SHREDDIT

There are 100s, if not 1000s, of different exercises. When creating a new workout plan or program, I always feel overwhelmed by the number of choices I have.

Should I do split squats or front squats? Should I do dumbbell curls or cable curls? Just so many choices, with not enough space in my program. I’ve tried and mastered numerous exercises over my 5-year fitness journey.

Ranging from the basic barbell compounds, all the way to Joel Seedman’s finest work.

I want to give you my top 100 exercises for ten different muscle groups. Yes, this list will be split up into 10 different sections (there was no way in hell I was gonna do an actual top 100).

Feel free to try, and add any of these into your routine. With that, let’s get into the list.

What Are The Top 100 Exercises?

Alright, before we get into the list, here are the body parts I have selected.

• Chest
• Biceps
• Triceps
• Shoulders (rear, front, lateral heads)
• Upper Back
• Lower Back
• Hamstrings
• Quads
• Glutes
• Abs

Sorry, no forearms and calves. I was tempted to cut abs, but I needed one more muscle group to make this a top 100 list.

Alright, let’s start with my favourite muscle group to train, which is the chest.

The Top 100 Exercises: My Top 10 Chest Exercises

Here’s my criteria for the chest category.

• Must allow for a lot of weight to be moved
• Must give the chest a good stretch
• Must not put too much stress on the shoulders
• Must give me a good pump
• Must feel satisfying to perform
• Must be a stable movement

Now with that out of the way let’s get it on!

#1: Bench Press

Taking the number one spot bench press! I had to do it. The bench press has been responsible for a large amount of not just my chest gains but my shoulder and tricep gains as well.

You can move tons of weight, you get a great pump if you lift in a controlled manner, and once you clean up your form and learn about leg drive, it becomes one of the smoothest and cleanest movements to perform.

I always look forward to bench day and hitting a new PR on the bench, as it is just an unreal feeling.

Some great alternatives would be:

• Flat bench dumbbell press
• Incline press
• Incline dumbbell press

It is the king of all chest, and upper body movements.

#2: Incline Dumbbell Press

The incline dumbbell press is an exercise that many lifters swear by. It is commonly seen as the best chest exercise for chest hypertrophy (arguably).

In my opinion, I prefer the flat barbell bench as it is easier to load, feels better, and is better for strength gains. However, I still hold the incline dumbbell press near and dear to my heart, as it is my second favourite chest movement, only second to the flat barbell bench press.

It can be a pain in the ass to get into the starting position without the help of a spotter or one of those extremely rare dumbbell loading stations.

For this reason, I would suggest lifting in the 6-12 rep range.

Some great alternatives to incline dumbbell press would be:

• Flat dumbbell bench
• Bench press
• Incline press

Overall this a great exercise that can work as a great primary, or accessory lift.

#3: Incline Press

Spoiler alert I love pressing movements. Honestly, the top 4 spots are pretty interchangeable as they are all pretty much the same exercise, just with slightly different equipment and angles.

The incline press takes the number 3 spot as it doesn’t build as much raw strength as the standard flat barbell bench press, but it also doesn’t have the muscles building and fatigue-managing benefits of the incline dumbbell press.

It’s like a hybrid of the 2.

It has a better range of motion than the standard bench press while being less fatiguing. While also having a better loading potential and better stability than the incline dumbbell press.

I have it at number 3 because I prefer the strength-building benefits of the bench press and the muscle-building potential of the incline dumbbell press.

However, I can see why some of you would have it at your number 1 or 2 spot.

Here are some great alternatives to the incline press:

• Bench press
• Incline dumbbell press
• Flat bench dumbbell press

It gets the bronze medal in the chest category.

#4 Flat Dumbbell Bench

Alright, believe it or not, another pressing movement. I promise this is the last one for a while.

The flat dumbbell bench press is the worst out of the top 4, in my opinion.

For muscle-building purposes, it gets outclassed by the incline dumbbell press in every way, and for strength-building, the bench press blows it out of the water.

The incline barbell bench is the king of the middle ground, which means the flat dumbbell bench press has no argument to be in the top 3.

However, that does not make it a bad exercise; in fact, it is a great exercise.

If you prefer the feel of a flat dumbbell bench to the other 3, or it’s simply the only chest exercise you have access to, well, consider yourself lucky as you still male massive size and strength gains with this exercise.

I just personally think the 3 before this one are better.

Some great alternatives to flat dumbbell bench would be:

• Bench press
• Incline bench
• incline dumbbell press

A great horizontal pressing movement that can take you very far!

#5 Weighted Dips

Weighted dips are a great chest and tricep builder.

This is a great weighted stretch for your chest that is best performed in a moderate 6-12 rep range.

Dips shine as an accessory movement and can be performed with just body weight in the beginning. They are a great test of relative strength as they use 100% of your body weight.

Dips, when combined with 2 of the other above-mentioned pressing movements, can combine to create a great chest-focused upper-body program.

However, I don’t think dips make a great primary movement like the other 4, which is why it takes the number 5 spot.

Some great alternatives to the weighted dip would be:

• Weighted push ups
• Weighted deficit push-ups
• Close/neutral grip dumbbell press

#6 Weighted Deficit Push-Ups

I love weighted deficit push-ups. I have a soft spot in my heart for them, as they were my primary chest builder during the lockdown.

Now you can do a standard push-up if you prefer, but personally, I would rather do my push-ups off of an elevated surface as you don’t need as much weight when you go that route.

Now I would say that the weighted dip is better due to you being able to use a pull-up belt to load the exercise rather than a backpack.

Also, this would be an exercise done primarily at home or in a private gym, as I don’t know how comfortable public gyms would be with you shoving plates into your backpack.

To be on the safe side if you really want to do this exercise at a gym go talk to the gym staff about it first.

Some great alternatives to the weighted deficit push-up

• Weighted dips
• Incline dumbbell press
• Gymnastic ring push-ups

#7 Cable Flys

Cable flyes are my favourite fly variation. Dumbbell flyes just give me shoulder pain, and the pec deck is way too limiting.

Cable flyes give you a great chest pump and just feel great to perform. This is the first machine to make my list and for good reason.

The cables allow for an extremely wide range of movement and can adapt to almost any body type.

Now the reason I put it at #7 is simply due to the fact that free weight and body weight movements will always be the way to go. Machines will always be inferior in my eyes, but they still do have their uses, especially a machine as versatile as the cable station.

Some great alternatives would be:

• Pec deck
• Dumbbell flys
• Cable chest press

#8 Swiss Bar Bench Press

Now the swiss bar bench press is a great bench variation that intermediate and advanced lifters can use to help bust through bench press plateaus.

Now you will need a swiss bar, which means either finding a powerlifting gym or building a home gym. Not many commercial or body-building gyms will have this bar, as this bar is primarily used for building strength.

The swiss bar is #8 due to it being an inferior variant of the dumbbell bench. The swiss bar has its use, but I would personally rather do a neutral grip dumbbell bench press.

