Male Strength Standards (lb)

The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.

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Bench Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
110 51 x0.46 82 x0.74 122 x1.11 170 x1.55 223 x2.03
120 61 x0.51 94 x0.79 137 x1.14 188 x1.56 243 x2.03
130 71 x0.54 106 x0.82 151 x1.17 205 x1.57 263 x2.02
140 80 x0.57 118 x0.84 166 x1.18 221 x1.58 281 x2.01
150 90 x0.6 130 x0.87 179 x1.2 237 x1.58 299 x1.99
160 100 x0.62 141 x0.88 193 x1.2 252 x1.57 316 x1.98
170 109 x0.64 152 x0.9 206 x1.21 267 x1.57 333 x1.96
180 118 x0.66 163 x0.91 218 x1.21 281 x1.56 348 x1.94
190 127 x0.67 174 x0.91 230 x1.21 295 x1.55 364 x1.92
200 136 x0.68 184 x0.92 242 x1.21 308 x1.54 379 x1.89
210 145 x0.69 194 x0.93 254 x1.21 321 x1.53 393 x1.87
220 153 x0.7 204 x0.93 265 x1.21 334 x1.52 407 x1.85
230 162 x0.7 214 x0.93 276 x1.2 347 x1.51 421 x1.83
240 170 x0.71 223 x0.93 287 x1.2 359 x1.49 434 x1.81
250 178 x0.71 233 x0.93 298 x1.19 370 x1.48 447 x1.79
260 186 x0.72 242 x0.93 308 x1.18 382 x1.47 460 x1.77
270 194 x0.72 251 x0.93 318 x1.18 393 x1.46 472 x1.75
280 202 x0.72 260 x0.93 328 x1.17 404 x1.44 484 x1.73
290 210 x0.72 268 x0.93 338 x1.16 415 x1.43 496 x1.71
300 217 x0.72 277 x0.92 347 x1.16 425 x1.42 508 x1.69
310 224 x0.72 285 x0.92 356 x1.15 436 x1.41 519 x1.67
All 101 151 214 288 369

These male standards were last updated June and are based on 2,469,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Squat Standards (male)

BW Beg. Nov. Int. Adv. Elite
110 71 x0.65 112 x1.02 164 x1.49 226 x2.06 295 x2.68
120 84 x0.7 128 x1.07 184 x1.53 249 x2.08 321 x2.68
130 98 x0.75 144 x1.11 203 x1.56 271 x2.09 346 x2.66
140 110 x0.79 160 x1.14 221 x1.58 293 x2.09 370 x2.64
150 123 x0.82 175 x1.17 239 x1.59 313 x2.09 393 x2.62
160 136 x0.85 190 x1.19 256 x1.6 333 x2.08 415 x2.6
170 148 x0.87 204 x1.2 273 x1.61 352 x2.07 437 x2.57
180 160 x0.89 219 x1.21 290 x1.61 371 x2.06 457 x2.54
190 172 x0.91 233 x1.22 306 x1.61 389 x2.05 477 x2.51
200 184 x0.92 246 x1.23 321 x1.61 406 x2.03 497 x2.48
210 195 x0.93 259 x1.24 336 x1.6 423 x2.02 515 x2.45
220 207 x0.94 272 x1.24 351 x1.6 440 x2 534 x2.43
230 218 x0.95 285 x1.24 365 x1.59 456 x1.98 551 x2.4
240 229 x0.95 297 x1.24 379 x1.58 471 x1.96 569 x2.37
250 239 x0.96 310 x1.24 393 x1.57 487 x1.95 585 x2.34
260 250 x0.96 322 x1.24 407 x1.56 502 x1.93 602 x2.31
270 260 x0.96 333 x1.23 420 x1.55 516 x1.91 618 x2.29
280 270 x0.96 345 x1.23 433 x1.54 530 x1.89 633 x2.26
290 280 x0.97 356 x1.23 445 x1.53 544 x1.88 648 x2.24
300 290 x0.97 367 x1.22 457 x1.52 558 x1.86 663 x2.21
310 299 x0.97 378 x1.22 470 x1.51 571 x1.84 678 x2.19
All 139 204 284 379 481

These male standards were last updated June and are based on 1,704,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Deadlift Standards (male)

