Person/Andrew Huberman/Book/26/Protocols/Exercise Guide
Exercise Guide
- Exercise instructions and demonstrations for Person/Andrew Huberman/Book/26/Protocols. Each included page describes one repeatable practice technique.
- Start unfamiliar movements with a light practice load and a comfortable range. Sets, repetitions, resistance, and rest belong to the training plan.
Lower body
Back Squat
- Practice a loaded squat that develops leg strength while maintaining a stable trunk.
Setup
- Set the rack hooks just below shoulder height and the safety bars below the bottom of your squat. Center the bar across the upper back, grip it securely, stand to unrack it, and take a short step back.
Practice
- Brace your trunk, keep the whole foot planted, and bend hips and knees together. Lower through the deepest comfortable range you can control, then push the floor away to stand. Let your knees track in the direction of your toes.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Reduce the load or depth if your heels lift or your trunk position changes abruptly. A light goblet squat is a way to practice the pattern; the leg press below is a machine alternative.
Sources
Leg Press
- Practice extending the hips and knees against resistance with the torso supported by a machine.
Setup
- Adjust the seat so your back and pelvis stay supported, your heels sit flat on the plate, and the starting knee bend is comfortable. Hold the machine's handles and brace your trunk.
Practice
- Press the platform away smoothly, stopping before the knees lock. Lower under control while keeping the pelvis against the pad. End the descent before the thighs compress your torso or the lower back rounds off the support.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Use less weight or a shorter range if your pelvis lifts. Check the release and safety stops with a light load before beginning a sled-style machine; machine mechanisms differ.
Sources
Romanian Deadlift
- Practice a loaded hip hinge that develops the hamstrings and glutes through controlled lowering and standing.
Setup
- Begin standing with the bar or dumbbells in front of the thighs, feet about hip width apart, and knees slightly bent. Keep the weights close to the legs.
Practice
- Push your hips backward as your torso inclines forward. Keep the knee bend modest and the spine steady. Stop when you feel hamstring tension and before your back position changes, then drive the feet into the floor and bring the hips forward to stand tall.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- The weights need not reach the floor. Turning the movement into a deep squat or reaching lower by rounding the back changes the exercise. Practice an unloaded hip hinge or use lighter dumbbells to learn it.
Sources
Rear-Foot-Elevated Split Squat
- Practice a single-leg emphasis squat with the rear foot supported, developing leg strength and balance.
Setup
- Place the top of one foot on a stable low bench behind you and the other foot firmly on the floor. Begin without dumbbells, using light hand support for balance if needed.
Practice
- Bend the front knee and hip to lower under control, then push through the front foot to stand. Find a stance in which the front heel stays down and the knee follows the toes. Keep the pelvis facing forward.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Lower the support or use a regular split squat with the rear foot on the floor if balance or hip position limits the movement. Add dumbbells only after both sides feel controlled; stance changes should follow comfort and the intended movement rather than a fixed distance from the bench.
Sources
Trap-Bar Deadlift
- Practice lifting a load from the floor with coordinated hip and knee extension.
Setup
- Stand in the center of the hex bar with feet about shoulder width apart. Bend at hips and knees to grasp the middle of both handles, with straight arms and feet flat.
Practice
- Brace before the lift. Push into the floor and extend hips and knees together to stand tall. Keep the load balanced and the back position steady. Lower both sides to the floor under control, then reset before the next repetition.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Keep the same handle height between sessions when tracking progress. High handles shorten the range; a lighter load is another way to learn the lift. Avoid jerking the bar, letting the hips shoot upward before the shoulders, or leaning back at the top.
Sources
Standing Calf Raise
- Practice raising and lowering the heels against resistance through a controlled ankle range.
Setup
- Use a calf-raise machine or stand on a stable, nonslip step with light hand support. Place the balls of the feet securely on the surface and begin with the knees straight but not forced backward.
Practice
- Lower the heels through a comfortable stretch, pause, then rise as high as you can without bouncing. Keep the ankles controlled and the same foot position throughout.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Begin on both feet with bodyweight if needed. A single-leg version increases the challenge; a dumbbell can add resistance once balance and range are consistent. Shorten the range if the Achilles or ankle is uncomfortable.
Sources
Front Squat
- Practice a squat with the load held in front of the shoulders, developing the quadriceps with a more upright torso than the back squat.
Setup
- Set the rack hooks just below shoulder height and the safety bars below the bottom of your squat. Step under the bar so it rests on the front of the shoulders against the neck, with the elbows raised in front and the fingers or crossed arms keeping the bar in place. Stand to unrack it and take a short step back.
Practice
- Brace your trunk, keep the elbows high and the chest up, and bend hips and knees together. Lower as deep as you can while keeping the whole foot planted, then drive up to stand. Let your knees track in the direction of your toes.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Huberman offers it for people who lack the ankle or shoulder flexibility to squat deep with the bar on their back. If the elbows drop, the bar rolls forward; use less weight. Holding a dumbbell at each shoulder is a way to learn the pattern; the Exercise/Body/Strength/Back Squat is the back-loaded version.
