Exercises
Exercises, explained and rated.
All 231 exercises in Mitta, by muscle. Each one with how to do it, the muscles it works, the rep range and a rating from S to C.
Pick a muscle
ChestPresses, flyes and dips for your chest.Best chest exercises BackRows, pulldowns and pull-ups for your lats and upper back.Best back exercises ShouldersPresses and raises for the front and side of your shoulders.Best shoulder exercises Rear deltsFlyes and pulls for the back of your shoulders.Best rear delt exercises TrapsShrugs and carries for your upper back and neck.Best trap exercises BicepsCurls of every kind for the front of your arms.Best biceps exercises TricepsExtensions, pushdowns and presses for the back of your arms.Best triceps exercises ForearmsCurls and holds for your grip and forearms.Best forearm exercises QuadsSquats, presses and extensions for the front of your thighs.Best quad exercises HamstringsCurls and hinges for the back of your thighs.Best hamstring exercises GlutesThrusts, hinges and lunges for your glutes.Best glute exercises AdductorsExercises for your inner thighs.Best adductor exercises CalvesRaises for your calves, standing and seated.Best calf exercises CorePlanks, crunches and anti-rotation work for your trunk.Best core exercises
Chest
Ranked list- Barbell Bench Press A
- Cable Fly A
- Cable Press-Around A
- Dumbbell Bench Press A
- Incline Barbell Bench Press A
- Incline Cable Fly A
- Incline Dumbbell Press A
- Iso-Lateral Chest Press A
- Iso-Lateral Incline Press A
- Low-Incline Dumbbell Press A
- Machine Chest Press A
- Machine Incline Chest Press A
- Pec Deck A
- Seated Cable Fly A
- Single-Arm Cable Fly A
- Smith Machine Bench Press A
- Smith Machine Incline Press A
- Smith Machine Low-Incline Press A
- Chest Dips B
- Decline Bench Press B
- Deficit Push-Up B
- Dumbbell Fly B
- Incline Dumbbell Fly B
- Low-to-High Cable Fly B
- Push-Up B
- Standing Cable Chest Press B
- Dumbbell Floor Press C
Back
Ranked list- Chest-Supported Machine Row S
- Iso-Lateral Row S
- Lat Pulldown S
- Neutral-Grip Lat Pulldown S
- Assisted Pull-Up A
- Chest-Supported Dumbbell Row A
- Chest-Supported T-Bar Row A
- Chin-Up A
- Cross-Body Lat Pull-Around A
- Dumbbell Row A
- Half-Kneeling Single-Arm Cable Pulldown A
- Iso-Lateral Front Lat Pulldown A
- Iso-Lateral High Row A
- Iso-Lateral Low Row A
- Machine Lat Pullover A
- Machine Pulldown A
- Meadows Row A
- Neutral-Grip Pull-Up A
- Pull-Up A
- Reverse-Grip Lat Pulldown A
- Seal Row A
- Seated Cable Row A
- Single-Arm Cable Row A
- Smith Machine Chest-Supported Row A
- Band-Assisted Pull-Up B
- Barbell Row B
- Dumbbell Pullover B
- Inverted Row B
- Kroc Row B
- Pendlay Row B
- Smith Machine Bent-Over Row B
- Straight-Arm Cable Pulldown B
- T-Bar Row B
Shoulders
Ranked list- Cable Lateral Raise A
- Cable Y-Raise A
- Dumbbell Lateral Raise A
- Iso-Lateral Shoulder Press A
- Machine Lateral Raise A
- Machine Shoulder Press A
- Seated Dumbbell Lateral Raise A
- Seated Dumbbell Shoulder Press A
- Side-Lying Lateral Raise A
- Arnold Press B
- Barbell Overhead Press B
- Incline Dumbbell Y-Raise B
- Landmine Press B
- Lean-Away Dumbbell Lateral Raise B
- Pike Push-Up B
- Single-Arm Kettlebell Overhead Press B
- Smith Machine Shoulder Press B
- Standing Dumbbell Shoulder Press B
- Cable Upright Row (Wide Grip) C
- Dumbbell Front Raise C
Biceps
Ranked list- Bayesian Cable Curl A
- Cable Curl A
- Cable Preacher Curl A
- Dumbbell Preacher Curl A
- EZ-Bar Curl A
- EZ-Bar Preacher Curl A
- Incline Cable Curl A
- Incline Dumbbell Curl A
- Machine Preacher Curl A
- Barbell Curl B
- Cable Rope Hammer Curl B
- Concentration Curl B
- Dumbbell Curl B
- Hammer Curl B
- Preacher Hammer Curl B
- Single-Arm Cable Preacher Hammer Curl B
- Spider Curl C
Triceps
Ranked list- Machine Overhead Triceps Extension S
- Overhead Cable Triceps Extension S
- Single-Arm Overhead Cable Triceps Extension S
- Close-Grip Bench Press A
- Dumbbell Skull Crusher A
- EZ-Bar Overhead Extension A
- Incline Skull Crusher A
- Katana Cable Triceps Extension A
- Machine Triceps Extension A
- Overhead Rope Triceps Extension A
- Single-Arm Cable Pushdown A
- Single-Arm Dumbbell Overhead Extension A
- Skull Crusher A
- Smith Machine Close-Grip Bench Press A
- Triceps Pushdown (Bar) A
- Two-Hand Dumbbell Overhead Extension A
- Cable Triceps Kickback B
- Diamond Push-Up B
- JM Press B
- Machine Dip B
- Rope Pushdown B
- Smith Machine JM Press B
- Bench Dip C
- Dumbbell Triceps Kickback C
Quads
Ranked list- Hack Squat S
- Barbell Back Squat A
- Belt Squat A
- Bulgarian Split Squat A
- Dumbbell Front-Foot-Elevated Split Squat A
- Leg Extension A
- Leg Press A
- Low-Bar Back Squat A
- Pendulum Squat A
- Single-Leg Leg Extension A
- Single-Leg Leg Press A
- Smith Machine Bulgarian Split Squat A
- Smith Machine Squat A
- V-Squat A
- Barbell Front Squat B
- Dumbbell Split Squat B
- Dumbbell Step-Up B
- Goblet Squat B
- Reverse Nordic B
- Seated Leg Press B
- Sissy Squat B
- Pistol Squat C
Hamstrings
Ranked list- Seated Leg Curl S
- Single-Leg Seated Leg Curl S
- Dumbbell Romanian Deadlift A
- Hand-Supported Single-Leg Romanian Deadlift A
- Kneeling Leg Curl A
- Lying Leg Curl A
- Romanian Deadlift A
- Single-Leg Lying Leg Curl A
- Smith Machine Romanian Deadlift A
- Standing Single-Leg Curl A
- Glute-Ham Raise B
- Kettlebell Romanian Deadlift B
- Nordic Hamstring Curl B
- Single-Leg Romanian Deadlift B
- Sliding Leg Curl B
- Good Morning C
Glutes
Ranked list- 45° Back Extension A
- B-Stance Hip Thrust A
- Barbell Hip Thrust A
- Dumbbell Deficit Reverse Lunge A
- Dumbbell Reverse Lunge A
- Machine Hip Abduction A
- Machine Hip Thrust A
- Single-Leg Dumbbell Hip Thrust A
- Smith Machine Front-Foot-Elevated Reverse Lunge A
- Smith Machine Hip Thrust A
- Walking Lunge A
- Cable Glute Kickback B
- Cable Hip Abduction B
- Cable Pull-Through B
- Deadlift B
- Dumbbell Hip Thrust B
- Glute Bridge B
- Sumo Deadlift B
- Trap Bar Deadlift B
- Banded Lateral Walk C
- Frog Pumps C
- Kettlebell Swing C
Core
Ranked listHow we rate exercises
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Be one of the first in.
We’re opening Mitta to small groups. Join before launch and get 50% off Pro or Pro + AI for 3 months.