Most Popular Jefit Exercise for Major Muscle Groups

The following list includes the top 12 most popular exercises for each muscle group currently used on the Jefit app. The list was put together based on exercise popularity which equates to the most downloads. The ranking (1-12) in each column, shows the number of times each exercise has been downloaded over the past decade. This list includes only barbell, dumbbell and machine exercises, not bodyweight, kettlebell or exercise band.

The list was generated to help anyone who uses the award-winning Jefit app build their strength programs more easily. The Jefit app currently includes about 1300 exercises.

*Each column below includes the following format: Barbell (left), Dumbbell (middle), and Machine-based exercises (right).*

Most Downloaded Leg Exercises

  • Barbell Squat
  • Barbell Lunge
  • Barbell Full Squat
  • Barbell Front Squat
  • Barbell Stiff-Leg Deadlift
  • Barbell Hack Squat
  • Barbell Clean Deadlift
  • Barbell Clean
  • Barbell Front Squat
  • Barbell Wide Stance Squat
  • Barbell Step Up
  • Barbell Single Leg Squat
  • Dumbbell Lunges
  • Dumbbell Squat
  • Dumbbell Step Up
  • Dumbbell Walking Lunge
  • Dumbbell Rear Lunge
  • Dumbbell Stiff-Leg Deadlift
  • Dumbbell Pile Squat
  • Dumbbell Bench Squat
  • Dumbbell Iron Cross
  • Dumbbell Lateral Lunge w/ Bicep Curl
  • Dumbbell Jump Squat
  • Dumbbell Single Leg Squat
  • Prone Leg Curl
  • Leg Extension
  • Leg Press
  • Seated Leg Curl
  • Smith Machine Squat
  • Hack Squat
  • Thigh (Hip) Abduction
  • Thigh (Hip) Adduction
  • Cable Standing Leg Curl
  • Smith Machine Stiff-Leg Deadlift
  • Machine Squat
  • Leg Press (Narrow Stance)

Best Back Exercise

  • Barbell Deadlift
  • Bent Over Row
  • T-Bar Row
  • Romanian Deadlift
  • Barbell Good Morning
  • Reverse Grip Bent Over Row
  • Barbell Pullover
  • Barbell Bent Over One-Arm Row
  • Barbell Inverted RowRack Pulls
  • Incline Bench Row
  • Lying Cambered Row
  • Reverse Grip Incline Row
  • Dumbbell One-Arm Row
  • Dumbbell Bent Over Row
  • Deadlift
  • Back Shrug
  • Palms In Bent Over Row
  • Pullover on Stability Ball
  • Lying Rear Deltoid Row
  • Palm rotational Row
  • One-Arm Pullover
  • Reverse Grip Incline Row
  • One-Arm Lying Rear Row
  • One-Arm Row on Stability Ball
  • Wide Grip Lat Pulldown
  • Cable Seated Row
  • Back Hyperextension
  • Close Grip Front Lat Pulldown
  • Wide Grip Behind Head Pulldown
  • Cable V Bar Pulldown
  • Cable Straight Arm Pushdown
  • Cable Underhand Pulldown
  • Smith Machine Deadlift
  • Seated Machine Row
  • T Bar Lying Row
  • Smith Machine Bent Over Row

Top Chest Exercise

  • Barbell Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Wide Grip Bench Press
  • Front Raise and Pullover
  • Wide Grip Decline Press
  • Barbell Neck Press
  • Decline Pullover
  • Wide Grip Decline Pullover
  • Pullover and Press
  • One Arm Floor Press
  • Reverse Grip Incline Bench
  • Dumbbell Bench Press
  • Incline Press
  • Dumbbell Fly
  • Incline Fly
  • Straight Arm Pullover
  • Dumbbell Deep Push Up
  • Bent Arm Pullover
  • Hammer Grip Incline Bench
  • Decline Press
  • Incline Fly w/ Twist
  • Around the World
  • One Arm Bench Press
  • Machine Fly
  • Cable Crossover
  • Machine Bench Press
  • Incline Chest Press
  • Smith Machine Bench Press
  • Cable Lower Chest Raise
  • Machine Butterfly
  • Smith Machine Incline Bench
  • Cable Incline Fly
  • Inner Chest Press
  • Decline Chest Press
  • Leverage Incline Chest Press
Dumbbell Lateral Raise
  • Barbell Shoulder Press
  • Barbell Shrug
  • Upright Row
  • Standing Military Press
  • Front Raise
  • Shrug Behind the Back
  • Push Press
  • Clean and Jerk
  • Seated Military Press
  • Bradford Rocky Press
  • Rear Deltoid Row
  • Standing Front Raise Overhead
  • Dumbbell Lateral Raise
  • Shoulder Press Shoulder Shrug
  • Front Raise
  • Arnold Press
  • Standing Press
  • Bent Over Deltoid Raise
  • Upright Row
  • Reverse Flyes
  • Seated Side Lateral Raise
  • Lying Rear Lateral Raise
  • Standing Alternating Front Raise
  • Cuban Press
  • Machine Shoulder Press
  • Machine Shrug
  • Overhead Shoulder Press
  • Machine Upright Row
  • Cable Upright Row
  • Cable Lateral Raise
  • Cable Front Raise
  • Reverse Flyes
  • Cable Sgrug
  • Cable Standing Deltoid Raise
  • Cable Internal Rotation
  • Cable Rope Rear Deltoid Row