Some great alternatives to the swiss bar bench press would be:

• Flat dumbbell bench
• Incline press
• Close grip bench press

#9 Larsen Press

Now the Larsen press is basically the bench but without the leg drive.

It’s primarily used by powerlifters in the off-season to bust through plateaus and to focus more and pure upper-body hypertrophy.

It’s great for busting through plateaus and building strength.

I put it all the way down at number 9 due to it being outclassed by the incline bench and dumbbell press variants.

Some great alternatives would be:

• Floor press
• Incline bench
• Swiss bar bench

#10 Hammer Press (Plate Loaded Machine)

The hammer press just slightly edges out the smith machine bench press for the 10th spot in my top 10 chest exercises. I picked the hammer press simply due to the fact that I think it’s a pretty solid machine that has many different use cases.

Whereas the smith machine is just a worse version of the standard bench press. The smith machine does have some rehab and recovery benefits, but I dare to argue that you can simply just go lighter on the bench.

With the hammer press, you can do the standard chest press motion, but it also allows you to do unilateral chest work.

It is the best way to do unilateral work for the chest, in my opinion. The machine is plate loaded, which is always a plus. I prefer plate-loaded machines over pin stacks, as pin stacks can be too easy to max out in most gyms.

Some great alternatives to the hammer press would be:

• Incline dumbbell bench
• Flat dumbbell bench
• Hammer dumbbell press

Alright let’s get into are next movement now.

The Top 100 Exercises: My Top 10 Bicep Exercises

Here’s my criteria.

• Must primarily stimulate the biceps
• Must isolate the biceps
• Must be very stimulating while not being fatiguing
• Must be great for hypertrophy
• Must be fairly light
• Must have a great stretch
• Must give you an awesome bicep pump

With that let’s get into the list.

#1 Alternating Dumbbell Curls (Standing)

Yes! This is my numero uno. My number 1 bicep exercise.

I love alternating dumbbell curls. You get crazy bicep activation and an even crazier pump. You don’t need a lot of weight for this exercise, and it’s extremely to recover from as well.

The dumbbells allow for extreme freedom of movement and are easy on the wrists.

Some great alternatives to this exercise would be:

• Seated incline curls
• Dumbbell curls
• Cable curls

#2 Rope Curls

I love rope curls. The setup is pretty easy, just put the cable pin to its lowest point, and attach a tricep extension rope.

Then start curling. This exercise gives you great bicep activation and a great pump and is extremely easy to recover from.

Now the pin stack may be too light in some commercial gyms, and the tricep rope doesn’t allow for the same freedom of movement that the dumbbells do, which is why I put it at number 2.

Some great alternatives to this exercise would be:

• Single arm cable curls
• Ez bar curls
• Fixed bar curls

#3 Dumbbell Curls (Standing)

Now the difference between this and the alternating variant is the fact that you will be bringing both dumbbells up at the same time rather than you switching back and forth between arms.

Now, this is a great bicep builder as it’s very stimulating, easy to recover from, and leaves you with a great pump.

I prefer the alternating variant, as having to lift up both dumbbells at the same time just doesn’t feel as good as going one at a time.

That might just be me, though I can see why others would prefer the feeling of bringing both up at the same time.

Some great alternatives to this exercise would be:

• Alternating dumbbell curls
• Seated incline dumbbell curls
• Ez bar curls

#4 Ez Bar Curls

Ez bar curls are classic.

The Ez bar allows for a very comfortable hand grip that straight bars simply cannot offer. It is very easy to load as you can use Olympic weight plates with the bar.

I personally prefer dumbbells as they allow for much better freedom of movement and have a slightly better range of motion.

Some great alternatives to the Ez bar curl would be:

• Barbell curl
• Fixed bar curl
• Cable curl (with straight lat bar)

#5 Single Arm Cable Curls

This is my favourite single-arm bicep exercise, hands down.

The cable provides tension throughout the whole movement that causes an absolutely muscle tearing pump throughout your biceps.

It’s extremely easy to recover from and causes major activation throughout the biceps.

However, it can be time-consuming and a pain in the ass to perform after a long gruelling workout.

But, if time and energy are not an issue, don’t hesitate to add this into your routine as a great finisher for the end of your workout.

Some great alternatives to the single arm cable curl would be:

• Alternating dumbbell curls
• Concentration curls
• Single arm rope attachment curls

#6 Seated Incline Curls

This is an extremely popular exercise that many quote, on quote experts swear by.

Personally, I’ve never really understood the hype, as I have tried this exercise with overall mixed results.

I see seated incline curls as an inferior version of the standard dumbbell curl. Mainly due to the fact that the bench limits my movement, and I just don’t like the feeling of seated curls.

All the JPG optimal bros are probably screaming at their screens right now, which makes me feel warm and fuzzy on the inside.

Some great alternatives to this exercise would be:

• Dumbbell curls
• rope curls
• Cable curls (both arms with single arm attachments)

#7 Cable Curls (Both Arms)

Now I haven’t done too many of these as they require both cable stations, but when I have, I wasn’t particularly too amazed by them.

I mean, you get to do the front double bicep pose mid-set, which is pretty badass, but it doesn’t give the greatest bicep activation or the greatest pump.

Like all bicep exercises, it was easy to recover from, but I think it’s an overrated exercise.

It’s still good. Hence it making the top 10, but I do believe there are better options.

Some great alternatives would be:

• Dumbbell curls
• Rope curls
• Ez bar curls

#8 Barbell Curls

Now barbell curls are great for those of you who are exponentially strong and need a lot of weight to overload your biceps.

It’s also great for home gym owners who are looking to build on a budget, as just using a barbell for arm work will help save money.

Other than those particular scenarios, I would recommend against using a barbell for arm work and instead using the options above.

Curling with a barbell just feels stiff, especially if you have smaller hands like myself.

The range of motion feels too short, and it’s just not a satisfying movement to perform.

However, the loading potential and cost-effectiveness elevate it to the number 8 spot.

Some great alternatives to this exercise would be:

• Dumbbell curl
• Ez bar curl
• Incline dumbbell curl

#9 Cheat Curls

Now many of you may not know this but cheat curls are, in fact, a valid exercise. The point of cheat curls is to cheat the concentric portion and then to control the eccentric.

Think of it like a pendlay row, where the movement is fast and explosive at the start, then slow and controlled on the way down.

Cheat curls aren’t performed like how most bros do it, where they swing it up on the concentric and just drop it on the eccentric.

Now cheat curls are definitely not my first choice of bicep exercise, but they can have their place in a program.

If you’re a beginner/novice in the gym (combined SBD of under 945), I wouldn’t recommend these to you and would highly suggest that you pick from the exercises in the top 8.

However, let’s say that you’re an experienced intermediate/advanced lifter that wants to switch up their training and try something new. Well if that’s the case, then cheat curls are for you.

