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162 movements · 10 groups
Exercise library.
ChestBench pressMid chest · Lower chest · Front deltsVariationBarbellSee how it’s done⌄
Description
Horizontal press to develop the chest with substantial triceps involvement.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet planted on the floor.
- Keep your feet stable on the floor and your buttocks and upper back still.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows approximately 45–60 degrees from your torso.
- Align your wrists with your forearms.
02 · Execution
Perform the rep
- Lower under control toward the middle of your chest.
- Pause with control briefly at the bottom without bouncing.
- Press along a stable path until the load is above your shoulders.
Technique cue
Fixed shoulder blades and a stable path on every repetition.
Common mistakes- flaring the elbows to 90 degrees
- bouncing off the chest
- bending the wrists backward
- lifting the buttocks
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- With a free barbell, an uncontrolled load can fall onto the chest, throat or face.
- Bouncing or lowering too quickly can cause a pectoral tear and shoulder injury.
- Training close to failure without safety measures increases the risk of a serious accident.
- Poor shoulder–wrist alignment increases joint overload.
- Bouncing and losing control increase the risk of chest or shoulder injury.
ChestBench pressMid chest · Lower chest · Front deltsVariationDumbbellsSee how it’s done⌄
Description
Horizontal press to develop the chest with substantial triceps involvement.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet planted on the floor.
- Keep your feet stable on the floor and your buttocks and upper back still.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows approximately 45–60 degrees from your torso.
- Align your wrists with your forearms.
- Stabilize both sides symmetrically before starting the set.
02 · Execution
Perform the rep
- Lower under control toward the middle of your chest with both sides synchronized.
- Pause briefly with control at the bottom, without impact.
- Rise with neutral wrists and a consistent elbow angle.
Technique cue
Fixed shoulder blades and a stable path on every repetition.
Common mistakes- flaring the elbows to 90 degrees
- bouncing off the chest
- bending the wrists backward
- lifting the buttocks
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- With heavy dumbbells, losing control can cause the load to fall onto the shoulder, chest or face.
- An uneven descent increases the risk of chest and shoulder injury.
- Poor shoulder–wrist alignment increases joint overload.
- Bouncing and losing control increase the risk of chest or shoulder injury.
ChestBench pressMid chest · Lower chest · Front deltsVariationConverging machineSee how it’s done⌄
Description
Horizontal press to develop the chest with substantial triceps involvement.
01 · Setup
Set up the movement
- Adjust the seat and backrest to align your hands with the pressing axis.
- Keep your feet stable on the floor and your buttocks and upper back still.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows approximately 45–60 degrees from your torso.
- Align your wrists with your forearms.
- Position yourself so your hands start at mid-chest height.
02 · Execution
Perform the rep
- Lower under control toward the middle of your chest.
- Pause with control briefly at the bottom without bouncing.
- Press along a stable path until the load is above your shoulders.
Technique cue
Fixed shoulder blades and a stable path on every repetition.
Common mistakes- flaring the elbows to 90 degrees
- bouncing off the chest
- bending the wrists backward
- lifting the buttocks
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces instability, but not range-of-motion errors.
- Lowering too deeply can overload the front of the shoulder.
ChestBench pressMid chest · Lower chest · Front deltsVariationCable crossoverSee how it’s done⌄
Description
Horizontal press to develop the chest with substantial triceps involvement.
01 · Setup
Set up the movement
- Set both pulleys to the same height before starting.
- Keep your feet stable on the floor and your buttocks and upper back still.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows approximately 45–60 degrees from your torso.
- Align your wrists with your forearms.
02 · Execution
Perform the rep
- Step back just enough to maintain continuous tension throughout the repetition.
- Bring your hands together by pressing forward and slightly inward.
- Control the return without letting the load pull back suddenly.
Technique cue
Fixed shoulder blades and a stable path on every repetition.
Common mistakes- losing tension at the end of the return
- moving the shoulders forward at the top
- cutting the movement short
- misaligning the wrists
Safety notes
Open the complete sheet Risks of poor execution
- Poor shoulder–wrist alignment increases joint overload.
- Bouncing and losing control increase the risk of chest or shoulder injury.
ChestBench pressMid chest · Lower chest · Front deltsVariationSmith machineSee how it’s done⌄
Description
Horizontal press to develop the chest with substantial triceps involvement.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your feet stable on the floor and your buttocks and upper back still.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows approximately 45–60 degrees from your torso.
- Align your wrists with your forearms.
- Position yourself so the guided path naturally reaches the middle of your chest.
02 · Execution
Perform the rep
- Lower under control toward the middle of your chest.
- Pause with control briefly at the bottom without bouncing.
- Press along a stable path until the load is above your shoulders.
Technique cue
Fixed shoulder blades and a stable path on every repetition.
Common mistakes- flaring the elbows to 90 degrees
- bouncing off the chest
- bending the wrists backward
- lifting the buttocks
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces the risk of losing control sideways.
- An incorrectly adjusted position can still overload the shoulders and wrists.
ChestWide-grip bench pressMid chest · Lower chest · Front deltsVariationBarbellSee how it’s done⌄
Description
Wide-grip bench press to increase chest emphasis during the press.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet planted on the floor.
- Keep your feet stable on the floor and your buttocks and upper back still.
- Bring your shoulder blades together and down, with your chest out.
- Grip wider than shoulder width, with forearms vertical at the bottom.
- Keep your elbows controlled without extreme flaring.
02 · Execution
Perform the rep
- Lower under control toward the middle of your chest.
- Pause with control briefly at the bottom without bouncing.
- Press along a stable path until the load is above your shoulders.
Technique cue
Fixed shoulder blades and a stable path on every repetition.
Common mistakes- flaring the elbows to 90 degrees
- bouncing off the chest
- bending the wrists backward
- lifting the buttocks
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- With a free barbell, an uncontrolled load can fall onto the chest, throat or face.
- Bouncing or lowering too quickly can cause a pectoral tear and shoulder injury.
- Training close to failure without safety measures increases the risk of a serious accident.
- An excessively wide grip increases stress on the front of the shoulder.
- Bouncing or lowering quickly increases pectoral injury risk.
ChestStanding cable chest pressMid chest · Serratus · Lower chestVariationCable crossoverSee how it’s done⌄
Description
Standing press with continuous tension to target the chest without back support.
01 · Setup
Set up the movement
- Set both pulleys to the same height before starting.
- Use a staggered stance and brace actively to stabilize your torso.
- Keep your chest out, shoulders down and elbows slightly below your hands.
- Keep your wrists neutral and forearms aligned.
02 · Execution
Perform the rep
- Press forward while bringing your hands slightly closer together.
- Contract without rounding your shoulders forward.
- Control the return into a stretch without losing posture.
Technique cue
Continuous tension, stable torso and low shoulders.
Common mistakes- swinging the torso
- moving the shoulders forward at the end of the press
- returning too quickly
- relaxing trunk tension
Safety notes
Open the complete sheet Risks of poor execution
- Swinging increases lower-back strain and reduces work on the target muscles.
- Repeated forward shoulder movement can overload the rotator cuff.
ChestDecline bench pressLower chest · Mid chest · Triceps lateral headVariationBarbellSee how it’s done⌄
Description
Decline press emphasizing recruitment of the sternal fibers of the chest.
01 · Setup
Set up the movement
- Lie on a decline bench and secure your pelvis before starting.
- Keep your body stable, pelvis fixed and shoulder blades together and down.
- Keep your chest open, wrists aligned and elbows at 45–60 degrees.
- Keep your gaze fixed and maintain trunk tension.
02 · Execution
Perform the rep
- Lower under control toward your lower chest.
- Pause briefly without bouncing.
- Press along a stable path to above your shoulders.
Technique cue
Control the descent and maintain a consistent elbow angle.
Common mistakes- bouncing at the bottom
- flaring the elbows too widely
- excessively extending the wrists
- losing trunk tension
Safety notes
Open the complete sheet Risks of poor execution
- With a free barbell, an uncontrolled load can fall onto the chest, throat or face.
- Bouncing or lowering too quickly can cause a pectoral tear and shoulder injury.
- Training close to failure without safety measures increases the risk of a serious accident.
- An abrupt descent increases stress on the shoulder and chest.
- An incorrect path increases the risk of shoulder pain.
ChestDecline bench pressLower chest · Mid chest · Triceps lateral headVariationDumbbellsSee how it’s done⌄
Description
Decline press emphasizing recruitment of the sternal fibers of the chest.
01 · Setup
Set up the movement
- Lie on a decline bench and secure your pelvis before starting.
- Keep your body stable, pelvis fixed and shoulder blades together and down.
- Keep your chest open, wrists aligned and elbows at 45–60 degrees.
- Keep your gaze fixed and maintain trunk tension.
- Stabilize both sides before lowering to avoid imbalance.
02 · Execution
Perform the rep
- Lower under control toward your lower chest.
- Pause briefly without bouncing.
- Press along a stable path to above your shoulders.
Technique cue
Control the descent and maintain a consistent elbow angle.
Common mistakes- bouncing at the bottom
- flaring the elbows too widely
- excessively extending the wrists
- losing trunk tension
Safety notes
Open the complete sheet Risks of poor execution
- With heavy dumbbells, losing control can cause the load to fall onto the shoulder, chest or face.
- An uneven descent increases the risk of chest and shoulder injury.
- An abrupt descent increases stress on the shoulder and chest.
- An incorrect path increases the risk of shoulder pain.
ChestDecline bench pressLower chest · Mid chest · Triceps lateral headVariationSmith machineSee how it’s done⌄
Description
Decline press emphasizing recruitment of the sternal fibers of the chest.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your body stable, pelvis fixed and shoulder blades together and down.
- Keep your chest open, wrists aligned and elbows at 45–60 degrees.
- Keep your gaze fixed and maintain trunk tension.
- Adjust your position to follow a comfortable guided path.
02 · Execution
Perform the rep
- Lower under control toward your lower chest.
- Pause briefly without bouncing.
- Press along a stable path to above your shoulders.
Technique cue
Control the descent and maintain a consistent elbow angle.
Common mistakes- bouncing at the bottom
- flaring the elbows too widely
- excessively extending the wrists
- losing trunk tension
Safety notes
Open the complete sheet Risks of poor execution
- The guided movement reduces lateral instability.
- Positioning yourself too high or too low beneath the bar can overload the shoulders.
ChestGuillotine pressUpper chest · Front delts · Mid chestVariationSmith machineSee how it’s done⌄
Description
Very wide press variation targeting the upper chest with a strict guided path.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your shoulder blades together and down, with your chest high.
- Keep your elbows very wide but controlled and wrists neutral.
- Set the path toward your upper chest.
02 · Execution
Perform the rep
- Lower slowly toward your upper chest.
- Stop before any shoulder pain occurs.
- Press with your shoulders down along the same path.
Technique cue
Controlled range and no pain at the front of the shoulder.
Common mistakes- lowering too deeply
- letting the elbows move without control
- bouncing at the bottom
- raising the shoulders
Safety notes
Open the complete sheet Risks of poor execution
- This variation is demanding on the front of the shoulder.
- Forcing the range or using too much weight increases the risk of injury.
ChestIncline bench pressUpper chest · Front delts · Mid chestVariationBarbellSee how it’s done⌄
Description
Press at a slight incline to target the upper chest with assistance from the triceps.
01 · Setup
Set up the movement
- Set an incline bench to approximately 15–30° and support your upper back.
- Set the incline between 15 and 30 degrees.
- Plant your feet on the floor and keep your buttocks and upper back stable.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows 45–60 degrees from your torso and wrists aligned.
02 · Execution
Perform the rep
- Lower under control toward your upper chest.
- Keep your forearms vertical and maintain the same elbow angle.
- Press upward firmly without abrupt lockout.
Technique cue
Elbows at 45–60 degrees and a stable path throughout.
Common mistakes- setting the incline too high
- spreading the elbows to 90 degrees
- bouncing at the bottom
- bending the wrists out of alignment
- lowering without control
Safety notes
Open the complete sheet Risks of poor execution
- With a free barbell, an uncontrolled load can fall onto the chest, throat or face.
- Bouncing or lowering too quickly can cause a pectoral tear and shoulder injury.
- Training close to failure without safety measures increases the risk of a serious accident.
- An incorrect path overloads the shoulders and wrists.
- Bouncing at the bottom increases the risk of pain and injury.
ChestIncline bench pressUpper chest · Front delts · Mid chestVariationDumbbellsSee how it’s done⌄
Description
Press at a slight incline to target the upper chest with assistance from the triceps.
01 · Setup
Set up the movement
- Set an incline bench to approximately 15–30° and support your upper back.
- Set the incline between 15 and 30 degrees.
- Plant your feet on the floor and keep your buttocks and upper back stable.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows 45–60 degrees from your torso and wrists aligned.
- Stabilize each side and use the same range on the right and left.
02 · Execution
Perform the rep
- Lower under control toward your upper chest.
- Keep your forearms vertical and maintain the same elbow angle.
- Press upward firmly without abrupt lockout.
Technique cue
Elbows at 45–60 degrees and a stable path throughout.
Common mistakes- setting the incline too high
- spreading the elbows to 90 degrees
- bouncing at the bottom
- bending the wrists out of alignment
- lowering without control
Safety notes
Open the complete sheet Risks of poor execution
- With heavy dumbbells, losing control can cause the load to fall onto the shoulder, chest or face.
- An uneven descent increases the risk of chest and shoulder injury.
- An incorrect path overloads the shoulders and wrists.
- Bouncing at the bottom increases the risk of pain and injury.
ChestIncline bench pressUpper chest · Front delts · Mid chestVariationConverging machineSee how it’s done⌄
Description
Press at a slight incline to target the upper chest with assistance from the triceps.
01 · Setup
Set up the movement
- Adjust the seat and backrest to align your hands with the pressing axis.
- Set the incline between 15 and 30 degrees.
- Plant your feet on the floor and keep your buttocks and upper back stable.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows 45–60 degrees from your torso and wrists aligned.
02 · Execution
Perform the rep
- Lower under control with your chest open.
- Maintain the converging path without compensating with your shoulders.
- Press to the top at a steady tempo.
Technique cue
Elbows at 45–60 degrees and a stable path throughout.
Common mistakes- setting the incline too high
- spreading the elbows to 90 degrees
- bouncing at the bottom
- bending the wrists out of alignment
- lowering without control
Safety notes
Open the complete sheet Risks of poor execution
- The guided movement reduces the risk of losing the path.
- Forcing the bottom range can still overload the front of the shoulder.
ChestIncline bench pressUpper chest · Front delts · Mid chestVariationSmith machineSee how it’s done⌄
Description
Press at a slight incline to target the upper chest with assistance from the triceps.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Set the incline between 15 and 30 degrees.
- Plant your feet on the floor and keep your buttocks and upper back stable.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows 45–60 degrees from your torso and wrists aligned.
- Position yourself so the guided path reaches your upper chest.
02 · Execution
Perform the rep
- Lower under control toward your upper chest.
- Keep your forearms vertical and maintain the same elbow angle.
- Press upward firmly without abrupt lockout.
Technique cue
Elbows at 45–60 degrees and a stable path throughout.
Common mistakes- setting the incline too high
- spreading the elbows to 90 degrees
- bouncing at the bottom
- bending the wrists out of alignment
- lowering without control
Safety notes
Open the complete sheet Risks of poor execution
- The guided path is more stable than free weights.
- An incorrect position beneath the bar can create shoulder strain.
ChestReverse-grip incline pressUpper chest · Triceps lateral head · Triceps medial headVariationSmith machineSee how it’s done⌄
Description
Reverse-grip incline press to emphasize the upper chest along a guided path.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Use a slight incline with your shoulder blades together and down.
- Use a comfortable reverse grip with wrists aligned with your forearms.
- Keep your elbows close to 45 degrees from your torso.
02 · Execution
Perform the rep
- Lower slowly toward your upper chest.
- Keep your wrists stable and elbows controlled.
- Press along a steady line without abrupt movement.
Technique cue
Firm wrists and controlled elbows throughout the range.
Common mistakes- gripping too narrowly or too widely
- letting the wrists bend out of alignment
- lowering too quickly
- losing shoulder-blade position
Safety notes
Open the complete sheet Risks of poor execution
- A poorly positioned reverse grip can increase loading on the wrists and elbows.
- Fast execution increases the risk of joint irritation.
ChestChest dipsLower chest · Mid chest · Triceps lateral headVariationMachineSee how it’s done⌄
Description
Dips with a forward torso lean to emphasize chest work.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Lean your torso slightly forward with your chest out.
- Keep your shoulder blades low and stable.
- Keep your elbows at a natural angle, neither tucked against your body nor fully spread sideways.