Sources
Hack Squat
- Practice a machine squat in which an angled sled holds the torso in place so that only the knees and hips move.
Setup
- Stand on the platform with your back and shoulders against the pads. Test the machine's angle with little or no weight first, and choose a foot position that lets you bend deeply without joint pain.
Practice
- Release the safety handles, then lower the sled under control by bending the knees and hips. Stop at the deepest range you can control with the back still against the pad, then push through the whole foot to return. Re-engage the safeties before stepping off.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. A work set ends at failure, the point where the next repetition can no longer be done in good form. Add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Moving the feet higher on the platform shifts work toward the hips and glutes; lower and narrower emphasizes the quadriceps. Change the angle or foot position before adding weight if any joint hurts. The Exercise/Body/Strength/Leg Press is a similar machine alternative.
Sources
Belt Squat
- Practice a squat with the load hung from a hip belt, training the legs without loading the spine or shoulders.
Setup
- Use a belt-squat machine, or a dip belt with a plate hanging between the feet while you stand on two raised boxes. Fasten the belt around the hips and hold the machine's handles or a support for balance.
Practice
- Stand tall, then bend hips and knees together to lower the load under control. Keep the torso upright and the whole foot planted. Push the floor away to stand.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
Sources
Leg Extension
- Practice isolating the quadriceps by straightening the knees against a machine pad.
Setup
- Adjust the seat so the knee lines up with the machine's pivot and the roller pad rests on the front of the lower shin. Hold the handles and sit with your back against the pad.
Practice
- Lift the weight about a centimeter off the stack so the muscle is under tension before the first repetition. Straighten the knees, squeeze the quadriceps at the top, then lower slowly. Stop each descent just before the weight touches the stack.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. A work set ends at failure, the point where the next repetition can no longer be done in good form. Add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Setting the weight down between repetitions releases tension; keep the stack off its rest for the whole set. Use less weight if the hips lift off the seat or the movement turns into a kick.
Sources
Deadlift
- Practice lifting a barbell from the floor with a hip hinge, training the hamstrings, glutes, and lower back along with grip and trunk strength.
Setup
- Stand with feet about hip to shoulder width apart and the bar over the middle of the feet, close to the shins. Hinge and bend the knees to grip the bar just outside the legs with an overhand grip. Flatten the back and lift the chest.
Practice
- Brace, then push the feet into the floor and drive the hips forward to stand tall, keeping the bar close to the legs. Think of hinging instead of yanking the bar upward. Lower it by pushing the hips back and bending the knees once the bar passes them, and keep the back flat until the bar touches the floor.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
Sources
Lying Leg Curl
- Practice isolating the hamstrings by curling the heels toward the hips while lying face down on a machine.
Setup
- Lie face down with the knees just past the bench and lined up with the machine's pivot. Set the roller pad on the lower Achilles, near the ankle. Hold the handles and brace the trunk.
Practice
- Curl the pad toward the buttocks without lifting the hips or arching the back. Pause briefly at the top, then lower slowly. Stop just short of the stack touching so the hamstrings stay under tension through the set.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. A work set ends at failure, the point where the next repetition can no longer be done in good form. Add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Toe position changes which part of the hamstring works; Huberman suggests experimenting. If the lower back takes over, use less weight. Curling one leg at a time is a variation.
Sources
Standing Leg Curl
- Practice isolating the hamstrings one leg at a time by curling the heel toward the hip from a standing position.
Setup
- Adjust the machine so the working knee lines up with its pivot and the roller pad rests on the back of the lower leg, above the heel. Stand on the other leg, hold the handles, and press the front of the thigh against its pad.
Practice
- Curl the heel toward the buttocks without moving the hips or arching the back. Pause briefly, then lower slowly, stopping before the stack touches. Finish the set, then switch legs.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. A work set ends at failure, the point where the next repetition can no longer be done in good form. Add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
Sources
Glute-Ham Raise
- Practice lowering and raising the torso on a glute-ham bench, combining a hip hinge with a hamstring curl.
Setup
- Adjust the bench so the knees rest just behind the thigh pad and the ankles are locked under the rollers with the feet against the plate. Start upright on the knees with the hips extended and arms crossed over the chest.
Practice
- Lower the torso by letting the knees straighten while the hips stay in line with the torso. As the body nears parallel to the floor, the hips can bend to continue downward. Return by curling the heels into the rollers and driving the hips forward until upright.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- The movement takes some skill. Push off the floor or a band with the hands to assist the ascent while learning it, or lower slowly and use the hands to return.
Sources
Upper body
Seated Cable Row
- Practice pulling a cable handle toward the torso while keeping the trunk steady.
Setup
- Sit tall with feet supported, knees slightly bent, and a secure grip on the handle. Begin with arms extended and the cable already under light tension.
Practice
- Pull the elbows back close to the ribs until the handle reaches the abdomen. Pause briefly, then extend the arms slowly. Keep the torso steady throughout the repetition.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Reduce the weight if you must rock backward, shrug, or curl the wrists to finish. A chest-supported row is an alternative when keeping the torso steady is the limiting factor.