Most Often Used Arm Exercises (top 6 Bicep/Tricep exercises)

  • Barbell Curl
  • Preacher Curl
  • Drag Curl
  • Standing Wide Grip Bicep Curl
  • Standing Close Grip Bicep Curl
  • Bicep Curl Lying Against an Incline
  • ———————————
  • Barbell Lying Tricep Extension
  • Close Grip Bench Press
  • Barbell Lying Tricep Press
  • Seated Overhead Tricep Extension
  • Reverse Tricep Bench Press
  • Close Grip Behind Neck Press
  • Dumbbell Alternating Hammer Curl
  • Alternating Bicep Curl
  • Bicep Curl
  • Hammer Curl
  • Alternating Incline Curl
  • Dumbbell Zottman Curl
  • ————————
  • Standing Tricep Extension
  • Tricep Kickback
  • Lying Tricep Extension
  • One Arm Tricep Extension
  • Alternating Kickback
  • Dumbbell Tate Press
  • Machine Bicep Curl
  • Cable Close Grip Curl
  • Preacher Curl
  • Cable Standing Bicep Curl
  • Cable One Arm Bicep Curl
  • Cable Reverse Curl
  • ———————-
  • Machine Dip
  • Cable Rope Tricep Extension
  • Cable Tricep Pushdown
  • Cable Rope Overhead Tricep Extension
  • Pushdown V Bar
  • Weighted Tricep Dip

Core Exercises

  • Barbell Ab Rollout on Knees
  • Barbell Seated Twist
  • Barbell Standing Rollout
  • Barbell Side Bend
  • Barbell Press Sit Up
  • Dumbbell Side Bend
  • Two Arm Side Bend
  • Wood Chop
  • Alternating Prone Cobra (Stability Ball)
  • Standing One Leg Cobra
  • Machine Decline Crunch
  • Cable Crunch
  • Ab Crunch Machine
  • Knee Hip Raise on Parallel Bars
  • Cable Wood Chops
  • Cable Side Bends
  • Cable Kneeling Pulldown
  • Cable Russian Twist
  • Cable Seated Crunch
  • Parallel Bar Leg Raise
  • Cable One Arm High Pulley Side Bend
  • Cable Pallof Press with Rotation

Final Thoughts

As a Jefit member, look to use some of these great exercises in your future strength workouts. There are many hidden gems making up this list that should be rated even higher, like cable pallof press with rotation. This is considered an excellent anti-rotational core exercise. Another key exercise to use is cable internal rotation. Not making the list is cable internal rotation. Perform both of these rotator cuff exercises in your next workout using a lighter weight and higher repetition count. A great exercise that is also low on the list is barbell step up – try this great compound leg movement in a future strength program as well. Stay Strong with Jefit!

Use Jefit to Record & Track All Your Exercises

Jefit app was named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

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Is Training Intensity the Key to Strength & Muscle Hypertrophy?

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Strength training, performed on a regular basis, is an important tool in any training toolbox especially when the goal is to increase strength and muscle hypertrophy.

Looking at the Training Intensity or Volume Question

Research from the University of Central Florida, published in Physiological Reports, tested a group of 33 active, young men, who had a strength training background, to determine the best training variable for increasing strength and muscle hypertrophy.

The purpose of the study was to compare a moderate intensity, high-volume training program using short rest intervals to a program that used high-intensity, lower volume utilizing a longer rest interval in resistance-trained male individuals. Subjects were tested at the start and finish of the 8-week study. Among the many items tested, muscle strength, hypertrophy, and endocrine response were the main outcomes that the research group wanted to explore.

“It has been suggested that high volume, moderate-to-high intensity resistance exercise programs utilizing short rest intervals primarily target muscle hypertrophy with secondary strength increases (Baechle, 2008; Ratamess, 2009). Conversely, high-intensity, low-volume programs utilizing long rest intervals primarily target muscle strength increases with secondary improvements in muscle hypertrophy (Baechle, 2008; Ratamess, 2009). However, it has been hypothesized that muscle hypertrophy may increase substantially across a larger spectrum of intensity and volume combinations (Schroeder, 2013).”

Physiological Reports (2015)

Exercise Prescription Pinpoints Training Intensity

One group followed a high volume training plan (4 x 10–12 repetitions with ~70% of one repetition maximum (1-RM) with 1-minute rest intervals). The second group followed a high-intensity plan to prep for the study (4 x 3–5 repetitions with ~90% of 1RM with 3-minute rest intervals). Subjects were randomly placed in one of two groups for a 2-week preparatory training period prior to the study.

