THE FANTASTIC 5: 5 EXERCISES WILL CHANGE YOUR LIFE

1. Pull-Ups: The OG of upper-body strength.
works out: Back, biceps, and core all get a workout.

Alternatives:
⚬ Lat Pull Downs
⚬ Dumbbell Pullovers
⚬ Assisted Machine Pull Ups

2. Bench Press: (Dumbbell or Barbell) is a classic for a reason.
Hits Chest, Shoulders and Triceps.

Alternatives:
⚬ Flat Machine Press
⚬ Smith Machine Press
⚬ Weighted Dips

3. Romanian Deadlift (RDL): The number one hip hinge movement.
Posterior chain = power (and long term back health)

Alternatives:
⚬ Hip Thrusts
⚬ Glute Bridge
⚬ Hyperextensions

4. Barbell Back-Squat: A full-body game-changer.
Hits Quads, Hams, Glutes

Alternatives:
⚬ Leg Press
⚬ Hack Squat
⚬ Pendulum Squat

5. Shoulder Press: An overhead movement to target shoulders and upper body

Alternatives:
⚬ Military Press
⚬ Machine Shoulder Press
⚬ Seated Smith Machine Press

Author

Dr. Vivek Babaria, DO Dr. Vivek Babaria, DO, FAAPMR is a double board-certified specialist in Interventional Spine, Sports, and Regenerative Medicine. Known for his precision diagnostics and minimally invasive approach, Dr. Babaria integrates cutting-edge technologies like musculoskeletal ultrasound, biologic therapies, and image-guided interventions to restore function and relieve pain. He trained at top institutions and brings a high-touch, patient-first philosophy to every consultation. Whether you're a high-performance athlete, weekend warrior, or navigating chronic pain, Dr. Babaria is committed to personalized, evidence-based care that helps you move, feel, and live better. His practice blends modern medicine with a holistic understanding of the body, making him a leader in the future of non-surgical musculoskeletal care.