Exercise Guides
Proper form, muscles worked, programming tips, and head-to-head comparisons for the most popular strength training exercises.
Chest Exercises
Bench Press
How to bench press: setup, grip width, arch, where the bar touches and leg drive, with the research, and what 35,000+ Gravitus lifters bench.
Incline Dumbbell Press
How to do the incline dumbbell press, what 15, 30, 45 and 60 degree benches change, and the weights 30,000+ Gravitus lifters use per dumbbell.
Machine Fly
How to do a machine fly: seat height, grip, why arm bend works differently on a machine, and the weights 15,000+ Gravitus lifters log.
Smith Machine Incline Bench Press
How to do the Smith machine incline bench press: where to put the bench, where the bar touches, and the weights 10,000+ Gravitus lifters use.
Chest Press Machine
How to use the chest press machine: seat height, handle position and muscles worked, plus the weights 17,000+ Gravitus lifters log on it.
Incline Bench Press
How to do the incline barbell bench press: where the bar touches, grip width, how much to arch and what 20,000+ Gravitus lifters press vs their flat bench.
Pec Deck
How to use the pec deck: seat height, pads or handles, how far back to go, the muscles worked and the weights 7,000+ Gravitus lifters log.
Dumbbell Bench Press
How to do a dumbbell bench press with proper form, the muscles it works, and what 17,000+ Gravitus lifters press per dumbbell vs their barbell bench.
Cable Fly
How to do cable flys, which pulley height to use for your upper or lower chest, and how much weight 15,000+ Gravitus lifters use.
Push-Up
How to do a push-up: hand width, elbow angle and depth, how much of your bodyweight each position moves, and push-ups vs bench press for muscle.
Incline Machine Chest Press
How to use the incline chest press machine: seat height, handle position, plate-loaded vs stack and the weights 6,000+ Gravitus lifters press.
Dumbbell Pullover
How to do a dumbbell pullover, whether it trains chest or back, and how much weight 4,000+ Gravitus lifters use.
Back Exercises
Lat Pulldown
How to do a lat pulldown with proper form: how far to lean, chest vs behind the neck, and how much weight 39,000+ Gravitus lifters use.
Seated Cable Row
How to do the seated cable row, how far to lean and where your elbows go, and what 30,000+ Gravitus lifters row.
Pull-Up
How to do a pull-up with proper form: grip width, full hang vs half reps, chin-up vs pull-up and how many reps 20,000+ Gravitus lifters do.
Weighted Pull-Up
How to do weighted pull-ups: when to add weight, dip belt vs vest vs dumbbell, and how much 8,000+ Gravitus lifters add.
Barbell Row
How to do a barbell row: how far to bend over, overhand or underhand, and what 20,000+ Gravitus lifters row.
Deadlift
How to deadlift: bar over mid-foot, hip height, lat tension, grip and straps, the muscles it works and the weights 25,000+ Gravitus lifters pull.
One-Arm Dumbbell Row
How to do a one-arm dumbbell row, how far to hinge and how much weight real lifters use, from 18,000+ Gravitus lifters.
T-Bar Row
How to do a T-bar row: torso angle, which handle to use and how to log the plates.
Weighted Hyperextension
How to do a weighted hyperextension (back extension), how to aim it at glutes or lower back, where to hold the plate and what 6,000+ Gravitus lifters use.
Close-Grip Lat Pulldown
How to do a close-grip lat pulldown, which close grip to use and how much weight 11,000+ Gravitus lifters use.
Wide-Grip Seated Row
How to do the wide-grip seated row, what grip width changes and how much weight real lifters use, from 7,000+ Gravitus lifters.
One-Arm Seated Cable Row
How to do a one-arm seated cable row, whether to twist, and how much weight real lifters use, from 8,000+ Gravitus lifters.
Straight-Arm Lat Pulldown
How to do straight-arm pulldowns, how they differ from the cable pullover and how much weight real lifters use, from 7,000+ Gravitus lifters.