- Use the assisted path to maintain a consistent range.
02 · Execution
Perform the rep
- Lower in a controlled manner to a comfortable depth.
- Push to rise without losing your torso lean.
- Keep your body braced and avoid all swinging.
Technique cue
Keep your torso leaning forward and control the descent on every repetition.
Common mistakes- straightening the torso during the set
- raising the shoulders toward the ears
- lowering too quickly
- using a partial range
Safety notes
Open the complete sheet Risks of poor execution
- The guided movement reduces stabilization demands but does not protect against a forced range.
- Abrupt lockout at the top can overload the elbows.
ChestChest dipsLower chest · Mid chest · Triceps lateral headVariationBodyweightSee how it’s done⌄
Description
Dips with a forward torso lean to emphasize chest work.
01 · Setup
Set up the movement
- Lean your torso slightly forward with your chest out.
- Keep your shoulder blades low and stable.
- Keep your elbows at a natural angle, neither tucked against your body nor fully spread sideways.
02 · Execution
Perform the rep
- Lower in a controlled manner to a comfortable depth.
- Push to rise without losing your torso lean.
- Keep your body braced and avoid all swinging.
Technique cue
Keep your torso leaning forward and control the descent on every repetition.
Common mistakes- straightening the torso during the set
- raising the shoulders toward the ears
- lowering too quickly
- using a partial range
Safety notes
Open the complete sheet Risks of poor execution
- Losing control at the bottom places a heavy load on the shoulders.
- Excessive swinging increases the risk of sternum or shoulder pain.
ChestGironda dipsLower chest · Mid chest · Triceps lateral headVariationBodyweightSee how it’s done⌄
Description
Chest-focused dip variation with very wide elbows and strong adduction at the bottom.
01 · Setup
Set up the movement
- Keep your shoulders down and chest open.
- Lean your torso slightly forward.
- Keep your elbows wide throughout.
02 · Execution
Perform the rep
- Lower under control into a comfortable chest stretch without losing shoulder position.
- Push firmly to rise without snapping your elbows into lockout.
- Maintain the same torso angle throughout the repetition.
Technique cue
Leaning torso, shoulders down and wide but controlled elbows.
Common mistakes- raising the shoulders at the top
- lowering too deeply without control
- bouncing at the bottom
- stopping halfway through the range
Safety notes
Open the complete sheet Risks of poor execution
- The very wide elbow position increases stress on the front of the shoulder.
- An aggressive, uncontrolled descent can cause shoulder or sternum pain.
ChestFlat chest flyMid chest · Lower chest · Upper chestVariationDumbbellsSee how it’s done⌄
Description
Fly with slightly bent arms to isolate the chest through a wide arc.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet planted on the floor.
- Bring your shoulder blades together and down, with your chest out.
- Keep your arms slightly bent at a fixed angle.
- Keep your wrists neutral and shoulders down.
02 · Execution
Perform the rep
- Lower in a wide arc into a comfortable stretch.
- Maintain the same elbow bend.
- Bring your arms together in an arc by contracting your chest.
Technique cue
Controlled arc, fixed elbows and low shoulders.
Common mistakes- turning the fly into a press
- using too deep a range
- raising the shoulders
- descending quickly
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the range increases tension at the pectoral attachment.
- Lack of control can overload the front of the shoulder.
ChestFlat chest flyMid chest · Lower chest · Upper chestVariationCable crossoverSee how it’s done⌄
Description
Flat cable fly primarily targeting the sternal portion, with secondary clavicular and abdominal recruitment.
01 · Setup
Set up the movement
- Set both pulleys to the same height before starting.
- Use a staggered stance, stable trunk and open chest.
- Keep your elbows slightly bent and fixed.
- Keep your shoulder blades down to protect your shoulders.
02 · Execution
Perform the rep
- Bring the handles forward in an arc at chest height until they meet at mid-chest.
- Contract firmly without turning the movement into a press or letting your shoulders move forward.
- Control the opening into the stretch with a stable torso and the same elbow angle.
Technique cue
Controlled arc and fixed elbows throughout the repetition.
Common mistakes- changing the elbow bend
- moving the shoulders forward at the end of the repetition
- returning too quickly
- cutting the movement short
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the backward stretch can overload the front of the shoulder.
- An abrupt return increases the risk of tendon pain.
ChestDecline chest flyLower chest · Mid chest · Biceps short headVariationDumbbellsSee how it’s done⌄
Description
Decline fly to emphasize the sternal portion of the chest.
01 · Setup
Set up the movement
- Lie on a decline bench and secure your pelvis before starting.
- Bring your shoulder blades together and down, with your chest out.
- Keep your arms slightly bent at a fixed angle.
- Keep your wrists neutral and shoulders down.
02 · Execution
Perform the rep
- Lower in a wide arc into a comfortable stretch.
- Maintain the same elbow bend.
- Bring your arms together in an arc by contracting your chest.
Technique cue
Controlled arc, fixed elbows and low shoulders.
Common mistakes- turning the fly into a press
- using too deep a range
- raising the shoulders
- descending quickly
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the range increases tension at the pectoral attachment.
- Lack of control can overload the front of the shoulder.
ChestDecline chest flyLower chest · Mid chest · Biceps short headVariationCable crossoverSee how it’s done⌄
Description
Decline fly with high pulleys primarily targeting the abdominal and sternal portions of the chest.
01 · Setup
Set up the movement
- Set both pulleys to the same height before starting.
- Use a staggered stance, stable trunk and open chest.
- Keep your elbows slightly bent and fixed.
- Keep your shoulder blades down to protect your shoulders.
02 · Execution
Perform the rep
- Bring the handles forward and downward in an arc toward the lower chest.
- Squeeze your chest at the end without shrugging or excessively bending your elbows.
- Control the upward return into the stretch with an open torso and the same elbow bend.
Technique cue
Controlled arc and fixed elbows throughout the repetition.
Common mistakes- changing the elbow bend
- moving the shoulders forward at the end of the repetition
- returning too quickly
- cutting the movement short
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the backward stretch can overload the front of the shoulder.
- An abrupt return increases the risk of tendon pain.
ChestIncline chest flyUpper chest · Mid chest · Front deltsVariationDumbbellsSee how it’s done⌄
Description
Incline fly to emphasize the upper chest.
01 · Setup
Set up the movement
- Set an incline bench to approximately 15–30° and support your upper back.
- Use a moderate incline between 15 and 30 degrees.
- Bring your shoulder blades together and down, with your chest out.
- Keep your arms slightly bent with a fixed angle.
02 · Execution
Perform the rep
- Lower in a wide arc into a comfortable stretch.
- Maintain the same elbow bend.
- Bring your arms together in an arc by contracting your chest.
Technique cue
Controlled arc, fixed elbows and low shoulders.
Common mistakes- using too steep an incline
- raising the shoulders
- turning the movement into a press instead of a fly
- descending without control
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the range increases tension at the pectoral attachment.
- Lack of control can overload the front of the shoulder.
ChestIncline chest flyUpper chest · Mid chest · Front deltsVariationCable crossoverSee how it’s done⌄
Description
Incline fly with low pulleys primarily emphasizing the clavicular and sternal portions of the chest.
01 · Setup
Set up the movement
- Set both pulleys to the same height before starting.
- Use a staggered stance, stable trunk and open chest.
- Keep your elbows slightly bent and fixed.
- Keep your shoulder blades down to protect your shoulders.
02 · Execution
Perform the rep
- Guide the handles forward and upward in an arc toward the upper chest.
- Contract without turning the movement into a press and keep your shoulders down.
- Lower slowly into a comfortable stretch while maintaining the same elbow angle.
Technique cue
Controlled arc and fixed elbows throughout the repetition.
Common mistakes- changing the elbow bend
- moving the shoulders forward at the end of the repetition
- returning too quickly
- cutting the movement short
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the backward stretch can overload the front of the shoulder.
- An abrupt return increases the risk of tendon pain.
ChestPec deck flyMid chest · Lower chest · Front deltsVariationPec deckSee how it’s done⌄
Description
Guided machine fly to isolate the chest along a stable path.
01 · Setup
Set up the movement
- Adjust the seat to align your elbows with the machine's axis.
- Place your chest against the backrest, with your shoulders down and shoulder blades stable.
- Align your elbows with the line of force.
- Align your wrists with your forearms on the handles.
02 · Execution
Perform the rep
- Bring your arms together while keeping your shoulders back.
- Contract without pushing your shoulders forward.
- Control the return into a comfortable stretch.
Technique cue
Chest contraction without rounding your shoulders forward.
Common mistakes- forcing the range on the return
- moving the shoulders forward
- moving too quickly
- lifting the back off the support
Safety notes
Open the complete sheet Risks of poor execution
- Returning too far can overload the front of the shoulder.
- Abrupt movement increases tendon injury risk.
ChestFloor pressTriceps lateral head · Triceps medial head · Mid chestVariationBarbellSee how it’s done⌄
Description
Horizontal floor press with a reduced range to limit the stretch at the bottom.
01 · Setup
Set up the movement
- Keep your back and trunk stable, shoulder blades together and shoulders down.
- Keep your forearms vertical and wrists neutral.
- Keep your elbows at a controlled angle, neither tucked against your body nor spread to 90 degrees.
02 · Execution
Perform the rep
- Lower until your upper arms touch the floor with control.
- Pause briefly without rebounding.
- Press upward while keeping the path stable.
Technique cue
Controlled floor contact, then a controlled press without bouncing.
Common mistakes- hitting the floor with the arms
- misaligning the wrists
- flaring the elbows too widely
- losing trunk tension
Safety notes
Open the complete sheet Risks of poor execution
- Hitting the floor forcefully can overload the elbows and shoulders.
- An unstable path increases joint strain.
ChestFloor pressTriceps lateral head · Triceps medial head · Mid chestVariationDumbbellsSee how it’s done⌄
Description
Horizontal floor press with a reduced range to limit the stretch at the bottom.
01 · Setup
Set up the movement
- Keep your back and trunk stable, shoulder blades together and shoulders down.
- Keep your forearms vertical and wrists neutral.
- Keep your elbows at a controlled angle, neither tucked against your body nor spread to 90 degrees.
- Check that both sides rise and lower symmetrically.
02 · Execution
Perform the rep
- Lower until your upper arms touch the floor with control.
- Pause briefly without rebounding.
- Press upward while keeping the path stable.
Technique cue
Controlled floor contact, then a controlled press without bouncing.
Common mistakes- hitting the floor with the arms
- misaligning the wrists
- flaring the elbows too widely
- losing trunk tension
Safety notes
Open the complete sheet Risks of poor execution
- Hitting the floor forcefully can overload the elbows and shoulders.
- An unstable path increases joint strain.
ChestHex pressMid chest · Lower chest · Triceps medial headVariationDumbbellsSee how it’s done⌄
Description
Close press with continuous inward pressure to strongly target the chest.
01 · Setup
Set up the movement
- Keep your shoulder blades together, chest out and wrists neutral.
- Keep your hands close with constant inward pressure.
- Keep your elbows at a moderate angle near your torso.
02 · Execution
Perform the rep
- Lower while maintaining inward pressure between your hands.
- Pause briefly with control at the bottom.
- Rise without losing inward pressure or wrist alignment.
Technique cue
Maintain constant inward pressure throughout the set.
Common mistakes- releasing pressure at the top
- bending the wrists out of alignment
- lowering too quickly
- raising the shoulders
Safety notes
Open the complete sheet Risks of poor execution
- Poorly controlled pressure can shift loading to the wrists and deltoids.
- An overly fast tempo increases the risk of losing control.
ChestIncline hex pressUpper chest · Triceps medial head · Front deltsVariationDumbbellsSee how it’s done⌄
Description
Hex press at a slight incline to prioritize the upper chest.
01 · Setup
Set up the movement
- Set an incline bench to approximately 15–30° and support your upper back.
- Use an incline between 15 and 30 degrees.
- Keep your shoulder blades together and down, with your chest open.
- Keep your hands close with constant inward pressure.
02 · Execution
Perform the rep
- Lower under control toward your upper chest without losing inward pressure.
- Pause briefly at the bottom.
- Press with your elbows controlled and wrists neutral.
Technique cue
Continuous inward pressure and a stable path at a slight incline.
Common mistakes- setting the incline too high
- releasing pressure at the top
- flaring the elbows too far
- bouncing at the bottom
Safety notes
Open the complete sheet Risks of poor execution
- An excessive incline increases loading on the front of the shoulder.
- Losing inward pressure can shift strain toward the wrists.
ChestTwo-hand landmine pressUpper chest · Mid chestVariationLandmineSee how it’s done⌄
Description
Two-hand diagonal press with a natural path and strong chest tension.
01 · Setup
Set up the movement
- Place the bar in the landmine pivot and check that it is secure.
- Stand with your feet hip-width apart and trunk braced.
- Keep your chest open and shoulders down.
- Place your hands at the center of the load with neutral wrists.
02 · Execution
Perform the rep
- Press diagonally forward without moving your shoulders forward.
- Keep your elbows controlled as you rise.
- Control the descent to the starting point.
Technique cue
Controlled diagonal path and stable trunk.
Common mistakes- swinging the torso
- rounding the shoulders forward
- letting the load drop on the way down
- shortening the range
Safety notes
Open the complete sheet Risks of poor execution
- Excessive swinging increases lower-back strain.
- Pressing with your shoulders forward can cause irritation at the front of the shoulder.
ChestSingle-arm landmine pressUpper chest · Front delts · Mid chestVariationLandmineSee how it’s done⌄
Description
Single-arm diagonal press combining chest work, front-deltoid work and trunk stability.
01 · Setup
Set up the movement
- Place the bar in the landmine pivot and check that it is secure.
- Keep your feet stable, trunk braced and pelvis neutral.
- Keep the working shoulder blade stable and shoulder down.
- Keep your wrist neutral and elbow pointing forward.
02 · Execution
Perform the rep
- Press diagonally forward and upward.
- Keep your torso still without unwanted rotation.
- Control the return to the starting position.
Technique cue
Press diagonally without rotating your trunk.
Common mistakes- rotating the torso
- raising the shoulder at the end of the press
- returning too quickly
- flaring the elbow excessively
Safety notes
Open the complete sheet Risks of poor execution
- Insufficient trunk tension can cause lower-back overload.
- Repeated shoulder elevation can overload the joint.
ChestPush-upMid chest · Lower chest · Front deltsVariationFloorSee how it’s done⌄
Description
Bodyweight press to develop the chest, triceps and trunk control.
01 · Setup
Set up the movement
- Place your hands beneath or slightly wider than your shoulders.
- Align your body from head to heels.
- Keep your shoulder blades stable, trunk active and gaze toward the floor.
02 · Execution
Perform the rep
- Lower your body as one unit to a comfortable depth.
- Keep your elbows around 45 degrees.
- Push without losing body alignment.
Technique cue
Braced body in a straight line throughout the repetition.
Common mistakes- letting the pelvis sag
- holding the buttocks too high
- spreading the elbows sideways
- using an inconsistent range
Safety notes
Open the complete sheet Risks of poor execution
- Repeated loss of alignment can load the wrists and lower back.
- Excessively wide elbows increase shoulder stress.
ChestArcher push-upMid chest · Triceps lateral head · Triceps medial headVariationFloorSee how it’s done⌄
Description
Asymmetric push-up with a lateral weight shift to increase chest intensity.
01 · Setup
Set up the movement
- Place your hands wider than in a standard push-up.
- Keep your body braced, hips stable and shoulders down.
- Keep the opposite arm straighter during the descent.
02 · Execution
Perform the rep
- Lower toward the working side while keeping your trunk aligned.
- Push back to the center without rotating your pelvis.
- Alternate sides with the same control.
Technique cue
Shift the load sideways without twisting your pelvis.
Common mistakes- rotating the trunk
- lowering too quickly
- raising the shoulder on the loaded side
- using a shorter range on one side
Safety notes
Open the complete sheet Risks of poor execution
- Poorly controlled imbalance overloads the wrist and shoulder on the loaded side.
- Rapid technical fatigue increases the risk of lower-back compensation.
ChestDecline push-upUpper chest · Front delts · Mid chestVariationFloorSee how it’s done⌄
Description
Decline push-up to emphasize the upper chest.
01 · Setup
Set up the movement
- Place your feet on a stable elevated support, such as a bench or box, before starting.
- Keep your body in a straight line from head to feet.
- Keep your hands stable, shoulders down and trunk active.
- Maintain a controlled elbow angle throughout the set.
02 · Execution
Perform the rep
- Lower your body as one unit toward the floor with control.
- Pause briefly with control and no bounce.
- Rise without losing trunk–pelvis alignment.
Technique cue
Maintain body alignment despite the decline angle.