Sources
Machine Chest Press
- Practice a supported horizontal press for the chest, shoulders, and triceps.
Setup
- Adjust the seat so the handles are at or slightly below shoulder height. Plant the feet and keep your back supported.
Practice
- Press forward smoothly and straighten the arms without forcing the elbows into lockout. Return until the upper arms are beside the torso, keeping the movement controlled.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Avoid arching away from the backrest or letting the elbows travel far behind the body. Reduce the load or adjust the starting position if the machine pulls the shoulders into an uncomfortable stretch.
Sources
Barbell Bench Press
- Practice a horizontal barbell press with a repeatable grip, stable support, and controlled bar path.
Setup
- Set the bench and rack so you can unrack without reaching excessively. Use rack safeties or a capable spotter. Lie with feet planted, shoulders supported, and hands slightly wider than shoulder width; wrap the thumbs around the bar.
Practice
- Lower the bar slowly toward the chest while keeping wrists stacked over forearms, then press upward. Keep the hips on the bench and avoid bouncing the bar off the chest.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- A machine chest press is a substitute when a suitable rack or spotter is unavailable. Start with a light bar to establish a repeatable grip and bar path.
Sources
Pull-Up
- Practice pulling the body toward an overhead bar through a controlled hanging range.
Setup
- Use an overhand grip on a secure bar and begin with the arms extended in a comfortable hanging position.
Practice
- Pull the chest toward the bar by driving the elbows down and back, then lower under control. Keep the movement free of swinging or kicking.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Use an assisted pull-up machine or another controlled assistance method when needed for the intended range. Reduce the added load or increase assistance if the movement becomes a swing.
Sources
Lat Pulldown
- Practice pulling an overhead cable handle toward the chest with a steady supported torso.
Setup
- Secure the thighs under the machine pad and begin with the arms extended and the handle held securely.
Practice
- Pull the handle toward the upper chest, then let the arms extend slowly. Keep the torso mostly upright and pull in front of the head.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Choose a load that permits the whole intended range without swinging backward. A close underhand grip is the variation Huberman demonstrates; a comfortable neutral or overhand grip is another option when the equipment permits it.
Sources
Overhead Press
- Practice pressing a load from shoulder height overhead while controlling the trunk.
Setup
- Begin with the bar at the front of the shoulders, or dumbbells at shoulder height. Brace your trunk and keep the ribs over the pelvis. A seated bench with back support is an alternative to standing.
Practice
- Press overhead through a comfortable range, allowing the head to move just enough for the bar to pass. Lower slowly to the start. Keep the forearms underneath the load.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Reduce the load if you need to lean backward or turn the lift into a push with the legs. A machine press or supported dumbbell press can simplify balance while you practice.
Sources
Chest-Supported Row
- Practice a horizontal pull while a pad or bench supports the torso.
Setup
- On a rowing machine, adjust the chest pad so you can reach the handles with extended arms while the chest remains supported. Set the seat so the handle path is comfortable and the feet stay supported.
Practice
- Brace, row the handles toward your ribs, pause, and extend the arms slowly. Keep your chest in contact with the pad instead of lifting away to finish a repetition.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- For dumbbells, use an incline bench that supports the chest while leaving space for the arms to hang and row. Begin light; a different bench angle changes both the clearance and the line of pull.
Sources
Biceps Curl
- Practice elbow flexion against resistance with a steady upper arm and controlled wrist.
Setup
- Stand or sit with a dumbbell in each hand, arms down, and trunk steady. Curl by bending the elbows; turn the palms upward if comfortable, then lower slowly.
Practice
- Keep the upper arms mostly still and the wrists aligned with the forearms. Reduce the load if you must swing the torso or move the elbows far forward to finish.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- A seated curl or cable curl can make the starting position easier to repeat. An EZ-bar is another grip option.
Sources
Triceps Pressdown
- Practice elbow extension against resistance from a high cable pulley.
Setup
- Attach a rope or bar to a high cable pulley. Stand with feet planted and knees softly bent, elbows beside the torso, and hands holding the attachment securely.
Practice
- Extend the elbows to press the attachment down, then bend them slowly to return. Keep the upper arms in place and the shoulders quiet.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Avoid using bodyweight to shove the handle downward. Reduce the load if the elbows drift forward or the torso rocks. This is an elbow-extension exercise; Huberman's overhead cable extension uses a different shoulder position.
Sources
Dumbbell Bench Press
- Practice a horizontal press with a dumbbell in each hand, which lets each arm work on its own path and allows the weights to be set aside if a repetition fails.
Setup
- Sit on the end of a flat bench with the dumbbells standing on your knees. Lean back and kick them up one knee at a time so they arrive at the shoulders as your back reaches the bench. Plant the feet, pull the shoulder blades down and back, and keep head, shoulders, and hips on the bench.
