulder External Rotation: Muscles, Form and Programming](https://www.rirlift.com/blog/shoulder-external-rotation/): Learn which muscles drive shoulder external rotation, how to do four versions with good form, and how to set sets, reps and progression safely.
- [Undulating periodization: does changing reps daily (DUP) build more muscle?](https://www.rirlift.com/blog/undulating-periodization/): Undulating periodization (DUP) varies load and reps each session instead of holding them for weeks.
- [5/3/1 program: what the AMRAP set tells you about the next cycle](https://www.rirlift.com/blog/531-program/): The 5/3/1 program runs on submaximal percentages and one AMRAP set per lift.
- [How to Log Workouts: What to Record and How](https://www.rirlift.com/blog/how-to-log-workouts/): Learn how to log workouts so your numbers drive progress: what to record for every set, how to rate effort with RIR, and how to review your log each week.
- [Top Set and Back-Off Sets: How to Program Both](https://www.rirlift.com/blog/top-set-backoff/): Learn how to pick a top set, choose the back-off load, set reps and rest, and progress week to week, with a worked example and the research behind it.
- [Beginner Strength Program: 8 Weeks, 3 Days a Week](https://www.rirlift.com/blog/beginner-strength-program/): A simple 8-week beginner strength program: three full-body sessions a week, how to pick starting weights, when to add load, and what to ignore at first.
- [FBEOD split: full body every other day, done right](https://www.rirlift.com/blog/fbeod-split/): FBEOD (full body every other day) trains everything each session, 3 to 4 times a week.
- [RDL vs Deadlift: Which One Should You Be Doing?](https://www.rirlift.com/blog/rdl-vs-deadlift/): RDL vs deadlift explained: what each lift trains, how the hip hinge differs, how RDLs compare with stiff-leg pulls, and how to program both.
- [GZCLP program: how the stall ladder shows a drop coming](https://www.rirlift.com/blog/gzclp/): The GZCLP program runs on three tiers and a stall ladder most lifters drop too late.
- [Greyskull LP: how the last set tells you what to do next](https://www.rirlift.com/blog/greyskull-lp/): Greyskull LP runs on a final AMRAP set most lifters misread.
- [5 day workout split: what each five-day structure gives you per muscle](https://www.rirlift.com/blog/5-day-split/): A 5 day workout split is five sessions to divide across your muscles.
- [Limited Equipment: Build Strength With Twice Weekly Training](https://www.rirlift.com/blog/lift-with-limited-equipment/): Build strength at home with a few weights or bands.
- [Training With DOMS? Let Your Warm Up Decide: Lift, Modify, or Rest](https://www.rirlift.com/blog/training-with-doms/): Use range of motion, form, and warm up performance to decide whether to train with DOMS, modify your session, or rest rather than chase soreness.
- [When to increase weight: the signals, how much, and how often](https://www.rirlift.com/blog/when-to-increase-weight/): When to increase weight lifting: the signals that actually mean go up, how much to add, how often, and when to wait, read from your log instead of a feeling.
- [Testing Jev in a Lifting App: Where It Won and Lost](https://www.rirlift.com/blog/testing-jev-in-a-lifting-app/): A hypertrophy logbook tested TypeSafe's Jev across 20 languages before letting it near Coach.
- [Best workout app for Apple Watch: choose by what you need to log](https://www.rirlift.com/blog/best-workout-apps-for-apple-watch/): Choose an Apple Watch workout app by the details you need during and after a session, from lifting sets to running pace and general activity.
- [Am I gaining muscle or fat? What the scale won't tell you](https://www.rirlift.com/blog/am-i-gaining-muscle-or-fat/): How to tell if weight gain is muscle or fat without a scan.
- [PPLUL split: what the five letters cost you per muscle](https://www.rirlift.com/blog/pplul-split/): PPLUL and ULPPL decoded.
- [High reps vs low reps: which actually builds muscle?](https://www.rirlift.com/blog/high-reps-vs-low-reps/): High reps vs low reps, and low weight high reps vs high weight low reps, settled: which builds muscle, which builds strength, and why effort decides more.
- [The best free workout tracker apps for lifters (2026)](https://www.rirlift.com/blog/free-workout-tracker-apps/): The best free workout tracker apps for lifters in 2026, what "free" actually means, and which free tiers really log your sets, RIR, and weekly training volume.
- [The best workout log apps for lifters (2026), compared](https://www.rirlift.com/blog/best-workout-log-app/): A lifter's comparison of the best workout log apps in 2026, from Hevy and Strong to RIR-native and Apple Watch-first options, and how to actually pick one.
- [Macrocycle vs Mesocycle vs Microcycle: Week, Block, Year](https://www.rirlift.com/blog/macrocycle-mesocycle-microcycle/): A microcycle is one training week, a mesocycle is a 4 to 6 week block of them plus a deload, and a macrocycle is months to a year of blocks.
- [How to use reps in reserve (RIR) in your workouts](https://www.rirlift.com/blog/how-to-use-rir/): Reps in reserve turns effort into a number you can train by.