Common mistakes- letting the pelvis drop
- flaring the elbows too widely
- using a partial range
- letting the load drop on the way down
Safety notes
Open the complete sheet Risks of poor execution
- This variation places more load on the front of the shoulder.
- Poor technique increases wrist and shoulder stress.
ChestIncline push-upLower chest · Mid chest · Triceps lateral headVariationFloorSee how it’s done⌄
Description
Incline push-up to reduce difficulty while maintaining effective chest work.
01 · Setup
Set up the movement
- Place your hands on a stable elevated support, such as a bench or box, before starting.
- Keep your body braced in a straight line.
- Keep your hands stable and shoulders down.
- Keep your elbows at a moderate angle and wrists neutral.
02 · Execution
Perform the rep
- Lower under control to a comfortable depth.
- Push without breaking your body line.
- Maintain the same tempo from the start to the end of the set.
Technique cue
Prioritize posture quality over speed.
Common mistakes- compensating with the pelvis
- not lowering far enough
- rounding the shoulders forward
- using an irregular tempo
Safety notes
Open the complete sheet Risks of poor execution
- Risk is low if posture remains controlled.
- Repeated shoulder rounding can cause irritation at the front of the shoulder.
ChestWide-grip push-upMid chest · Front delts · Lower chestVariationFloorSee how it’s done⌄
Description
Wide-grip push-up to increase chest emphasis.
01 · Setup
Set up the movement
- Place your hands wider than your shoulders with wrists aligned.
- Keep your body braced and shoulders down.
- Keep your elbows controlled without extreme flaring.
02 · Execution
Perform the rep
- Lower with control to a comfortable depth.
- Keep your trunk stable and elbow angle consistent.
- Press to the top without aggressive lockout.
Technique cue
Controlled wide grip without excessive elbow flare.
Common mistakes- placing the hands too wide
- spreading the elbows to 90 degrees
- losing body alignment
- bouncing at the bottom
Safety notes
Open the complete sheet Risks of poor execution
- Excessive width increases stress on the front of the shoulder.
- Bouncing at the bottom increases pectoral injury risk.
ChestSpiderman push-upMid chest · Obliques · AbsVariationFloorSee how it’s done⌄
Description
Push-up with a lateral knee drive to combine chest pressing and dynamic core work.
01 · Setup
Set up the movement
- Start in a standard push-up position with firm trunk tension.
- Keep your shoulders down, hands stable and gaze on the floor.
- Prepare to bring your knee toward your elbow on each descent.
02 · Execution
Perform the rep
- Lower while bringing one knee toward the elbow on the same side.
- Push up while returning to the neutral position.
- Alternate right and left without losing your body line.
Technique cue
Control the push-up first, then add the knee drive without losing alignment.
Common mistakes- rotating the pelvis
- bringing the knee forward without control
- shortening the push-up range
- raising the shoulders
Safety notes
Open the complete sheet Risks of poor execution
- Excessive rotation can overload the lower back and shoulders.
- Insufficient trunk tension increases the risk of wrist or shoulder pain.
ChestKneeling push-upMid chest · Lower chest · Front deltsVariationFloorSee how it’s done⌄
Description
Easier push-up variation for practicing pressing technique.
01 · Setup
Set up the movement
- Keep your knees on the floor, trunk braced and hips aligned.
- Keep your hands stable, shoulders down and gaze on the floor.
- Keep your elbows at a controlled angle.
02 · Execution
Perform the rep
- Lower your body as one unit to a comfortable depth.
- Rise while maintaining active trunk tension.
- Maintain a steady tempo without abrupt movement.
Technique cue
Master the full technique before seeking greater intensity.
Common mistakes- letting the pelvis sag
- using a partial range
- flaring the elbows too widely
- descending quickly
Safety notes
Open the complete sheet Risks of poor execution
- Risk is low with controlled posture.
- Repeated poor alignment can overload the wrists and shoulders.
ChestPulloverLats · Lower chest · SerratusVariationBarbellSee how it’s done⌄
Description
Shoulder extension movement that deeply stretches the pectoralis major in the lowered position.
01 · Setup
Set up the movement
- Lie on a flat bench with your head and upper back well supported.
- Keep your torso stable, shoulder blades controlled and pelvis fixed.
- Keep your arms slightly bent and maintain that angle.
- Keep your wrists neutral and grip stable.
02 · Execution
Perform the rep
- Lower in an arc behind your head into a comfortable stretch.
- Pause briefly without forcing the range.
- Bring the load back above your chest with control.
Technique cue
Comfortable range and nearly fixed arms.
Common mistakes- bending the elbows excessively
- excessive lower-back arching
- lowering too deeply
- returning explosively
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the range can overload the shoulders and rib cage.
- Excessive arching overloads the lower back.
ChestPulloverLats · Lower chest · SerratusVariationDumbbellSee how it’s done⌄
Description
Pullover with one load held in both hands to stretch and contract the chest with control.
01 · Setup
Set up the movement
- Lie on a flat bench with your head and upper back well supported.
- Keep your torso stable, shoulder blades controlled and pelvis fixed.
- Keep your arms slightly bent and maintain that angle.
- Keep your wrists neutral around the load.
02 · Execution
Perform the rep
- Lower in an arc behind your head at a slow tempo.
- Stop before any lower-back compensation.
- Bring the load back above your chest while keeping your arms almost fixed.
Technique cue
Controlled arc without excessive back arching.
Common mistakes- changing the elbow angle
- lowering too far
- returning too abruptly
- raising the shoulders
Safety notes
Open the complete sheet Risks of poor execution
- An uncontrolled range can overload the shoulders and lower back.
- An overly fast tempo increases the risk of painful strain.
ChestScapula dipsSerratus · Lower traps · Lower chestVariationBodyweightSee how it’s done⌄
Description
Straight-arm scapular movement on parallel bars to target the serratus anterior, with secondary lower-chest involvement.
01 · Setup
Set up the movement
- Start at the top of a dip with your arms straight.
- Lean your torso slightly forward and keep your back slightly rounded.
- Keep your elbows straight without hyperextending and stabilize your neck.
02 · Execution
Perform the rep
- Let your body lower slightly by relaxing only your shoulder blades, without bending your elbows.
- Then push through the floor or bars to rise through controlled scapular protraction and depression.
- Repeat through a short but controlled range without turning it into regular dips.
Technique cue
Keep your arms straight; the movement comes only from your shoulder blades.
Common mistakes- bending the elbows
- lowering too far as in a regular dip
- shrugging toward the ears
- losing trunk bracing
Safety notes
Open the complete sheet Risks of poor execution
- Turning the movement into regular dips unnecessarily increases shoulder strain.
- Fully relaxing the shoulders at the bottom can irritate the front of the shoulder.
ChestSvend pressMid chest · Front deltsVariationWeight plateSee how it’s done⌄
Description
Forward press with continuous inward pressure to strongly recruit the chest.
01 · Setup
Set up the movement
- Maintain an upright posture, open chest and low shoulders.
- Press your hands continuously against each other.
- Keep your wrists neutral and elbows controlled.
02 · Execution
Perform the rep
- Press forward while maintaining inward pressure.
- Contract without moving your shoulders forward.
- Return slowly without releasing the pressure.
Technique cue
Continuous inward pressure from start to finish.
Common mistakes- releasing the pressure
- rounding the shoulders forward
- returning too quickly
- relaxing trunk tension
Safety notes
Open the complete sheet Risks of poor execution
- Losing posture can shift strain to the shoulders.
- An overly abrupt tempo can overload the wrists and elbows.
BackY raiseLower traps · Mid traps · Rear deltsVariationDumbbellsSee how it’s done⌄
Description
Y raise in the scapular plane, primarily targeting the lower traps with a strong emphasis on scapular control.
01 · Setup
Set up the movement
- Lean your torso slightly forward or support your chest, depending on the support available.
- Hold the dumbbells with your arms almost straight and thumbs pointing up or in a neutral position.
- Bring your shoulder blades together before starting, lower your shoulders and keep your ribs stable to avoid arching.
02 · Execution
Perform the rep
- Raise your arms in a Y in the scapular plane without shrugging, keeping your shoulder blades together throughout the set.
- Prefer light dumbbells to keep the movement controlled and target the lower traps correctly.
- Allow your shoulder blades to rotate upward and settle downward without bending your elbows.
- Lower slowly along the same path with a stable rib cage.
Technique cue
Raise into a Y using your lower traps with low shoulder blades, not your neck.
Common mistakes- shrugging toward the ears
- arching to finish the lift
- bending the elbows deeply
- swinging the dumbbells
Safety notes
Open the complete sheet Risks of poor execution
- Compensating with the upper traps overloads the neck.
- Excessive swinging reduces work on the target muscles and increases shoulder stress.
BackBack extensionSpinal erectors · Multifidus · Glute maxVariation45° benchSee how it’s done⌄
Description
Hip-hinge movement to strengthen the posterior chain and lower back.
01 · Setup
Set up the movement
- Position yourself securely on the 45° bench with your torso supported.
- Keep your feet stable, back neutral and abdominals braced.
- Prepare to move your hips backward and keep your neck aligned.
- Keep your chest open and shoulders down.
02 · Execution
Perform the rep
- Move your hips backward while keeping your back neutral.
- Lower until you feel a stretch in the backs of your thighs.
- Rise by pushing your hips forward without abrupt movement.
Technique cue
Hips back and a neutral back throughout.
Common mistakes- rounding the back
- bending the knees excessively
- rising explosively without control
- using an uncontrolled range
Safety notes
Open the complete sheet Risks of poor execution
- Losing a neutral lower-back position increases the risk of lower-back injury.
BackBack extensionSpinal erectors · Multifidus · Glute maxVariationMachineSee how it’s done⌄
Description
Hip-hinge movement to strengthen the posterior chain and lower back.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your feet stable, back neutral and abdominals braced.
- Prepare to move your hips backward and keep your neck aligned.
- Keep your chest open and shoulders down.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Move your hips backward while keeping your back neutral.
- Lower until you feel a stretch in the backs of your thighs.
- Rise by pushing your hips forward without abrupt movement.
Technique cue
Hips back and a neutral back throughout.
Common mistakes- rounding the back
- bending the knees excessively
- rising explosively without control
- using an uncontrolled range
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BackRotator-cuff face pullRotator cuff · Rear delts · Lower trapsVariationCableSee how it’s done⌄
Description
Face pull to strengthen the upper back and improve scapular control.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, chest open and shoulders down.
- Keep your elbows at shoulder height and wrists aligned.
- Engage your shoulder blades from the start.
02 · Execution
Perform the rep
- Pull toward your face while opening your elbows.
- Contract by bringing your shoulder blades together.
- Return slowly into a controlled stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Pull with your upper back, not momentum.
Common mistakes- raising the shoulders
- excessive lumbar extension
- returning too quickly
- cutting the range short
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with elevated shoulders can overload the neck.
BackMid-trap face pullMid traps · Rhomboids · Rear deltsVariationCableSee how it’s done⌄
Description
Face pull to strengthen the upper back and improve scapular control.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, chest open and shoulders down.
- Keep your elbows at shoulder height and wrists aligned.
- Engage your shoulder blades from the start.
02 · Execution
Perform the rep
- Pull toward your face while opening your elbows.
- Contract by bringing your shoulder blades together.
- Return slowly into a controlled stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Pull with your upper back, not momentum.
Common mistakes- raising the shoulders
- excessive lumbar extension
- returning too quickly
- cutting the range short
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with elevated shoulders can overload the neck.
BackUpper-trap face pullUpper traps · Mid traps · Rear deltsVariationCableSee how it’s done⌄
Description
Face pull to strengthen the upper back and improve scapular control.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, chest open and shoulders down.
- Keep your elbows at shoulder height and wrists aligned.
- Engage your shoulder blades from the start.
02 · Execution
Perform the rep
- Pull toward your face while opening your elbows.
- Contract by bringing your shoulder blades together.
- Return slowly into a controlled stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Pull with your upper back, not momentum.
Common mistakes- raising the shoulders
- excessive lumbar extension
- returning too quickly
- cutting the range short
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with elevated shoulders can overload the neck.
BackGood morningSpinal erectors · Biceps femoris · SemitendinosusVariationBarbellSee how it’s done⌄
Description
Hip-hinge movement to strengthen the posterior chain and lower back.
01 · Setup
Set up the movement
- Keep your feet stable, back neutral and abdominals braced.
- Prepare to move your hips backward and keep your neck aligned.
- Keep your chest open and shoulders down.
02 · Execution
Perform the rep
- Move your hips backward while keeping your back neutral.
- Lower until you feel a stretch in the backs of your thighs.
- Rise by pushing your hips forward without abrupt movement.
Technique cue
Hips back and a neutral back throughout.
Common mistakes- rounding the back
- bending the knees excessively
- rising explosively without control
- using an uncontrolled range
Safety notes
Open the complete sheet Risks of poor execution
- Losing a neutral lower-back position increases the risk of lower-back injury.
BackKelso shrugMid traps · Lower traps · RhomboidsVariationBarbellSee how it’s done⌄
Description
Controlled shoulder shrug to target the trapezius muscles.
01 · Setup
Set up the movement
- Keep your spine neutral, trunk braced and arms straight.
- Start with your shoulders down.
- Use a firm grip with neutral wrists.
02 · Execution
Perform the rep
- Raise your shoulders vertically without rolling them forward.
- Hold the contraction at the top for a moment.
- Lower slowly into a controlled stretch.
Technique cue
Controlled vertical shrug without shoulder rotation.
Common mistakes- rolling the shoulders
- moving too abruptly
- letting the trunk swing
- using an incomplete range
Safety notes
Open the complete sheet Risks of poor execution
- Repeated abrupt movement can overload the neck region.
BackKelso shrugMid traps · Lower traps · RhomboidsVariationDumbbellsSee how it’s done⌄
Description
Controlled shoulder shrug to target the trapezius muscles.
01 · Setup
Set up the movement
- Keep your spine neutral, trunk braced and arms straight.
- Start with your shoulders down.
- Use a firm grip with neutral wrists.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Raise your shoulders vertically without rolling them forward.
- Hold the contraction at the top for a moment.
- Lower slowly into a controlled stretch.
Technique cue
Controlled vertical shrug without shoulder rotation.
Common mistakes- rolling the shoulders
- moving too abruptly
- letting the trunk swing
- using an incomplete range
Safety notes
Open the complete sheet Risks of poor execution
- Repeated abrupt movement can overload the neck region.
BackKelso shrugMid traps · Lower traps · RhomboidsVariationMachineSee how it’s done⌄
Description
Controlled shoulder shrug to target the trapezius muscles.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your spine neutral, trunk braced and arms straight.
- Start with your shoulders down.
- Use a firm grip with neutral wrists.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Raise your shoulders vertically without rolling them forward.
- Hold the contraction at the top for a moment.
- Lower slowly into a controlled stretch.
Technique cue
Controlled vertical shrug without shoulder rotation.
Common mistakes- rolling the shoulders
- moving too abruptly
- letting the trunk swing
- using an incomplete range
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BackStraight-arm pulldownLats · Teres major · Triceps long headVariationCableSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.
BackMeadows rowLats · Teres major · Lower trapsVariationBarbellSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Place one end of the bar in a landmine pivot or stable corner.
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
BackRack pullSpinal erectors · Glute max · Upper trapsVariationBarbellSee how it’s done⌄
Description
Hip-hinge movement to strengthen the posterior chain and lower back.
01 · Setup
Set up the movement
- Set the bar on the rack's safety supports at the intended height before pulling.
- Keep your feet stable, back neutral and abdominals braced.
- Prepare to move your hips backward and keep your neck aligned.
- Keep your chest open and shoulders down.
02 · Execution
Perform the rep
- Move your hips backward while keeping your back neutral.
- Lower until you feel a stretch in the backs of your thighs.
- Rise by pushing your hips forward without abrupt movement.
Technique cue
Hips back and a neutral back throughout.
Common mistakes- rounding the back
- bending the knees excessively
- rising explosively without control
- using an uncontrolled range
Safety notes
Open the complete sheet Risks of poor execution
- Losing a neutral lower-back position increases the risk of lower-back injury.
BackOne-arm dumbbell rowLats · Teres major · RhomboidsVariationDumbbellSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
BackHigh rowRear delts · Mid traps · RhomboidsVariationBarbellSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
BackHigh rowRear delts · Mid traps · RhomboidsVariationMachineSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BackHigh rowRear delts · Mid traps · RhomboidsVariationCableSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
BackWide-grip rowRhomboids · Mid traps · Lower trapsVariationBarbellSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
BackWide-grip rowRhomboids · Mid traps · Lower trapsVariationMachineSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BackWide-grip rowRhomboids · Mid traps · Lower trapsVariationCableSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
BackClose-grip rowLats · Teres major · RhomboidsVariationBarbellSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
BackClose-grip rowLats · Teres major · RhomboidsVariationMachineSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BackClose-grip rowLats · Teres major · RhomboidsVariationCableSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
BackYates rowLats · Teres major · RhomboidsVariationBarbellSee how it’s done⌄
Description
Horizontal pull to develop back thickness and postural control.
