Lifts
Every lift in Swolver's library: the joints it loads, what to swap when something hurts, and what helps when it stalls. Over 550 lifts.
- Ab Coaster (Machine)
- Ab Wheel Rollout
- Air Bike (Machine)
- Archer Pull Up
- Archer Push Up
- Arnold Press (Dumbbell)
- Around the World (Dumbbell)
- Atlas Stone Lift
- Back Extension
- Ball Slam
- Band Pull Apart
- Barbell Rollout
- Battle Ropes
- Bayesian Curl (Cable)
- Bear Crawl
- Behind the Neck Lat Pulldown (Cable)
- Behind the Neck Press (Barbell)
- Belt Squat
- Bench Dip
- Bench Press (Barbell)
- Bench Press (Dumbbell)
- Bench Press (Smith Machine)
- Bent Over Row (Band)
- Bent Over Row (Barbell)
- Bent Over Row (Smith Machine)
- Bent Over Row (Trap Bar)
- Bent Over Triceps Extension (Dumbbell)
- Bent Press (Kettlebell)
- Bicep Curl (Band)
- Bicep Curl (Barbell)
- Bicep Curl (Cable)
- Bicep Curl (Dumbbell)
- Bicep Curl (Machine)
- Bicep Curl (Smith Machine)
- Bicep Curl (Suspension)
- Bicycle Crunch
- Bird Dog
- Board Press (Barbell)
- Bottoms Up Press (Kettlebell)
- Bounding
- Box Jump
- Box Squat (Barbell)
- Boxing
- Broad Jump
- Bulgarian Split Squat (Barbell)
- Bulgarian Split Squat (Dumbbell)
- Bulgarian Split Squat (Smith Machine)
- Burpee
- Butt Kicks
- Cable Crunch
- Cable Fly
- Calf Raise (Band)
- Cambered Bar Squat
- Chest Fly (Band)
- Chest Fly (Dumbbell)
- Chest Fly (Machine)
- Chest Pass (Medicine Ball)
- Chest Press (Band)
- Chest Press (Cable)
- Chest Press (Machine)
- Chest Supported Row (Dumbbell)
- Chest Supported Row (Machine)
- Chin Up
- Chin Up (Assisted)
- Clamshell (Band)
- Clap Push Up
- Clean (Barbell)
- Clean (Dumbbell)
- Clean and Jerk (Barbell)
- Clean and Press (Kettlebell)
- Clean Deadlift (Barbell)
- Clean Pull (Barbell)
- Close Grip Bench Press (Barbell)
- Close Grip Bench Press (Smith Machine)
- Concentration Curl (Cable)
- Concentration Curl (Dumbbell)
- Copenhagen Plank
- Cossack Squat
- Cross Body Triceps Extension (Cable)
- Crunch (Machine)
- Crunch (Weighted)
- Cuban Press (Dumbbell)
- Curl to Press (Dumbbell)
- Curtsy Lunge (Dumbbell)
- Cycling (Machine)
- Dead Bug
- Dead Hang
- Deadlift (Band)
- Deadlift (Barbell)
- Deadlift (Dumbbell)
- Deadlift (Kettlebell)
- Deadlift (Smith Machine)
- Decline Bench Press (Barbell)
- Decline Bench Press (Dumbbell)
- Decline Bench Press (Machine)
- Decline Bench Press (Smith Machine)
- Decline Cable Fly
- Decline Chest Fly (Dumbbell)
- Decline Chest Press (Cable)
- Decline Pullover (Barbell)
- Decline Push Up
- Decline Sit Up
- Decline Skullcrusher (EZ Bar)
- Deficit Deadlift (Barbell)
- Deficit Reverse Lunge (Barbell)
- Deltoid Raise (Machine)
- Depth Jump
- Dip
- Dip (Assisted)
- Drag Curl (Barbell)
- Drag Curl (Cable)
- Dragon Flag
- Dublin Press (Dumbbell)
- Dumbbell Row
- Elliptical (Machine)