Some great alternatives to this exercise would be:

• Barbell curls
• Ez bar curls
• Dumbbell curls

#10 Spider Curls

Now, like the seated incline dumbbell curls, many hypertrophy bros swear by spider curls as well.

I’m not sure why but I mean, it looks kinda cool, so there’s that.

Now I will admit this exercise does give you a pretty good pump; as a fellow tall person like myself, I’m 6ft for context. I hate the feeling of lying on the bench belly down.

It feels uncomfortable as the seat digs into my balls, and my feet have no idea what to do.

Maybe if I was a manlet, this exercise would be higher, but for me personally, I don’t really care for this exercise too much and would much rather perform the above variations.

However, I can see why some people value this exercise so highly, as it does give a great contraction and an even greater pump.

Some great alternatives to this exercise would be:

• Rope curls
• Seated incline curls
• Alternating dumbbell curls

Alright, those are my top 10 bicep exercises now let’s move on to the triceps.

The Top 100 Exercises: My Top 10 Tricep Exercises

Now triceps will be very similar to biceps, especially in terms of my criteria. My criteria for triceps are:

• Mainly focused on isolation movements
• Must have a great stimulus to fatigue ratio
• Great muscle activation
• Great pump
• Easy to perform

Alright let’s get into the list.

#1 Tricep Pushdowns

I bet you were expecting to see something like a close-grip bench or skullcrushers here; well, no. I like my arm work like I like my girls, basic, easy to hit, and always available.

Tricep pushdowns are the epitome of that statement. They’re simple, easy to pump out, and always available like I’ve never had to work in or wait in line to hit some pushdowns.

The pumps great, the triceps get hit hard, and you can recover almost instantaneously.

I prefer to use the rope attachment for this exercise, but to be frank anything will work.

The one con is that some gyms just don’t have a heavy enough pin stack for intermediate and advanced lifters to properly perform this exercise.

Some great alternatives to this exercise would be:

• Ez bar skull crushers
• Single arm pushdowns
• Tricep cable extensions

#2 Ez Bar Skull Crushers

Ez bar skull crushers are another great tricep exercise. They give you a great stretch, tons of tricep activation, and a great pump. On top of all that, it’s very easy to recover from as well.

Now I slightly prefer the rope cable push-down over this movement mainly due to an easier setup, better pump, and better range of motion, but Ez bar skull crushers are a very close second in my eyes and arguably the best tricep exercise on the list.

Some great alternatives to this exercise would be:

• Dumbbell skull crushers
• Tricep cable extensions
• Overhead tricep dumbbell extensions

#3 Tricep Cable Extensions

Tricep cable extensions, when done for high reps, can result in absolutely muscle-tearing pumps.

The stretch and tension placed on your triceps throughout this movement is second to none.

I prefer the pushdowns as I feel this movement can be limited by shoulder mobility, but overall it’s a great exercise that I would highly recommend.

Some great alternatives would be:

• Ez bar skull crushers
• Overhead tricep dumbbell extensions
• Dumbbell skull crushers

#4 Dumbbell Skull Crushers

Dumbbell skull crushers are a great tricep exercise that allows for a great range of motion while also having unilateral benefits.

Now when picking tricep exercises, this wouldn’t be my first choice as the pump and tricep activation aren’t the best, but hey, at least they’re easy to recover from.

It’s a good exercise that, although not in the top 3, is still a great option to add into your routine.

Some great alternatives would be:

• Ez bar skull crushers
• Tricep cable extensions
• Tricep push downs

#5 Overhead Tricep Dumbbell Extensions

Now, now before I get killed for this, yes, I know overhead dumbbell extensions may not be the most “optimal for growth,” but I have good reasoning for putting it in the top 5.

My reason, I enjoy it. Overhead tricep extensions were the 2nd exercise my dad taught me, so they hold a special place in my heart.

And my dad was a true bro, skipper of leg day, literal Chad incarnate, far more valid than any of you PubMed hypertrophy cucks reading this.

If you disagree with this placement, well, too bad; go make your own top 100 exercises list.

It’s not like it’s a bad exercise either; they’re just better options.

Some great alternatives to this exercise would be:

• Tricep cable extensions
• Ez bar skull crushers
• Dumbbell skull crushers

#6 Single Arm Tricep Pushdown

Now these are just like the 2 arm variant, great pump, great activation, and easy to recover from.

Expect they take twice as long.

Well, you do get a unilateral component with this exercise which is nice, but the extra time it takes to work each individual arm really starts to drag on, especially at the end of a long workout where all you want to do is get to your car, and head home.

Overall great exercise that can just be too tedious at times.

Some great alternatives to this movement would be:

• Tricep pushdown
• Single arm tricep extension
• Single arm dumbbell tricep extension

#7 Close Grip Bench Press

Alright, I know this is a really, really good tricep-building exercise, but personally, I do all of my tricep work at the end of my workout.

And doing a big heavy compound like bench press at the end of my workout is just not for me.

Part of my criteria for triceps was a great fatigue to stimulus ratio, and this exercise does not meet that criteria.

Don’t get me wrong. I love bench press as a chest movement. But for triceps, let me have my push-downs, skull crushers and extensions.

Even though it’s a great movement for building strength in the triceps while also having great carry-over to the OHP and bench press, it just isn’t my cup of tea.

Some great alternatives to this exercise would be:

• Weighted diamond push-ups
• Dips
• Incline close grip bench

#8 Single Arm Tricep Cable Extensions

Now just like the single-arm tricep push-downs, the single-arm extensions are almost identical to the two-arm variant.

Only differences being the unilateral component and the extra time it takes to complete the exercise, as you have to do both arms.

Pretty good exercise, just not for me, as I heavily value my time.

Some great alternatives would be:

• Tricep cable extensions
• Tricep overhead dumbbell extensions
• Dumbbell skull crushers

#9 Weighted Diamond Push-Ups

Diamond push-ups can be a great tricep builder.

Unfortunately, they feel like dog shit to perform, as they feel super uncomfortable.

This may just be me, but I feel like I’m working my joints and tendons more than my actual muscles during this exercise.

You can progress it quite well, or at least under the right circumstances.

Just like regular weighted pushups, you should start on the ground, then elevate, then add weight via a huge ass backpack.

Trouble being how many gyms out there will be comfortable with you stuffing weight plates into a massive military backpack? Probably not many.

You either need a home gym or really cool, understanding gym staff.

This ain’t my first pick for a tricep-building movement, but it’s definitely not bad.

Some great alternatives to this movement would be:

• Close grip bench press
• Tricep push-downs
• Single-arm tricep push-downs

#10 Close Grip Dumbbell Bench

Now, this is just a less smooth, worse version of the close grip bench press, in my opinion, but hey, some people may prefer this version, so I thought I may as well throw it on the list.

Harder to load, less stable, but other then those 2 pretty much the same.

Ain’t much to say it’s a good but not great movement that snuck it’s way into the top ten.

