Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Combat

Air Bike

Also called Assault bike, Echo bike, Fan bike

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Delts

Also glutes, chest, upper back & lats

You need

Treadmill, bike, stairs

How to do itPictures · 3 steps
1Push
2Push
Main musclesAlso working
  1. 1Push and pull the arms as you pedal
  2. 2Sit tall and drive with the legs
  3. 3Pace it: sprints are short for a reason

Most common mistake

Going all out in the first ten seconds.

Watch a demo

Good for

  • Top 10 for combat

Compare with

vs Wall Ballvs Rowing Machinevs Landmine Press
B
For combat
#8 of 37
See the full list →
Research
68
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 68
TransferStrong
Injury protectionGood
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNeck Curl & ExtensionOther
  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • BHip Adduction MachineMachine

Takes

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