- [Pre-exhaustion training: does it build more muscle?](https://www.rirlift.com/blog/pre-exhaustion/): Pre-exhaustion fatigues a muscle with an isolation before a compound.
- [What Is Powerbuilding? Rep Ranges, Split and a Sample Week](https://www.rirlift.com/blog/powerbuilding/): Powerbuilding blends heavy compound strength work with higher-rep hypertrophy volume.
- [4 day workout split: how to spend four sessions well](https://www.rirlift.com/blog/4-day-workout-split/): A 4 day workout split is a frequency budget, not one template.
- [DC training (Doggcrapp): why the logbook is the program](https://www.rirlift.com/blog/dc-training/): DC training (Doggcrapp) runs on rest-pause sets and one rule: beat your logbook every session.
- [Training frequency for hypertrophy: how often to train a muscle](https://www.rirlift.com/blog/training-frequency-for-hypertrophy/): Training frequency for hypertrophy is 2 to 3 sessions per muscle per week, but the real reason is volume.
- [Rest-pause sets: do they build muscle, and how do you log one?](https://www.rirlift.com/blog/rest-pause-sets/): Rest-pause sets extend one set past failure with short pauses to save time, not add muscle.
- [Cluster sets: do they build muscle, and how do they count?](https://www.rirlift.com/blog/cluster-sets/): Cluster sets break one set into mini-sets with short intra-set rest.
- [Should you train to failure? A research-based guide](https://www.rirlift.com/blog/should-you-train-to-failure/): Should you train to failure for muscle growth?
- [Straight sets: what they are and how to make them work](https://www.rirlift.com/blog/straight-sets/): Straight sets are the baseline every fancier set style is measured against.
- [Wave Loading Explained: 7/5/3 Waves, Example and Results](https://www.rirlift.com/blog/wave-loading/): Wave loading alternates rising load and falling reps in waves within one session.
- [How to break a lifting plateau and start progressing again](https://www.rirlift.com/blog/how-to-break-a-lifting-plateau/): A lifting plateau is a trend you can read in your log, not a mystery.
- [RPE vs RIR: what's the difference, and which should you log?](https://www.rirlift.com/blog/rpe-vs-rir/): RPE and RIR both measure how close a set is to failure.
- [Sarcoplasmic vs myofibrillar hypertrophy: the rep-range myth](https://www.rirlift.com/blog/sarcoplasmic-vs-myofibrillar-hypertrophy/): Sarcoplasmic vs myofibrillar hypertrophy explained, and why picking a rep range to target one is a myth.
- [Giant sets: do they build muscle, and how to log them](https://www.rirlift.com/blog/giant-sets/): A giant set stacks three or more exercises for one muscle back to back.
- [Mind-muscle connection: does it actually build muscle?](https://www.rirlift.com/blog/mind-muscle-connection/): The mind-muscle connection is real, but it is a cue, not a driver.
- [PHUL Workout: The 4-Day Routine, Results and RIR Targets](https://www.rirlift.com/blog/phul-workout/): The PHUL workout prescribes sets and reps for power and hypertrophy days, then leaves effort blank.
- [Muscle groups to train together: what each pairing costs](https://www.rirlift.com/blog/muscle-groups-to-train-together/): Which muscle groups to train together, why the second muscle in a pairing gets a quietly discounted dose, and how to pick your pairings by the days you train.
- [Progressive overload workout plan: the part every plan skips](https://www.rirlift.com/blog/progressive-overload-workout-plan/): A progressive overload workout plan needs more than sets and reps.
- [Reverse pyramid training: heaviest set first, and the volume trap](https://www.rirlift.com/blog/reverse-pyramid-training/): Reverse pyramid training puts your heaviest set first while you are fresh.
- [Exercise order: why the last exercise pays for the first](https://www.rirlift.com/blog/exercise-order/): Exercise order does not change how much stimulus a session holds.
- [Muscle recovery time: why 48 hours is only a default](https://www.rirlift.com/blog/muscle-recovery-time/): Muscle recovery time is usually quoted as 24 to 72 hours by muscle size.
- [PPL split: the number push pull legs leaves out](https://www.rirlift.com/blog/push-pull-legs/): A PPL split names three sessions and no frequency.
- [What is the Arnold split? The pairing decides it, not six days](https://www.rirlift.com/blog/arnold-split/): What is the Arnold split?
- [Full body workout split: the arithmetic no template runs](https://www.rirlift.com/blog/full-body-workout-split/): A full body workout split has to serve nine muscle groups three times a week.
- [Newbie gains: how to tell when yours have actually ended](https://www.rirlift.com/blog/newbie-gains/): Newbie gains are real, but much of what makes them feel dramatic is not muscle.
- [Upper/lower split: why the upper day decides if it works](https://www.rirlift.com/blog/upper-lower-split/): The upper/lower split gives every muscle a sane per-session dose.
- [Bro split: does training a muscle once a week work?](https://www.rirlift.com/blog/bro-split/): The bro split is not bad because of frequency.
- [Machines vs free weights: which builds more muscle?](https://www.rirlift.com/blog/machines-vs-free-weights/): Machines and free weights build muscle about equally well.