Neutral Grip Lat Pulldown
How to do a neutral grip lat pulldown, what grip width really changes in the research, and how much weight 5,000+ Gravitus lifters use.
Assisted Pull-Up
How to use the assisted pull-up machine, where more weight means more help.
Machine Seated Row
Seated row machine proper form: the start and finish positions, where the chest pad goes, muscles worked, and weights from 5,000+ Gravitus lifters.
Chest Supported Row
How to do the chest-supported row, which bench angle to use and why, and what 6,000+ Gravitus lifters row.
One Arm Lat Pulldown
How to do a single-arm lat pulldown, which setup to use and how much weight real lifters use, from 7,000+ Gravitus lifters.
Machine Row
How to do a machine row: set the seat and chest pad, pick a handle, pull.
Cable Lat Pullover
How to do a cable lat pullover, where to stand and how much weight real lifters use, from 4,000+ Gravitus lifters.
Dumbbell Shrug
How to do dumbbell shrugs with proper form, where your arms should hang and how much weight 8,000+ Gravitus lifters use per dumbbell.
Chinup
How to do a chin-up: grip width, elbows in front, straight arms to chin over the bar, and how many reps 7,000+ Gravitus lifters do.
Legs Exercises
Leg Extension
How to do leg extensions: knee on the pivot, backrest reclined, straighten all the way.
Squat
How to squat with a barbell: bar on your back, hips and knees bend together, hip crease below knee.
Romanian Deadlift
How to do a barbell Romanian deadlift (RDL): bar path, grip and straps, RDL vs deadlift, and the weights 20,000+ Gravitus lifters use.
Seated Leg Curl
How to do a seated leg curl: knees on the pivot, thigh pad snug, sit tall.
Leg Press
How to do a 45 degree leg press: feet mid-platform, stop before your hips tuck, and what the sled adds.
Seated Hip Abduction
How to use the seated hip abduction machine: hips over the pivots, how to lean, and the weights 15,000+ Gravitus lifters use.
Lying Leg Curl
How to do a lying leg curl: kneecaps off the pad, hips down, heels to glutes.
Seated Hip Adduction
How to use the hip adduction machine: hips over the pivots, how wide to start, and the weights 12,000+ Gravitus lifters use.
Standing Calf Raise
How to do a standing calf raise: knees straight, heels all the way down, and the weight 14,000+ Gravitus lifters use.
Bulgarian Split Squat
How to do a Bulgarian split squat: where to put your front foot, how far to lean and how high the bench should be, plus weights from 15,000+ lifters.
Seated Calf Raise
How to do a seated calf raise: knee pad on your lower thighs, heels all the way down.
Machine Hip Thrust
How to use a hip thrust machine: pad on the hip crease, shins vertical at the top, full range.
Single-Leg Extension
How to do single-leg extensions, which leg goes first, and how much per leg: under half your two-leg weight, from 6,000+ Gravitus lifters.
Barbell Hip Thrust
How to do a barbell hip thrust: bench under your shoulder blades, bar in your hip crease, shins vertical at the top.
Glute Cable Kickbacks
How to do cable glute kickbacks, why you feel them in your standing leg, and how much weight real lifters use, from 3,500+ Gravitus lifters.
Calf Press On Leg Press
How to do a calf press on the leg press: balls of your feet on the bottom edge, knees straight, safety stops set.
Seated Leg Press
How to do a seated leg press: the seat sets your depth, feet go mid-platform, and every rep starts from the bottom.
Dumbbell Romanian Deadlift
How to do a dumbbell RDL (Romanian deadlift): side-view form, how low to go, how much to bend your knees and what weight 5,000+ Gravitus lifters use.
Front Squat
How to do a front squat: bar on your front delts, elbows high, squat straight down.
Goblet Squat
How to do a goblet squat: hold the weight at your chest and squat as deep as your heels stay flat.
