Lift library · 10 lifts
Every lift, at a glance.
The lifts you can add in one tap. Each page covers how to do it, what it trains, and the exact rule Hewed uses to decide what goes on the bar next.
Back squat
A barbell squat with the bar across the upper back. It trains the legs and hips through a long range under a load you can add to in small steps for a long time.
Bench press
A barbell press lying on a flat bench. The main upper-body pressing lift for the chest, shoulders and triceps.
Deadlift
Lifting a loaded bar from the floor to standing. It works almost the whole back of the body and is usually the heaviest lift in a program.
Overhead press
Pressing a barbell from the shoulders to overhead while standing. It builds the shoulders and triceps and asks the whole body to stay braced.
Barbell row
Pulling a barbell to your torso while bent over. It balances pressing work by training the upper back and lats.
Romanian deadlift
A hip hinge that starts from standing and lowers the bar only as far as your hamstrings allow. It trains the hamstrings and glutes through a long stretch.
Dumbbell bench press
A bench press with a dumbbell in each hand. Each arm works on its own, through a slightly longer range than the barbell allows.
Lat pulldown
Pulling a cable bar down to your upper chest while seated. It trains the lats and is a good way to build toward pull-ups.
Leg press
Pressing a weighted sled away with your legs while seated. It trains the legs hard without having to balance a bar.
Pull-up
Pulling your own body up to a bar. A bodyweight test of upper-body strength relative to your size.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.