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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Devil Press

DumbbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Glutes, Delts, Chest

Also hamstrings, quads

You need

Dumbbells

How to do it3 steps
  1. 1A burpee with your hands on two dumbbells
  2. 2Jump your feet in, then swing the dumbbells back
  3. 3Swing them up to overhead in one motion

Most common mistake

Rounding the back as you swing.

Watch a demo
C
For hybrid
#28 of 29
See the full list →
Research
41
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 41
TransferGood
Injury protectionWeak
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

  • ASled PushOther
  • ATreadmill RunMachine
  • ATrap Bar DeadliftBarbell
  • SFarmer's CarryDumbbell

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280