Practice
- Press the dumbbells up until the elbows are straight, with wrists stacked over the elbows. Lower slowly toward the middle of the chest, slightly wide toward the armpits, then press back up without arching the lower back. At the end of the set, bring the weights back to the chest and sit up with them on the knees, or hand them to a spotter.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- If a repetition fails, lower the dumbbells to the sides and drop them clear of the body rather than straining to finish. Getting into and out of position safely limits the usable load more than the press itself; practice the kick-up with a light pair. Keeping the elbows closer to the sides shifts work toward the triceps; flaring them shifts it toward the chest.
Sources
Incline Bench Press
- Practice pressing from an inclined bench to shift work toward the upper chest and front deltoids.
Setup
- Set an adjustable bench to an incline; ACE gives 45 to 60 degrees for the dumbbell version, and a lower incline keeps more of the work on the chest. With a barbell, use a rack with safeties and a grip slightly wider than the shoulders. With dumbbells, bring them to the shoulders as in the flat dumbbell bench press. Plant the feet and keep head, shoulders, and hips on the bench.
Practice
- Lower the weight slowly toward the upper chest, keeping wrists stacked over the elbows, then press up until the elbows are straight. Do not bounce the weight off the chest.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Barbell and dumbbells both work. Dumbbells allow a deeper stretch at the bottom and let each arm find its own path; the barbell allows heavier, more even loading with rack safeties. Reduce the load if the lower back arches off the bench to finish a repetition.
Sources
Dip
- Practice lowering and pressing the body between parallel bars to train the chest, front and side shoulders, and triceps.
Setup
- Grip parallel bars, jump or step up, and support yourself with straight arms and the shoulders pulled down away from the ears.
Practice
- Lean the torso forward somewhat and bend the elbows to lower the body under control until the upper arms are about parallel to the floor or to the deepest point you control without shoulder pain. Press back up to straight arms. Keep the shoulder blades set back and down so the shoulders do not roll forward at the bottom.
Dose and Progression
- Sets, repetitions, and rest follow the training plan. Once 10 to 15 bodyweight repetitions come easily, add load, for example a dumbbell held between the feet or a dip belt. Huberman calls the weighted dip an upper body squat.
Cues and Variations
- A more forward lean emphasizes the chest; a more upright torso shifts work toward the triceps. Use an assisted dip machine or a band for support until full bodyweight repetitions are possible. Stop the set if the front of the shoulder hurts at the bottom.
Sources
Dumbbell Fly
- Practice an arcing chest isolation movement with dumbbells and a fixed bend in the elbows.
Setup
- Lie on a flat or slightly inclined bench with a dumbbell in each hand, feet planted and shoulder blades pulled down and back. Hold the weights above the chest, palms facing each other, elbows slightly bent.
Practice
- Keeping the elbow bend fixed, lower the dumbbells in a wide arc until the upper arms reach about chest level or a comfortable stretch. Bring them back up along the same arc, as if hugging a large barrel.
Dose and Progression
- Huberman suggests two to three work sets of 6 to 15 repetitions. Add load only while the elbow angle stays fixed.
Cues and Variations
- If the elbows bend more as the weights come down, the fly has turned into a press; use lighter dumbbells. Huberman demonstrates a slight incline. At the end of a set, bring the weights together over the chest and sit up before setting them down rather than straining to lower them to the floor from the bottom position. A Exercise/Body/Strength/Cable Fly keeps tension through the whole movement.
Sources
Cable Fly
- Practice a chest isolation movement against cables, which keep resistance on the chest through the whole range.
Setup
- Set two cable pulleys slightly above shoulder height. Take a handle in each hand, step forward into a staggered stance, and let the arms open out to the sides with a slight bend in the elbows.
Practice
- Keeping the elbow bend fixed, draw the hands together in front of the chest. Pause for a second, then let the arms open slowly back to the start.
Dose and Progression
- Huberman suggests two to three work sets of 6 to 15 repetitions. Add resistance only while the elbow angle and stance stay steady.
Cues and Variations
- Reduce the load if you lean or step to finish a repetition. Moving the pulleys higher or lower changes the line of pull toward the lower or upper chest. A seated fly machine (pec deck) uses the same pattern with a fixed path and back support.
Sources
Dumbbell Row
- Practice a one-arm horizontal pull with a dumbbell while a bench supports the opposite hand and knee.
Setup
- Hold a dumbbell in one hand. Rest the other hand and the knee on that same side on the bench, with the bench hand under the shoulder and the knee under the hip. Brace the core, keep the back flat, and let the weighted arm hang.
Practice
- Lift the weight slightly first to feel the target muscles engage. Row the dumbbell up by driving the elbow back close to the side, stopping before the torso has to twist. Lower slowly, and set the weight down at the end of the set rather than dropping it.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Reduce the load if the torso rotates or the back rounds to finish a repetition. Barbell and machine rows train the same pattern. Huberman uses compound pulls and rows with progressive overload for the back and skips isolation movements.
Sources
Shrug
- Practice raising and lowering the shoulders under load to train the upper trapezius.
Setup
- Stand tall holding a dumbbell in each hand at your sides, palms facing in, or a barbell in front of the thighs. Brace the core and keep the head in line with the spine.