- External Rotation (Band)
- External Rotation (Cable)
- EZ Bar Curl
- Face Pull
- Face Pull (Band)
- Farmer's Walk
- Farmer's Walk (Trap Bar)
- Figure Eight (Kettlebell)
- Fire Hydrant
- Floor Fly (Dumbbell)
- Floor Press (Barbell)
- Floor Press (Dumbbell)
- Floor Press (Kettlebell)
- Flutter Kicks
- Front Lever Hold
- Front Lever Raise
- Front Raise (Band)
- Front Raise (Barbell)
- Front Raise (Cable)
- Front Raise (Dumbbell)
- Front Squat (Barbell)
- Front Squat (Dumbbell)
- Front Squat (Kettlebell)
- Front Squat (Smith Machine)
- Glute Bridge (Band)
- Glute Bridge (Barbell)
- Glute Bridge (Bodyweight)
- Glute Bridge (Machine)
- Glute Ham Developer Sit Up
- Glute Ham Raise
- Glute Kickback (Band)
- Glute Kickback (Cable)
- Glute Kickback (Machine)
- Glute Kickback on Floor
- Goblet Reverse Lunge (Kettlebell)
- Goblet Squat (Kettlebell)
- Good Morning (Band)
- Good Morning (Barbell)
- Good Morning (Smith Machine)
- Gorilla Row (Kettlebell)
- Hack Squat (Barbell)
- Hack Squat (Machine)
- Hack Squat Calf Raise (Machine)
- Half Squat (Barbell)
- Hammer Curl (Band)
- Hammer Curl (Cable)
- Hammer Curl (Dumbbell)
- Hand Gripper
- Handstand Hold
- Handstand Push Up
- Hang Clean (Barbell)
- Hang Power Clean (Barbell)
- Hang Snatch (Barbell)
- Hanging Knee Raise
- Hanging Leg Raise
- Hanging Oblique Knee Raise
- Heel Taps
- High Bar Squat (Barbell)
- High Cable Curl
- High Knees
- High Pull (Barbell)
- High Pulley Triceps Extension (Cable)
- High Row (Cable)
- High Row (Machine)
- Hiking
- Hip Abduction (Cable)
- Hip Abduction (Machine)
- Hip Adduction (Cable)
- Hip Adduction (Machine)
- Hip Extension (Machine)
- Hip Thrust (Barbell)
- Hip Thrust (Dumbbell)
- Hip Thrust (Machine)
- Hip Thrust (Smith Machine)
- Hollow Hold
- Horizontal Leg Press (Machine)
- Hundreds
- Inchworm
- Incline Bench Press (Barbell)
- Incline Bench Press (Dumbbell)
- Incline Bench Press (Smith Machine)
- Incline Bench Row (Barbell)
- Incline Bench Row (Cable)
- Incline Cable Fly
- Incline Chest Fly (Dumbbell)
- Incline Chest Press (Cable)
- Incline Chest Press (Machine)
- Incline Curl (Cable)
- Incline Curl (Dumbbell)
- Incline Front Raise (Dumbbell)
- Incline Hammer Curl (Dumbbell)
- Incline Lateral Raise (Dumbbell)
- Incline Push Up
- Incline Rear Delt Fly (Dumbbell)
- Incline Shrug (Dumbbell)
- Incline Skullcrusher (EZ Bar)
- Incline Triceps Extension (Dumbbell)
- Internal Rotation (Cable)
- Inverted Row
- Iron Cross (Dumbbell)
- Jackknife Sit Up
- Jefferson Curl
- JM Press (Barbell)
- Jump Rope
- Jump Squat
- Jump Squat (Barbell)
- Jump Squat (Dumbbell)
- Jumping Jack
- Jumping Lunge
- Keg Carry
- Kettlebell Clean
- Kettlebell Curl
- Kettlebell Halo
- Kettlebell High Pull
- Kettlebell Jerk
- Kettlebell Shoulder Press
- Kettlebell Snatch