4-Day Exercise Prescription used in the study.

Day 1

Day 2

Day 3

Day 4

  • Back squats
  • Deadlift
  • Leg press
  • Lat pull down
  • Barbell bent-over row
  • Barbell biceps curl
  • Bench press
  • Incline bench press
  • Dumbbells fly
  • Seated shoulder press
  • Lateral dumbbell raise
  • Triceps extension
  • Barbell squat
  • Deadlift
  • Barbell lunge
  • Seated row
  • Dumbbell pull-over
  • Dumbbell bicep curl
  • Bench press
  • Incline bench press
  • Incline dumbbell fly
  • Seated shoulder press
  • Lateral dumbbell raise
  • Tricep extension

Research Study Findings

Study findings determined high-intensity (3–5 RM), low-volume strength training was the best option to stimulate strength gains and muscle hypertrophy. The high-intensity group used longer rest intervals (3-minutes) in their training sessions. Subjects, in group 2, used a moderate intensity, high-volume (10–12 RM) training program with shorter rest intervals (1-minute).

As a by-product of this research, Jefit developed a new strength training protocol called 4×5 Muscle Building (4-day) which is a great follow-up to Jefit’s 5×5 Split Routine (3-day). The emphasis should be placed on training intensity in both programs. Give this science-backed 4-day exercise prescription a try and let us know what you think. Stay Strong with Jefit.

REFERENCES

Baechle, T., R. Earle, and M. Wathen. 2008. Essentials of strength training and conditioning. 3rd ed. Human Kinetics, Champaign, IL.

Ratamess, N. A., B. A. Alvar, T. K. Evetoch, T. J. Housh, W. B. Kibler, W. J. Kraemer, et al. 2009. American college of sports medicine position stand. Progression models in resistance training for healthy adults. Med. Sci. Sports Exerc. 41:687.

Schroeder, E. T., M. Villanueva, D. D. West, and S. M. Phillips. 2013. Are acute post-resistance exercise increases in testosterone, growth hormone, and IGF-1 necessary to stimulate skeletal muscle anabolism and hypertrophy? Med. Sci. Sports Exerc. 45:2044–2051.

Mangine, G.T., Hoffman, J.R., Townsend, J.R., et. al. The effects of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep, 3 (8), 2015, e12472, doi: 10.14814/phy2.12472

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Jefit Continues to Evolve Celebrating 10-Years of Growth

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This is a really big month for Jefit, as the company celebrates our 10-year anniversary this week. The genesis of Jefit was finding a solution to a personal problem Mr. Ying Lin, Founder & CEO, was experiencing when working out at the gym. There were not enough systems in place for him to record and track his workouts.

Since those early days, we have become one of the top digital apps used for planning & tracking individual strength training workouts. The Jefit app recently hit a big milestone when it surpassed 9 million members.

The team has continued to grow over the years and we are always looking for good team players to come on board with us.

The following screenshots depict what the website and app looked like more than a decade ago (on the left) compared to today (on the right).

What Jefit Looks Like

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Jefit to Release a Host of New Features Soon

The company has continued to improve our brand and product features for both the website and our award-winning app. New features include updates in four key areas found in the app.

New Superset Sharing Feature

Jefit members will soon have the ability to share their workouts that have supersets added as part of a workout. This functionality was not previously available.

Interval-Based Timer Option

The Jefit workout options are about to improve significantly now that the software has the ability to create interval-based workouts. When you edit a workout you will soon have five options to choose from to customize a typical strength training session. You can build a workout to match your needs by using the appropriate number of sets, repetitions, rest, interval time and supersets as seen below.

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Look for the Jefit Database to Increase to 1400 Exercises

The Jefit exercise database has increased to 1400 exercises since adding more than 60 new exercises. Explosive bodyweight exercises like a Burpee, in addition to a Hex-bar Deadlift, Kettlebell Farmer’s Carry, DB Suitcase Carry, TRX Inverted Row, Kettlebell Swing, Side Plank, Ab Wheel Rollout and Split Squats to name just a few. Four new “exercise types” were also added, increasing the total to eight categories. The new categories include dynamic warm-up, explosive, yoga, and mobility. More than 30 of the 64 newly created exercises fall under Jefits’ most popular exercise heading which is strength training.

Exercise “Equipment Needed” Updated

The Jefit equipment menu was updated bringing the total number of equipment choices to 20. New exercise equipment including the stability ball, weight plate, Hex-bar, TRX suspension, medicine ball, Bosu ball, and Ab Roller.

We look forward to continuing to support our members through periodic updates which in turn will continue to improve app functionality. Thank-you for the past ten years. We look forward to helping change the lives of Jefit members for many years to come. Stay Strong! – the Jefit Team.

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