- [Warm-up sets: how many you need before working sets](https://www.rirlift.com/blog/warm-up-sets/): How many warm-up sets to do before your working sets, why they should never count toward your weekly hard-set volume, and how a bad ramp wrecks your RIR read.
- [German volume training: does 10x10 actually build more muscle?](https://www.rirlift.com/blog/german-volume-training/): German volume training promises size from 10 sets of 10.
- [Lengthened partials: do half reps build more muscle?](https://www.rirlift.com/blog/lengthened-partials/): Lengthened partials are sold as a muscle-growth hack, but the best controlled trial found a tie.
- [What Is Mechanical Tension? The Signal That Builds Muscle](https://www.rirlift.com/blog/mechanical-tension/): Mechanical tension drives muscle growth, but it is not the same as lifting heavy.
- [Myo-Reps: What They Are, Do They Work, How to Log Them](https://www.rirlift.com/blog/myo-reps/): Myo-reps pack near-failure volume into short mini-sets to build muscle in less time, not more.
- [What is a superset? Types, benefits, and how to log one](https://www.rirlift.com/blog/what-is-a-superset/): A superset pairs two exercises back to back.
- [Pyramid sets: do they build more muscle than straight sets?](https://www.rirlift.com/blog/pyramid-sets/): Pyramid sets change load and reps every set, but do they beat straight sets for muscle growth?
- [Compound vs isolation exercises for muscle growth](https://www.rirlift.com/blog/compound-vs-isolation-exercises/): Compound and isolation exercises both build muscle.
- [Hypertrophy vs strength training: what actually differs](https://www.rirlift.com/blog/hypertrophy-vs-strength-training/): Hypertrophy vs strength training compared.
- [Drop sets for hypertrophy: do they work, and how to log them](https://www.rirlift.com/blog/drop-sets/): Drop sets build the same muscle in less time, not more of it.
- [Time under tension: does it actually build muscle?](https://www.rirlift.com/blog/time-under-tension/): Time under tension sounds like a hypertrophy hack, but counting seconds is the wrong lever.
- [Junk volume: which of your sets actually stopped counting](https://www.rirlift.com/blog/junk-volume/): Junk volume is not a set number you cap at 6 or 8.
- [Best workout split for muscle growth: pick the container](https://www.rirlift.com/blog/best-workout-split-for-muscle-growth/): The best workout split for muscle growth is the one you'll adhere to that hits each muscle about twice a week.
- [What is RPE in lifting? The effort scale, explained](https://www.rirlift.com/blog/what-is-rpe-in-lifting/): RPE in lifting rates how hard a set felt on a 1 to 10 scale.
- [How many sets per workout? Stop picking the number](https://www.rirlift.com/blog/how-many-sets-per-workout/): How many sets per workout?
- [Does soreness mean muscle growth? What DOMS actually tells you](https://www.rirlift.com/blog/does-soreness-mean-muscle-growth/): Soreness is not a growth signal.
- [Double progression: how to run it and where it breaks](https://www.rirlift.com/blog/double-progression-method/): Double progression means adding reps before load.
- [Deload week: the signs you need one and how to run it](https://www.rirlift.com/blog/deload-week/): A deload week is a planned drop in training volume and effort.
- [How long to rest between sets, based on your goal](https://www.rirlift.com/blog/how-long-to-rest-between-sets/): How long to rest between sets, by goal: strength, hypertrophy, and endurance.
- [The hypertrophy rep range is wider than 8 to 12](https://www.rirlift.com/blog/best-rep-range-for-muscle-growth/): The hypertrophy rep range is wide, about 5 to 30 reps near failure.
- [How many exercises per muscle group?](https://www.rirlift.com/blog/how-many-exercises-per-muscle-group/): How many exercises per muscle group?
- [RIR vs going to failure: how hard should each set be?](https://www.rirlift.com/blog/rir-vs-going-to-failure/): When to leave reps in reserve and when to train to failure for hypertrophy, why a small buffer usually wins, and how to log the difference set by set.
- [Why logging on your wrist beats your phone between sets](https://www.rirlift.com/blog/why-log-on-your-wrist/): Pulling your phone out between sets breaks focus and invites doom-scrolling.

## About

- [RIRLift for Android: Join the Waitlist](https://www.rirlift.com/android/): RIRLift, the free workout tracker that sets your next weights from what you logged, is in testing on Google Play.
- [RIRLift Support: Purchases, Apple Watch Sync and Privacy](https://www.rirlift.com/support/): RIRLift App Store support URL for purchase restore, Apple Watch sync, privacy, accessibility, and training data help.
- [RIRLift Privacy Policy: Workout Data, Health and AI](https://www.rirlift.com/privacy/): How RIRLift handles data on iPhone, Apple Watch and Android: local workouts, Coach and connected AI, Friends, backups, Health data, purchases, analytics and deletion.
- [Delete Your RIRLift Data: Training, Coach, Friends and Backups](https://www.rirlift.com/data-deletion/): How to delete your RIRLift training, Coach and Friends data in the app, what is deleted, what is kept, and how to ask RIRLift to delete the rest.