Some great alternatives would be:

• Close grip bench
• Diamond push-ups
• Ez bar skull crushers

Alright, let’s move on to the next body part.

The Top 100 Exercises: My Top 10 Shoulder Exercises

Alright, time to talk about the most aesthetic body part known to man, the delts. This section will cover both the front, lateral, and rear heads.

Here is my criteria for this section:

• Heavy compounds mixed with great isolation movements
• Must hit all 3 heads, if not, must hit the other 2 extremely well
• Good stimulus-to-fatigue ratio
• Must feel good to perform
• Must accommodate for my lack of flexibility, and creaky shoulder joints

#1 Seated Dumbbell Press

It was an extremely close race between this and the standing OHP, but in the end, the seated dumbbell press cannot be beat.

This exercise feels great to perform, is easy on my joints, and has a great stimulus-to-fatigue ratio.

I love this exercise; the only reason I don’t have it in my routine is because I have a home gym and dumbbells are very overpriced.

So until this blog takes off and starts making me fat stacks, I’ll have to stick to mostly barbell shoulder work.

Now, this exercise can be hard to load once you start getting into the heavier dumbbell range, as most dumbbell pressing movements do, but it makes up for the shortcoming in range of motion, freedom of movement, and size and shoulder activation.

Some great alternatives to this exercise would be:

• Standing OHP
• Standing dumbbell press
• Seated OHP

#2 Standing OHP(Overhead Press)

As alluded to in the previous section, the standing OHP takes the number 2 spot.

This is the best strength movement for the shoulders and arguably the best strength movement for the upper body, only rivalled by the bench press, pull-up, and bent-over barbell row.

It’s the best shoulder movement for novices and beginners by far, as it is one of the first movements a beginner should learn, in my opinion.

It builds size, strength, stability, balance, and mobility. Overall it’s an excellent exercise that you need to have in your program.

Some great alternatives to this exercise would be:

• Seated dumbbell press
• Standing dumbbell press
• Seated OHP

#3 Standing Dumbbell Press

Now similar to the chest section, the top 5 will be very press dominant, as presses are some of the greatest builders of the upper body.

Now, if the standard OHP isn’t really your style, maybe it gives you wrist pain, you don’t like the feeling of barbell movements, or you simply just want to try something new, well, the standing dumbbell press may be for you.

Now the dumbbells do allow for a slightly better range of motion while offering unilateral benefits as well.

The standing dumbbell press does feel awkward, or at least for me when compared to the seated dumbbell press and standard barbell OHP.

Some great alternatives to this movement would be:

• Standing OHP
• Seated dumbbell press
• Single arm dumbbell press

#5 Seated OHP

Now the seated OHP is, in my opinion, just a slightly worse version than the standing variant.

Although one thing it does do better than the standing variant is that it eliminates the ability to cheat.

On the standing OHP, you can bend your knees and squat down to help move more weight than you normally should. On the seated variation of the OHP, this crutch isn’t available.

Now what you lose with the seated version of the OHP is the balance and some of the stability-building aspects of the movement.

When compared to the seated dumbbell version of the movement, it just feels awkward and restrictive, as the dumbbell suite the seated OHP much better than the barbell does.

Some great alternatives to this movement would be:

• Seated dumbbell press
• Standing OHP
• Standing Dumbbell press

#5 Cable Lateral Raises (Single Arm)

Now I have expressed my distaste for single-arm exercises in the past as I deem them as pointlessly time-consuming. That statement applies 90% of the time.

However, the remaining 10% is reserved for cable lat raises, as I love this movement.

When doing pump work for shoulders (anything above 10 reps), when given the choice, I will always choose cables, as the constant tension and freedom of movement they provide is unmatched.

Now, this exercise is an excellent finisher for your delts that you can do at the end of your workout.

Keep the rep range high and the weight light for this one.

Now some great alternatives to this exercise would be:

• Single arm dumbbell lateral raises
• Cable lateral raises (both arms)
• Dumbbell lateral raises

#6 Face Pulls

Alright, these are hands down the best rear delt exercise.

Face pulls are the only rear delt exercise that I find enjoyable, which makes them a top-tier shoulder exercise in my eyes.

Now rear delt development is essential for proper shoulder aesthetics, and face pulls are how I like to get my rear delt work done, along with rows, pull-ups, and other big compound back exercises.

Now some great alternatives to face pulls would be:

• Cable rear delt fly
• Single arm rear delt cable fly
• Chest supported rear delt flys (dumbbells)

#7 Dumbbell Lateral Raises

Now, these will always be one of my favourite movements, mainly due to the fact that if you do these in a place with great down lighting, you feel like you’re an IFBB pro.

Like yeah, I compete. You see this shoulder vein that’s only visible for a split second when I raise my arm at this very particular angle, where the light perfectly hits my arm; yeah, I think I’m gonna get my pro card soon.

It has the pump, the activation and is extremely easy to recover from.

Some great alternatives to this exercise would be:

• Cable lateral raise
• Single arm cable lat raise
• Lateral raise machine (yes they have those)

#8 Reverse Pec Deck

The reverse pec deck is my second favourite rear delt movement.

Yes, I know I said when it comes to shoulder pump work, cables are king, but the reverse pec deck is a gift straight from the lifting gods themselves.

Pump, activation, recovery, it has everything.

Some great alternatives to this exercise would be:

• Face pulls
• Cable rear delt flys
• Chest supported dumbbell rear delt flys

#9 Cable Rear Delt Flys

These are awesome.

The smoothness of the movement is so satisfying, especially in high-rep ranges.

I will always prefer face pulls, but these are a great alternative. The cables may catch onto each other sometimes, and the grip is awkward, especially if you have large hands.

Some great alternatives to this exercise would be:

• Face pulls
• Reverse pec deck
• Chest supported rear delt dumbbell fly

#10 Single Arm Dumbbell Lateral Raise

Single-arm dumbbell raises are essentially the free weight equivalent to the single-arm cable raise, although slightly worse in my eyes.

It’s a good exercise, but it lacks the constant tension that the cable variant brings to the table.

Some great alternatives to this exercise would be:

• Single arm cable lateral raise
• Dumbbell lateral raise
• Machine lateral raise

Alright next we have back, the legs of the upper body.

The Top 100 Exercises: My Top 10 Upper Back Exercises

Now we will start with the upper back. The muscles that I will be specifically focusing on here will be the following:

• Lats
• Rhomboids
• Traps
• Rear delts

A lot of these exercises will still hit your lower back and spinal erectors, but the focus will be mainly on the listed muscles.

Now my criteria for a good back exercise will be:

• Good stimulus to fatigue ratio
• Must hit many if not all of the listed muscles
• Must be able to overload, and progress properly
• Must be able to move a lot of weight
• Must have a good weighted stretch
• Must feel good to perform

Now with that out of the way, let’s get into the list.

#1 The Bent Over Barbell Row

I love the pull-up, but I would have to attribute the majority of my back gains to the bent-over barbell row.