Hack Squat
How to hack squat: back on the pad, feet mid-platform, as deep as your heels stay down.
Smith Machine Squat
How to do a Smith machine squat: where to put your feet, how deep to go, what it works and the weights 7,000+ Gravitus lifters use.
Calf Press
How to use a calf press machine: set the seat so the plates rest at your deepest stretch, knees straight.
Sumo Deadlift
How to do a sumo deadlift: stance width, toe angle, grip and hip height, the muscles it works, and the weights 7,000+ Gravitus lifters pull.
Pendulum Squat
How to pendulum squat: back on the pad, feet mid-platform, as deep as your heels stay down.
Trap Bar Deadlift
How to do a trap bar (hex bar) deadlift: setup, high vs low handles, muscles worked and the weights 5,000+ Gravitus lifters pull.
Copenhagen Plank
How to do a Copenhagen plank, from knee to ankle on the bench, how long to hold it, and what the groin injury research actually tested.
Good Morning
How to do the barbell good morning exercise: bar position, how low to go, what a heavier bar changes, and the weights 4,000+ Gravitus lifters use.
Glute Bridge
How to do a glute bridge: where to put your feet, the muscles it works, and how to progress from bodyweight to single-leg and loaded bridges.
Shoulders Exercises
Dumbbell Lateral Raise
How to do dumbbell lateral raises, how high to lift, the best rep range and what weight 25,000+ Gravitus lifters use.
Dumbbell Shoulder Press
How to do a dumbbell shoulder press: grip, bench angle, how low to go, muscles worked, and what 25,000+ Gravitus lifters press per dumbbell.
One Arm Cable Lateral Raise
How to do single-arm (unilateral) cable lateral raises: cable in front or behind, whether to lean, and the weight 9,000+ Gravitus lifters use.
Face Pull
How to do face pulls: pulley height, grip, the external rotation finish and how much weight 20,000+ Gravitus lifters use.
Overhead Press
How to overhead press: grip width, the bar path around your face, standing vs seated, muscles worked, and what 20,000+ Gravitus lifters press.
Rear Delt Machine
How to use the rear delt machine: seat height, grip, how far back to go, the muscles worked and the weights 13,000+ Gravitus lifters log.
Shoulder Press Machine
How to use the shoulder press machine: seat height, neutral or overhand handles, muscles worked, and the weights 16,000+ Gravitus lifters log on it.
Lateral Raise Machine
How to use the lateral raise machine: line your shoulders up with the pivots and raise to shoulder height.
Smith Machine Shoulder Press
How to do the Smith machine shoulder press: where to put the bench, how low to lower the bar, muscles worked, and weights from 6,000+ Gravitus lifters.
Seated Lateral Raise
How to do seated lateral raises, how much less you lift than standing and what weight 5,000+ Gravitus lifters use.
Cable Reverse Fly
How to do a cable reverse fly: pulley height, why the cables cross, where to stand, muscles worked and the weights 5,000+ Gravitus lifters log.
Lateral Raise Cable
How to do cable lateral raises, where to set the pulley and how much weight real lifters use, from 2,000+ Gravitus lifters.
Arnold Press
How to do the Arnold press: the turn, seated or standing, muscles worked, and what 4,000+ Gravitus lifters press per dumbbell.
Push Press
How to do a push press: a short dip, a hard leg drive, then press to lockout.
Arms Exercises
Rope Pushdown
How to do a rope pushdown, how far to spread the rope, which triceps head it works and how much weight 20,000+ Gravitus lifters use.
Pushdown
How to do a tricep pushdown, which attachment to use and how much weight 20,000+ Gravitus lifters push.
Hammer Curl
How to do hammer curls, what the neutral grip really changes and what weight 20,000+ Gravitus lifters use per dumbbell.
Incline Dumbbell Curl
How to do incline dumbbell curls, 45 or 60 degrees, and what weight 15,000+ Gravitus lifters use per dumbbell.