01 · Setup
Set up the movement
- Keep your torso stable, back neutral and chest open.
- Keep your shoulders down and shoulder blades engaged.
- Align your wrists and grip firmly.
02 · Execution
Perform the rep
- Pull your elbows backward while keeping your trunk still.
- Contract between your shoulder blades.
- Return slowly into a lat stretch.
Technique cue
Contract your shoulder blades at the end of the pull without momentum.
Common mistakes- a rounded back
- using trunk momentum
- raising the elbows too high
- returning abruptly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
BackShrugsUpper traps · Mid trapsVariationBarbellSee how it’s done⌄
Description
Controlled shoulder shrug to target the trapezius muscles.
01 · Setup
Set up the movement
- Keep your spine neutral, trunk braced and arms straight.
- Start with your shoulders down.
- Use a firm grip with neutral wrists.
02 · Execution
Perform the rep
- Raise your shoulders vertically without rolling them forward.
- Hold the contraction at the top for a moment.
- Lower slowly into a controlled stretch.
Technique cue
Controlled vertical shrug without shoulder rotation.
Common mistakes- rolling the shoulders
- moving too abruptly
- letting the trunk swing
- using an incomplete range
Safety notes
Open the complete sheet Risks of poor execution
- Repeated abrupt movement can overload the neck region.
BackShrugsUpper traps · Mid trapsVariationSmith machineSee how it’s done⌄
Description
Controlled shoulder shrug to target the trapezius muscles.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your spine neutral, trunk braced and arms straight.
- Start with your shoulders down.
- Use a firm grip with neutral wrists.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Raise your shoulders vertically without rolling them forward.
- Hold the contraction at the top for a moment.
- Lower slowly into a controlled stretch.
Technique cue
Controlled vertical shrug without shoulder rotation.
Common mistakes- rolling the shoulders
- moving too abruptly
- letting the trunk swing
- using an incomplete range
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BackConverging lat pulldownLats · Teres major · Lower trapsVariationMachineSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BackIso-lateral lat pulldownLats · Teres major · Lower trapsVariationMachineSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BackClose neutral-grip lat pulldownLats · Teres major · Lower trapsVariationStandardSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Sit at the lat pulldown station and secure your thighs beneath the pads.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.
BackOverhand lat pulldown (hollow body)Lats · Teres major · Lower trapsVariationStandardSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Sit at the lat pulldown station and secure your thighs beneath the pads.
- Keep your back straight and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.
BackChest-up overhand lat pulldownTeres major · Lats · Lower trapsVariationStandardSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Sit at the lat pulldown station and secure your thighs beneath the pads.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.
BackUnderhand lat pulldownLats · Teres major · Biceps long headVariationStandardSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Sit at the lat pulldown station and secure your thighs beneath the pads.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.
BackClose neutral-grip pull-upLats · Teres major · Lower trapsVariationStandardSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Hang from a pull-up bar with a firm grip before the first repetition.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.
BackHollow-body pull-upLats · Teres major · Lower trapsVariationStandardSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Hang from a pull-up bar with a firm grip before the first repetition.
- Keep your back straight and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.
BackChest-up pull-upTeres major · Lats · Lower trapsVariationStandardSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Hang from a pull-up bar with a firm grip before the first repetition.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.
BackScapular pull-upLower traps · Mid traps · RhomboidsVariationStandardSee how it’s done⌄
Description
Short scapular movement to strengthen shoulder-blade depression and control.
01 · Setup
Set up the movement
- Hang from a pull-up bar with a firm grip before the first repetition.
- Keep your arms straight and trunk braced.
- Keep your chest open and neck long.
- Avoid any body swinging.
02 · Execution
Perform the rep
- Lower your shoulder blades to raise your body slightly.
- Hold the contraction with your shoulder blades down.
- Release slowly into the full stretch.
Technique cue
The movement comes from your shoulder blades, not your elbows.
Common mistakes- bending the elbows
- swinging the pelvis
- using too short a range
- raising the shoulders at the end of the repetition
Safety notes
Open the complete sheet Risks of poor execution
- Excessive swinging can overload the shoulders and elbows.
BackChin-upLats · Teres major · Biceps long headVariationStandardSee how it’s done⌄
Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Hang from a pull-up bar with a firm grip before the first repetition.
- Keep your chest open and shoulders down.
- Brace your trunk in a stable posture.
- Use a firm grip with wrists aligned.
02 · Execution
Perform the rep
- Pull by bringing your elbows downward.
- Contract your back at the bottom of the movement.
- Return upward slowly into a full lat stretch.
Technique cue
Start by lowering your shoulder blades, then pull with your elbows.
Common mistakes- pulling behind the neck
- swinging the torso
- using an incomplete range
- returning without control
Safety notes
Open the complete sheet Risks of poor execution
- Pulling forcefully with momentum can overload the shoulders and elbows.
ShouldersArnold pressFront delts · Side delts · Triceps lateral headVariationDumbbellsSee how it’s done⌄
Description
Vertical press to develop the shoulders and trunk stability.
01 · Setup
Set up the movement
- Keep your feet stable, trunk braced and pelvis neutral.
- Start with your chest up and shoulders down.
- Keep your wrists aligned and elbows controlled.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower slowly through a range you can control.
- Keep your forearms stable and elbows positioned beneath the load.
- Press vertically without arching your lower back.
Technique cue
Press overhead with your trunk firmly braced.
Common mistakes- excessive lower-back arching
- flaring the elbows too far
- lowering too quickly
- locking out abruptly at the top
Safety notes
Open the complete sheet Risks of poor execution
- Repeated lumbar hyperextension can cause lower-back pain.
ShouldersOverhead pressFront delts · Triceps lateral head · Triceps medial headVariationBarbellSee how it’s done⌄
Description
Vertical press to develop the shoulders and trunk stability.
01 · Setup
Set up the movement
- Keep your feet stable, trunk braced and pelvis neutral.
- Start with your chest up and shoulders down.
- Keep your wrists aligned and elbows controlled.
02 · Execution
Perform the rep
- Lower slowly through a range you can control.
- Keep your forearms stable and elbows positioned beneath the load.
- Press vertically without arching your lower back.
Technique cue
Press overhead with your trunk firmly braced.
Common mistakes- excessive lower-back arching
- flaring the elbows too far
- lowering too quickly
- locking out abruptly at the top
Safety notes
Open the complete sheet Risks of poor execution
- During overhead pressing, an uncontrolled load can fall onto the head, neck or shoulder.
- Excessive arching under heavy load can injure the lower back and intervertebral discs.
- Losing technique near failure without safety measures increases the risk of serious injury.
- Repeated lumbar hyperextension can cause lower-back pain.
ShouldersOverhead pressFront delts · Triceps lateral head · Triceps medial headVariationDumbbellsSee how it’s done⌄
Description
Vertical press to develop the shoulders and trunk stability.
01 · Setup
Set up the movement
- Keep your feet stable, trunk braced and pelvis neutral.
- Start with your chest up and shoulders down.
- Keep your wrists aligned and elbows controlled.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower slowly through a range you can control.
- Keep your forearms stable and elbows positioned beneath the load.
- Press vertically without arching your lower back.
Technique cue
Press overhead with your trunk firmly braced.
Common mistakes- excessive lower-back arching
- flaring the elbows too far
- lowering too quickly
- locking out abruptly at the top
Safety notes
Open the complete sheet Risks of poor execution
- During overhead pressing, an uncontrolled load can fall onto the head, neck or shoulder.
- Excessive arching under heavy load can injure the lower back and intervertebral discs.
- Losing technique near failure without safety measures increases the risk of serious injury.
- Repeated lumbar hyperextension can cause lower-back pain.
ShouldersOverhead pressFront delts · Triceps lateral head · Triceps medial headVariationMachineSee how it’s done⌄
Description
Vertical press to develop the shoulders and trunk stability.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your feet stable, trunk braced and pelvis neutral.
- Start with your chest up and shoulders down.
- Keep your wrists aligned and elbows controlled.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower slowly through a range you can control.
- Keep your forearms stable and elbows positioned beneath the load.
- Press vertically without arching your lower back.
Technique cue
Press overhead with your trunk firmly braced.
Common mistakes- excessive lower-back arching
- flaring the elbows too far
- lowering too quickly
- locking out abruptly at the top
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
ShouldersOverhead pressFront delts · Triceps lateral head · Triceps medial headVariationSmith machineSee how it’s done⌄
Description
Vertical press to develop the shoulders and trunk stability.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your feet stable, trunk braced and pelvis neutral.
- Start with your chest up and shoulders down.
- Keep your wrists aligned and elbows controlled.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower slowly through a range you can control.
- Keep your forearms stable and elbows positioned beneath the load.
- Press vertically without arching your lower back.
Technique cue
Press overhead with your trunk firmly braced.
Common mistakes- excessive lower-back arching
- flaring the elbows too far
- lowering too quickly
- locking out abruptly at the top
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
ShouldersFront raiseFront delts · Upper chest · SerratusVariationBarbellSee how it’s done⌄
Description
Front raise to strengthen the front portion of the shoulder.
01 · Setup
Set up the movement
- Stay upright with your trunk braced and shoulders down.
- Keep your elbows slightly bent and stable.
- Align your wrists from the start.
02 · Execution
Perform the rep
- Raise your arms in front of you to shoulder height.
- Contract briefly at the top.
- Lower slowly into the stretch.
Technique cue
Controlled raise without arching your back.
Common mistakes- swinging the torso
- raising the shoulders
- raising too high
- returning quickly
Safety notes
Open the complete sheet Risks of poor execution
- Using too much weight without control can overload the front of the shoulder.
ShouldersFront raiseFront delts · Upper chest · SerratusVariationWeight plateSee how it’s done⌄
Description
Front raise to strengthen the front portion of the shoulder.
01 · Setup
Set up the movement
- Stay upright with your trunk braced and shoulders down.
- Keep your elbows slightly bent and stable.
- Align your wrists from the start.
02 · Execution
Perform the rep
- Raise your arms in front of you to shoulder height.
- Contract briefly at the top.
- Lower slowly into the stretch.
Technique cue
Controlled raise without arching your back.
Common mistakes- swinging the torso
- raising the shoulders
- raising too high
- returning quickly
Safety notes
Open the complete sheet Risks of poor execution
- Using too much weight without control can overload the front of the shoulder.
ShouldersFront raiseFront delts · Upper chest · SerratusVariationDumbbellsSee how it’s done⌄
Description
Front raise to strengthen the front portion of the shoulder.
01 · Setup
Set up the movement
- Stay upright with your trunk braced and shoulders down.
- Keep your elbows slightly bent and stable.
- Align your wrists from the start.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Raise your arms in front of you to shoulder height.
- Contract briefly at the top.
- Lower slowly into the stretch.
Technique cue
Controlled raise without arching your back.
Common mistakes- swinging the torso
- raising the shoulders
- raising too high
- returning quickly
Safety notes
Open the complete sheet Risks of poor execution
- Using too much weight without control can overload the front of the shoulder.
ShouldersFront raiseFront delts · Upper chest · SerratusVariationLow cableSee how it’s done⌄
Description
Front raise to strengthen the front portion of the shoulder.
01 · Setup
Set up the movement
- Set the pulley to a low position before starting.
- Stay upright with your trunk braced and shoulders down.
- Keep your elbows slightly bent and stable.
- Align your wrists from the start.
02 · Execution
Perform the rep
- Raise your arms in front of you to shoulder height.
- Contract briefly at the top.
- Lower slowly into the stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Controlled raise without arching your back.
Common mistakes- swinging the torso
- raising the shoulders
- raising too high
- returning quickly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Using too much weight without control can overload the front of the shoulder.
ShouldersLateral raiseSide delts · Rotator cuff · Upper trapsVariationDumbbellsSee how it’s done⌄
Description
Lateral raise to target the middle deltoid with continuous tension.
01 · Setup
Set up the movement
- Keep your torso stable, shoulders down and elbows slightly bent.
- Keep your wrists neutral and hands aligned.
- Start with your arms close to your body, without momentum.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Raise your arms to the sides at a controlled tempo.
- Contract near the horizontal position.
- Lower slowly into a controlled stretch.
Technique cue
Lead with your elbows without cheating with your torso.
Common mistakes- swinging the torso for momentum
- raising the shoulders
- raising too high
- letting the load drop on the way down
Safety notes
Open the complete sheet Risks of poor execution
- Excessive momentum can overload the shoulder and neck.
ShouldersLateral raiseSide delts · Rotator cuff · Upper trapsVariationMachineSee how it’s done⌄
Description
Lateral raise to target the middle deltoid with continuous tension.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your torso stable, shoulders down and elbows slightly bent.
- Keep your wrists neutral and hands aligned.
- Start with your arms close to your body, without momentum.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Raise your arms to the sides at a controlled tempo.
- Contract near the horizontal position.
- Lower slowly into a controlled stretch.
Technique cue
Lead with your elbows without cheating with your torso.
Common mistakes- swinging the torso for momentum
- raising the shoulders
- raising too high
- letting the load drop on the way down
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
ShouldersLateral raiseSide delts · Rotator cuff · Upper trapsVariationLow cableSee how it’s done⌄
Description
Lateral raise to target the middle deltoid with continuous tension.
01 · Setup
Set up the movement
- Set the pulley to a low position before starting.
- Keep your torso stable, shoulders down and elbows slightly bent.
- Keep your wrists neutral and hands aligned.
- Start with your arms close to your body, without momentum.
02 · Execution
Perform the rep
- Raise your arms to the sides at a controlled tempo.
- Contract near the horizontal position.
- Lower slowly into a controlled stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Lead with your elbows without cheating with your torso.
Common mistakes- swinging the torso for momentum
- raising the shoulders
- raising too high
- letting the load drop on the way down
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Excessive momentum can overload the shoulder and neck.
ShouldersRear-delt face pullRear delts · Rotator cuff · Mid trapsVariationCableSee how it’s done⌄
Description
Horizontal shoulder abduction to target the rear deltoids.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, shoulders down and neck long.
- Keep your arms slightly bent at a constant angle.
- Keep your shoulder blades controlled.
02 · Execution
Perform the rep
- Open your arms in an arc until the rear deltoids contract.
- Pause briefly at the end of the movement.
- Return slowly while keeping the same elbow angle.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Open through the rear deltoids without shrugging your traps.
Common mistakes- raising the shoulders
- moving too abruptly
- shortening the range
- compensating with the back
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Repeated shoulder elevation can overload the neck.
ShouldersHandstand push-upsFront delts · Triceps lateral head · Triceps medial headVariationFloorSee how it’s done⌄
Description
Vertical press to develop the shoulders and trunk stability.
01 · Setup
Set up the movement
- Set up inverted, facing a stable wall.
- Plant your hands shoulder-width apart on the floor with fingers spread.
- Keep your body braced in a straight line and your feet lightly touching the wall.
02 · Execution
Perform the rep
- Lower under control by bending your elbows.
- Keep your trunk braced and neck neutral.
- Press vertically to return to the inverted position.
Technique cue
Stable body alignment against the wall and a controlled vertical press.
Common mistakes- excessive lower-back arching
- lowering too quickly
- flaring the elbows too far
- losing trunk tension
Safety notes
Open the complete sheet Risks of poor execution
- Repeated lumbar hyperextension can cause lower-back pain.
ShouldersL-FlyRotator cuff · Rear deltsVariationCableSee how it’s done⌄
Description
Controlled external rotation to strengthen shoulder stability.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your elbow braced close to your torso.
- Keep your shoulders low and chest open.
- Align your wrist with your forearm.
02 · Execution
Perform the rep
- Rotate your forearm outward without moving your elbow.
- Contract briefly at the end of the range.
- Return slowly to the neutral position.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Fixed elbow and slow, controlled rotation.
Common mistakes- moving the elbow away from the body
- raising the shoulder
- forcing the range
- returning too quickly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the range can overload the shoulder.
ShouldersLu raisesSide delts · Upper traps · Rotator cuffVariationDumbbellsSee how it’s done⌄
Description
Lateral raise to target the middle deltoid with continuous tension.
01 · Setup
Set up the movement
- Keep your torso stable, shoulders down and elbows slightly bent.
- Keep your wrists neutral and hands aligned.
- Start with your arms close to your body, without momentum.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Raise your arms to the sides at a controlled tempo.
