I have had more questions and requests than I can count regarding accessory movements. Most of the questions relate to the importance and effectiveness of accessory movements. These movements are important but remember, they are called "accessory" movements for a reason. Don't get too hung up on giving maximum effort each and every time your train. However, if you are going to perform accessory movements, and we all do, you need to be sure you are using effective ones. The worst thing you can do is waste your time and energy on movements that do not reap maximum benefits. You will find that I am not a huge proponent of machines. Some are effective, most have extreme limitations. Below you will find a list that I have started for which to work off of. This list is by no means the end all, of accessory movements. I still have things to add, and i'm sure you do to. Please feel free to email me with any questions or additions you would like me to review.
Mid-incline mid-grip barbell press
Mid-incline pronated-grip dumbbell press
Mid-incline neutral-grip dumbbell press
High-incline close-grip barbell press
High-incline mid-grip barbell press
High-incline pronated-grip dumbbell press
High-incline neutral-grip dumbbell press
Seated close-grip barbell press
Seated mid-grip barbell press
Seated press behind the neck
Seated pronated-grip dumbbell press
Seated neutral-grip dumbbell press
Seated rotary dumbbell press
Standing close-grip barbell press
Standing mid-grip barbell press
Standing one-arm dumbbell press
Mid-grip chin-up
Close-neutral-grip chin-up
Mid-neutral-grip chin-up
Close-grip pull-up
Mid-grip pull-up
Wide-grip pull-up
Mixed-grip chin-up
Chest to bar chin-up
Chest to bar pull-up
Lean-away chin-up
Lean-away pull-up
Wide-grip cable pulldown
Mid-grip cable pulldown
Mid-reverse-grip cable pulldown
Close-reverse-grip cable pulldown
Close-neutral-grip cable pulldown
Mid-neutral-grip cable pulldown
Band Pullaparts
Standing face pulls
Chest supported Row
Decline mid-grip barbell press
Decline pronated-grip dumbbell press
Decline neutral-grip dumbbell press
Decline neutral-grip chain press
Flat close-grip barbell press
Flat mid-grip barbell press
Flat pronated-grip dumbbell press
Flat neutral-grip dumbbell press
Flat neutral-grip chain press
Low-incline close-grip barbell press
Low-incline mid-grip barbell press
Low-incline pronated-grip dumbbell press
Low-incline neutral-grip dumbbell press
Low-incline neutral-grip chain press
Parallel-bar dip
Flat close-grip floor Press
Flat mid-grip floor Press
Flat close-grip board Press
Flat mid-grip board Press
Seated face pulls
One-arm dumbbell row
Bent-over barbell row
Bent-over reverse-grip EZ bar row
Supine Band Pullaparts
Pendlay Row
Meadows Row
Kroc Row
T-Bar Row
Cambered Bar Squat
Safety Squat Bar Squat
Buffalo Bar Squat
Back squat heels-elevated
Bottom-position back squat
Wide-stance back squat
Front squat
Front squat heels-elevated
Barbell hack squat
Zercher Squat
Bulgarian split squat
Back step-up
Front step-up
Dumbbell step-up
Side step-up
Dumbbell lunge
Back lunge
Front lunge
Lunge onto step
Lunge off step
Bent-knee deadlift
Bent-knee deficit deadlift
Snatch-grip deadlift
Snatch-grip deficit deadlift
Sumo-style deadlift
Barbell jump
Sandbag jump
Glute-ham raise
Cable pull-through
Sled Drag (Plant heels)
Dumbbell back extension
Barbell back extension
Romanian dumbbell deadlift
Romanian barbell deadlift
Romanian cable deadlift
Seated good morning
Standing good morning
Wide-stance good morning
Reverse hyperextension
Power Squat
Leg Press
Supine twisting sit-up
Decline sit-up
Decline twisting sit-up
Swiss ball crunch
Swiss ball pullover crunch
Supine knee-in
Low-pulley knee-in
Hanging knee-in
Supine two-leg lowering