Dumbbell Curl
How to do dumbbell curls with proper form, when to turn your palm up and what weight 20,000+ Gravitus lifters use per dumbbell.
Overhead Tricep Rope Extension
How to do an overhead tricep rope extension, why the rope, where to stand and how much weight 15,000+ Gravitus lifters use.
Single Arm Cable Tricep Extension
How to do a single arm cable tricep extension with a D handle, which one-arm setup to pick and how much weight 8,000+ Gravitus lifters use.
Preacher Curl
How to do preacher curls with proper form, which pad angle to use and what weight 12,000+ Gravitus lifters log.
Weighted Dip
How to do weighted dips: when to add weight, dip belt vs vest vs dumbbell, and how much 3,000+ Gravitus lifters add.
Dip
How to do dips with proper form: how far to lean, how deep to go, the muscles worked and how many reps 17,000+ Gravitus lifters do.
Cable Curl
How to do cable curls, where to stand and how much weight real lifters use, from 15,000+ Gravitus logs.
Barbell Curl
How to do barbell curls, where to put your hands, when cheat curls help and what 15,000+ Gravitus lifters curl.
Bicep Curl Machine
How to use the bicep curl machine: line your elbows up with the pivot and curl to full bend.
Cable Rope Hammer Curl
How to do rope hammer curls, where to stand, what the one rope curl study found and what weight 6,000+ Gravitus lifters use.
Bayesian Cable Curl
How to do the Bayesian cable curl, where to set the pulley and what weight 3,500+ Gravitus lifters use.
EZ Bar Curl
How to do EZ bar curls, where to grip the bar and how much weight real lifters use, from 10,000+ Gravitus lifters.
Overhead Tricep Cable Extension
How to do an overhead cable tricep extension, which pulley height to use and how much weight 4,000+ Gravitus lifters log.
Skull Crusher
How to do skull crushers with a barbell or EZ bar, which grip to use, how far to lower and how much weight 12,000+ Gravitus lifters use.
Overhead Dumbbell Tricep Extension
How to do an overhead dumbbell tricep extension, how deep to lower and how much weight 11,000+ Gravitus lifters use.
Close-Grip Bench Press
How to close-grip bench press, how narrow to grip, the muscles it works, and what 10,000+ Gravitus lifters press on it vs their regular bench.
Dumbbell Skull Crusher
How to do a dumbbell skull crusher, which grip and arm angle to use and how much weight 6,000+ Gravitus lifters use per dumbbell.
Core Exercises
Abdominal Crunch Machine
How to use the abdominal crunch machine: set the pivot level with your midsection, curl ribs to hips.
Kneeling Cable Crunch
How to do a kneeling cable crunch: curl your spine, not your hips, where to kneel, and what weight 4,000+ Gravitus lifters use.
Hanging Leg Raises
How to do hanging leg raises: lift your legs, then curl your pelvis.
Plank
How to do a plank, how long to hold it, and why a harder plank beats a longer one.
Dead Bug
How to do a dead bug, how far to lower your leg, the heel tap to weighted progression, and how many reps 2,800+ Gravitus members log.
Crunch
How to do a crunch: curl your ribs toward your hips until your shoulder blades lift, feet free.
Pallof Press
How to do a Pallof press: cable height, where to stand and what weight 1,000+ Gravitus lifters use.
Lying Leg Raises
How to do leg raises lying on the floor: how low to lower your legs, what to do with your lower back, muscles worked and the reps lifters log.
Side Plank
How to do a side plank, how long to hold it on each side, and the harder versions that work your glutes.
Russian Twist
How to do a Russian twist: how far to lean, turning from your ribs, whether it hurts your back, and the weight 1,700+ Gravitus lifters use.
Bird Dog
How to do the bird dog exercise: how high to reach, how long to hold, the muscles it works, the McGill big 3, and the reps 1,000+ Gravitus members log.
Exercise Comparisons
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