- Contract near the horizontal position.
- Lower slowly into a controlled stretch.
Technique cue
Lead with your elbows without cheating with your torso.
Common mistakes- swinging the torso for momentum
- raising the shoulders
- raising too high
- letting the load drop on the way down
Safety notes
Open the complete sheet Risks of poor execution
- Excessive momentum can overload the shoulder and neck.
ShouldersReverse flyRear delts · Upper traps · Rotator cuffVariationDumbbellsSee how it’s done⌄
Description
Horizontal shoulder abduction to target the rear deltoids.
01 · Setup
Set up the movement
- Keep your torso stable, shoulders down and neck long.
- Keep your arms slightly bent at a constant angle.
- Keep your shoulder blades controlled.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Open your arms in an arc until the rear deltoids contract.
- Pause briefly at the end of the movement.
- Return slowly while keeping the same elbow angle.
Technique cue
Open through the rear deltoids without shrugging your traps.
Common mistakes- raising the shoulders
- moving too abruptly
- shortening the range
- compensating with the back
Safety notes
Open the complete sheet Risks of poor execution
- Repeated shoulder elevation can overload the neck.
ShouldersReverse flyRear delts · Upper traps · Rotator cuffVariationReverse pec deckSee how it’s done⌄
Description
Horizontal shoulder abduction to target the rear deltoids.
01 · Setup
Set up the movement
- Adjust the seat to align your elbows with the machine's axis.
- Keep your torso stable, shoulders down and neck long.
- Keep your arms slightly bent at a constant angle.
- Keep your shoulder blades controlled.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Open your arms in an arc until the rear deltoids contract.
- Pause briefly at the end of the movement.
- Return slowly while keeping the same elbow angle.
Technique cue
Open through the rear deltoids without shrugging your traps.
Common mistakes- raising the shoulders
- moving too abruptly
- shortening the range
- compensating with the back
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
ShouldersReverse flyRear delts · Upper traps · Rotator cuffVariationCableSee how it’s done⌄
Description
Horizontal shoulder abduction to target the rear deltoids.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your torso stable, shoulders down and neck long.
- Keep your arms slightly bent at a constant angle.
- Keep your shoulder blades controlled.
02 · Execution
Perform the rep
- Open your arms in an arc until the rear deltoids contract.
- Pause briefly at the end of the movement.
- Return slowly while keeping the same elbow angle.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Open through the rear deltoids without shrugging your traps.
Common mistakes- raising the shoulders
- moving too abruptly
- shortening the range
- compensating with the back
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Repeated shoulder elevation can overload the neck.
ShouldersPike push-upFront delts · Triceps lateral head · Triceps medial headVariationFloorSee how it’s done⌄
Description
Vertical press to develop the shoulders and trunk stability.
01 · Setup
Set up the movement
- Keep your feet stable, trunk braced and pelvis neutral.
- Start with your chest up and shoulders down.
- Keep your wrists aligned and elbows controlled.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Lower slowly through a range you can control.
- Keep your forearms stable and elbows positioned beneath the load.
- Press vertically without arching your lower back.
Technique cue
Press overhead with your trunk firmly braced.
Common mistakes- excessive lower-back arching
- flaring the elbows too far
- lowering too quickly
- locking out abruptly at the top
- losing trunk tension at the end of the set
Safety notes
Open the complete sheet Risks of poor execution
- Repeated lumbar hyperextension can cause lower-back pain.
ShouldersUpright rowSide delts · Upper traps · Biceps short headVariationLow cableSee how it’s done⌄
Description
Upright pull with high elbows to target the shoulders and traps.
01 · Setup
Set up the movement
- Set the pulley to a low position before starting.
- Maintain a stable posture, braced trunk and low shoulders.
- Use a comfortable grip with aligned wrists.
- Keep your elbows controlled from the start.
02 · Execution
Perform the rep
- Pull by lifting your elbows without excessively shrugging your shoulders.
- Contract briefly at the top.
- Lower slowly into the stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Lead with your elbows and keep your wrists neutral.
Common mistakes- gripping too narrowly
- raising the shoulders toward the ears
- pulling too high
- returning abruptly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Pulling too high or with too narrow a grip can overload the shoulder.
ShouldersUpright rowSide delts · Upper traps · Biceps short headVariationSmith machineSee how it’s done⌄
Description
Upright pull with high elbows to target the shoulders and traps.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Maintain a stable posture, braced trunk and low shoulders.
- Use a comfortable grip with aligned wrists.
- Keep your elbows controlled from the start.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Pull by lifting your elbows without excessively shrugging your shoulders.
- Contract briefly at the top.
- Lower slowly into the stretch.
Technique cue
Lead with your elbows and keep your wrists neutral.
Common mistakes- gripping too narrowly
- raising the shoulders toward the ears
- pulling too high
- returning abruptly
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
ShouldersWide-grip upright rowSide delts · Upper traps · Rear deltsVariationEZ barSee how it’s done⌄
Description
Upright pull with high elbows to target the shoulders and traps.
01 · Setup
Set up the movement
- Maintain a stable posture, braced trunk and low shoulders.
- Use a comfortable grip with aligned wrists.
- Keep your elbows controlled from the start.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Pull by lifting your elbows without excessively shrugging your shoulders.
- Contract briefly at the top.
- Lower slowly into the stretch.
Technique cue
Lead with your elbows and keep your wrists neutral.
Common mistakes- gripping too narrowly
- raising the shoulders toward the ears
- pulling too high
- returning abruptly
Safety notes
Open the complete sheet Risks of poor execution
- Pulling too high or with too narrow a grip can overload the shoulder.
ShouldersClose-grip upright rowUpper traps · Front delts · Side deltsVariationEZ barSee how it’s done⌄
Description
Upright pull with high elbows to target the shoulders and traps.
01 · Setup
Set up the movement
- Maintain a stable posture, braced trunk and low shoulders.
- Use a comfortable grip with aligned wrists.
- Keep your elbows controlled from the start.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Pull by lifting your elbows without excessively shrugging your shoulders.
- Contract briefly at the top.
- Lower slowly into the stretch.
Technique cue
Lead with your elbows and keep your wrists neutral.
Common mistakes- gripping too narrowly
- raising the shoulders toward the ears
- pulling too high
- returning abruptly
Safety notes
Open the complete sheet Risks of poor execution
- Pulling too high or with too narrow a grip can overload the shoulder.
LegsAnkle dorsiflexionShins · Soleus · Outer calfVariationResistance bandSee how it’s done⌄
Description
Controlled foot lift against a resistance band to target the tibialis anterior and improve ankle control.
01 · Setup
Set up the movement
- Sit or lie with your leg supported and heel stable.
- Anchor the band in front of your foot and pass it over your forefoot.
- Keep your knee still and toes slightly relaxed before each repetition.
02 · Execution
Perform the rep
- Draw your toes and the top of your foot toward your shin without rotating your hip.
- Contract at the top without curling your toes tightly.
- Lower slowly into a controlled ankle stretch.
Technique cue
Move at the ankle, not the hip or toes.
Common mistakes- pulling with the whole leg
- rotating the foot inward or outward
- releasing control on the way back
- tensing the toes instead of lifting the foot
Safety notes
Open the complete sheet Risks of poor execution
- An overly abrupt return can irritate the front of the ankle.
- Repeated foot rotation reduces work on the tibialis anterior.
LegsBulgarian split squatGlute max · Outer quads · Inner quadsVariationDumbbellsSee how it’s done⌄
Description
Single-leg movement to strengthen the quadriceps, glutes and stability.
01 · Setup
Set up the movement
- Place your rear foot on a stable bench behind you before starting.
- Keep your pelvis facing forward, trunk braced and chest up.
- Align your front knee with your toes.
- Keep stable pressure through the whole front foot.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower under control to a comfortable depth.
- Keep your front knee stable and torso firm.
- Rise by pushing firmly into the floor.
Technique cue
Align your knee and pelvis and push smoothly with your front leg.
Common mistakes- letting the knee move inward
- tilting the pelvis
- lowering too quickly
- using different ranges on each side
Safety notes
Open the complete sheet Risks of poor execution
- Unstable alignment can overload the knees and hips.
LegsLateral lungeAdductors · Inner quads · Outer quadsVariationDumbbellsSee how it’s done⌄
Description
Single-leg movement to strengthen the quadriceps, glutes and stability.
01 · Setup
Set up the movement
- Keep your pelvis facing forward, trunk braced and chest up.
- Align your front knee with your toes.
- Keep stable pressure through the whole front foot.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower under control to a comfortable depth.
- Keep your front knee stable and torso firm.
- Rise by pushing firmly into the floor.
Technique cue
Align your knee and pelvis and push smoothly with your front leg.
Common mistakes- letting the knee move inward
- tilting the pelvis
- lowering too quickly
- using different ranges on each side
Safety notes
Open the complete sheet Risks of poor execution
- Unstable alignment can overload the knees and hips.
LegsHack squatOuter quads · Inner quads · Center quadsVariationMachineSee how it’s done⌄
Description
Guided squat to target the quadriceps along a stable path.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Place your feet hip-width apart and turned slightly outward.
- Keep your back supported and pelvis neutral.
- Align your knees with your toes before lowering.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower by bending your hips and knees under control.
- Use a depth at which your back remains neutral.
- Rise by pushing firmly through your midfoot.
Technique cue
Aligned knees, supported back and controlled depth.
Common mistakes- letting the knees collapse inward
- lifting the heels
- bouncing at the bottom
- lowering too quickly
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
LegsLying leg curlBiceps femoris · Semitendinosus · SemimembranosusVariationMachineSee how it’s done⌄
Description
Knee flexion to strengthen the hamstrings through contraction and stretch.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your hips stable, trunk braced and back neutral.
- Align your knees with the movement axis.
- Keep your ankles active without compensating.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Bend your knees with control into contraction.
- Pause briefly at the end of the range.
- Return slowly into the full stretch.
Technique cue
Control the lowering phase to make use of the stretch.
Common mistakes- lifting the pelvis
- returning too quickly
- using a partial range
- tensing the lower back excessively
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
LegsSeated leg curlSemitendinosus · Semimembranosus · Biceps femorisVariationMachineSee how it’s done⌄
Description
Knee flexion to strengthen the hamstrings through contraction and stretch.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your hips stable, trunk braced and back neutral.
- Align your knees with the movement axis.
- Keep your ankles active without compensating.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Bend your knees with control into contraction.
- Pause briefly at the end of the range.
- Return slowly into the full stretch.
Technique cue
Control the lowering phase to make use of the stretch.
Common mistakes- lifting the pelvis
- returning too quickly
- using a partial range
- tensing the lower back excessively
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
LegsLeg extensionCenter quads · Inner quads · Outer quadsVariationMachineSee how it’s done⌄
Description
Isolated knee extension to target the quadriceps.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your back stable, pelvis supported and knees aligned with the movement axis.
- Keep your ankles neutral and trunk braced.
- Choose a pain-free range.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Straighten your knees under control until the quadriceps contract.
- Pause briefly at the top.
- Lower slowly into the stretch.
Technique cue
Controlled extension without snapping the knees into lockout.
Common mistakes- locking out abruptly at the top
- lowering too quickly
- moving the pelvis
- forcing the range
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
LegsHip adduction machineAdductors · Glute maxVariationMachineSee how it’s done⌄
Description
Seated machine hip adduction to target the adductors along a stable path with a controlled range.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Sit fully back in the seat with your back against the backrest.
- Place your thighs against the pads and set a comfortable opening range.
- Keep your pelvis fixed, knees aligned and feet relaxed.
02 · Execution
Perform the rep
- Bring both sides together by squeezing your knees against the resistance without momentum.
- Contract briefly at the center without bouncing.
- Open slowly into a tolerable stretch while keeping your pelvis still.
Technique cue
Close with your inner thighs without moving your pelvis.
Common mistakes- bouncing at the center
- opening too quickly on the return
- lifting the buttocks off the seat
- compensating with the lower back
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the opening can irritate the groin.
- Bouncing as you close increases stress on the adductors.
LegsSeated calf raiseSoleus · Outer calf · Inner calfVariationMachineSee how it’s done⌄
Description
Ankle extension to develop the calves through a full range.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your feet planted and ankles aligned.
- Keep your knees stable as required by the variant.
- Brace your trunk and maintain an upright posture.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Rise onto your forefoot while contracting your calves firmly.
- Pause briefly at the top.
- Lower slowly into the full stretch.
Technique cue
Full range with a pause in contraction.
Common mistakes- bouncing at the bottom
- using a partial range
- moving too quickly
- letting the feet collapse inward
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
LegsStanding calf raiseOuter calf · Inner calf · SoleusVariationMachineSee how it’s done⌄
Description
Ankle extension to develop the calves through a full range.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your feet planted and ankles aligned.
- Keep your knees stable as required by the variant.
- Brace your trunk and maintain an upright posture.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Rise onto your forefoot while contracting your calves firmly.
- Pause briefly at the top.
- Lower slowly into the full stretch.
Technique cue
Full range with a pause in contraction.
Common mistakes- bouncing at the bottom
- using a partial range
- moving too quickly
- letting the feet collapse inward
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
LegsLeg press calf raiseOuter calf · Inner calf · SoleusVariationMachineSee how it’s done⌄
Description
Ankle extension to develop the calves through a full range.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your feet planted and ankles aligned.
- Keep your knees stable as required by the variant.
- Brace your trunk and maintain an upright posture.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Rise onto your forefoot while contracting your calves firmly.
- Pause briefly at the top.
- Lower slowly into the full stretch.
Technique cue
Full range with a pause in contraction.
Common mistakes- bouncing at the bottom
- using a partial range
- moving too quickly
- letting the feet collapse inward
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
LegsNordic hamstringBiceps femoris · Semitendinosus · SemimembranosusVariationBodyweightSee how it’s done⌄
Description
Knee flexion to strengthen the hamstrings through contraction and stretch.
01 · Setup
Set up the movement
- Keep your hips stable, trunk braced and back neutral.
- Align your knees with the movement axis.
- Keep your ankles active without compensating.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Bend your knees with control into contraction.
- Pause briefly at the end of the range.
- Return slowly into the full stretch.
Technique cue
Control the lowering phase to make use of the stretch.
Common mistakes- lifting the pelvis
- returning too quickly
- using a partial range
- tensing the lower back excessively
- losing trunk tension at the end of the set
Safety notes
Open the complete sheet Risks of poor execution
- An uncontrolled descent increases the risk of hamstring injury.
LegsClose low-foot leg pressOuter quads · Inner quads · Center quadsVariationMachineSee how it’s done⌄
Description
Guided leg press to develop the quadriceps and glutes.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Place your feet symmetrically and secure your pelvis.
- Point your knees in the same direction as your feet.
- Start with your trunk braced and back neutral.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower under control through a manageable range.
- Avoid bouncing at the bottom.
- Push steadily without snapping your knees into lockout.
Technique cue
Supported pelvis, aligned knees and continuous pressure.
Common mistakes- rounding the lower back
- letting the knees collapse inward
- bouncing at the bottom
- locking out aggressively at the top
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
LegsSissy squatCenter quads · Inner quads · Outer quadsVariationBodyweightSee how it’s done⌄
Description
Quadriceps-dominant squat with a deep stretch at the bottom.
01 · Setup
Set up the movement
- Keep your trunk braced and pelvis controlled.
- Align your knees and feet from the start.
- Increase the range progressively according to your mobility.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Let your knees move forward under control while keeping your body aligned.
- Pause with control briefly at the bottom without bouncing.
- Rise by contracting your quadriceps firmly.
Technique cue
Controlled range and aligned knees.
Common mistakes- lowering too quickly
- bouncing at the bottom
- letting the knees cave inward
- forcing the range
- losing trunk tension at the end of the set
Safety notes
Open the complete sheet Risks of poor execution
- Excessive range without control can irritate the knees.
LegsConventional deadliftSpinal erectors · Glute max · Biceps femorisVariationBarbellSee how it’s done⌄
Description
Hip hinge to strengthen the legs and posterior chain.
01 · Setup
Set up the movement
- Plant your feet, keep your back neutral and brace your trunk firmly.
- Keep your shoulders down, arms straight and neck aligned.
- Keep the load close to your center of gravity.
02 · Execution
Perform the rep
- Push into the floor to lift off without rounding your back.
- Rise while keeping the load close to your body.
- Lower while controlling the hip hinge.
Technique cue
Neutral back and load close to your body.
Common mistakes- a rounded back
- lifting off too abruptly
- letting the load move away from the body
- excessively extending the lower back at the top
Safety notes
Open the complete sheet Risks of poor execution
- If your back rounds under load, pressure on the lumbar intervertebral discs increases substantially.