Practice
- With the arms straight, raise the shoulders straight up toward the ears, pause briefly, then lower them slowly to the start. Move only the shoulders; do not roll them or bend the elbows.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Huberman treats shrugs as optional, because deadlifts and rows already work the traps, and suggests people with rounded shoulders may want to skip them. Reduce the load if the lower back arches or the head juts forward.
Sources
Dumbbell Overhead Press
- Practice pressing a pair of dumbbells from shoulder height overhead while each arm balances its own load.
Setup
- Lift the dumbbells off the floor with bent knees and a flat back, as in a deadlift, then bring them to the shoulders. Sit on a flat bench or a bench with back support, plant the feet, and brace the trunk.
Practice
- Press both dumbbells overhead, then lower them under control to shoulder height. Keep the forearms underneath the dumbbells and the ribs over the pelvis.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
Sources
Machine Shoulder Press
- Practice a supported overhead press for the shoulders and triceps on a guided machine.
Setup
- Adjust the seat so the handles start at about shoulder height. Plant the feet and keep the back against the pad.
Practice
- Press the handles overhead without forcing the elbows into lockout, then lower them under control to the starting height.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
Sources
Lateral Raise
- Practice raising light dumbbells out to the sides to train the side deltoids.
Setup
- Stand holding a light dumbbell in each hand at your sides; some people need as little as 5 pounds to keep the movement controlled.
Practice
- Raise the dumbbells out and slightly in front of the body to about shoulder height, keeping the thumbs level with or a little higher than the pinkies. Lower slowly.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Reduce the load if you swing the torso or shrug to lift. Experiment with the path: some people feel the side deltoids best straight out to the side, others slightly in front of the body.
Sources
Front Raise
- Practice raising a load in front of the body to train the front deltoids.
Setup
- Stand holding a light dumbbell in each hand in front of the thighs, or a cable handle from a low pulley.
Practice
- Raise the arms forward to about shoulder height with a slight bend in the elbows, then lower slowly.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Add front raises when bench and overhead presses aren't developing the front deltoids enough. Reduce the load if you lean back or swing to lift.
Sources
Rear Delt Fly
- Practice moving the arms out and back at the shoulder to train the rear deltoids.
Setup
- For the bent-over dumbbell version, stand a little wider than shoulder width and hinge forward with a dumbbell in each hand. A rear delt fly machine or a cable stack works too; face inward toward the machine.
Practice
- With the elbows bent and fixed, raise the arms out and back so only the shoulders move. Keep the sternum high and the chin in, squeeze, then lower under control.
Dose and Progression
- Huberman takes work sets to failure and adds load over time. Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Keep continuous tension; letting the weights clank at the bottom means the lowering phase is uncontrolled. Back training reaches the rear deltoids only indirectly, so this isolation work fills the gap.
Sources
Face Pull
- Practice pulling a cable to face height into external rotation to train the rotator cuff, rear deltoids, and upper back.
Setup
- Set the pulley at face height and attach two ropes so the hands can travel wide enough to reach 90 degrees at the elbows. Grip the ropes underhand with the thumbs pointing back.
Practice
- Pull toward the face while rotating the forearms up and back, ending in a double-biceps position with the elbows at 90 degrees and the thumbs pointing behind you. Squeeze the shoulder blades together, hold, and return under control.
Dose and Progression
- Jeff Cavaliere suggests two or three sets to failure, two or three times a week at the end of a workout, after one light set to rehearse the pattern. A few plates on the stack is enough load.
Cues and Variations
- An overhand grip or pulling the hands straight to the face leaves the shoulder internally rotated and removes the rotator cuff work. A single rope is too narrow to reach the 90-degree angle. Open the elbows a little wider if the rear deltoids aren't working.
Sources
Preacher Curl
- Practice elbow flexion with the upper arm braced against a pad.
Setup
- Sit at a preacher curl machine with the backs of the upper arms on the pad. Lift the weight slightly off its rest; that is the starting position.
Practice
- Curl by bending only the elbows, then lower under control to the start without straightening the arms fully. Continue until you can no longer lift the weight.
Dose and Progression
- Huberman takes sets to failure. Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- At failure, stand up out of the seat to set the weight down. Letting the weight drop with a straightening arm can strain or tear a biceps. The standing Exercise/Body/Strength/Biceps Curl trains the same muscle with more supination.
Sources
Overhead Cable Triceps Extension
- Practice extending the elbows overhead against a cable to stretch and train the long head of the triceps.
Setup
- Set the cable above and behind you, face away from the stack, and hold the handles behind the head. Step far enough from the machine to feel a stretch on the triceps at the start. Lock the lats and brace the core.
Practice
- Extend the elbows to press the handles forward and overhead, like a soccer throw-in, then return to the stretched position. The movement is mostly at the elbow; as the set gets harder, let the shoulders come back a little while keeping the stretch.
Dose and Progression
- Huberman usually does three sets to or near failure. Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
Sources
Core
Pallof Press
- Practice resisting trunk rotation while the arms extend against a sideways pull.