Decline two-leg lowering
Decline dragon flag
Hanging leg raise
Swiss ball side flexion
Swiss ball twisting side flexion
Side flexion on back extension machine
Standing dumbbell side-bend
Standing barbell side bend
Standing cable side bend
Standing EZ-bar curl
Standing cable curl
Standing dumbbell curl
Seated dumbbell curl
Incline dumbbell curl
Preacher barbell curl
Preacher EZ-bar curl
Preacher cable curl
Preacher dumbbell curl
Standing reverse-grip barbell cur
Standing reverse-grip EZ-bar curl
Standing reverse-grip cable curl
Standing reverse-grip dumbbell curl
Seated reverse-grip dumbbell curl
Preacher reverse-grip barbell curl
Preacher reverse-grip EZ-bar curl
Preacher reverse-grip cable curl
Preacher reverse-grip dumbbell curl
Standing hammer curl
Standing midline hammer curl
Seated hammer curl
Seated midline hammer curl
Incline hammer curl
Standing rope curl
Standing twisting rope curl
Lying cable curl
Lying reverse-grip cable curl
Lying rope curl
Lying twisting rope curl
Seated Zottman curl
Preacher Zottman curl
Seated offset-grip curl
Seated twisting offset-grip curl
Incline offset-grip curl
Incline twisting offset-grip curl
Concentration dumbbell curl
Concentration cable curl
Preacher one-arm dumbbell curl
Preacher one-arm cable curl
Decline dumbbell twisting triceps extension
Decline barbell triceps extension
Decline EZ-bar triceps extension
Flat dumbbell triceps extension
Flat dumbbell twisting triceps extension
Flat barbell triceps extension
Flat EZ-bar triceps extension
Incline dumbbell triceps extension
Incline dumbbell twisting triceps extension
Incline barbell triceps extension
Incline EZ-bar triceps extension
Seated two-arm dumbbell French press
Seated one-arm dumbbell French press
Kneeling two-arm cable French press
Kneeling one-arm cable French press
Seated barbell French press
Seated EZ-bar French press
Standing cable pressdown
Standing reverse-grip cable pressdown
Standing v-handle pressdown
Standing reverse-grip v-handle pressdown
Standing rope pressdown
Incline rope pressdown
Standing one-arm cable pressdown
Standing one-arm reverse-grip cable pressdown
Standing one-arm rope pressdown
Vertical Push Movements (Chest/Shoulders)
Mid-incline close-grip barbell pressMid-incline mid-grip barbell press
Mid-incline pronated-grip dumbbell press
Mid-incline neutral-grip dumbbell press
High-incline close-grip barbell press
High-incline mid-grip barbell press
High-incline pronated-grip dumbbell press
High-incline neutral-grip dumbbell press
Seated close-grip barbell press
Seated mid-grip barbell press
Seated press behind the neck
Seated pronated-grip dumbbell press
Seated neutral-grip dumbbell press
Seated rotary dumbbell press
Standing close-grip barbell press
Standing mid-grip barbell press
Standing one-arm dumbbell press
Vertical Pull Movements (Back)
Close-grip chin-upMid-grip chin-up
Close-neutral-grip chin-up
Mid-neutral-grip chin-up
Close-grip pull-up
Mid-grip pull-up
Wide-grip pull-up
Mixed-grip chin-up
Chest to bar chin-up
Chest to bar pull-up
Lean-away chin-up
Lean-away pull-up
Wide-grip cable pulldown
Mid-grip cable pulldown
Mid-reverse-grip cable pulldown
Close-reverse-grip cable pulldown
Close-neutral-grip cable pulldown
Mid-neutral-grip cable pulldown
Band Pullaparts
Standing face pulls
Chest supported Row
Horizontal Push Movements (Chest)
Decline close-grip barbell pressDecline mid-grip barbell press
Decline pronated-grip dumbbell press
Decline neutral-grip dumbbell press
Decline neutral-grip chain press
Flat close-grip barbell press
Flat mid-grip barbell press
Flat pronated-grip dumbbell press
Flat neutral-grip dumbbell press
Flat neutral-grip chain press
Low-incline close-grip barbell press
Low-incline mid-grip barbell press
Low-incline pronated-grip dumbbell press
