Trainer Jeff Cavaliere has a collection of underrated exercises that are packed with value. On Jan. 2026, via YouTube, he revealed 10 of them to include in your routine for strength and joint protection.
Jeff Cavaliere is one of the most popular and successful fitness trainers in the world. For years, he’s helped fans, athletes, and even celebrities get in shape. He blends science-based methods with real-life experience to drive results. Time is limited, and some exercises are going under the radar that he believes deserve a second look.
Jeff Cavaliere’s Top 10 Exercises To Include in Your 2026 Workout Routine
Find his selections from the video below:
- Bar Hang
- Side Plank
- Three-Way Lunge
- Dumbbell Bicep Curl
- Elevator Dumbbell Bench Press
- Single-Arm Dumbbell Overhead Press
- Farmer’s Carry
- Spider-Man Crawl Push-Up
- X-Press Lateral Band Walk
- Pull-Up
Bar Hang
Cavaliere said a simple bar hang can make a massive difference for core strength and shoulder mobility.
“Just hanging here on a bar for as long as you possibly can. The benefits are many. Number one, we get good core activation and strengthening from this position. Number two, good shoulder mobility. Number three: this is reinforcing thoracic extension.”
Side Plank
He credited the side plank for helping strengthen the hips and the glute medius.
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
“The big benefits come from the hip strengthening, mainly the glute medius. That is what we can challenge if we progressively stop supporting ourselves with that top leg.”
Three-Way Lunge
His lunge alternative uses different planes of motion to effectively tax the legs.
“We start with a regular reverse lunge with a step back. The direction of your torso is going to determine what part of the leg you’re feeling more,” explains Cavaliere. “We’re working in all three planes of motion.”
Dumbbell Bicep Curl
For biceps, Cavaliere notes that the bicep curl is still king. He pointed out that lifters who choose to lift both dumbbells at once will have to recruit additional core strength.
“A simple curl will do everything you need it to do for your biceps,” he said. “If you do these together at the same time, it’ll be a little bit more difficult because you have to control the weight of two dumbbells with your core. If you separate them, one at a time, you’re going to have an easier time getting one contraction.”
Elevator Dumbbell Bench Press
His elevator bench press involves lowering one dumbbell and raising the other simultaneously.
“Start in the bottom position and press one dumbbell up. As it comes down, the other one comes up; that one then stays in the down position. To control the dumbbells in space, because we’re doing one at a time, you’re going to want to be a lot more deliberate and slow.”
Single-Arm Dumbbell Overhead Press
By focusing on a single arm while overhead pressing, lifters can ensure proper mechanics, like stacking the wrist, elbow, and shoulder together.
“It’s also going to work some of that lateral pillar strength and that core strength but what it also does, it almost automatically puts the elbow in the right plane to press safely, which is the scapular plane, which is not directly out to the side, it’s more in front of you, like 30 degrees or so angled forward from the side.”
Farmer’s Carry
Cavaliere highlighted that farmer’s carries are great for grip strength and forearm endurance.
“There’s a lot going on behind the scenes: number one, my grip strength is being challenged, my forearm endurance is being challenged. My traps, the muscle endurance of my entire upper torso, and my lower body is being challenged with every step that I take.”
Spider-Man Crawl Push-Up
He introduced a modified push-up where he brings his legs toward his torso, allowing for more weight distribution to the upper body.
“When we shorten the legs, and put them right underneath us in a crawl position, when you go down now, you’re going to handle a lot more of the weight in the upper body. I don’t need to start putting weights on my back; I can just change the way I perform it, and now I have a lot more overload from that,” he said.
X-Press Lateral Band Walk
His ninth choice was a banded walk variation for hip strengthening.
“My feet are locked in place, so every time I step, I’m resisting that abduction at the hip. I start to feel that hip strength again, or the weakness more specifically, that’s there, that I can start to strengthen.”
Pull-Up
Lastly, Cavaliere drove home the importance of mastering pull-ups for long-lasting health and strength.
“It’s one of the most functional upper-body exercises you can possibly do. If you’ve ever pulled yourself up on top of a wall, then you’d better know how to do pull-ups. Men, I really want you to be able to do 10-15 unbroken pull-ups. Women, five to seven unbroken pull-ups is a good place to start.”
Cavaliere is dedicated to helping his fanbase remain healthy and strong. He recently unpacked 15 early warning signs of very poor health. Not only did he highlight the issues, but provided advice to promote a longer, more fulfilling life.
The start of the New Year is the perfect opportunity for getting in shape. Cavaliere believes that with these 10 exercises, anyone can achieve their fitness goals in 2026.
RELATED: Jeff Cavaliere Reveals How to Train Less for Better Results
Watch the full video from the ATHLEAN-X YouTube channel below:
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