- Kettlebell Swing
- Kettlebell Thruster
- Kettlebell Windmill
- Kneeling Lat Pulldown (Cable)
- Kneeling Leg Curl (Machine)
- Kneeling Push Up
- L Sit
- Landmine Press
- Landmine Reverse Lunge
- Landmine Romanian Deadlift
- Landmine Rotation
- Landmine Row
- Landmine Squat
- Landmine Thruster
- Lat Pulldown (Band)
- Lat Pulldown (Cable)
- Lateral Band Walk
- Lateral Lunge (Barbell)
- Lateral Lunge (Bodyweight)
- Lateral Lunge (Dumbbell)
- Lateral Raise (Band)
- Lateral Raise (Cable)
- Lateral Raise (Dumbbell)
- Lateral Raise (Machine)
- Leg Curl (Band)
- Leg Extension (Machine)
- Leg Press (Machine)
- Leg Press Calf Raise (Machine)
- Leg Raise Parallel Bars
- Log Press
- Low Bar Squat (Barbell)
- Low to High Woodchop (Cable)
- Lunge (Barbell)
- Lunge (Bodyweight)
- Lunge (Dumbbell)
- Lunge (Smith Machine)
- Lunge (Trap Bar)
- Lunge with Curl (Dumbbell)
- Lying Lateral Raise (Dumbbell)
- Lying Leg Curl (Machine)
- Lying Leg Raise
- Lying Triceps Extension (Cable)
- Lying Triceps Extension (Dumbbell)
- Man Maker
- Meadows Row
- Mountain Climber
- Muscle Clean (Barbell)
- Muscle Snatch (Barbell)
- Muscle Up
- Neck Curl
- Neck Extension
- Neutral Grip Lat Pulldown (Cable)
- Neutral Grip Pull Up
- Nordic Curl
- Oblique Crunch
- One Arm Push Up
- Overhead Carry (Dumbbell)
- Overhead Curl (Cable)
- Overhead Press (Barbell)
- Overhead Squat (Barbell)
- Overhead Squat (Kettlebell)
- Overhead Throw (Medicine Ball)
- Overhead Triceps Extension (Band)
- Overhead Triceps Extension (Barbell)
- Overhead Triceps Extension (Cable)
- Overhead Triceps Extension (Dumbbell)
- Pallof Press (Band)
- Pallof Press (Cable)
- Pause Bench Press (Barbell)
- Pause Squat (Barbell)
- Pendlay Row (Barbell)
- Pendulum Squat (Machine)
- Pike Push Up
- Pin Press (Barbell)
- Pin Squat (Barbell)
- Pistol Squat
- Pistol Squat (Kettlebell)
- Plank
- Plank Shoulder Tap
- Plate Front Raise
- Plate Pinch
- Plate Reverse Curl
- Plate Shrug
- Plate Squat
- Power Clean (Barbell)
- Power Jerk (Barbell)
- Power Snatch (Barbell)
- Preacher Curl (Barbell)
- Preacher Curl (Cable)
- Preacher Curl (Dumbbell)
- Preacher Curl (Machine)
- Prisoner Squat
- Pseudo Planche Push Up
- Pull Through (Band)
- Pull Through (Cable)
- Pull Up
- Pull Up (Assisted)
- Pullover (Barbell)
- Pullover (Cable)
- Pullover (Dumbbell)
- Pullover (Machine)
- Push Jerk (Barbell)
- Push Press (Barbell)
- Push Press (Dumbbell)
- Push Press (Kettlebell)
- Push Up
- Push Up to Renegade Row
- Rack Pull (Barbell)
- Rear Delt Fly (Cable)
- Rear Delt Fly (Dumbbell)
- Rear Delt Fly (Machine)
- Rear Delt Row (Barbell)
- Rear Delt Row (Cable)
- Rear Delt Row (Dumbbell)
- Rear Delt Row (Machine)
- Rear Delt Row (Smith Machine)
- Renegade Row (Dumbbell)
- Reverse Crunch
- Reverse Curl (Barbell)
- Reverse Curl (Cable)