This movement builds width, it builds thickness, and it builds strength.

If you want a big back, if you want a big SBD, you need to try this movement. I’m not talking about cheat rows either; I’m talking about strict form, stiff as a board, controlled rows.

Some great alternatives to this movement would be:

• one arm dumbbell rows
• Pendlay rows
• Dumbbell rows

#2 Pull-ups/Chin-ups

Pull-ups, chin-ups do either one. I don’t care, but you better have one of these movements in your training.

These are essential strength-building movements that you need to have in your program.

If you don’t have any vertical body weight pulls in your program, you are leaving tons of gains on the table.

Some alternatives to the pull-up/chin-up would be:

• Lat pull downs
• Body weight rows
• Supinated grip lat pull downs

#3 One Arm Dumbbell Rows

These are underrated.

Unilateral, great rate of motion and a very nice stretch at the bottom.

You can’t ask for much more in a back exercise. These build thickness, and width.

If your back is a weak point add these into your routine, and watch the muscle slab on.

Some great alternatives to this exercise would be:

• Bent over barbell row
• One arm cable row
• One arm machine row

#4 Lat Pull Down

Ah, now this is class.

It’s like a pull-up for lazy people. Just kidding, this a great alternative to a pull-up; although not as good, it does have its place in programs.

It can be great for higher rep work and to get a better overall contraction in your back.

It’s also a very enjoyable movement to perform as well, for whatever that’s worth.

Some great alternatives to this movement would be:

• Pull-ups/chin-ups
• One arm pull down
• Supinated pull down

#5 T-Bar Rows

These are great for upper back thickness, and raw power.

Although not as good as the bent-over barbell row, or the one-arm dumbbell row, T-bar rows are a great exercise to try if you’re looking for something new.

So spice up your training and add in some good, hard, classic era T bar rows.

Some great alternatives to this exercise would be:

• Bent over barbell row
• Trap bar row
• Cable row

#6 Body Weight Rows

Now, these are a nice little exercise that almost anyone can add into their routine.

Think of them as pull-ups lite edition. Great range of motion, especially if you use gymnastic rings.

You get an awesome stretch at the bottom, and it’s pretty easy to recover from as well.

Now adding weight and overloading this movement can be a pain in the ass, as you have to wear a backpack on your chest.

Overall it’s a great movement that can offer a range of unique benefits.

Some great alternatives to this exercise would be:

• Pull-ups/chin-ups
• Bent over barbell rows
• One arm dumbbell rows

#7 One Arm Cable Pull Downs

These are great for any muscular imbalances you may have in your lats. The unilateral component is the main draw of this exercise, in my opinion.

It’s what the one-arm dumbbell row is, to the bent-over barbell row.

Some great alternatives this exercise would be:

• Lat focused one arm dumbbell row
• Lat pull down
• Pull-up

#8 SEAL Row

The SEAL row is a great barbell row variation that is entirely focused on the upper back.

The chest-supported nature of this movement will allow you to focus completely on squeezing at the top and feeling the stretch at the bottom.

It does lack the lower back, stabilizing, and leg components of the standard bent-over row, but this is a great alternative movement for those of you who are looking to really hammer out your upper back.

Some great alternatives to this movement would be:

• Pendlay row
• Bent over barbell row
• Chest supported dumbbell row

#9 Cable Row

Cable rows are every beginner’s favourite back exercise. They’re extremely fun and easy to perform.

However, their purpose is to help with lower back fatigue management.

You should only be doing these if you’re lower back is fatigued from big movements such as deadlifts and squats.

Then again, you could just do stricter barbell rows. I’m just gonna be honest this is just a worse version of the barbell row.

Some great alternatives to this exercise would be:

• Bent over barbell rows
• One arm dumbbell rows
• Bodyweight rows

#10 Pendlay Rows

Pendlay rows are a unique movement, to put it lightly. They are barbell rows that start from a dead stop.

The concentric is meant to be explosive and fast, while the eccentric is supposed to be slow and controlled.

Yeah, it’s basically an over complicated bent-over-barbell row, but it does have great carry-over to standard rows and deadlifts.

This exercise should be mainly used to bust through bent-over barbell row and deadlift plateaus; other than that, I would try to stick with the standard bent-over barbell row.

Some great alternatives to this exercise would be:

• Bent over barbell rows
• Seal rows
• Deficit rows

Alright now, let’s move onto the lower back.

The Top 100 Exercises: My Top 10 Lower Back Exercises

Now for the lower back, upper backs extremely under-hit, lesser-known cousin. Here’s my criteria for lower back:

• Must build great strength
• Must build great spinal erectors
• Must feel good, and smooth to perform
• Must be safe

Alright let’s get into the list!

#1 Deadlifts

I can already hear the comments. “This exercise isn’t optimal, it’s dangerous, and it doesn’t build any real muscle.”

Well, my message for those people is, why don’t you grow a pair of balls, take out your tampon, and go do some old-fashioned, all-American, conventional deadlifts?

Well, sumos are fine, too; just go move some heavy ass weight.

Deadlifts are a total body exercise that will build insane lower body strength. These will bulletproof your lower back when done correctly.

No other exercise builds raw total body strength like this movement does. This is the ultimate test of strength in the gym. You don’t mess with the guy with the big deadlift because you know he’s crazy.

Some great alternatives to the deadlift would be:

• The RDL
• Trap bar dead lift
• Trap bar RDL

#2 The Romanian Deadlift (RDL)

The RDL is like the regular deadlifts, more sophisticated, mentally stable brother that’s secretly a serial killer, as on the inside, he’s even more messed up than his wreck of a brother.

What is this analogy supposed to be alluding to?

Well, on the surface, the RDL may just look like an easier, safer version of the regular deadlift; you know you never go to a dead stop, the weights lighter, and you have to be a lot more controlled.

But when you actually start doing the movement after a while, especially when you start doing higher reps, you realize that this is just as hard, maybe even harder than the regular deadlift.

This is a great movement that needs to get more recognition.

Some alternatives the RDL would be:

• Deadlifts
• Dumbbell RDLs
• Good Mornings

#3 Trap Bar Deadlifts

The trap bar deadlift is your favourite athlete’s favourite exercise, for whatever reason.

Now usually, this would be a red flag as athletes, celebrities, and proper fitness advice go together like low calories and America, but the trap bar deadlift is an exception.

When it isn’t being absolutely butchered by celebrity trainers, NBA players, and rappers, it’s actually a pretty good movement.

It’s like the deadlift, except you’re lifting via 2 handles rather than a straight bar.

Pretty solid movement; if you have access to a trap bar, I highly suggest you give the trap bar deadlift a try.

Some great alternatives to this movement would be:

• Deadlift
• RDL
• Trap Bar RDL

#4 Trap Bar RDL

The trap bar RDL is like the RDL expect with a trap bar.