BW Beg. Nov. Int. Adv. Elite
110 93 x0.85 141 x1.28 201 x1.82 271 x2.47 349 x3.17
120 108 x0.9 159 x1.33 223 x1.85 297 x2.47 377 x3.14
130 123 x0.95 177 x1.36 243 x1.87 321 x2.47 404 x3.11
140 138 x0.98 194 x1.39 264 x1.88 344 x2.46 430 x3.07
150 152 x1.01 211 x1.41 283 x1.89 366 x2.44 455 x3.04
160 166 x1.04 228 x1.42 302 x1.89 388 x2.42 479 x3
170 180 x1.06 244 x1.43 321 x1.89 409 x2.4 502 x2.96
180 193 x1.07 259 x1.44 339 x1.88 429 x2.38 525 x2.92
190 206 x1.09 274 x1.44 356 x1.87 448 x2.36 546 x2.88
200 219 x1.1 289 x1.45 373 x1.86 467 x2.34 567 x2.84
210 232 x1.1 303 x1.45 389 x1.85 485 x2.31 587 x2.8
220 244 x1.11 318 x1.44 405 x1.84 503 x2.29 607 x2.76
230 256 x1.11 331 x1.44 421 x1.83 520 x2.26 626 x2.72
240 268 x1.12 345 x1.44 436 x1.82 537 x2.24 644 x2.68
250 280 x1.12 358 x1.43 451 x1.8 554 x2.21 662 x2.65
260 291 x1.12 371 x1.43 465 x1.79 570 x2.19 680 x2.61
270 302 x1.12 383 x1.42 479 x1.77 585 x2.17 697 x2.58
280 313 x1.12 396 x1.41 493 x1.76 600 x2.14 713 x2.55
290 324 x1.12 408 x1.41 506 x1.75 615 x2.12 729 x2.52
300 334 x1.11 420 x1.4 519 x1.73 630 x2.1 745 x2.48
310 345 x1.11 431 x1.39 532 x1.72 644 x2.08 761 x2.45
All 171 244 334 439 552

These male standards were last updated June and are based on 1,647,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Shoulder Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
110 32 x0.29 53 x0.48 80 x0.73 113 x1.03 150 x1.37
120 38 x0.32 60 x0.5 90 x0.75 125 x1.04 163 x1.36
130 44 x0.34 68 x0.52 99 x0.76 136 x1.04 176 x1.35
140 50 x0.36 76 x0.54 108 x0.77 146 x1.04 188 x1.34
150 56 x0.37 83 x0.55 117 x0.78 156 x1.04 199 x1.33
160 62 x0.39 90 x0.56 125 x0.78 166 x1.04 210 x1.32
170 68 x0.4 97 x0.57 134 x0.79 176 x1.03 221 x1.3
180 74 x0.41 104 x0.58 142 x0.79 185 x1.03 231 x1.29
190 79 x0.42 111 x0.58 150 x0.79 194 x1.02 241 x1.27
200 85 x0.43 118 x0.59 157 x0.79 202 x1.01 251 x1.26
210 91 x0.43 124 x0.59 165 x0.78 211 x1 260 x1.24
220 96 x0.44 130 x0.59 172 x0.78 219 x1 270 x1.23
230 101 x0.44 136 x0.59 179 x0.78 227 x0.99 278 x1.21
240 106 x0.44 142 x0.59 186 x0.77 235 x0.98 287 x1.2
250 112 x0.45 148 x0.59 193 x0.77 242 x0.97 295 x1.18
260 117 x0.45 154 x0.59 199 x0.77 250 x0.96 304 x1.17
270 122 x0.45 160 x0.59 206 x0.76 257 x0.95 311 x1.15
280 126 x0.45 165 x0.59 212 x0.76 264 x0.94 319 x1.14
290 131 x0.45 171 x0.59 218 x0.75 271 x0.93 327 x1.13
300 136 x0.45 176 x0.59 224 x0.75 278 x0.93 334 x1.11
310 141 x0.45 182 x0.59 230 x0.74 284 x0.92 341 x1.1
All 65 98 139 188 242

These male standards were last updated June and are based on 559,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Barbell Curl Standards (male)

BW Beg. Nov. Int. Adv. Elite
110 19 x0.17 38 x0.35 65 x0.59 99 x0.9 138 x1.26
120 23 x0.19 43 x0.36 72 x0.6 107 x0.89 148 x1.23
130 26 x0.2 48 x0.37 78 x0.6 115 x0.88 157 x1.21
140 30 x0.21 53 x0.38 84 x0.6 122 x0.87 165 x1.18
150 33 x0.22 57 x0.38 90 x0.6 129 x0.86 173 x1.16
160 37 x0.23 62 x0.39 95 x0.59 136 x0.85 181 x1.13
170 40 x0.24 66 x0.39 101 x0.59 142 x0.84 189 x1.11
180 43 x0.24 71 x0.39 106 x0.59 148 x0.82 196 x1.09
190 47 x0.25 75 x0.39 111 x0.58 154 x0.81 203 x1.07
200 50 x0.25 79 x0.39 116 x0.58 160 x0.8 209 x1.05
210 53 x0.25 83 x0.39 121 x0.57 166 x0.79 216 x1.03
220 56 x0.26 87 x0.39 125 x0.57 171 x0.78 222 x1.01
230 59 x0.26 90 x0.39 130 x0.56 177 x0.77 228 x0.99
240 62 x0.26 94 x0.39 134 x0.56 182 x0.76 234 x0.97
250 65 x0.26 98 x0.39 139 x0.55 187 x0.75 239 x0.96
260 68 x0.26 101 x0.39 143 x0.55 192 x0.74 245 x0.94
270 71 x0.26 105 x0.39 147 x0.54 196 x0.73 250 x0.93
280 74 x0.26 108 x0.39 151 x0.54 201 x0.72 256 x0.91
290 77 x0.26 111 x0.38 155 x0.53 206 x0.71 261 x0.9
300 79 x0.26 115 x0.38 159 x0.53 210 x0.7 266 x0.89
310 82 x0.26 118 x0.38 163 x0.52 214 x0.69 270 x0.87
All 38 65 102 147 197