- [Rutinas que puedes copiar](https://www.rirlift.com/es-ES/workouts/): Planes por músculo, objetivo o situación, cada uno con vídeos de demostración de todos los ejercicios.
- [Rutina de abdominales: 3 planes con carga](https://www.rirlift.com/es-ES/workouts/rutina-abdominales/): La mejor rutina de abdominales usa crunch con peso, elevaciones colgado y rotaciones con carga.
- [Ejercicios con demostración y sesiones de ejemplo](https://www.rirlift.com/es-ES/exercises/): Ejercicios con vídeo de demostración y explicación paso a paso, y sesiones de ejemplo que se abren en RIRLift con las series, repeticiones, descansos y RIR ya rellenos.
- [Calentamiento antes de entrenar: 10 minutos](https://www.rirlift.com/es-ES/exercises/calentamiento-antes-de-entrenar/): Calentamiento antes de entrenar en 10 minutos: 5 de remo o bici, balanceos de pierna, caminata a plancha, aperturas con banda y series de aproximación.
- [Curl femoral: técnica, tumbado vs sentado](https://www.rirlift.com/es-ES/exercises/curl-femoral/): Cómo hacer el curl femoral: ajuste de la máquina, claves, errores que te roban el estiramiento, tumbado vs sentado, series y alternativas en casa.
- [Curl martillo: técnica, músculos y alternativas](https://www.rirlift.com/es-ES/exercises/curl-martillo/): Cómo hacer el curl martillo: agarre, posición de los codos y errores que lo convierten en un balanceo, músculos trabajados, series, repeticiones y alternativas.
- [Dominadas: técnica, la primera y alternativas](https://www.rirlift.com/es-ES/exercises/dominadas/): Cómo hacer dominadas con buena técnica, cómo conseguir la primera, cuántas series hacer y las mejores alternativas a las dominadas, con o sin barra.
- [Ejercicios de bíceps: los 13 mejores del gimnasio](https://www.rirlift.com/es-ES/exercises/ejercicios-biceps/): 13 ejercicios de bíceps para el gimnasio: curl con barra y barra EZ, curl en polea, predicador, inclinado y dominadas supinas.
- [Ejercicios con bandas elásticas: 17 y 3 rutinas](https://www.rirlift.com/es-ES/exercises/ejercicios-con-bandas-elasticas/): 17 ejercicios con bandas elásticas con vídeo, por músculo, y tres rutinas: gomas cerradas, bandas con asas y anclaje de puerta, o bandas en el gimnasio.
- [Ejercicios con mancuernas: 18 para cada músculo](https://www.rirlift.com/es-ES/exercises/ejercicios-con-mancuernas/): Los 18 ejercicios con mancuernas que vale la pena aprender, por pecho, espalda, hombro, brazos, pierna y core, con pasos, claves y tres sesiones para copiar.
- [Ejercicios de calentamiento: 10 básicos](https://www.rirlift.com/es-ES/exercises/ejercicios-de-calentamiento/): Diez ejercicios de calentamiento básicos, de los saltos de tijera y las rodillas altas a las sentadillas, con tiempos, repeticiones y tres rutinas para copiar.
- [Ejercicios de fuerza en casa: guía y 3 planes](https://www.rirlift.com/es-ES/exercises/ejercicios-de-fuerza-en-casa/): Ejercicios de fuerza en casa sin material o con un par de mancuernas: 12 ejercicios, cuánto apretar cada serie y planes de 3 días, 20 minutos y principiantes.
- [Ejercicios de pecho en el gimnasio: los 12 mejores](https://www.rirlift.com/es-ES/exercises/ejercicios-de-pecho/): 12 ejercicios de pecho en el gimnasio: press con barra y mancuernas, máquinas, pec deck, cruces en polea y fondos.
- [Ejercicios de espalda con mancuernas: 14 mejores](https://www.rirlift.com/es-ES/exercises/ejercicios-espalda-con-mancuernas/): Los 14 mejores ejercicios de espalda con mancuernas para dorsal, espalda alta, trapecio y lumbar, con pasos y vídeo.
- [Ejercicios de glúteos en el gimnasio: 12 mejores](https://www.rirlift.com/es-ES/exercises/ejercicios-gluteos/): Los mejores ejercicios de glúteos en el gimnasio: hip thrust, bisagras con barra, máquinas y poleas, con vídeos y planes de dos días o para empezar.
- [Los 12 mejores ejercicios de hombro en el gimnasio](https://www.rirlift.com/es-ES/exercises/ejercicios-hombro/): Los 12 mejores ejercicios de hombro en el gimnasio: press, máquinas y poleas para deltoide anterior, lateral y posterior, más tres rutinas con RIR.
- [Ejercicios isométricos: 12 para ganar fuerza](https://www.rirlift.com/es-ES/exercises/ejercicios-isometricos/): 12 ejercicios isométricos para piernas, tronco, hombros y agarre, de la sentadilla en pared al L-sit, con tiempos y tres planes que suman segundos y carga.