- Excessive or uncontrolled load can cause a herniated disc, sciatica and nerve damage.
- Losing control during the lift or descent can cause serious, sometimes irreversible injury.
LegsStiff-leg deadliftBiceps femoris · Semitendinosus · SemimembranosusVariationBarbellSee how it’s done⌄
Description
Hip hinge to strengthen the legs and posterior chain.
01 · Setup
Set up the movement
- Plant your feet, keep your back neutral and brace your trunk firmly.
- Keep your shoulders down, arms straight and neck aligned.
- Keep the load close to your center of gravity.
02 · Execution
Perform the rep
- Push into the floor to lift off without rounding your back.
- Rise while keeping the load close to your body.
- Lower while controlling the hip hinge.
Technique cue
Neutral back and load close to your body.
Common mistakes- a rounded back
- lifting off too abruptly
- letting the load move away from the body
- excessively extending the lower back at the top
Safety notes
Open the complete sheet Risks of poor execution
- If your back rounds under load, pressure on the lumbar intervertebral discs increases substantially.
- Excessive or uncontrolled load can cause a herniated disc, sciatica and nerve damage.
- Losing control during the lift or descent can cause serious, sometimes irreversible injury.
LegsRomanian deadliftBiceps femoris · Semitendinosus · SemimembranosusVariationBarbellSee how it’s done⌄
Description
Hip hinge to strengthen the legs and posterior chain.
01 · Setup
Set up the movement
- Plant your feet, keep your back neutral and brace your trunk firmly.
- Keep your shoulders down, arms straight and neck aligned.
- Keep the load close to your center of gravity.
02 · Execution
Perform the rep
- Push into the floor to lift off without rounding your back.
- Rise while keeping the load close to your body.
- Lower while controlling the hip hinge.
Technique cue
Neutral back and load close to your body.
Common mistakes- a rounded back
- lifting off too abruptly
- letting the load move away from the body
- excessively extending the lower back at the top
Safety notes
Open the complete sheet Risks of poor execution
- If your back rounds under load, pressure on the lumbar intervertebral discs increases substantially.
- Excessive or uncontrolled load can cause a herniated disc, sciatica and nerve damage.
- Losing control during the lift or descent can cause serious, sometimes irreversible injury.
LegsSumo deadliftGlute max · Adductors · Biceps femorisVariationBarbellSee how it’s done⌄
Description
Hip hinge to strengthen the legs and posterior chain.
01 · Setup
Set up the movement
- Plant your feet, keep your back neutral and brace your trunk firmly.
- Keep your shoulders down, arms straight and neck aligned.
- Keep the load close to your center of gravity.
02 · Execution
Perform the rep
- Push into the floor to lift off without rounding your back.
- Rise while keeping the load close to your body.
- Lower while controlling the hip hinge.
Technique cue
Neutral back and load close to your body.
Common mistakes- a rounded back
- lifting off too abruptly
- letting the load move away from the body
- excessively extending the lower back at the top
Safety notes
Open the complete sheet Risks of poor execution
- If your back rounds under load, pressure on the lumbar intervertebral discs increases substantially.
- Excessive or uncontrolled load can cause a herniated disc, sciatica and nerve damage.
- Losing control during the lift or descent can cause serious, sometimes irreversible injury.
LegsFront-foot-elevated split squatOuter quads · Inner quads · Center quadsVariationDumbbellsSee how it’s done⌄
Description
Single-leg movement to strengthen the quadriceps, glutes and stability.
01 · Setup
Set up the movement
- Keep your pelvis facing forward, trunk braced and chest up.
- Align your front knee with your toes.
- Keep stable pressure through the whole front foot.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower under control to a comfortable depth.
- Keep your front knee stable and torso firm.
- Rise by pushing firmly into the floor.
Technique cue
Align your knee and pelvis and push smoothly with your front leg.
Common mistakes- letting the knee move inward
- tilting the pelvis
- lowering too quickly
- using different ranges on each side
Safety notes
Open the complete sheet Risks of poor execution
- Unstable alignment can overload the knees and hips.
LegsBack squatOuter quads · Inner quads · Center quadsVariationBarbellSee how it’s done⌄
Description
Free-weight squat to develop leg strength and muscle mass.
01 · Setup
Set up the movement
- Keep your feet stable, chest open and trunk braced.
- Point your knees toward your toes.
- Keep your back neutral and gaze fixed.
02 · Execution
Perform the rep
- Lower while controlling your hips and knees together.
- Reach a depth you can control without losing posture.
- Rise by pushing into the floor along a stable path.
Technique cue
Controlled descent, neutral back and aligned knees.
Common mistakes- rounding the back
- letting the knees collapse inward
- lifting the heels
- bouncing at the bottom
Safety notes
Open the complete sheet Risks of poor execution
- Under free weights, a rounded back can heavily overload the lumbar spine.
- An excessive, uncontrolled load can cause you to fall under the bar and sustain a serious injury.
- Repeated poor execution increases the risk of injury to the knees, hips and lumbar discs.
LegsFront squatCenter quads · Outer quads · Inner quadsVariationBarbellSee how it’s done⌄
Description
Free-weight squat to develop leg strength and muscle mass.
01 · Setup
Set up the movement
- Keep your feet stable, chest open and trunk braced.
- Point your knees toward your toes.
- Keep your back neutral and gaze fixed.
02 · Execution
Perform the rep
- Lower while controlling your hips and knees together.
- Reach a depth you can control without losing posture.
- Rise by pushing into the floor along a stable path.
Technique cue
Controlled descent, neutral back and aligned knees.
Common mistakes- rounding the back
- letting the knees collapse inward
- lifting the heels
- bouncing at the bottom
Safety notes
Open the complete sheet Risks of poor execution
- Under free weights, a rounded back can heavily overload the lumbar spine.
- An excessive, uncontrolled load can cause you to fall under the bar and sustain a serious injury.
- Repeated poor execution increases the risk of injury to the knees, hips and lumbar discs.
GlutesHip abductionGlute med · Glute min · TFLVariationMachineSee how it’s done⌄
Description
Hip abduction movement targeting the gluteus medius.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Sit upright with your back supported and pelvis facing forward.
- Support both legs symmetrically and keep your feet stable.
- Brace your trunk to avoid leaning backward.
02 · Execution
Perform the rep
- Move your knees apart without leaning backward.
- Pause briefly in the contracted position.
- Return slowly until you feel a stretch at the sides of your hips.
Technique cue
Keep your pelvis still on the seat and open both knees symmetrically.
Common mistakes- rotating the pelvis
- using too short a range
- returning abruptly
- moving too abruptly
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
GlutesHip abductionGlute med · Glute min · TFLVariationCableSee how it’s done⌄
Description
Hip abduction movement targeting the gluteus medius.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Stand upright with a slight bend in the supporting leg.
- Keep your pelvis facing forward and your shoulders still.
- Start with the working leg close to your body's midline.
02 · Execution
Perform the rep
- Move the working leg out to the side without tilting your trunk.
- Pause briefly while contracting the side of your hip.
- Return slowly to the starting position.
Technique cue
Keep your pelvis forward and trunk still; only the working leg moves.
Common mistakes- rotating the pelvis
- using too short a range
- returning abruptly
- moving too abruptly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Repeated pelvic rotation can overload the lower back.
GlutesSide-lying hip abductionGlute med · Glute min · TFLVariationBodyweightSee how it’s done⌄
Description
Side-lying hip abduction primarily targeting the gluteus medius and minimus without axial loading.
01 · Setup
Set up the movement
- Lie on your side with your pelvis stacked and trunk braced.
- Straighten your top leg, turning your foot slightly toward the floor if needed.
- Align your head, pelvis and leg before lifting.
02 · Execution
Perform the rep
- Raise the top leg sideways without rolling your pelvis backward.
- Keep your toes neutral or pointing slightly downward to limit compensation.
- Lower slowly without fully resting your leg if you want to maintain tension.
Technique cue
Lift through the side of your hip, not by rotating your pelvis.
Common mistakes- opening the hip backward
- raising the leg too high and losing alignment
- swinging the leg
- letting the foot turn outward
Safety notes
Open the complete sheet Risks of poor execution
- Pelvic rotation shifts the work away from the intended abductors.
- Repeated swinging can irritate the lower back or hip.
GlutesBulgarian split squatGlute max · Outer quads · Inner quadsVariationDumbbellsSee how it’s done⌄
Description
Single-leg movement to strengthen the glutes and hip stability.
01 · Setup
Set up the movement
- Place your rear foot on a stable bench behind you before starting.
- Keep your pelvis facing forward and trunk braced.
- Align your front knee with your toes.
- Keep most of your weight on the working leg.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower under control without losing knee alignment.
- Push firmly through your front foot to rise.
- Contract your glutes at the top, then continue with controlled repetitions.
Technique cue
Push with your front leg and keep your pelvis stable.
Common mistakes- letting the knee collapse inward
- letting the torso collapse
- pushing excessively with the rear leg
- using an inconsistent range
Safety notes
Open the complete sheet Risks of poor execution
- Poor knee–pelvis alignment can overload the knee and hip.
GlutesClamshellGlute med · Glute min · Glute maxVariationBodyweightSee how it’s done⌄
Description
Floor hip abduction to target the gluteus medius with control.
01 · Setup
Set up the movement
- Lie on your side with your hips stacked directly above each other.
- Bend your knees slightly and keep your feet together.
- Keep your pelvis still and trunk braced.
02 · Execution
Perform the rep
- Open the top knee without rolling your hips backward.
- Pause briefly at the top to feel the contraction at the side of your hip.
- Lower slowly into a controlled stretch.
Technique cue
Stack your hips, keep your feet together and open your knee with control.
Common mistakes- rolling the pelvis backward
- forcing the range
- returning abruptly
- losing trunk tension
Safety notes
Open the complete sheet Risks of poor execution
- Repeated pelvic rotation can overload the lower back.
GlutesReverse lungeGlute max · Outer quads · Inner quadsVariationDumbbellsSee how it’s done⌄
Description
Single-leg movement to strengthen the glutes and hip stability.
01 · Setup
Set up the movement
- Keep your pelvis facing forward and trunk braced.
- Align your front knee with your toes.
- Keep most of your weight on the working leg.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower under control without losing knee alignment.
- Push firmly through your front foot to rise.
- Contract your glutes at the top, then continue with controlled repetitions.
Technique cue
Push with your front leg and keep your pelvis stable.
Common mistakes- letting the knee collapse inward
- letting the torso collapse
- pushing excessively with the rear leg
- using an inconsistent range
Safety notes
Open the complete sheet Risks of poor execution
- Poor knee–pelvis alignment can overload the knee and hip.
GlutesWalking lungeGlute max · Outer quads · Inner quadsVariationDumbbellsSee how it’s done⌄
Description
Single-leg movement to strengthen the glutes and hip stability.
01 · Setup
Set up the movement
- Keep your pelvis facing forward and trunk braced.
- Align your front knee with your toes.
- Keep most of your weight on the working leg.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower under control without losing knee alignment.
- Push firmly through your front foot to rise.
- Contract your glutes at the top, then continue with controlled repetitions.
Technique cue
Push with your front leg and keep your pelvis stable.
Common mistakes- letting the knee collapse inward
- letting the torso collapse
- pushing excessively with the rear leg
- using an inconsistent range
Safety notes
Open the complete sheet Risks of poor execution
- Poor knee–pelvis alignment can overload the knee and hip.
GlutesGlute bridgeGlute max · Biceps femoris · SemitendinosusVariationBarbellSee how it’s done⌄
Description
Hip extension to maximize glute contraction.
01 · Setup
Set up the movement
- Plant your feet and keep your shins nearly vertical at the top.
- Keep your pelvis neutral and trunk braced.
- Look ahead with your chin slightly tucked.
02 · Execution
Perform the rep
- Push your hips upward until your shoulders, pelvis and knees align.
- Contract your glutes firmly at the top.
- Lower slowly into the stretch without dropping down.
Technique cue
Drive through your hips and squeeze your glutes firmly at the top.
Common mistakes- excessive lower-back arching
- not completing the hip drive
- letting the load drop on the way down
- distributing foot pressure unevenly
Safety notes
Open the complete sheet Risks of poor execution
- Repeated lumbar hyperextension can cause lower-back pain.
GlutesGlute bridgeGlute max · Biceps femoris · SemitendinosusVariationBodyweightSee how it’s done⌄
Description
Hip extension to maximize glute contraction.
01 · Setup
Set up the movement
- Plant your feet and keep your shins nearly vertical at the top.
- Keep your pelvis neutral and trunk braced.
- Look ahead with your chin slightly tucked.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Push your hips upward until your shoulders, pelvis and knees align.
- Contract your glutes firmly at the top.
- Lower slowly into the stretch without dropping down.
Technique cue
Drive through your hips and squeeze your glutes firmly at the top.
Common mistakes- excessive lower-back arching
- not completing the hip drive
- letting the load drop on the way down
- distributing foot pressure unevenly
- losing trunk tension at the end of the set
Safety notes
Open the complete sheet Risks of poor execution
- Repeated lumbar hyperextension can cause lower-back pain.
GlutesCable hip hingeGlute max · Biceps femoris · SemitendinosusVariationCableSee how it’s done⌄
Description
Glute-focused hip hinge emphasizing the stretch through the posterior chain.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your feet stable, back neutral and abdominals engaged.
- Prepare to move your hips backward without rounding your back.
- Align your neck with your spine.
02 · Execution
Perform the rep
- Move your hips backward until you feel a stretch in your glutes and hamstrings.
- Change direction under control without bouncing.
- Rise by contracting your glutes.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Hips back, neutral back and glute contraction as you rise.
Common mistakes- a rounded back
- moving the knees too far forward
- failing to control the range
- rising too abruptly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- A rounded back under load increases lower-back risk.
GlutesHip thrustGlute max · Biceps femoris · Glute medVariationBarbellSee how it’s done⌄
Description
Hip extension to maximize glute contraction.
01 · Setup
Set up the movement
- Place your upper back against a stable bench before driving your hips up.
- Plant your feet and keep your shins nearly vertical at the top.
- Keep your pelvis neutral and trunk braced.
- Look ahead with your chin slightly tucked.
02 · Execution
Perform the rep
- Push your hips upward until your shoulders, pelvis and knees align.
- Contract your glutes firmly at the top.
- Lower slowly into the stretch without dropping down.
Technique cue
Drive through your hips and squeeze your glutes firmly at the top.
Common mistakes- excessive lower-back arching
- not completing the hip drive
- letting the load drop on the way down
- distributing foot pressure unevenly
Safety notes
Open the complete sheet Risks of poor execution
- Repeated lumbar hyperextension can cause lower-back pain.
GlutesHip thrustGlute max · Biceps femoris · Glute medVariationMachineSee how it’s done⌄
Description
Hip extension to maximize glute contraction.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Plant your feet and keep your shins nearly vertical at the top.
- Keep your pelvis neutral and trunk braced.
- Look ahead with your chin slightly tucked.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Push your hips upward until your shoulders, pelvis and knees align.
- Contract your glutes firmly at the top.
- Lower slowly into the stretch without dropping down.
Technique cue
Drive through your hips and squeeze your glutes firmly at the top.
Common mistakes- excessive lower-back arching
- not completing the hip drive
- letting the load drop on the way down
- distributing foot pressure unevenly
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
GlutesKickbackGlute max · Glute med · Biceps femorisVariationMachineSee how it’s done⌄
Description
Single-leg hip extension to isolate the glutes.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your trunk stable, pelvis facing forward and shoulders down.
- Slightly bend the supporting knee.
- Keep your spine neutral throughout.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Push your leg backward without turning your pelvis outward.
- Contract the glute firmly at the end of the extension.
- Return slowly into the stretch.
Technique cue
Pure hip extension without pelvic rotation.
Common mistakes- arching your lower back
- opening the hip outward
- forcing the range
- releasing control on the return
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
GlutesKickbackGlute max · Glute med · Biceps femorisVariationCableSee how it’s done⌄
Description
Single-leg hip extension to isolate the glutes.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your trunk stable, pelvis facing forward and shoulders down.
- Slightly bend the supporting knee.
- Keep your spine neutral throughout.
02 · Execution
Perform the rep
- Push your leg backward without turning your pelvis outward.
- Contract the glute firmly at the end of the extension.
- Return slowly into the stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Pure hip extension without pelvic rotation.
Common mistakes- arching your lower back
- opening the hip outward
- forcing the range
- releasing control on the return
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Compensating through the lumbar spine can cause lower-back pain.
GlutesHigh-foot leg pressGlute max · Biceps femoris · Outer quadsVariationMachineSee how it’s done⌄
Description
Leg press with a glute emphasis determined by foot placement.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Place your feet at a comfortable width and keep your pelvis supported.