Setup
- Set a cable or securely anchored band at chest height and stand sideways to its pull. Hold the handle at the chest with both hands, feet about hip width apart, and knees slightly bent.
Practice
- Keep the chest and hips facing forward while pressing the hands straight ahead. Hold briefly, then return slowly. Repeat facing the other direction; resisting rotation is the task.
Dose and Progression
- A practical starting dose is two sets of 8–12 presses per side with a two-second pause. Increase resistance only while the trunk remains steady.
Cues and Variations
- Use less resistance or keep the hands closer to the chest if the torso turns or leans.
Sources
Forearm Plank
- Practice holding a stable trunk position while supported on the forearms and toes.
Setup
- Place the elbows beneath the shoulders and extend the legs with toes on the floor. Brace the abdomen and lift into a steady line from head to heels while continuing to breathe.
Practice
- End the hold if the hips sag, rise, or the shoulders shrug. Shorter holds or an elevated support can make a stable position easier to maintain.
Dose and Progression
- Begin with two holds of 20–30 seconds. End a hold when the position changes; add time only while position and breathing remain steady.
Cues and Variations
- Increase the hold only while position and breathing remain steady. A longer hold with a sagging lower back is a different task from a controlled plank.
Sources
Hanging Leg Raise
- Practice raising the legs while hanging from a bar to train the abdominals and grip together.
Setup
- Hang from a secure pull-up bar with an overhand grip, arms straight, and the shoulders engaged rather than slumped toward the ears. Let the body settle so it is not swinging.
Practice
- Brace the abdominals and lift the legs in front of you without swinging, then lower them slowly to a still hang before the next repetition. The progression stage sets how high and how straight the legs go.
Dose and Progression
- Huberman's progression has three stages:
- 1. Knee raise: bend the knees and lift them until the thighs are level with the hips, at 90 degrees.
- 2. L-sit: lift straight legs to horizontal and hold the L position.
- 3. Pike: lift straight legs all the way up toward the bar.
- His goal is three sets of five pikes. Move to the next stage once the current one is controlled for the planned repetitions.
Cues and Variations
- If the body swings, pause in a still hang between repetitions or return to the previous stage. Grip often fails before the abdominals at first; that is part of the training effect Huberman describes. Straps or a captain's-chair station with forearm pads take grip out of the movement.
Sources
Back Extension
- Practice lowering and raising the torso from a hip-hinged position on a hyperextension bench to train the lower back and hip extensors.
Setup
- Adjust a hyperextension (45-degree or horizontal) bench so the pad sits just below the hip crease and the heels are secured under the ankle rollers. Start with the body in a straight line, hands crossed on the chest or behind the head.
Practice
- Bend at the hips to lower the torso slowly toward the floor, then raise it back until the body is in a straight line again. Stop at a straight line rather than arching the lower back past it. Each repetition is slow and controlled.
Dose and Progression
- Huberman suggests 8 to 25 controlled repetitions per set and does about 100 repetitions a week. Add load by holding a plate or dumbbell at the chest or by anchoring a band under the bench.
Cues and Variations
- Reduce the range or remove the added load if the movement turns into a swing or the lower back pinches at the top. Without a machine, hold the edge of a high countertop or sturdy table with the torso supported and lift the legs behind you.
Sources
Mobility
Sumo Squat with Rotation
- Practice upper-body rotation while maintaining a comfortable wide squat.
Setup
- Take a wide stance with toes turned slightly outward. Lower into a comfortable squat with the feet grounded, then place the elbows lightly against the inner knees.
Practice
- Keep one elbow supported while raising the other arm and turning the upper body to follow the hand with the eyes. Return to the center and change sides. Point diagonally upward if reaching the ceiling is uncomfortable.
Dose and Progression
- Begin with three slow turns per side, pausing briefly and breathing. Add range gradually while keeping the squat stable.
Cues and Variations
- Start with three slow turns per side, pausing briefly and breathing. Use a shallower squat or hold a stable support when the bottom position is difficult.
Sources
Hip-Flexor Stretch
- Practice a controlled hip-extension position that stretches the front of the rear hip.
Setup
- In a split stance or half-kneeling lunge, place one leg behind the body and keep the pelvis facing forward. Use support for balance or padding under the rear knee.
Practice
- Gently move the pelvis forward while keeping the trunk tall and the low back comfortable. Aim for a stretch at the front of the rear hip. Raising the same-side arm can add to the movement, provided the back remains controlled.
Dose and Progression
- Begin with 10–30 seconds per side and repeat as comfortable. Add range gradually while keeping the low back comfortable.
Cues and Variations
- Begin with 10–30 seconds per side and repeat as comfortable. A shorter stance and smaller movement are useful starting versions. Avoid creating the stretch only by arching the lower back.
Sources
Reverse Tabletop
- Practice moving into a supported shoulder-extension position while raising the hips.
Setup
- Sit with knees bent, feet flat, and hands behind the hips, fingers pointing outward. Press through hands and feet to raise the hips toward a tabletop position.