- [Ejercicios pliométricos: 14 saltos y lanzamientos](https://www.rirlift.com/es-ES/exercises/ejercicios-pliometricos/): Ejercicios pliométricos para principiantes y deportistas: saltos, multisaltos y lanzamientos con balón medicinal, con contactos y tres planes.
- [8 ejercicios de tríceps con mancuernas](https://www.rirlift.com/es-ES/exercises/ejercicios-triceps-con-mancuernas/): Los 8 mejores ejercicios de tríceps con mancuernas: extensiones, patadas y press con agarre cerrado, con pasos y vídeo, y tres sesiones con o sin banco.
- [Ejercicios de tríceps: los 10 mejores del gimnasio](https://www.rirlift.com/es-ES/exercises/ejercicios-triceps/): Los 10 mejores ejercicios de tríceps en el gimnasio, en polea, máquina, barra y mancuernas, con pasos y vídeo, y tres planes según tu nivel y tu tiempo.
- [Elevaciones laterales: técnica, músculos y más](https://www.rirlift.com/es-ES/exercises/elevaciones-laterales/): Cómo hacer elevaciones laterales: postura, claves, errores que pasan el trabajo al trapecio, series para el deltoides lateral y las mejores alternativas.
- [Entrenamiento HYROX: estaciones, fuerza y planes](https://www.rirlift.com/es-ES/exercises/entrenamiento-hyrox/): Entrenamiento HYROX para las 8 estaciones y las carreras entre ellas, más la fuerza que hay detrás.
- [Extensión de cuádriceps: técnica y alternativas](https://www.rirlift.com/es-ES/exercises/extension-de-cuadriceps/): Cómo hacer la extensión de cuádriceps: ajuste del asiento y el rodillo, técnica, músculos, series y la mejor alternativa si no hay máquina.
- [Face pull: técnica, músculos y alternativas](https://www.rirlift.com/es-ES/exercises/face-pull/): Cómo hacer el face pull en polea, con banda o con mancuernas: colocación, claves, los errores que pasan el trabajo a los brazos y la mejor alternativa.
- [Hip thrust: técnica, músculos y alternativas](https://www.rirlift.com/es-ES/exercises/hip-thrust/): Cómo hacer el hip thrust: colocación, claves, errores, series y repeticiones para glúteo, hip thrust vs puente de glúteo y alternativas según el material.
- [Jalón al pecho: técnica, agarre y alternativas](https://www.rirlift.com/es-ES/exercises/jalon-al-pecho/): Cómo hacer el jalón al pecho: ajuste, anchura del agarre, las claves para notarlo en el dorsal y las mejores alternativas para casa o un gimnasio lleno.
- [Peso muerto rumano: técnica y alternativas](https://www.rirlift.com/es-ES/exercises/peso-muerto-rumano/): Cómo hacer peso muerto rumano: colocación, profundidad, claves y errores que lo llevan a la espalda, más series, repeticiones y las mejores alternativas.
- [Press banca: técnica, músculos y alternativas](https://www.rirlift.com/es-ES/exercises/press-banca/): Cómo hacer press banca: colocación, trayectoria de la barra, claves y errores que te estancan, series, repeticiones y las mejores alternativas.
- [Press francés: técnica, músculos y alternativas](https://www.rirlift.com/es-ES/exercises/press-frances/): Cómo hacer press francés: colocación, claves, errores típicos, series y repeticiones para unos tríceps más grandes, barra EZ o mancuernas y alternativas.
- [Press inclinado con mancuernas: técnica y series](https://www.rirlift.com/es-ES/exercises/press-inclinado-con-mancuernas/): Press inclinado con mancuernas: ángulo, trayectoria de los codos, series, repeticiones y RIR, errores típicos y qué peso es bueno para el pecho superior.
- [Press militar: técnica, músculos y alternativas](https://www.rirlift.com/es-ES/exercises/press-militar/): Cómo hacer el press militar: colocación en el rack, trayectoria de la barra, errores que lo vuelven un press inclinado, series y alternativas.
- [Puente de glúteo: técnica, músculos y variantes](https://www.rirlift.com/es-ES/exercises/puente-de-gluteo/): Cómo hacer el puente de glúteo con tu peso o con mancuerna: colocación, claves, errores, series y repeticiones, variantes más duras y alternativas.
- [Remo con barra: técnica, músculos y alternativas](https://www.rirlift.com/es-ES/exercises/remo-con-barra/): Cómo hacer el remo con barra: colocación, inclinación del torso, los errores que lo convierten en un encogimiento, qué trabaja y sus mejores alternativas.
- [Remo con mancuerna: técnica, músculos, series](https://www.rirlift.com/es-ES/exercises/remo-con-mancuerna/): Remo con mancuerna a una mano en banco: colocación, recorrido del codo, músculos que trabaja, series y repeticiones con RIR, errores típicos y variantes.
- [Sentadilla búlgara: técnica y alternativas](https://www.rirlift.com/es-ES/exercises/sentadilla-bulgara/): Cómo hacer la sentadilla búlgara: dónde colocar el pie delantero, cómo cargar más cuádriceps o glúteo, los errores típicos y las mejores alternativas.