- Reverse Curl (Dumbbell)
- Reverse Curl (EZ Bar)
- Reverse Curl (Machine)
- Reverse Fly (Band)
- Reverse Grip Lat Pulldown (Cable)
- Reverse Grip T Bar Row (Machine)
- Reverse Grip Triceps Pushdown (Cable)
- Reverse Hack Squat (Machine)
- Reverse Hyper (Machine)
- Reverse Lunge (Barbell)
- Reverse Lunge (Bodyweight)
- Reverse Lunge (Dumbbell)
- Reverse Lunge (Smith Machine)
- Reverse Nordic
- Reverse Preacher Curl (Cable)
- Reverse Preacher Curl (Dumbbell)
- Reverse Spider Curl (Dumbbell)
- Reverse Wrist Curl (Barbell)
- Reverse Wrist Curl (Dumbbell)
- Ring Dip
- Ring Push Up
- Ring Row
- Romanian Deadlift (Barbell)
- Romanian Deadlift (Cable)
- Romanian Deadlift (Dumbbell)
- Romanian Deadlift (Smith Machine)
- Romanian Deadlift (Trap Bar)
- Rope Climb
- Rotational Throw (Medicine Ball)
- Row (Kettlebell)
- Rowing Machine
- Rucking
- Running (Treadmill)
- Russian Twist
- Safety Bar Squat (Barbell)
- Sandbag Carry
- Scapular Pull Up
- Scissor Kicks
- Seal Row (Barbell)
- Seated Back Extension (Machine)
- Seated Calf Raise (Barbell)
- Seated Calf Raise (Dumbbell)
- Seated Calf Raise (Machine)
- Seated Curl (Dumbbell)
- Seated Dip (Machine)
- Seated Good Morning (Barbell)
- Seated Knee Tuck
- Seated Leg Curl (Machine)
- Seated Overhead Press (Barbell)
- Seated Row (Cable)
- Seated Row (Machine)
- Seated Shoulder Press (Machine)
- See Saw Press (Dumbbell)
- Shoulder Press (Band)
- Shoulder Press (Cable)
- Shoulder Press (Dumbbell)
- Shoulder Press (Smith Machine)
- Shrug (Barbell)
- Shrug (Cable)
- Shrug (Dumbbell)
- Shrug (Machine)
- Shrug (Smith Machine)
- Shrug (Trap Bar)
- Side Bend (Barbell)
- Side Bend (Cable)
- Side Bend (Dumbbell)
- Side Plank
- Single Arm Bench Press (Dumbbell)
- Single Arm Cable Fly
- Single Arm Chest Fly (Dumbbell)
- Single Arm Chest Press (Cable)
- Single Arm Chest Press (Machine)
- Single Arm Kettlebell Swing
- Single Arm Landmine Press
- Single Arm Landmine Row
- Single Arm Lat Pulldown (Cable)
- Single Arm Lateral Raise (Cable)
- Single Arm Lateral Raise (Machine)
- Single Arm Pulldown (Machine)
- Single Arm Row (Cable)
- Single Arm Row (Machine)
- Single Arm Row (Smith Machine)
- Single Arm Shoulder Press (Dumbbell)
- Single Arm Shoulder Press (Machine)
- Single Arm Triceps Pushdown (Cable)
- Single Leg Box Jump
- Single Leg Box Squat (Dumbbell)
- Single Leg Calf Press (Machine)
- Single Leg Calf Raise
- Single Leg Calf Raise (Cable)
- Single Leg Calf Raise (Dumbbell)
- Single Leg Calf Raise (Smith Machine)
- Single Leg Curl (Machine)
- Single Leg Extension (Machine)
- Single Leg Glute Bridge
- Single Leg Hip Thrust
- Single Leg Press (Machine)
- Single Leg Romanian Deadlift (Dumbbell)
- Single Leg Romanian Deadlift (Kettlebell)
- Single Leg Seated Calf Raise (Dumbbell)
- Single Leg Seated Calf Raise (Machine)