Practice
- Keep the neck comfortable and breathe. Lift only as high as your shoulders and wrists comfortably allow; begin with short holds and lower under control.
Dose and Progression
- Begin with short holds and work toward a comfortable ten-second hold. Increase height or try the next shoulder-extension variation only while the position remains comfortable.
Cues and Variations
- Work toward a comfortable ten-second hold before trying the video's further shoulder-extension progressions. Keep a lower hip position or a shorter hold if full height is not comfortable.
Sources
Founder Pose
- Practice a long-spine hip hinge with a comfortable arm reach and steady breathing.
Setup
- Stand with feet a little wider than shoulder width and knees softly bent. Hinge at the hips so the hips move backward and the torso inclines forward.
Practice
- Lengthen through the spine, lift the chest, and raise the arms only as far as you can while keeping the position comfortable. Breathe and exhale slowly, then return to standing.
Dose and Progression
- Begin with a shallow hinge and a few calm breaths, then stand to reset. Add reach or hinge depth gradually while keeping the spine controlled.
Cues and Variations
- Begin with a shallow hinge and a few slow breaths. Keep the arms lower if raising them makes the back arch or the shoulders uncomfortable.
Sources
Hip Capsule Mobilization
- Practice loading the femur into the hip socket on hands and knees to restore internal and external hip rotation.
Setup
- Kneel on all fours with the working knee under the hip at 90 degrees of hip flexion. Draw the knee toward the midline to wind up the hip capsule.
Practice
- Push your weight back through the femur toward the back of the hip, then glide sideways without dropping to the ground, keeping that line of force. From there add a little more flexion or rotation, move the pelvis and torso on the femur, or use the other leg to press the working leg into internal or external rotation.
Dose and Progression
- About two minutes per side, per the video. Assess rotation before and after.
Cues and Variations
- Aim for a rotation window of 75 to 90 degrees with the femur vertical and loaded, about 45 degrees external and 30 degrees internal. If the front of the hip pinches, loop a band around the upper thigh and anchor it to the side or behind you to pull the femur slightly out of the socket.
Sources
Woodpecker
- Practice a split-stance hip hinge that loads the front glute and hamstring while the back stays braced.
Setup
- Stand with one foot forward and one back, feet pointing the same way and hips square. Bend the front knee slightly and keep it behind the ankle.
Practice
- Brace the spine, push the hips back, and press the chest forward until the front hamstring stretches. Reach the arms forward and up and hold. Then cross the arms over the chest and hinge up and down, moving the upper body as one unit from the front hip.
Dose and Progression
- The video holds the reach briefly, adds a rotation toward the front leg as 10 to 15 repetitions or a static hold, then does 8 to 10 hinges per side.
Cues and Variations
- Press through the front heel and keep the front knee from sliding forward. Any bend in the lower back means the hinge has gone too far.
Sources
Elbow-Squeeze Arm Raise
- Practice raising the arms with the forearms pressed together while holding a hip hinge, opening the upper back and shoulders.
Setup
- Stand in a Exercise/Body/Flexibility/Founder Pose with the hips back and the chest lifted. Bring the arms in front of you with the elbows bent at 90 degrees, forearms touching and palms and fingers pressed together.
Practice
- Keep the forearms together and raise them as high as you can through a full range, then lower them. The set ends when the elbows separate.
Dose and Progression
- The video does two sets of 10 to 15 lifts. If full repetitions are too hard, press up once and hold the squeeze.
Cues and Variations
- Squeeze each finger, the palms, and the elbows together the whole time; the exercise stops working when the elbows come apart.
Sources
Forearms and neck
Prone Wrist Curl
- Practice wrist flexion against a cable or band with the palm turned down, so the forearm flexors work without help from the biceps.
Setup
- Stand facing a low cable pulley or an anchored band and take the handle with the palm facing down and the elbow bent. The handle sits in the palm, away from the fingertips.
Practice
- Keep the elbow still and push the handle down and away by bending the wrist, letting the handle press deeper into the palm. Return slowly to the start.
Dose and Progression
Cues and Variations
- The bent elbow takes the biceps out of the movement. Standard wrist curls on a bench or behind the back let the bar sink into the fingers as you tire, which strains the finger tendons and the inner elbow; this version avoids that.
Sources
Reverse Curl
- Practice an overhand-grip elbow curl that trains the brachioradialis on the top of the forearm.
Setup
- Stand holding a barbell or EZ bar with an overhand grip about shoulder width apart, arms hanging straight and elbows at your sides.
Practice
- Bend the elbows to curl the bar up toward the shoulders without letting the elbows drift forward, then lower it under control.
Dose and Progression
Cues and Variations
Sources
Reverse Wrist Roll
- Practice wrist extension by rolling a held bar backward one hand at a time, training the muscles on the top of the forearm.
Setup
- Stand holding a barbell or wrist-roller handle in front of you with an overhand grip and the arms extended.
Practice
- Extend one wrist to roll the bar back, then the other, alternating left and right. Standing keeps the hand working against gravity even at full extension.