- [Sentadilla goblet: técnica, músculos y variantes](https://www.rirlift.com/es-ES/exercises/sentadilla-goblet/): Cómo hacer la sentadilla goblet con mancuerna o pesa rusa, qué músculos trabaja, series y repeticiones, y las mejores alternativas cuando se te queda corta.
- [Vježbe s demonstracijom i primjerima treninga](https://www.rirlift.com/hr/exercises/): Vježbe s videom demonstracije i uputama za izvođenje te primjeri treninga koji se otvaraju u RIRLiftu s već upisanim serijama, ponavljanjima, odmorom i RIR-om.
- [Biceps pregib s bučicama: izvedba, serije, kg](https://www.rirlift.com/hr/exercises/biceps-pregib/): Biceps pregib s bučicama, obje ruke ili naizmjenično: položaj laktova, greške koje koče rast, mišići i koliku težinu uzeti prema RIR-u.
- [Bugarski čučanj: tehnika, mišići i zamjene](https://www.rirlift.com/hr/exercises/bugarski-cucanj/): Bugarski čučanj (bulgarian split squat): gdje staviti prednje stopalo, kako naglasiti kvadriceps ili gluteuse, česte greške i najbolje zamjene.
- [Face pull: tehnika, mišići i zamjene](https://www.rirlift.com/hr/exercises/face-pull/): Kako raditi face pull na sajli, s gumom ili bučicama: postavljanje, upute, greške koje prebacuju posao na ruke i najbolje zamjene za face pull.
- [Funkcionalni trening: 13 vježbi i 3 plana](https://www.rirlift.com/hr/exercises/funkcionalni-trening/): Funkcionalni trening s primjerima vježbi za čučanj, dizanje, nošenje, guranje i rotaciju: plan za teretanu, 30 minuta kod kuće i plan za sportaše.
- [Glute bridge: izvedba, mišići, serije i zamjene](https://www.rirlift.com/hr/exercises/glute-bridge/): Kako raditi glute bridge s vlastitom težinom ili bučicom: postavljanje, upute, greške, serije i ponavljanja, teže varijante i najbolje zamjene.
- [Hammer curl: tehnika, mišići i zamjene](https://www.rirlift.com/hr/exercises/hammer-curl/): Kako raditi hammer curl: hvat, položaj laktova i greške zbog kojih se pretvara u njihanje, plus mišići, serije, ponavljanja i najbolje zamjene.
- [HIIT trening kod kuće: 13 vježbi, 3 kruga](https://www.rirlift.com/hr/exercises/hiit-trening/): HIIT trening kod kuće: od burpeeja i čučnjeva s poskokom do tihih vježbi bez skakanja i swinga s kettlebellom, uz krugove za početnike, 20 minuta i kettlebell.
- [Hip thrust: tehnika, mišići, serije i zamjene](https://www.rirlift.com/hr/exercises/hip-thrust/): Hip thrust vježba korak po korak: postavljanje, greške, serije i ponavljanja za gluteuse, hip thrust ili most za gluteuse te najbolje zamjene.
- [HYROX trening: stanice, snaga i planovi](https://www.rirlift.com/hr/exercises/hyrox-trening/): HYROX trening koji pokriva svih 8 stanica, trčanje između njih i vježbe snage iza njih.
- [Kalistenika: 14 vježbi i vještina](https://www.rirlift.com/hr/exercises/kalistenika/): Kalistenika vježbe koje grade pravu snagu: zgibovi, propadanja, muscle-up, L-sit, leveri i čučnjevi na jednoj nozi, uz tri plana na šipci i podu.
- [Lat pulldown: tehnika, hvat i alternative](https://www.rirlift.com/hr/exercises/lat-pulldown/): Kako raditi lat pulldown: postavljanje, širina hvata, savjeti koji drže rad na latovima i najbolje alternative za lat pulldown kod kuće ili u punoj teretani.
- [Lateralno podizanje: izvedba, mišići, zamjene](https://www.rirlift.com/hr/exercises/lateralno-podizanje/): Lateralno podizanje (lateral raises): postavljanje, upute, greške koje posao prebacuju na trapez, serije za bočna ramena i najbolje zamjene.
- [Mrtvo dizanje: izvedba, mišići i serije](https://www.rirlift.com/hr/exercises/mrtvo-dizanje/): Kako izvesti mrtvo dizanje sa šipkom (deadlift): stav, hvat, stabilizacija, povlačenje s poda, mišići, serije s RIR-om i greške koje bole leđa.
- [Pliometrija: 14 skokova i bacanja](https://www.rirlift.com/hr/exercises/pliometrija/): Pliometrija za početnike i sportaše: skokovi, poskoci i bacanja medicinke, s brojem doskoka i tri plana za eksplozivnost, brzinu i trening kod kuće.
- [Rumunjsko mrtvo dizanje: tehnika i zamjene](https://www.rirlift.com/hr/exercises/rumunjsko-mrtvo-dizanje/): Rumunjsko mrtvo dizanje (RDL): postavljanje, dubina, upute i greške koje opterećuju leđa, plus serije, ponavljanja i najbolje zamjene.
- [Sklekovi: tehnika, mišići, varijacije i zamjene](https://www.rirlift.com/hr/exercises/sklekovi/): Sklekovi: kako ih raditi pravilno, koje mišiće rade, koliko serija i ponavljanja, varijacije za lakše i teže sklekove te najbolje zamjene.
- [Vježbe s girjom: 18 vježbi i 3 treninga](https://www.rirlift.com/hr/exercises/vjezbe-s-girjom/): Vježbe s girjom po skupinama: zamah, čučanj, potisak, veslanje i ustajanje, s koracima, uputama i tri gotova treninga za jednu girju ili par.
- [Vježbe snage kod kuće: 12 vježbi, 3 plana](https://www.rirlift.com/hr/exercises/vjezbe-snage/): Vježbe snage kod kuće bez opreme ili s parom bučica: 12 vježbi, koliko jako ići u svakoj seriji i planovi za 3 dana, 20 minuta i početnike.
- [Vježbe za donji dio leđa kod kuće: 10 izbora](https://www.rirlift.com/hr/exercises/vjezbe-za-donji-dio-ledja/): 10 vježbi za donji dio leđa kod kuće, od supermana do pregiba s bučicama i kettlebellom, s koracima i videom.
- [Vježbe za donji dio trbuha: 12 vježbi](https://www.rirlift.com/hr/exercises/vjezbe-za-donji-dio-trbuha/): 12 vježbi za donji dio trbuha kod kuće na podu, šipki za zgibove ili s kotačićem za trbušnjake, s koracima, videom i tri gotova treninga.
- [Vježbe za guzu kod kuće: 12 najboljih](https://www.rirlift.com/hr/exercises/vjezbe-za-guzu/): Vježbe za guzu kod kuće: mostovi, iskoraci, čučnjevi na jednoj nozi, vježbe s gumom i kettlebellom te tri plana bez opreme, s gumama ili jednim girjom.
- [Vježbe za kukove kod kuće: 13 najboljih](https://www.rirlift.com/hr/exercises/vjezbe-za-kukove/): Vježbe za kukove kod kuće: 13 vježbi za gluteuse, vanjski i unutarnji dio kuka i stabilnost na jednoj nozi, s uputama i tri plana s RIR-om.
- [Vježbe za kvadriceps kod kuće: 13 najboljih](https://www.rirlift.com/hr/exercises/vjezbe-za-kvadriceps/): 13 vježbi za kvadriceps kod kuće, od sissy čučnja bez opreme do goblet i bugarskog čučnja, s koracima, videom i tri kućna treninga za kvadricepse.
- [Vježbe za leđa kod kuće: 14 najboljih](https://www.rirlift.com/hr/exercises/vjezbe-za-ledja-kod-kuce/): Vježbe za leđa kod kuće uz šipku za zgibove, bučice, kettlebell, gume ili bez opreme, s koracima i videom.
- [Vježbe za mršavljenje kod kuće: 12 izbora](https://www.rirlift.com/hr/exercises/vjezbe-za-mrsavljenje/): 12 vježbi za mršavljenje kod kuće, s bučicama ili bez njih: čučnjevi, usponi, sklekovi, veslanje, vijača i visoka koljena, plus tri plana za kod kuće.
- [Vježbe za noge u teretani: 14 najboljih](https://www.rirlift.com/hr/exercises/vjezbe-za-noge/): 14 najboljih vježbi za noge u teretani sa šipkom, na spravama i sajli, s koracima i videom, plus tri plana za dan nogu za različite tjedne.
- [Vježbe za osteoporozu: 12 vježbi i 3 plana](https://www.rirlift.com/hr/exercises/vjezbe-za-osteoporozu/): 12 vježbi za osteoporozu, s opterećenjem i za snagu, koje uz ravna leđa opterećuju kukove, kralježnicu i zapešća, plus tri plana za početak.
- [Vježbe za prsa u teretani: 12 izbora](https://www.rirlift.com/hr/exercises/vjezbe-za-prsa/): 12 vježbi za prsa u teretani: potisci sa šipkom i bučicama, sprave, pec deck, razvlačenje na sajli i propadanja.
- [Vježbe za ramena kod kuće: 13 najboljih](https://www.rirlift.com/hr/exercises/vjezbe-za-ramena-kod-kuce/): 13 vježbi za ramena kod kuće s vlastitom težinom, gumom, bučicama ili girjom, s koracima i videom, plus tri treninga ramena za opremu koju imaš.
- [Vježbe za ramena u teretani: 12 najboljih](https://www.rirlift.com/hr/exercises/vjezbe-za-ramena/): 12 najboljih vježbi za ramena u teretani: potisci, sprave i sajle za prednje, bočne i stražnje deltoide, plus tri treninga ramena s RIR-om.
- [Vježbe za trbuh kod kuće: 13 najboljih](https://www.rirlift.com/hr/exercises/vjezbe-za-trbuh/): Vježbe za trbuh kod kuće: 13 najboljih, od trbušnjaka na podu do podizanja u visu i kotačića, s videom i tri treninga za trbuh prema opremi koju imaš.
