Garhammer raise

Flat bench, hold the edge

Also called garhammer

Lie on a bench with hips at the edge and legs out, then curl the pelvis up and lower the legs back slowly.

Movement

Main movers get full credit for a set, helpers half.

Core

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better5.0
Top tier for the target muscle. 1 source.
- 5/5 S tier: deep stretch, easy to make harder with ankle weights or a dumbbell, hip flexors stay out if the pelvis curls; best lower-to-upper ab activation he saw. Jeremy Ethier, It's Weird, But Destroyed Every Ab Exercise I Tested @ 13:53videoExpert opinion2026checked by AI