Low-incline neutral-grip dumbbell press
Low-incline neutral-grip chain press
Parallel-bar dip
Flat close-grip floor Press
Flat mid-grip floor Press
Flat close-grip board Press
Flat mid-grip board Press
Horizontal Pull Movements (Back)
Seated cable rowSeated face pulls
One-arm dumbbell row
Bent-over barbell row
Bent-over reverse-grip EZ bar row
Supine Band Pullaparts
Pendlay Row
Meadows Row
Kroc Row
T-Bar Row
Lower Movements (Legs)
Back squatCambered Bar Squat
Safety Squat Bar Squat
Buffalo Bar Squat
Back squat heels-elevated
Bottom-position back squat
Wide-stance back squat
Front squat
Front squat heels-elevated
Barbell hack squat
Zercher Squat
Bulgarian split squat
Back step-up
Front step-up
Dumbbell step-up
Side step-up
Dumbbell lunge
Back lunge
Front lunge
Lunge onto step
Lunge off step
Bent-knee deadlift
Bent-knee deficit deadlift
Snatch-grip deadlift
Snatch-grip deficit deadlift
Sumo-style deadlift
Barbell jump
Sandbag jump
Glute-ham raise
Cable pull-through
Sled Drag (Plant heels)
Dumbbell back extension
Barbell back extension
Romanian dumbbell deadlift
Romanian barbell deadlift
Romanian cable deadlift
Seated good morning
Standing good morning
Wide-stance good morning
Reverse hyperextension
Power Squat
Leg Press
Trunk/Hip Movements (Core)
Supine sit-upSupine twisting sit-up
Decline sit-up
Decline twisting sit-up
Swiss ball crunch
Swiss ball pullover crunch
Supine knee-in
Low-pulley knee-in
Hanging knee-in
Supine two-leg lowering
Decline two-leg lowering
Decline dragon flag
Hanging leg raise
Swiss ball side flexion
Swiss ball twisting side flexion
Side flexion on back extension machine
Standing dumbbell side-bend
Standing barbell side bend
Standing cable side bend
Elbow Flexion Movements (Biceps)
Standing barbell curlStanding EZ-bar curl
Standing cable curl
Standing dumbbell curl
Seated dumbbell curl
Incline dumbbell curl
Preacher barbell curl
Preacher EZ-bar curl
Preacher cable curl
Preacher dumbbell curl
Standing reverse-grip barbell cur
Standing reverse-grip EZ-bar curl
Standing reverse-grip cable curl
Standing reverse-grip dumbbell curl
Seated reverse-grip dumbbell curl
Preacher reverse-grip barbell curl
Preacher reverse-grip EZ-bar curl
Preacher reverse-grip cable curl
Preacher reverse-grip dumbbell curl
Standing hammer curl
Standing midline hammer curl
Seated hammer curl
Seated midline hammer curl
Incline hammer curl
Standing rope curl
Standing twisting rope curl
Lying cable curl
Lying reverse-grip cable curl
Lying rope curl
Lying twisting rope curl
Seated Zottman curl
Preacher Zottman curl
Seated offset-grip curl
Seated twisting offset-grip curl
Incline offset-grip curl
Incline twisting offset-grip curl
Concentration dumbbell curl
Concentration cable curl
Preacher one-arm dumbbell curl
Preacher one-arm cable curl
Elbow Extension Movements (Triceps)
Decline dumbbell triceps extensionDecline dumbbell twisting triceps extension
Decline barbell triceps extension
Decline EZ-bar triceps extension
Flat dumbbell triceps extension
Flat dumbbell twisting triceps extension
Flat barbell triceps extension
Flat EZ-bar triceps extension
Incline dumbbell triceps extension
Incline dumbbell twisting triceps extension
Incline barbell triceps extension
Incline EZ-bar triceps extension
Seated two-arm dumbbell French press
Seated one-arm dumbbell French press
Kneeling two-arm cable French press
Kneeling one-arm cable French press
Seated barbell French press
Seated EZ-bar French press
Standing cable pressdown
Standing reverse-grip cable pressdown
Standing v-handle pressdown
Standing reverse-grip v-handle pressdown
Standing rope pressdown
Incline rope pressdown
Standing one-arm cable pressdown
Standing one-arm reverse-grip cable pressdown
Standing one-arm rope pressdown