Handles on the side, less fatiguing on the low back, etc…

Great movement; I just prefer the straight bar because I’m a conservative.

Some great alternatives to this movement would be:

• RDL
• Good morning
• Hyper exstentions

#5 Good Morning

Alright, this next one may scare a lot of you off, but contrary to popular belief, the good morning is a completely safe exercise when done right.

This exercise is like an RDL, expect it doesn’t come with the grip-building component of the RDL.

However, this exercise uses a lot less weight than an RDL while still being very effective. Making this exercise great for anyone dealing with lower back fatigue.

Now I can not preach this enough but GO LIGHT ON THIS MOVEMENT! Don’t start adding big-boy weight until you master the form.

Some great alternatives to this exercise would be:

• RDL
• Hyperextensions
• Dumbbell RDL

#6 Dumbbell RDLs

The dumbbell RDL is a great lower-back builder that is great for beginners who aren’t comfortable with using the barbell.

Now the barbell version is superior, especially once you start to make some strength gains.

The dumbbell RDL may be less fatiguing and may be more comfortable on the joints. However, once you start using bigger dumbbells, depending on their shape and size may make this a very awkward movement.

Compared to the barbell version, where the movement will stay the same regardless of how much weight you put on the bar.

Some great alternatives to this exercise would be:

• RDL
• Trap bar RDL
• Good morning

# 7 Hyperexstentions

Hyperextensions are a solid lower back exercise that I recommend you implement if some of these other options become too much to handle.

It will be one of the lightest options on this list, and it has a great range of motion that will give you a nice stretch at the bottom as well.

Overall a good exercise that has its unique use cases.

Some alternatives to this movement would be:

• RDL
• Good morning
• Deadlift

#8 Deficit Deadlifts

These are brutal yet effective. If you’ve ever wanted to make one of the hardest exercises harder, this is it.

You will build strength, size, and some pretty massive cohonas, but make sure you know what you’re getting yourself into before you attempt this movement.

You should already be familiar with deadlifts and should be pretty strong at the movement(405+).

One wrong turn, and you’ll be on your way to snap city.

Some great alternatives to the deficit deadlift would be:

• RDL
• Hyperexstentions
• Trap bar deadlift

#9 Rack Pulls

Rack pulls are the opposite of deficit deadlifts. This is for people who just want to show off and move as much weight as possible.

You’re just cutting the range of motion of your deadlift down to what is essentially an over-glorified shrug.

This a great movement to use if you’re trying to break through some deadlifting plateaus, especially if you struggle with the top portion of the rep.

Definitely not my first pick, but it does have it’s uses.

Some great alternatives would be:

• Dead lifts
• RDLs
• Good mornings

#10 Cable Pull Throughs

I’m really digging here man; I’m gonna be honest; I’m just pulling stuff out of my ass now.

This is essentially a cable RDL. Don’t do this; there are much better options on this same list that you can be doing.

I put it here so this can still be considered a top 10 and, therefore, a top 100. After quads, this list is gonna get pretty rough, hamstrings and glutes, especially as all of their best movements have already been picked for other body parts.

I have decided against using exercises twice just to make the list more interesting so prepare yourself for some pretty interesting inclusions.

Some great alternatives:

• Every exercise listed before it

Alright, let’s get into the barren wasteland that is hamstring exercises. FYI deadlifting is the best thing you can do for hamstrings.

The Top 100 Exercises: My Top 10 Hamstring Exercises

My criteria here, the exercise must not be total garbage; that’s it. Sorry to any Chris Paul fans reading this; I couldn’t resist.

#1 Nordic Hamstring Curls

This is a legitimately good exercise that athletes and influencers around the world swear by. And for that reason, it is also an extremely overrated exercise, in my opinion.

It won’t grow your hamstrings like good mornings and deadlifts will, but it will still be effective.

It’s like what a hyperextension is to a regular deadlift. I think that’s the best comparison.

Now it takes the number 1 spot simply because all of the best hamstring exercises have already been used in the lower back section, and like I said before, NO REPEATS!

Honestly, if you’re looking for legitimately good fitness advice, the top 8 best lower back exercises are essentially the best hamstring exercises as well.

Great alternatives:

• Anything in the top 8 lower back exersices

#2 Lying Leg Curls

Lying leg curls are like nordic hamstring curls lite edition.

They give a good contraction, allow for some nice time under tension brah moments, and aren’t a bad choice for your next hamstring-focused leg workout.

Some great alternatives:

• RDLs
• Good mornings
• Nordic hamstring curls

#3 Single Leg RDL

Alright, this is just a really, really poor man’s RDL, but hey, it does have a unilateral component.

Ah, who am I kidding? Only do this exercise if you absolutely have to.

Some great alternatives:

• RDL
• Trap Bar RDL
• Dumbbell RDL

#4 Seated Hamstring Curls

Seated hamstring curls are a slightly worse version of the lying hamstring curl and just a worse version of the nordic hamstring curl.

Enough said, so let’s move on.

Great alternatives:

• Nordic hamstring curls
• RDLs
• Good mornings

#5 Single Leg Hamstring Curl

I’m really digging here. Trust me; I can go a lot lower than this.

This exercise isn’t even half bad, it definitely shouldn’t be a go-to, but it’s not atrocious.

Great alternatives:

• RDLs
• Good mornings
• Single leg RDL

#6 Dumbbell Hamstring Curl

This image is cursed.

For the love of god, just because something makes it into the top 10 doesn’t mean I’m endorsing it.

Please do another exercise if you can; this is just BS that I’m throwing in to make this a top 100.

Great alternatives:

• Too many to count

#7 Fixed Bar RDL

Sorry to any home gym readers reading this. Just the word fixed bar probably hurts your heart.

It lacks the affordability and loading potential of the barbell while also lacking the freedom of movement and unilateral aspects of the dumbbells.

How many gyms have fixed bars that go past 110 lbs, not many?

Stick to barbells, unless you are exceptionally weak.

Great alternatives:

• Every previously listed hip hinge

#8 Resistance Band RDLs

I’m trolling you guys at this point. Unless you’re a paraplegic burn victim or a child, you’re gonna need actual weights to build muscle.

Sorry but the truth hurts. Great warm-up, but if you’re trying to build some thick, meaty hamstrings, these won’t do jack.

Great alternatives:

• Scroll up to the lower back section, and take your pick.

#9 Single Leg Band RDLs

Just number 8 but worse.

You have a better chance of getting hit in the face by the band than building any actual muscle or strength with this one.

Great alternatives:

• See number 8

#10 Single Leg Cable RDLs

Don’t do this one. Please, for the love of god, just use your head and go pick a real exercise.

Great alternatives:

• Anything is better then this

Ok, finally, we’ve finished that god-awful part of the list. Now let’s start talking about real exercises again until we get to the glutes. That’s gonna be another tough one.

This is the worst part of the list, though; I won’t go lower than this. No more memes!

The Top 100 Exercises: My Top 10 Quad Exercises

Oh yeah, now it’s time to talk about real leg training.

We got the quads, the chest of the lower body.

My criteria for this section:

• Must allow for heavy weights
• Great range of motion
• Smooth
• Stable
• Good stimulus to fatigue ratio
• Great quad activation

With that let’s get into the list.

#1 Squats

Sorry to say it, but if you don’t squat, you shouldn’t be allowed to call yourself a lifter. This is the litmus test that separates the average commercial gym schmuck from the real lifters.

Squatting has built the majority of size and strength in my legs. Squats not only build tons of size and strength throughout the lower body, but I am under the belief that squatting builds size and strength throughout the entire body.

There are too many benefits to name here, but all I can say is that if you refuse to do squats or any squatting variations, you are leaving tons of gains on the table.

Some great alternatives to the squat would be:

• Front squats
• Dumbbell split squat
• SSB Squats

#2 Dumbbell Split Squats

Here’s a quick bone for you PubMed hypertrophy brahs.

Split squats are a great leg exercise, one of the best. I would say they even rival the squat in some aspects.

It has a unilateral component, a crazy range of motion, and an excellent weighted stretch at the bottom of the rep. It also works your grip as well, unless you use straps like a pus…

Just kidding, go ahead and use straps if you want, but you better be putting up some monster numbers to match.

Some great alternatives to this movement would be:

• Lunges
• Reverse lunges
• Front squat

#3 Front Squats

Front squats are like Bizarro world front squats. Still a great exercise, just different.

These may take a bit of time to get used to, but once you get the form and set-up down, you’ll be rocking.

This is a great quad builder, maybe even more so than the back squat, but it can be limited your shoulder and wrist mobility.

This is a great squat alternative for taller people, as it will allow you to finally feel like a manlet and squat ass to grass for the first time.

Some great alternatives to this exercise would be:

• Back squat
• SSB squat
• Split squat

#4 Lunges

Lunges are one of the best leg exercises for athletes. For regular people who just want to look good and show off, it’s basically just split squats lite.

Now you’ll obviously be using real weight for this exercise; unlike the above image shows, I just wanted to put some eye candy near the latter half of the article to keep you degenerates reading.

Now, like I said, this is basically a toned-down split squat, so it’s a pretty solid exercise.

Some great alternatives to the lunge would be:

• Split squats
• Reverse lunges
• Squats

# 5 Safety Squat Bar (SSB) Squats

This is a great squat variation that intermediate and advanced lifters can use to help manage fatigue and bust through plateaus.

Now novices can do this lift, although I would recommend just sticking with the standard back squat for your first year or 2 of lifting.

Also, not many commercial gyms will have an SSB, so either build a home gym or join a serious gym.

Here are some great alternative movements:

• Front squats
• Back squats
• Box squats

#6 Reverse Lunges

Reverse lunges are tricky at first but do offer some unique benefits that standard lunges don’t have.

Specifically, they are easier on the knees.

Also, some of you may just prefer this movement to the standard forward lunge; I know I sure do.

I find that stepping backwards just feels more natural for my body.

Whatever version you prefer, just know that this is a great exercise for leg development.

Some great alternatives to this exercise would be:

• Lunges
• Split Squats
• Front squats

#7 Box Squats

Box squats are similar to SSB squats in the way that they’re great for reducing fatigue and busting through plateaus.

It’s a weird exercise that just works.

Some great alternatives would be:

• Squats
• Front squats
• SSB squats

#8 Belt Squats

Ok, this is a cool one that I really, really want to try, but I just haven’t gotten around to it.

I’m specifically talking about using a belt squat machine here, although you can do this exercise with a dip belt and 2 elevated surfaces.

This is a great exercise for any of you who have to deal with lots of lower back fatigue, as this exercise will put the focus entirely on the quads, taking all pressure off of the low back.

Great alternatives to this exercise:

• SSB squats
• Front squats
• Squats

#9 Hack Squats

Look at our first machine, well, I guess belt squats technically can be in machine form, but I digress.

I would say that hack squats are a solid machine movement that, when done alongside free weight squats, can make for some pretty sick gains

However, if the hack squat is your primary leg movement, yeah, have fun staying small buddy.

Some great hack squat alternatives would be:

• Squats
• Front squats
• SSB squats

#10 Leg Press

Leg press is the average commercial gym schmuck’s favourite leg movement; unfortunately, here at SHREDDIT, we aren’t average, as you can tell from the size of this list.

Which is why it’s at number 10. I actually wanted to keep it off of the list entirely just to piss off all of the SARM goblins reading this, but alas, this exercise does have it’s uses.

Just like hack squats, when paired with other free-weight movements, it can make for a pretty good muscle-building combo; however, if this is your primary leg movement, well, that’s a problem.

Some great alternatives to this exercise would be:

• Squats
• Front squats
• SSB squats

Alright, now, this next section will take a dip in quality as I have used most of the best glute-building exercises in this section. It won’t be the hell that was hamstrings, but it certainly won’t be as good as this section.

The Top 100 Exercises: My Top 10 Glute Exercises

Alright, time to get caked up. Unfortunately, I’ve used all of the best squatting movements already in the quads section, so it’s time to get creative.

My criteria for this section:

• Great glute activation
• Great stimulus to fatigue ratio
• Must allow for lots of weight
• Good range of motion

With that, let’s get into the list.

#1 Hip Thrusts

And you thought this section was going to be filled with images of girls’ asses; oh, how you were so wrong.

I’m actually going to try and make this section as PG as possible just to screw with you degenerates.

Alright, so hip thrusts are a great exercise if you don’t have access to squats. If you do have access to squats, well, hip thrusts are still good, but just not as necessary.

They do have great carry-over to most lower body movements and will help you get quote, on quote, caked up.

However, they are a pain in the ass to set-up though.

Here are some great alternatives to the hip thrust:

• Squats
• SSB squats
• Belt squats

#2 Glute Bridge

Alright had to look this one up, and yes. Glute bridges are, in fact, different from hip thrusts.

Nice little 2 for 1 here; now I only have to fill 8 spots with BS exercises rather than 9.

Now glute bridges are basically hip thrusts lite.

Although they are much easier to set-up, which is a nice plus.

Some great alternatives to the glute bridge would be:

• Hip thrusts
• Squats
• SSB squats

#3 Dumbbell Step-ups

Alright, scratch my previous statement; we may go quite a while before we have to unbox the BS exercises.

Step-ups are a legitimately good exercise that I forgot to include in the quad section, but they fit perfectly here as well, as they do build size and strength in the glutes.

Some great alternatives to this exercise would be:

• Lunges
• Reverse lunges
• Split squats

#4 Goblet Squats

Goblet squats are a solid squatting alternative.

Now goblet squats are great for beginners as they will help build the necessary mobility to properly perform the squat.

However, after about a month, I would recommend switching over to the standard barbell back squat, as it is a much superior movement.