These male standards were last updated June and are based on 249,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Bent Over Row Standards (male)

BW Beg. Nov. Int. Adv. Elite
110 45 x0.41 74 x0.67 111 x1.01 156 x1.41 205 x1.87
120 54 x0.45 84 x0.7 124 x1.03 171 x1.42 222 x1.85
130 62 x0.48 94 x0.73 136 x1.05 185 x1.42 239 x1.84
140 70 x0.5 104 x0.75 148 x1.06 199 x1.42 254 x1.82
150 78 x0.52 114 x0.76 159 x1.06 212 x1.41 270 x1.8
160 86 x0.54 124 x0.77 170 x1.07 225 x1.41 284 x1.77
170 94 x0.55 133 x0.78 181 x1.07 237 x1.4 298 x1.75
180 101 x0.56 142 x0.79 192 x1.07 249 x1.39 311 x1.73
190 109 x0.57 151 x0.79 202 x1.06 261 x1.37 324 x1.71
200 116 x0.58 159 x0.8 212 x1.06 272 x1.36 337 x1.68
210 123 x0.59 168 x0.8 222 x1.06 283 x1.35 349 x1.66
220 130 x0.59 176 x0.8 231 x1.05 294 x1.34 361 x1.64
230 137 x0.6 184 x0.8 240 x1.04 304 x1.32 372 x1.62
240 144 x0.6 192 x0.8 249 x1.04 314 x1.31 383 x1.6
250 151 x0.6 199 x0.8 258 x1.03 324 x1.3 394 x1.58
260 157 x0.6 207 x0.8 267 x1.03 334 x1.28 405 x1.56
270 164 x0.61 214 x0.79 275 x1.02 343 x1.27 415 x1.54
280 170 x0.61 222 x0.79 283 x1.01 352 x1.26 425 x1.52
290 176 x0.61 229 x0.79 291 x1 361 x1.25 435 x1.5
300 182 x0.61 236 x0.79 299 x1 370 x1.23 445 x1.48
310 188 x0.61 242 x0.78 307 x0.99 378 x1.22 454 x1.46
All 89 132 187 252 322

These male standards were last updated June and are based on 205,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Power Clean Standards (male)

BW Beg. Nov. Int. Adv. Elite
110 59 x0.54 90 x0.82 129 x1.17 175 x1.59 225 x2.05
120 67 x0.56 100 x0.83 141 x1.17 188 x1.57 241 x2.01
130 75 x0.58 109 x0.84 152 x1.17 201 x1.55 255 x1.96
140 83 x0.59 118 x0.85 163 x1.16 214 x1.53 269 x1.92
150 90 x0.6 127 x0.85 173 x1.15 226 x1.51 283 x1.88
160 98 x0.61 136 x0.85 183 x1.14 237 x1.48 295 x1.85
170 105 x0.62 144 x0.85 193 x1.13 248 x1.46 308 x1.81
180 112 x0.62 152 x0.85 202 x1.12 259 x1.44 319 x1.77
190 118 x0.62 160 x0.84 211 x1.11 269 x1.42 331 x1.74
200 125 x0.62 168 x0.84 220 x1.1 279 x1.39 342 x1.71
210 131 x0.63 175 x0.84 228 x1.09 288 x1.37 352 x1.68
220 138 x0.63 183 x0.83 237 x1.08 298 x1.35 363 x1.65
230 144 x0.63 190 x0.82 245 x1.06 307 x1.33 372 x1.62
240 150 x0.62 197 x0.82 253 x1.05 316 x1.31 382 x1.59
250 156 x0.62 203 x0.81 260 x1.04 324 x1.3 391 x1.57
260 161 x0.62 210 x0.81 268 x1.03 332 x1.28 401 x1.54
270 167 x0.62 216 x0.8 275 x1.02 340 x1.26 409 x1.52
280 173 x0.62 223 x0.79 282 x1.01 348 x1.24 418 x1.49
290 178 x0.61 229 x0.79 289 x1 356 x1.23 426 x1.47
300 183 x0.61 235 x0.78 296 x0.99 363 x1.21 435 x1.45
310 188 x0.61 241 x0.78 302 x0.97 371 x1.2 443 x1.43
All 100 144 199 262 330

These male standards were last updated June and are based on 141,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

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What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg Curl

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback