FREE Cheat Sheets
Science-Backed Best Exercises for Every Muscle
WHAT DO THE CHEAT
SHEETS INCLUDE?
A comprehensive list of exercises
showcasing the highest EMG activity for
each major muscle group.
Exercise library displaying tutorials of
every exercise included.
A research citation is included for
every exercise.
Details of studies & other exercises
which were compared.
PHYSIO
LEVELS
PhysioLevels
WHO ARE THE CHEAT
SHEETS FOR?
Physiotherapists
Enhance your exercise prescriptions
with evidence-based insights to
optimize rehabilitation for your
patients.
Trainers & Coaches
Access a library of high-EMG exercises with
research-backed comparisons to optimize
programming and improve outcomes.
Gym Enthusiasts
Level up your training with research-supported
exercises and tutorials, ensuring your efforts
target the right muscles effectively.
PHYSIO
LEVELS
PhysioLevels
Upper Body
Exercises with highest levels of
EMG activation for each major
upper body muscle group.
TRAPEZIUS & RHOMBOIDS
Lower traps - IYT raises 81% MVC (Edelburg, 2017)
Middle traps/Rhomboids - Inverted rows 108% MVC (Edelburg, 2017)
Upper traps - Unilateral shoulder shrug 119% MVC (Ekstrom, 2003)
DELTOIDS
Anterior deltoid - Shoulder press 33.3% MVIC (Campos et al., 2020)
Medial deltoid - Dumbbell lateral raise 54.4% MVIC (Botton et al., 2013)
Posterior deltoid - Reverse pec deck 91.1% MVIC (Botton et al., 2013)
LATISSIMUS DORSI
Pull up 108% MVC (Edelburg, 2017)
Bent over row 91% MVC (Edelburg, 2017)
Seated row (protracted scapula) (Lehman et al., 2004)
PECTORALIS MAJOR
Incline dumbbell press (Christian et al., 2023)
Push ups (Vivancos et al., 2023)
ARMS
Triceps - Overhead rope extension (Maeo et al., 2022)
Biceps - Concentration curl (Bagchi et al., 2019)
RECTUS ABDOMINIS
Sissel ball curl up 92% AMVC (Clark et al., 2003)
Ab roll out with swiss ball 63% MVIC (Escmilla et al., 2010)
Pike with swiss ball 46% MVIC (Escmilla et al., 2010)
PHYSIO
LEVELS
PhysioLevels
Upper Body
What the
research says
TRAPEZIUS & RHOMBOIDS
In Edelburg's (2017) study, the inverted row produced the highest activation of the
middle traps/rhomboids (108% MVC), while IYT raises were most effective for the
lower traps (81% MVC). Other exercises, like the TRX row, bent-over row, and chinup, showed lower activation.
DELTOIDS
Medial deltoid activation was similar in the dumbbell lateral raise
(54.4% MVIC) and cable crossover lateral raise (53.4% MVIC) (Botton
et al., 2013).
LATISSIMUS DORSI
The seated row with protracted scapulae showed higher
latissimus dorsi activity than wide or reverse grip pulldowns
(Lehman et al., 2004).
PECTORALIS MAJOR
The study analyzed pectoralis major (PM) activation during barbell and dumbbell
chest presses at incline, flat, and decline angles. It found that incline presses,
especially with dumbbells, are most effective for PM activation (Christian et al.,
2023). Additionally, another study found push-ups showed greater PM activation
than traditional bench presses and other pressing exercises (Vivancos et al., 2023).
ARMS
Triceps: The overhead rope extension in the overhead-arm position led to 1.5x greater growth in the long
head and 1.4x greater growth in the lateral/medial heads and total triceps compared to the neutral-arm
position after 12 weeks of training (Maeo et al., 2022).
Biceps: The concentration curl showed the highest biceps brachii activation among eight curl variations,
with the preacher curl and incline dumbbell curl also being effective alternatives (Bagchi et al., 2019).
RECTUS ABDOMINIS
The Sissel ball curl up (92% AMVC) generated significantly higher EMG activity in
both the upper and lower rectus abdominis compared to other abdominal exercises,
including the curl up and Ab Trainer curl up, which also showed higher activity than
the reverse curl up, leg lowering, and Sissel ball roll out (Clark et al., 2003).
PHYSIO
LEVELS
PhysioLevels
Upper Body
Exercise Library
TRAPEZIUS & RHOMBOIDS
Middle
traps/Rhomboids Inverted rows
Upper traps Unilateral
shoulder shrug
Lower traps - IYT raises
DELTOIDS
Medial deltoid - Dumbbell lateral raise
Posterior deltoid Reverse pec deck
Anterior deltoid - Shoulder press
LATISSIMUS DORSI
Pull up
Bent over row
Seated row (protracted scapula)
PECTORALIS MAJOR
Push ups
Incline dumbbell press
ARMS
Biceps Concentration
curl
Triceps - Overhead rope extension
RECTUS ABDOMINIS
Pike with
swiss ball
Ab
ith
tw
u
ll o
ro
iss
sw
ll
ba
Swiss ball curl up
PhysioLevels
Lower Body
Exercises with highest levels of
EMG activation for each major
lower body muscle group.
GLUTEUS MAXIMUS
Step Up 169.22% MVIC (Neto et al., 2020)
Lateral Step Up 114.25% MVIC (Neto et al., 2020)
Diagonal Step Up 113.21% MVIC (Neto et al., 2020)
GLUTEUS MEDIUS
Side Bridge To Neutral Spine 74% MVIC (Remian et al., 2012)
Dip Test 48% MVIC (Moore et al., 2020)
Hip Hitch 42% MVIC (Moore et al., 2020)
Isometric Hip Abduction 42% MVIC (Moore et al., 2020)
QUADRICEPS
Knee extensions - band 93.3% MVIC, machine 74.4% MVIC (Jakobsen et al., 2019)
One leg squat 86.7% MVIC (Jakobsen et al., 2019)
Single leg press 66.8% MVIC (Jakobsen et al., 2019)
HAMSTRINGS
Nordic HC 128% MVIC (Almuzara et al., 2021)
USLDL 45% MVIC (Guruhan et al., 2020)
Glute Ham Raise & RDL (McAllister et al., 2014)
ADDUCTORS
CAE 108% MVIC (Shaber et al., 2021)
Adductor machine 82% MVIC (Brandt et al., 2013)
Elastic standing adduction 62% MVIC (Brandt et al., 2013)
CALVES
Gastrocnemius - Standing calf raise (Kinoshita et al., 2023)
Soleus - Standing calf raise (Kinoshita et al., 2023)
PhysioLevels
Lower Body
What the
research says
GLUTEUS MAXIMUS
This systematic review identified several exercises that induce very high levels of
gluteus maximus (GMax) activation (>60% MVIC). The step-up exercise and its
variations were found to produce the highest GMax activation, followed by loaded
exercises such as deadlifts, hip thrusts, lunges, and squats. (Neto et al., 2020)
GLUTEUS MEDIUS
The side-bridge to neutral spine position showed the highest gluteus
medius (GMed) activation at 74% MVIC from over 15 lower limb exercises
in this review (Reiman et al., 2020).
QUADRICEPS
Knee extensions with an elastic band generated greater quadriceps
activation than machine knee extensions. However, resistance bands may
have practical limitations when it comes to progressively increasing load,
where the machine could offer an advantage (Jakobsen et al., 2019)
HAMSTRINGS
The Nordic hamstring exercise, with ankle dorsiflexion, achieved the highest activation of the
biceps femoris long head (128.1% of its Maximal Voluntary Isometric Contraction). The study
evaluated various exercises across categories, including Nordics, isokinetic exercises,
lunges, squats, deadlifts, good mornings, hip thrusts, bridges, leg curls, swings, hip and back
extensions, and others (Almuzara et al., 2021)
ADDUCTORS
Brandt et al. (2013) found that both elastic resistance and the
adductor exercise machine were effective for recruiting hip
adductor muscle activity.
CALVES
Kinoshita et al. (2023) found that standing calf raises led to
greater soleus and gastrocnemius muscle hypertrophy
compared to seated calf raises after a 12 week program.
PhysioLevels
Lower Body
Exercise Library
GLUTEUS MAXIMUS
Step Up
Lateral Step Up
Diagonal Step Up
GLUTEUS MEDIUS
Isometric Hip
Abduction
ine
utral Sp
e
N
o
T
ge
Side Brid
Hip Hitch
One leg squat
QUADRICEPS
Dip Test
Knee extensions - band & machine
Single leg press
HAMSTRINGS
USLDL
Nordic HC
Glute Ham
Raise
ADDUCTORS
g
Elastic standin
adduction
RDL
Adductor machine
Copenhagen adductor exercise
CALVES
Standing calf raise
PHYSIO
LEVELS
PhysioLevels
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