- [Vježbe za triceps u teretani: 10 najboljih](https://www.rirlift.com/hr/exercises/vjezbe-za-triceps/): 10 najboljih vježbi za triceps u teretani, na sajli, spravi, sa šipkom i bučicama, s koracima i videom, plus tri plana za tvoju razinu i vrijeme.
- [Vježbe za zagrijavanje: 10 osnovnih pokreta](https://www.rirlift.com/hr/exercises/vjezbe-za-zagrijavanje/): Deset osnovnih vježbi za zagrijavanje, od jumping jacka i visokih koljena do čučnjeva i dodira ramena, s vremenima, ponavljanjima i tri gotove rutine.
- [Zgibovi: tehnika, prvi zgib i zamjene](https://www.rirlift.com/hr/exercises/zgibovi/): Kako raditi zgibove čistom tehnikom, kako napraviti prvi zgib, koliko serija raditi i najbolje zamjene za pull up sa šipkom ili bez nje.
- [La app de entrenamiento para tu forma de entrenar](https://www.rirlift.com/es-ES/apps/): Lo que necesita de una app de entrenamiento quien empieza, quien hace powerlifting, quien tiene más de 50 años o entrena en casa, con sesiones de ejemplo que muestran qué registras y qué marca RIRLift después.
- [App gym gratis para el gimnasio donde entrenas](https://www.rirlift.com/es-ES/apps/app-gym/): Una app gym gratis que conoce las máquinas de tu gimnasio, cambia una ocupada con el peso ya puesto y planifica sesiones que caben en tu pausa.
- [App de rutina de gimnasio gratis según tus días](https://www.rirlift.com/es-ES/apps/app-rutina-gimnasio-gratis/): Una app de rutina de gimnasio gratis: elige rutina para 3, 4 o 6 días por semana, cámbiala cuando cambie tu semana y conserva el progreso.
- [Aplikacija za trening prema tome kako treniraš](https://www.rirlift.com/hr/apps/): Što od aplikacije za trening treba početnik, powerlifter, osoba starija od 50 godina ili netko tko trenira kod kuće, s primjerima treninga koji pokazuju što bilježiš i što RIRLift zadaje sljedeće.
- [Aplikacija za trening za tvoju teretanu](https://www.rirlift.com/hr/apps/aplikacija-za-trening/): Besplatna aplikacija za trening koja zna sprave tvoje teretane, mijenja zauzetu s već postavljenom težinom i slaže treninge za pauzu za ručak.
- [El blog de RIRLift](https://www.rirlift.com/es-ES/blog/): Notas del equipo de RIRLift sobre entrenar con repeticiones en reserva, planificar el trabajo de hipertrofia y registrar cada serie.
- [Arnold split: qué es y cómo hacer la rutina Arnold](https://www.rirlift.com/es-ES/blog/arnold-split/): ¿Qué es el Arnold split?
- [Drop set: qué es, si funciona y cómo registrarlo](https://www.rirlift.com/es-ES/blog/drop-set/): El drop set construye el mismo músculo en menos tiempo, no más músculo.
- [Entrenar con agujetas: entrenar, adaptar o parar](https://www.rirlift.com/es-ES/blog/entrenar-con-agujetas/): Usa el rango de movimiento, la técnica y el calentamiento para decidir si entrenar con agujetas, adaptar la sesión o descansar, sin perseguir el dolor.
- [Push pull legs: el número que su nombre no dice](https://www.rirlift.com/es-ES/blog/push-pull-legs/): Una rutina push pull legs define tres sesiones, pero no la frecuencia.
- [¿Qué es el RPE? La escala de esfuerzo explicada](https://www.rirlift.com/es-ES/blog/rpe/): El RPE en el gimnasio puntúa lo dura que fue una serie del 1 al 10.
- [Guías de entrenamiento](https://www.rirlift.com/es-ES/guides/): Guías prácticas para entrenar con repeticiones en reserva, controlar el volumen semanal, aplicar la sobrecarga progresiva y planificar un bloque.
- [Mesociclo: qué es y cómo planificarlo](https://www.rirlift.com/es-ES/guides/mesociclo/): Qué es un mesociclo y en qué se diferencia del microciclo: cuánto dura un bloque de hipertrofia, cómo repartir volumen y RIR, descargas y autorregulación.
- [RIRLift: registro de entrenamiento que elige tu próximo peso](https://www.rirlift.com/es-ES/): Levanta más cada semana.
- [RIRLift: dnevnik treninga koji bira tvoju sljedeću težinu](https://www.rirlift.com/hr/): Svaki tjedan podigni više.

## Connector

- [MCP connector](https://mcp.rirlift.com/mcp): Remote MCP server. Per-user OAuth; a lifter connects their own assistant from the RIRLift app (Ask your AI → Connect your AI) and pairs it with an 8-digit code. There is no public or shared access and no anonymous read.
- [Custom GPT Actions OpenAPI](https://mcp.rirlift.com/openapi.json): The REST facade's contract. Same OAuth grant and same per-user gate as the MCP surface.