Dose and Progression
- Sets, time, and resistance follow the training plan. In the video it runs as a ladder with the Exercise/Body/Strength/Reverse Curl: one second of rolls and one reverse curl, then two and two, then three and three, climbing until failure.
Cues and Variations
- Keep the elbows still and let only the wrists move. Wrist extensions done over the edge of a bench lose tension near the top, which is why this version is done standing.
Sources
Wrist Deviation
- Practice side-to-side wrist bending against a cable rope, training radial deviation (toward the thumb) and ulnar deviation (toward the little finger).
Setup
- Attach a rope to a cable pulley and take one end in one hand. Stand close to the stack with the arm down at your side.
Practice
- For ulnar deviation, start from neutral or slight radial deviation and bend the wrist down toward the little-finger side, slowly and under control. For radial deviation, turn around, take the grip on top, and push down through the little-finger side of the hand so the wrist bends up toward the thumb side, ending with the rope end facing forward.
Dose and Progression
Cues and Variations
- The range is small; keep the forearm still so only the wrist moves. A sledgehammer held at the side and lifted forward or backward trains the same motions.
Sources
Forearm Rotation
- Practice turning the forearm palm-down (pronation) and palm-up (supination) against a cable rope, so each rotation meets resistance.
Setup
- Attach a rope to a cable pulley and hold one end so the rope pulls across the hand.
Practice
- For pronation, start with the palm up and turn the forearm over, pushing the fingers into the rope on every repetition. For supination, take the hand out to the side and turn it so the palm faces back toward the machine. Return slowly each time.
Dose and Progression
Cues and Variations
- Twirling a dumbbell lets the weight spin the hand, so the forearm falls into each position without resisting it. The rope keeps tension through the whole turn.
Sources
Farmer's Carry
- Practice walking while holding heavy weights at the sides to build grip endurance and trunk stability.
Setup
- Pick up a pair of heavy dumbbells with a hip hinge, then stand tall with the weights at your sides and the shoulders pulled back.
Practice
- Walk at a steady pace with short, even steps, keeping the trunk upright and the weights from swinging. Set the weights down with the same hinge you used to lift them.
Dose and Progression
- Distance and load follow the training plan. In Jeff Cavaliere's forearm workout, one lap around the gym follows every set of every exercise. Beginners can do one carry per exercise.
Cues and Variations
- Squeeze the handles throughout and keep the shoulders from rounding forward. Use lighter weights or a shorter walk if the grip fails before the posture does.
Sources
Dead Hang
- Practice hanging from a bar with straight arms for as long as possible to build grip endurance.
Setup
- Grip a pull-up bar overhand about shoulder width apart and lift the feet so the body hangs with the arms straight.
Practice
- Hold the hang with a firm grip, keeping the bar in the palms. End the set when the grip fails, then step down.
Dose and Progression
- Duration follows the training plan. Jeff Cavaliere gives 1:40 as an average fresh hang; at the end of his forearm workout he aims for one more minute.
Cues and Variations
- Squeeze hard and keep the bar from sliding into the fingers, which loads the inner elbow. Feet on a box for partial support is an easier version.
Sources
Collar Squeeze
- Practice hand-grip strength by squeezing a spring barbell collar, then flexing and extending the wrist while holding partial tension.
Setup
- Hold a spring barbell collar in one hand as you would a hand gripper.
Practice
- Squeeze the collar closed and release it until failure. Then hold it with a little tension and move the wrist back into extension and down into flexion, keeping the grip, until you can no longer control it.
Dose and Progression
Cues and Variations
- Holding tension with the wrist flexed is hard because the finger flexors are already shortened; that is the part being trained. A hand gripper can replace the collar.
Sources
Plate Neck Raise
- Practice neck flexion, extension, and side bending against a towel-wrapped weight plate while lying on a bench.
Setup
- Wrap a weight plate in a towel. For flexion, lie face up with the head over the end of the bench and the plate on the forehead. For extension, lie face down with the plate on the back of the head. For side bending, lie on your side with the plate on the upper side of the head.
Practice
- Set a Exercise/Body/Strength/Chin Tuck first. Lower the head toward the floor, then raise it against the plate through a controlled range, holding the plate with one hand. Repeat in each of the four directions.
Dose and Progression
- Sets, repetitions, and load follow the training plan. Progress by adding plate weight; drop repetitions or weight before giving up the chin tuck.
Cues and Variations
- The neck moves while the spine is unloaded. Neck bridges on the floor build size but compress the cervical spine while it moves, which can lead to bone spurs and nerve-root impingement.
Sources
Chin Tuck
- Practice pulling the chin straight back to activate the deep neck flexors that forward head posture weakens.
Setup
- Sit, stand, or lie with the head level and the eyes looking straight ahead.
Practice
- Draw the chin straight back without tipping the head up or down. If needed, place an index finger on the point of the chin and push it straight in. Hold, then release.
Dose and Progression
Cues and Variations
- The movement is straight back, not down toward the chest. Rounded shoulders pull the head forward and up, stretching and weakening the front of the neck; the tuck counters that.
Sources