- Sissy Squat
- Sissy Squat (Weighted)
- Sit Up
- Skater Jump
- Ski Erg (Machine)
- Skullcrusher (Barbell)
- Sled Drag
- Sled Push
- Snatch (Barbell)
- Snatch (Dumbbell)
- Snatch Balance (Barbell)
- Snatch Grip Deadlift (Barbell)
- Snatch Pull (Barbell)
- Spider Curl (Barbell)
- Spider Curl (Dumbbell)
- Spiderman Lunge
- Spin Bike
- Split Jerk (Barbell)
- Split Jerk (Dumbbell)
- Split Jump (Dumbbell)
- Split Squat (Barbell)
- Split Squat (Dumbbell)
- Split Squat (Smith Machine)
- Spoto Press (Barbell)
- Sprint
- Squat (Band)
- Squat (Barbell)
- Squat (Bodyweight)
- Squat (Cable)
- Squat (Dumbbell)
- Squat (Machine)
- Squat (Smith Machine)
- Squat Jerk (Barbell)
- Squat to Press (Barbell)
- Squat to Press (Dumbbell)
- Squeeze Press (Dumbbell)
- Stability Ball Back Extension
- Stability Ball Crunch
- Stability Ball Hamstring Curl
- Stability Ball Knee Tuck
- Stability Ball Pike
- Stability Ball Push Up
- Stability Ball Rollout
- Stair Climber (Machine)
- Standing Cable Crunch
- Standing Calf Raise (Barbell)
- Standing Calf Raise (Bodyweight)
- Standing Calf Raise (Cable)
- Standing Calf Raise (Dumbbell)
- Standing Calf Raise (Machine)
- Standing Calf Raise (Smith Machine)
- Standing Leg Curl (Cable)
- Standing Leg Curl (Machine)
- Standing Row (Cable)
- Step Up (Barbell)
- Step Up (Bodyweight)
- Step Up (Dumbbell)
- Stiff Leg Deadlift (Barbell)
- Stiff Leg Deadlift (Dumbbell)
- Stir the Pot
- Straight Arm Pulldown (Band)
- Straight Arm Pulldown (Cable)
- Suitcase Carry (Dumbbell)
- Suitcase Deadlift
- Sumo Deadlift (Barbell)
- Sumo Deadlift (Kettlebell)
- Sumo Squat (Barbell)
- Sumo Squat (Bodyweight)
- Sumo Squat (Dumbbell)
- Superman
- Swimming
- T Bar Row
- Tate Press (Dumbbell)
- Three Way Raise (Dumbbell)
- Thruster (Barbell)
- Thruster (Dumbbell)
- Tibialis Raise
- Tire Flip
- Toes to Bar
- Torso Rotation (Machine)
- Trap Bar Deadlift
- Trap Bar Jump
- Triceps Extension (Machine)
- Triceps Kickback (Cable)
- Triceps Kickback (Dumbbell)
- Triceps Pushdown (Band)
- Triceps Pushdown (Cable)
- Triceps Pushdown (Machine)
- Tuck Jump
- Turkish Get Up (Kettlebell)
- Upright Row (Band)
- Upright Row (Barbell)
- Upright Row (Cable)
- Upright Row (Dumbbell)
- Upright Row (EZ Bar)
- Upright Row (Smith Machine)
- V Squat (Machine)
- V Up
- Vertical Row (Machine)
- Walking
- Walking Lunge (Dumbbell)
- Wall Ball
- Wall Sit
- Wall Squat (Stability Ball)
- Wall Walk
- Windshield Wipers
- Woodchop (Cable)
- Wrist Curl (Barbell)
- Wrist Curl (Cable)
- Wrist Curl (Dumbbell)
- Wrist Curl (Smith Machine)
- Wrist Roller
- Y Raise (Cable)
- Y Raise (Dumbbell)
- Yates Row (Barbell)
- Yoke Walk
- Z Press (Barbell)
- Zercher Deadlift (Barbell)
- Zercher Squat (Barbell)
- Zercher Squat (Smith Machine)
- Zottman Curl (Dumbbell)