- Keep your lower back neutral throughout the set.
- Align your knees with your feet from the start.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower under control until you feel a stretch in your glutes and thighs.
- Change direction at the bottom without bouncing.
- Push continuously while keeping your knees aligned.
Technique cue
Supported pelvis and steady pressure without bouncing.
Common mistakes- rounding the lower back at the bottom
- letting the knees collapse inward
- forcing the range
- bouncing at the bottom
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
GlutesWide-stance leg pressGlute max · Adductors · Inner quadsVariationMachineSee how it’s done⌄
Description
Leg press with a glute emphasis determined by foot placement.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Place your feet at a comfortable width and keep your pelvis supported.
- Keep your lower back neutral throughout the set.
- Align your knees with your feet from the start.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower under control until you feel a stretch in your glutes and thighs.
- Change direction at the bottom without bouncing.
- Push continuously while keeping your knees aligned.
Technique cue
Supported pelvis and steady pressure without bouncing.
Common mistakes- rounding the lower back at the bottom
- letting the knees collapse inward
- forcing the range
- bouncing at the bottom
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
GlutesReverse hyperextensionGlute max · Biceps femoris · Spinal erectorsVariationMachineSee how it’s done⌄
Description
Glute-focused hip hinge emphasizing the stretch through the posterior chain.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your feet stable, back neutral and abdominals engaged.
- Prepare to move your hips backward without rounding your back.
- Align your neck with your spine.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Move your hips backward until you feel a stretch in your glutes and hamstrings.
- Change direction under control without bouncing.
- Rise by contracting your glutes.
Technique cue
Hips back, neutral back and glute contraction as you rise.
Common mistakes- a rounded back
- moving the knees too far forward
- failing to control the range
- rising too abruptly
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
GlutesHigh step-upGlute max · Outer quads · Inner quadsVariationDumbbellsSee how it’s done⌄
Description
Single-leg movement to strengthen the glutes and hip stability.
01 · Setup
Set up the movement
- Face a stable platform, such as a box or bench, at a suitable height.
- Keep your pelvis facing forward and trunk braced.
- Align your front knee with your toes.
- Keep most of your weight on the working leg.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower under control without losing knee alignment.
- Push firmly through your front foot to rise.
- Contract your glutes at the top, then continue with controlled repetitions.
Technique cue
Push with your front leg and keep your pelvis stable.
Common mistakes- letting the knee collapse inward
- letting the torso collapse
- pushing excessively with the rear leg
- using an inconsistent range
Safety notes
Open the complete sheet Risks of poor execution
- Poor knee–pelvis alignment can overload the knee and hip.
GlutesHigh step-upGlute max · Outer quads · Inner quadsVariationCableSee how it’s done⌄
Description
Single-leg movement to strengthen the glutes and hip stability.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your pelvis facing forward and trunk braced.
- Align your front knee with your toes.
- Keep most of your weight on the working leg.
02 · Execution
Perform the rep
- Lower under control without losing knee alignment.
- Push firmly through your front foot to rise.
- Contract your glutes at the top, then continue with controlled repetitions.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Push with your front leg and keep your pelvis stable.
Common mistakes- letting the knee collapse inward
- letting the torso collapse
- pushing excessively with the rear leg
- using an inconsistent range
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Poor knee–pelvis alignment can overload the knee and hip.
GlutesHigh step-upGlute max · Outer quads · Inner quadsVariationSmith machineSee how it’s done⌄
Description
Single-leg movement to strengthen the glutes and hip stability.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your pelvis facing forward and trunk braced.
- Align your front knee with your toes.
- Keep most of your weight on the working leg.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower under control without losing knee alignment.
- Push firmly through your front foot to rise.
- Contract your glutes at the top, then continue with controlled repetitions.
Technique cue
Push with your front leg and keep your pelvis stable.
Common mistakes- letting the knee collapse inward
- letting the torso collapse
- pushing excessively with the rear leg
- using an inconsistent range
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BicepsConcentration curlBiceps short head · Brachialis · Biceps long headVariationDumbbellSee how it’s done⌄
Description
Seated single-arm curl to isolate the biceps with the elbow braced against the thigh.
01 · Setup
Set up the movement
- Sit with your feet flat and torso leaning slightly forward.
- Brace the working elbow against the inside of your thigh near the knee.
- Let your arm almost straighten at the bottom without lifting your elbow off your thigh.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Bend your elbow to lift the load without moving your shoulder or thigh.
- Make a clear contraction at the top.
- Lower slowly into a controlled stretch.
Technique cue
Keep your elbow against your inner thigh and your shoulder still.
Common mistakes- lifting the elbow off the thigh
- swinging your torso
- moving the shoulder forward
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- A moving elbow can overload the biceps tendon.
BicepsIncline curlBiceps long head · Biceps short head · BrachialisVariationDumbbellsSee how it’s done⌄
Description
Curl with the arms behind the torso to emphasize the biceps stretch.
01 · Setup
Set up the movement
- Set an incline bench to approximately 15–30° and support your upper back.
- Let your arms hang slightly behind your torso.
- Keep your shoulders down and elbows pointing toward the floor.
- Align your wrists with your forearms.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lift without moving your elbows forward.
- Contract at the top without losing upper-body posture.
- Lower slowly into a deep stretch.
Technique cue
Keep your elbows behind you to maintain the stretch.
Common mistakes- moving the elbows forward
- swinging the torso
- bending the wrists out of alignment
- letting the load drop on the way down
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the stretch can overload the distal biceps tendon.
BicepsIncline curlBiceps long head · Biceps short head · BrachialisVariationCableSee how it’s done⌄
Description
Curl with the arms behind the torso to emphasize the biceps stretch.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Let your arms hang slightly behind your torso.
- Keep your shoulders down and elbows pointing toward the floor.
- Align your wrists with your forearms.
02 · Execution
Perform the rep
- Lift without moving your elbows forward.
- Contract at the top without losing upper-body posture.
- Lower slowly into a deep stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Keep your elbows behind you to maintain the stretch.
Common mistakes- moving the elbows forward
- swinging the torso
- bending the wrists out of alignment
- letting the load drop on the way down
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Forcing the stretch can overload the distal biceps tendon.
BicepsReverse curlForearm extensors · Brachialis · Biceps short headVariationBarbellSee how it’s done⌄
Description
Overhand curl to emphasize the brachialis and forearms.
01 · Setup
Set up the movement
- Keep your chest open and shoulders down.
- Use a firm overhand grip with aligned wrists.
- Keep your elbows stable and close to your torso.
02 · Execution
Perform the rep
- Lift without letting your elbows drift.
- Contract at the top with neutral wrists.
- Lower under control into the stretch.
Technique cue
Neutral wrists and fixed elbows.
Common mistakes- gripping too wide
- bending the wrists out of alignment
- moving too abruptly
- shortening the range
Safety notes
Open the complete sheet Risks of poor execution
- Poorly controlled pronation can overload the wrists and elbows.
BicepsHammer curlForearm extensors · Brachialis · Biceps long headVariationDumbbellsSee how it’s done⌄
Description
Neutral-grip curl to strengthen the biceps and brachialis with substantial forearm work.
01 · Setup
Set up the movement
- Keep your elbows close to your torso and shoulders down.
- Keep your wrists neutral throughout the set.
- Brace your trunk without swinging.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lift while keeping your elbows fixed.
- Pause briefly in contraction at the top.
- Lower slowly into a full stretch.
Technique cue
Keep your elbows fixed and control the descent.
Common mistakes- swinging the torso
- moving the elbows forward
- bending the wrists out of alignment
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- Poor alignment increases strain on the elbow and wrist.
BicepsHammer curlForearm extensors · Brachialis · Biceps long headVariationCableSee how it’s done⌄
Description
Neutral-grip curl to strengthen the biceps and brachialis with substantial forearm work.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your elbows close to your torso and shoulders down.
- Keep your wrists neutral throughout the set.
- Brace your trunk without swinging.
02 · Execution
Perform the rep
- Lift while keeping your elbows fixed.
- Pause briefly in contraction at the top.
- Lower slowly into a full stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Keep your elbows fixed and control the descent.
Common mistakes- swinging the torso
- moving the elbows forward
- bending the wrists out of alignment
- lowering too quickly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Poor alignment increases strain on the elbow and wrist.
BicepsCross-body hammer curlForearm extensors · Forearm flexors · Biceps long headVariationDumbbellsSee how it’s done⌄
Description
Neutral-grip curl to strengthen the biceps and brachialis with substantial forearm work.
01 · Setup
Set up the movement
- Keep your elbows close to your torso and shoulders down.
- Keep your wrists neutral throughout the set.
- Brace your trunk without swinging.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lift while keeping your elbows fixed.
- Pause briefly in contraction at the top.
- Lower slowly into a full stretch.
Technique cue
Keep your elbows fixed and control the descent.
Common mistakes- swinging the torso
- moving the elbows forward
- bending the wrists out of alignment
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- Poor alignment increases strain on the elbow and wrist.
BicepsHigh cable curlBiceps short head · Brachialis · Biceps long headVariationHigh cablesSee how it’s done⌄
Description
Bilateral curl with continuous tension to maintain contraction throughout the range.
01 · Setup
Set up the movement
- Set both pulleys to the same height before starting.
- Stand in the center, upright with your trunk braced.
- Keep your elbows at a steady height and shoulders down.
- Align your wrists and maintain a firm grip.
02 · Execution
Perform the rep
- Bend your elbows without moving your upper arms.
- Contract firmly at the end of the movement.
- Return slowly into the stretch without losing tension.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Fixed upper arms, continuous tension and a controlled return.
Common mistakes- lowering or moving the elbows forward
- raising the shoulders
- releasing control on the return
- using a partial range
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Lack of control can overload the elbows and shoulders.
BicepsPreacher curlBiceps short head · Brachialis · Forearm extensorsVariationEZ barSee how it’s done⌄
Description
Curl with supported upper arms to isolate the biceps and limit momentum.
01 · Setup
Set up the movement
- Adjust the preacher pad so your entire upper arm is supported.
- Support your upper arm and keep your shoulder down.
- Start with a neutral wrist and fixed elbow.
- Let the biceps stretch at the bottom without relaxing your posture.
02 · Execution
Perform the rep
- Lift while keeping your elbow against its support.
- Contract firmly at the top without moving your shoulder forward.
- Lower slowly into the full stretch.
Technique cue
Supported upper arm, fixed elbow and clear contraction at the top.
Common mistakes- lifting the arm off its support
- moving the shoulder forward
- lowering too quickly
- using a partial range
Safety notes
Open the complete sheet Risks of poor execution
- Repeatedly moving the shoulder forward can overload its front portion.
BicepsPreacher curlBiceps short head · Brachialis · Forearm extensorsVariationDumbbellSee how it’s done⌄
Description
Curl with supported upper arms to isolate the biceps and limit momentum.
01 · Setup
Set up the movement
- Adjust the preacher pad so your entire upper arm is supported.
- Support your upper arm and keep your shoulder down.
- Start with a neutral wrist and fixed elbow.
- Let the biceps stretch at the bottom without relaxing your posture.
02 · Execution
Perform the rep
- Lift while keeping your elbow against its support.
- Contract firmly at the top without moving your shoulder forward.
- Lower slowly into the full stretch.
Technique cue
Supported upper arm, fixed elbow and clear contraction at the top.
Common mistakes- lifting the arm off its support
- moving the shoulder forward
- lowering too quickly
- using a partial range
Safety notes
Open the complete sheet Risks of poor execution
- Repeatedly moving the shoulder forward can overload its front portion.
BicepsPreacher curlBiceps short head · Brachialis · Forearm extensorsVariationMachineSee how it’s done⌄
Description
Curl with supported upper arms to isolate the biceps and limit momentum.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Support your upper arm and keep your shoulder down.
- Start with a neutral wrist and fixed elbow.
- Let the biceps stretch at the bottom without relaxing your posture.
02 · Execution
Perform the rep
- Lift while keeping your elbow against its support.
- Contract firmly at the top without moving your shoulder forward.
- Lower slowly into the full stretch.
Technique cue
Supported upper arm, fixed elbow and clear contraction at the top.
Common mistakes- lifting the arm off its support
- moving the shoulder forward
- lowering too quickly
- using a partial range
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
BicepsHammer preacher curlForearm extensors · Brachialis · Biceps short headVariationDumbbellSee how it’s done⌄
Description
Neutral-grip curl to strengthen the biceps and brachialis with substantial forearm work.
01 · Setup
Set up the movement
- Adjust the preacher pad so your entire upper arm is supported.
- Support your upper arm and keep your shoulder down.
- Start with a neutral wrist and fixed elbow.
- Let the biceps stretch at the bottom without relaxing your posture.
02 · Execution
Perform the rep
- Lift while keeping your elbow against its support.
- Contract firmly at the top without moving your shoulder forward.
- Lower slowly into the full stretch.
Technique cue
Supported upper arm, fixed elbow and clear contraction at the top.
Common mistakes- swinging the torso
- moving the elbows forward
- bending the wrists out of alignment
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- Poor alignment increases strain on the elbow and wrist.
BicepsSupinated curlBiceps short head · Brachialis · Biceps long headVariationBarbellSee how it’s done⌄
Description
Elbow flexion to develop the biceps with an emphasis on contraction and stretch.
01 · Setup
Set up the movement
- Keep your shoulders down and chest open.
- Keep your elbows close to your torso.
- Align your wrists with your forearms.
02 · Execution
Perform the rep
- Lift without momentum while keeping your elbows still.
- Contract firmly at the top.
- Lower slowly into a full stretch.
Technique cue
Clear contraction at the top and controlled stretch at the bottom.
Common mistakes- swinging the torso
- moving the elbows forward
- letting the load drop on the way down
- using a partial range
Safety notes
Open the complete sheet Risks of poor execution
- An abrupt tempo can overload the distal biceps tendon.
BicepsSupinated curlBiceps short head · Brachialis · Biceps long headVariationDumbbellsSee how it’s done⌄
Description
Elbow flexion to develop the biceps with an emphasis on contraction and stretch.
01 · Setup
Set up the movement
- Keep your shoulders down and chest open.
- Keep your elbows close to your torso.
- Align your wrists with your forearms.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lift without momentum while keeping your elbows still.
- Contract firmly at the top.
- Lower slowly into a full stretch.
Technique cue
Clear contraction at the top and controlled stretch at the bottom.
Common mistakes- swinging the torso
- moving the elbows forward
- letting the load drop on the way down
- using a partial range
Safety notes
Open the complete sheet Risks of poor execution
- An abrupt tempo can overload the distal biceps tendon.
BicepsSupinated curlBiceps short head · Brachialis · Biceps long headVariationLow cableSee how it’s done⌄
Description
Elbow flexion to develop the biceps with an emphasis on contraction and stretch.
01 · Setup
Set up the movement
- Set the pulley to a low position before starting.
- Keep your shoulders down and chest open.
- Keep your elbows close to your torso.
- Align your wrists with your forearms.
02 · Execution
Perform the rep
- Lift without momentum while keeping your elbows still.
- Contract firmly at the top.
- Lower slowly into a full stretch.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Clear contraction at the top and controlled stretch at the bottom.
Common mistakes- swinging the torso
- moving the elbows forward
- letting the load drop on the way down
- using a partial range
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- An abrupt tempo can overload the distal biceps tendon.
BicepsCurl ZottmanForearm extensors · Biceps short head · BrachialisVariationDumbbellsSee how it’s done⌄
Description
Neutral-grip curl to strengthen the biceps and brachialis with substantial forearm work.
01 · Setup
Set up the movement
- Keep your elbows close to your torso and shoulders down.
- Keep your wrists neutral throughout the set.
- Brace your trunk without swinging.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lift while keeping your elbows fixed.
- Pause briefly in contraction at the top.
- Lower slowly into a full stretch.
Technique cue
Keep your elbows fixed and control the descent.
Common mistakes- swinging the torso
- moving the elbows forward
- bending the wrists out of alignment
- lowering too quickly
Safety notes
Open the complete sheet Risks of poor execution
- Poor alignment increases strain on the elbow and wrist.
BicepsDrag curlBiceps long head · Biceps short head · BrachialisVariationBarbellSee how it’s done⌄
Description
Curl with the elbows moving backward to enhance the biceps contraction at the top.
01 · Setup
Set up the movement
- Stand upright with your shoulders down and trunk braced.
- Start with your elbows close to your torso.
- Keep your wrists neutral and grip stable.
02 · Execution
Perform the rep
- Raise the load along your torso while moving your elbows backward.
- Contract the biceps at the top.
- Lower slowly along the same path close to your body.
Technique cue
Keep the load close to your torso and move your elbows backward with control.