Some great alternatives to this movement would be:

• Squats
• Front squats
• SSB squats

#5 Leg Press Kick Back

Ok, from here on out, the exercise selection is gonna look a little sus, but we’re not in BS tier, or at least not yet anyways.

This exercise, although not bad, I would never seriously recommend it to someone.

I would always tell them to use one of these great alternatives instead:

• Squats
• SSB squats
• Split squats

#6 Single Leg Hip Thrusts

Alright, we have officially entered BS tier. This may honestly rival some of the god-awful monstrosities that I had in the hamstring section.

Don’t do this exercise; please just go hit a set of squats, or hell, go hit a set of 12 on the leg press, just don’t do this.

Great alternatives:

• Literally anything else

#7 Glute Cable Kick Backs

This image is for the boys.

Besides the image, everything else about this exercise is trash.

For christ sakes go hit some squats man!

Here are some much better alternatives:

• Squats
• Front squats
• Split squats

#8 Seated Hip Abductions

Have you ever wanted to lower your testosterone by 500%? Go hit a set of seated hip abductions.

This exercise should be strictly for chicks. No grown man in their right man should even be seen near a hip abduction machine.

I mean, what are you doing this exercise for? Are you trying to hit some sick spread eagle poses in the bedroom while you let your partner, err, I mean gym bro go to pound town?

No, don’t do this exercise, and go lift some real weights.

Great alternatives:

• Literally every exercise I have previously listed

#9 Cable Hip Abductions

Please stay away from anything that tries to combine cables and legs unless it’s belt squats. Those are cool.

If your bro tries to get you to do this, just put that poor soul out of their misery and drop them off in the cross fit section of your gym. Trust me, it’s for the best.

Great alternative exercises would be:

• Anything literally anything

#10 Frog Pumps

This was just a joke exercise. I just wanted to use a souls series meme template, so yeah, go do some real exercises, and let’s move on to abs.

Great alternatives:

• Are you dense? Literally read the rest of the list.

The Top 100 Exercises: My Top 10 Ab Exercises

Ok, now that we’ve finished the monstrosity that is glutes, let’s talk about the abs. The most overhit, overrated muscle group.

When it comes to ab training, you’re either in 1 of 2 groups. Group 1 is a bunch of skinny 155lb DYELs, that care about nothing other than abs.

It’s the only muscle they train, as it’s the only muscle that they’ve seen.

Group 2 is the complete opposite. Group 2 could care less about their abs; as long as they can kind’ve see them in good lighting, with a pump, they say, good enough and move on.

Now for those of you who fit the former, here are my top 10 ab exercises. For those of you in group 2, consider this a top 90 list.

#1 Hanging Leg Raises

Best ab exercise, hands down; this ain’t a debate.

First of all, it looks badass; second of all, it’s over quickly; and third of all, you get to show off your sick shreds that you don’t have.

This is the only ab exercise I have attempted in the past year, as anything else just feels like I’m playing touch butt with my own body.

Great alternatives:

• Dragon flag
• Lying leg raises (for people who can’t do the hanging one)
• Hanging knee raise

#2 Dragon Flags

These are like a harder yet more badass version of hanging leg raises.

The reason it’s number 2 is that you will actually need a decent amount of core strength to pull these off without looking like a complete idiot.

They look cool; they probably do something for your abs; I don’t know; I don’t train them, but hey, Bruce did it so.

Great alternatives:

• Hanging leg raises
• Hanging windshield wipers
• Hanging knee raises

#3 Hanging Windshield Wipers

Have you ever wanted to be the most obnoxious person in your gym?

Do hanging windshield wipers.

You get to swing your dick around, take up space, and show off your sick stripper moves.

All while being able to train your abs!

This is a deal right here.

Some great alternatives:

• Dragon flags
• Hanging leg raises
• Lying windshield wipers (for you betas)

#4 Weighted Decline Crunches

These are the most basic of ab exercises.

These are effective at 2 things, building your abs and being mind-numbingly boring.

I would rather do cardio than this crap. Good exercise, just incredibly boring.

Here are some alternative movements:

• Hanging leg raises
• Dragon flags
• Weight crunches (standard)

#5 Cable Crunch

This is for all of you IFBB pros who do not have the health or proportions to do any of the above-mentioned bodyweight ab exercises without having a trenbolone-induced heart attack.

This one works; I’ve only done it like 3 times throughout my entire life. I’m not sure how effective it actually is; all I know is that I’m tired of writing and just want to fill out these next 5 spots as fast as possible.

At the time of me writing this, this article is 10000 words plus, yeah, don’t worry, you can thank me by buying my affiliate products or some shit like that.

Great alternatives:

• Weighted decline crunches
• Hanging leg raises
• Ab wheel

#6 Ab Wheel Rollouts

It’s like hot wheels but for your abs.

You can roll around the dirty gym floor like it’s your goddamn runway with this core exercise.

You can also make obnoxious TikToks about why and how everyone else should and can be doing ab wheel rollouts. You can even add your own affiliate links to ab wheels made in Malaysian sweatshops.

Good exercise, here are some even better alternatives:

• Hanging leg raises
• Cable crunches
• Dragon flags

#7 Russian Twists

Russian twists are a personal trainer’s go-to for “toning.”

For real lifters, they’re meant to build sick obliques that you can only see when you’re sub 13% body fat, which is not many lifters after the power-building and bulking revolution.

Some great alternatives would be:

• Oblique crunches
• Oblique cable crunches
• Hanging windshield wipers

#8 Plank

Everybody’s done this exercise in some shape or form.

This is the most boring exercise I have ever done; you literally just lay there in mid-air. I haven’t done this exercise since gym class, as it’s a pointless waste of time that become obsolete once you realize that heavy compound movements and starving yourself are the only real ways to see your abs pop.

In all seriousness, this is a solid exercise that, just like most of the exercises in the ab section, is just mind-numbingly boring.

Here are some alternatives that I would recommend:

• Hanging leg raises
• Dragon flag
• Front lever hold

#9 Flutter Kicks

These are cool; I mean you bust a set of these out in spin class, you’ll be the talk of the town, especially if you’re a chick.

Please don’t do this exercise as a guy; no one wants to see your gooch sweat.

Great alternatives to flutter kicks:

• Hanging leg raises
• Russian twists
• Cable crunches

#10 V-Sits

Yes, finally, the last exercise.

V-sits suck don’t do them.

Alternatives:

• Screw you man. This article is damn near 11,000 words long; I’m pretty sure even your pea-sized brain can figure out some alternative movements to this crap chute of an exercise.
• Also hanging leg raises

Conclusion

Holy crap, finally. 10914 words, 113 headings, and 112 images at the time of me writing this.

I would like to thank anybody who reads this whole thing from start to finish, you are a real one, and I am absolutely dreading having to edit this monstrosity.

If you liked this article go browse around the blog, I’m pretty sure you’ll find similar content, and yeah, thanks for reading; now go lift some weights!