Common mistakes- spreading the elbows
- swinging the trunk
- shortening the range
- returning too quickly
Safety notes
Open the complete sheet Risks of poor execution
- Using too much weight can overload the elbows and shoulders.
BicepsSpider curlBiceps short head · Brachialis · Biceps long headVariationEZ barSee how it’s done⌄
Description
Curl with supported upper arms to isolate the biceps and limit momentum.
01 · Setup
Set up the movement
- Place your chest against an incline bench to stabilize your arms.
- Support your upper arm and keep your shoulder down.
- Start with a neutral wrist and fixed elbow.
- Let the biceps stretch at the bottom without relaxing your posture.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Lift while keeping your elbow against its point of support.
- Contract firmly at the top without moving your shoulder forward.
- Lower slowly into the full stretch.
Technique cue
Supported upper arm, fixed elbow and deliberate contraction.
Common mistakes- lifting the arm off its support
- moving the shoulder forward
- lowering too quickly
- using a partial range
Safety notes
Open the complete sheet Risks of poor execution
- Repeatedly moving the shoulder forward can overload its front portion.
BicepsBiceps-focused underhand lat pulldownBiceps short head · Biceps long head · BrachialisVariationStandardSee how it’s done⌄
Description
Underhand pull with a strong biceps emphasis.
01 · Setup
Set up the movement
- Sit at the lat pulldown station and secure your thighs beneath the pads.
- Keep your shoulders down and chest open.
- Use a stable underhand grip with aligned wrists.
- Keep your body braced without swinging.
02 · Execution
Perform the rep
- Pull while keeping your elbows directed downward.
- Contract firmly at the top without losing posture.
- Lower slowly into the full stretch.
Technique cue
Pull with your elbows and control the stretch at the bottom.
Common mistakes- using trunk momentum
- using a partial range
- lowering without control
- raising the shoulders
Safety notes
Open the complete sheet Risks of poor execution
- Forceful pulling with momentum can overload the elbows and shoulders.
BicepsBiceps-focused chin-upBiceps short head · Biceps long head · BrachialisVariationBodyweightSee how it’s done⌄
Description
Underhand pull with a strong biceps emphasis.
01 · Setup
Set up the movement
- Keep your shoulders down and chest open.
- Use a stable underhand grip with aligned wrists.
- Keep your body braced without swinging.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Pull while keeping your elbows directed downward.
- Contract firmly at the top without losing posture.
- Lower slowly into the full stretch.
Technique cue
Pull with your elbows and control the stretch at the bottom.
Common mistakes- using trunk momentum
- using a partial range
- lowering without control
- raising the shoulders
- losing trunk tension at the end of the set
Safety notes
Open the complete sheet Risks of poor execution
- Forceful pulling with momentum can overload the elbows and shoulders.
TricepsSkull crusherTriceps lateral head · Triceps long head · Triceps medial headVariationEZ barSee how it’s done⌄
Description
Lying elbow extension on a bench to strongly target the triceps.
01 · Setup
Set up the movement
- Lie on a flat bench with your head stable and feet planted on the floor.
- Keep your shoulder blades stable, shoulders down and elbows pointing toward the ceiling.
- Align your wrists with your forearms.
- Keep your upper arms still above your face throughout the movement.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Bend your elbows while keeping your upper arms stable.
- Lower the load toward your forehead or slightly behind it with full control.
- Straighten your elbows without snapping into lockout.
Technique cue
Keep your upper arms still; move only through elbow extension.
Common mistakes- letting the elbows flare out
- letting the upper arms move backward
- bending the wrists out of alignment
- locking out aggressively
- lowering too quickly toward the face
Safety notes
Open the complete sheet Risks of poor execution
- Poor alignment can overload the elbows.
- Losing control can cause the load to strike your forehead or skull.
TricepsSkull crusherTriceps lateral head · Triceps long head · Triceps medial headVariationDumbbellsSee how it’s done⌄
Description
Lying elbow extension on a bench to strongly target the triceps.
01 · Setup
Set up the movement
- Lie on a flat bench with your head stable and feet planted on the floor.
- Keep your shoulder blades stable, shoulders down and elbows pointing toward the ceiling.
- Align your wrists with your forearms.
- Keep your upper arms still above your face throughout the movement.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Bend your elbows while keeping your upper arms stable.
- Lower the load toward your forehead or slightly behind it with full control.
- Straighten your elbows without snapping into lockout.
Technique cue
Keep your upper arms still; move only through elbow extension.
Common mistakes- letting the elbows flare out
- letting the upper arms move backward
- bending the wrists out of alignment
- locking out aggressively
- lowering too quickly toward the face
Safety notes
Open the complete sheet Risks of poor execution
- Poor alignment can overload the elbows.
- Losing control can cause the load to strike your forehead or skull.
TricepsClose-grip bench pressTriceps lateral head · Triceps medial head · Front deltsVariationBarbellSee how it’s done⌄
Description
Pressing movement with a strong triceps emphasis.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet planted on the floor.
- Keep your torso stable, shoulders down and chest open.
- Keep your elbows close to your torso and wrists aligned.
- Brace your trunk throughout.
02 · Execution
Perform the rep
- Lower under control without flaring your elbows.
- Make a controlled transition at the bottom.
- Press to the top without snapping into lockout.
Technique cue
Keep your elbows close and control the path.
Common mistakes- flaring the elbows
- lowering too quickly
- using a partial range
- raising the shoulders
Safety notes
Open the complete sheet Risks of poor execution
- With a free barbell, an uncontrolled load can fall onto the chest, throat or face.
- Bouncing or lowering too quickly can cause a pectoral tear and shoulder injury.
- Training close to failure without safety measures increases the risk of a serious accident.
- Lack of control increases strain on the shoulders and elbows.
TricepsUpright triceps dipsTriceps lateral head · Triceps medial head · Front deltsVariationMachineSee how it’s done⌄
Description
Pressing movement with a strong triceps emphasis.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your torso stable, shoulders down and chest open.
- Keep your elbows close to your torso and wrists aligned.
- Brace your trunk throughout.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower under control without flaring your elbows.
- Make a controlled transition at the bottom.
- Press to the top without snapping into lockout.
Technique cue
Keep your elbows close and control the path.
Common mistakes- flaring the elbows
- lowering too quickly
- using a partial range
- raising the shoulders
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
TricepsUpright triceps dipsTriceps lateral head · Triceps medial head · Front deltsVariationBodyweightSee how it’s done⌄
Description
Pressing movement with a strong triceps emphasis.
01 · Setup
Set up the movement
- Keep your torso stable, shoulders down and chest open.
- Keep your elbows close to your torso and wrists aligned.
- Brace your trunk throughout.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Lower under control without flaring your elbows.
- Make a controlled transition at the bottom.
- Press to the top without snapping into lockout.
Technique cue
Keep your elbows close and control the path.
Common mistakes- flaring the elbows
- lowering too quickly
- using a partial range
- raising the shoulders
- losing trunk tension at the end of the set
Safety notes
Open the complete sheet Risks of poor execution
- Lack of control increases strain on the shoulders and elbows.
TricepsOverhead triceps extensionTriceps long head · Triceps medial head · Triceps lateral headVariationEZ barSee how it’s done⌄
Description
Overhead extension to train the triceps in a deeply stretched position.
01 · Setup
Set up the movement
- Keep your upper arms near your ears and shoulders down.
- Point your elbows forward.
- Brace your trunk to avoid arching your back.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Lower slowly by bending your elbows.
- Aim for a controlled stretch at the bottom.
- Straighten your elbows while keeping your upper arms stable.
Technique cue
Keep your elbows close together and stable.
Common mistakes- letting the elbows flare out
- arching the lower back
- lowering too quickly
- shortening the range
Safety notes
Open the complete sheet Risks of poor execution
- Repeated back arching can overload the lower back and shoulders.
TricepsOverhead triceps extensionTriceps long head · Triceps medial head · Triceps lateral headVariationDumbbellSee how it’s done⌄
Description
Overhead extension to train the triceps in a deeply stretched position.
01 · Setup
Set up the movement
- Keep your upper arms near your ears and shoulders down.
- Point your elbows forward.
- Brace your trunk to avoid arching your back.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lower slowly by bending your elbows.
- Aim for a controlled stretch at the bottom.
- Straighten your elbows while keeping your upper arms stable.
Technique cue
Keep your elbows close together and stable.
Common mistakes- letting the elbows flare out
- arching the lower back
- lowering too quickly
- shortening the range
Safety notes
Open the complete sheet Risks of poor execution
- Repeated back arching can overload the lower back and shoulders.
TricepsOverhead triceps extensionTriceps long head · Triceps medial head · Triceps lateral headVariationCableSee how it’s done⌄
Description
Overhead extension to train the triceps in a deeply stretched position.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your upper arms near your ears and shoulders down.
- Point your elbows forward.
- Brace your trunk to avoid arching your back.
02 · Execution
Perform the rep
- Lower slowly by bending your elbows.
- Aim for a controlled stretch at the bottom.
- Straighten your elbows while keeping your upper arms stable.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Keep your elbows close together and stable.
Common mistakes- letting the elbows flare out
- arching the lower back
- lowering too quickly
- shortening the range
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Repeated back arching can overload the lower back and shoulders.
TricepsOverhand triceps pushdownTriceps lateral head · Triceps medial head · Triceps long headVariationHigh cableSee how it’s done⌄
Description
Vertical elbow extension to isolate the triceps with continuous tension.
01 · Setup
Set up the movement
- Set the pulley to a high position before starting.
- Keep your elbows close to your body and shoulders down.
- Keep your wrists neutral and trunk stable.
- Position yourself without swinging.
02 · Execution
Perform the rep
- Straighten your elbows into a full contraction.
- Pause briefly at the bottom.
- Return upward slowly into the stretch without moving your elbows away from your sides.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Keep your elbows fixed near your torso and control the return.
Common mistakes- letting the elbows move forward
- raising the shoulders
- returning too quickly
- bending the wrists out of alignment
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- An abrupt return can overload the elbows.
TricepsReverse-grip triceps pushdownTriceps medial head · Triceps lateral head · Triceps long headVariationHigh cableSee how it’s done⌄
Description
Vertical elbow extension to isolate the triceps with continuous tension.
01 · Setup
Set up the movement
- Set the pulley to a high position before starting.
- Keep your elbows close to your body and shoulders down.
- Keep your wrists neutral and trunk stable.
- Position yourself without swinging.
02 · Execution
Perform the rep
- Straighten your elbows into a full contraction.
- Pause briefly at the bottom.
- Return upward slowly into the stretch without moving your elbows away from your sides.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Keep your elbows fixed near your torso and control the return.
Common mistakes- letting the elbows move forward
- raising the shoulders
- returning too quickly
- bending the wrists out of alignment
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- An abrupt return can overload the elbows.
TricepsKatana triceps extensionTriceps long head · Triceps medial head · Triceps lateral headVariationCableSee how it’s done⌄
Description
Overhead extension to train the triceps in a deeply stretched position.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your upper arms near your ears and shoulders down.
- Point your elbows forward.
- Brace your trunk to avoid arching your back.
02 · Execution
Perform the rep
- Lower slowly by bending your elbows.
- Aim for a controlled stretch at the bottom.
- Straighten your elbows while keeping your upper arms stable.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Keep your elbows close together and stable.
Common mistakes- letting the elbows flare out
- arching the lower back
- lowering too quickly
- shortening the range
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Repeated back arching can overload the lower back and shoulders.
TricepsTriceps kickbackTriceps lateral head · Triceps medial head · Triceps long headVariationDumbbellSee how it’s done⌄
Description
Bent-over elbow extension to isolate the triceps.
01 · Setup
Set up the movement
- Lean your torso forward while keeping your back neutral.
- Position your elbow high and close to your torso, then keep it still.
- Align your wrist with your forearm.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Straighten your elbow into a full contraction.
- Pause briefly at full extension.
- Return slowly without letting your elbow move.
Technique cue
Fixed elbow, full extension and controlled return.
Common mistakes- letting the elbow drop during the set
- swinging the torso
- using a partial range
- returning too quickly
Safety notes
Open the complete sheet Risks of poor execution
- An unstable elbow under load can overload the joint.
TricepsTriceps kickbackTriceps lateral head · Triceps medial head · Triceps long headVariationCableSee how it’s done⌄
Description
Bent-over elbow extension to isolate the triceps.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Lean your torso forward while keeping your back neutral.
- Position your elbow high and close to your torso, then keep it still.
- Align your wrist with your forearm.
02 · Execution
Perform the rep
- Straighten your elbow into a full contraction.
- Pause briefly at full extension.
- Return slowly without letting your elbow move.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Fixed elbow, full extension and controlled return.
Common mistakes- letting the elbow drop during the set
- swinging the torso
- using a partial range
- returning too quickly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- An unstable elbow under load can overload the joint.
TricepsDiamond push-upTriceps lateral head · Triceps medial head · Front deltsVariationFloorSee how it’s done⌄
Description
Pressing movement with a strong triceps emphasis.
01 · Setup
Set up the movement
- Keep your torso stable, shoulders down and chest open.
- Keep your elbows close to your torso and wrists aligned.
- Brace your trunk throughout.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Lower under control without flaring your elbows.
- Make a controlled transition at the bottom.
- Press to the top without snapping into lockout.
Technique cue
Keep your elbows close and control the path.
Common mistakes- flaring the elbows
- lowering too quickly
- using a partial range
- raising the shoulders
- losing trunk tension at the end of the set
Safety notes
Open the complete sheet Risks of poor execution
- Lack of control increases strain on the shoulders and elbows.
AbsCrunchAbs · Obliques · SerratusVariationMachineSee how it’s done⌄
Description
Controlled trunk curling to target the abdominals.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your pelvis secure and back supported.
- Keep your neck neutral and shoulders down.
- Position yourself to maintain a comfortable range.
02 · Execution
Perform the rep
- Curl your spine progressively as you rise.
- Contract firmly at the top without pulling on your neck.
- Lower vertebra by vertebra into a stretch.
Technique cue
Curl with your abdominals without pulling with your arms.
Common mistakes- pulling your head with your hands
- rising too quickly
- dropping back without control
- arching the back at the top
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
AbsCrunchAbs · Obliques · SerratusVariationHigh cableSee how it’s done⌄
Description
Controlled trunk curling to target the abdominals.
01 · Setup
Set up the movement
- Set the pulley to a high position before starting.
- Kneel with your torso tilted slightly forward.
- Keep your pelvis stable and hips still.
- Keep your shoulders down and trunk engaged.
02 · Execution
Perform the rep
- Curl your torso downward by contracting your abdominals.
- Pause briefly in contraction.
- Return slowly without losing tension.
Technique cue
Curl your torso while keeping your hips still.
Common mistakes- pulling your head with your hands
- rising too quickly
- dropping back without control
- arching the back at the top
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- An abrupt tempo can overload the neck and lower back.
AbsCrunchAbs · Obliques · SerratusVariationFloorSee how it’s done⌄
Description
Controlled trunk curling to target the abdominals.
01 · Setup
Set up the movement
- Lie on your back with knees bent and feet stable.
- Place your hands at your temples and keep your neck neutral.
- Press your lower back down at the start of the movement.
02 · Execution
Perform the rep
- Curl your spine progressively as you rise.
- Contract firmly at the top without pulling on your neck.
- Lower vertebra by vertebra into a stretch.
Technique cue
Curl your torso with your abdominals without pulling on your neck.
Common mistakes- pulling your head with your hands
- rising too quickly
- dropping back without control
- arching the back at the top
Safety notes
Open the complete sheet Risks of poor execution
- An abrupt tempo can overload the neck and lower back.
AbsHanging windshield wipersObliques · Abs · SerratusVariationBent legsSee how it’s done⌄
Description
Hanging pelvic rotation with bent legs to target the obliques in a more accessible variation.
01 · Setup
Set up the movement
- Hang from a bar with straight arms and active shoulders.
- Lean slightly backward and raise your legs to approximately 90 degrees at the hips relative to your trunk.
- Bend your knees to approximately 90 degrees to shorten the lever and keep your pelvis controlled.
02 · Execution
Perform the rep
- Rotate your pelvis from side to side under control without letting your torso swing.
- Keep your legs together and abdominal tension throughout the rotation.
- Return to the center between sides if needed without losing your hanging position.
Technique cue
Rotate through your pelvis with control, not by swinging your whole body.
Common mistakes- swinging the legs to create momentum
- losing the hip angle
- bending or relaxing the arms
- letting the shoulders disengage
Safety notes
Open the complete sheet Risks of poor execution
- Swinging greatly increases stress on the shoulders and lower back.
- Losing trunk tension can overload the hip flexors and lower back.
AbsHanging windshield wipersObliques · Abs · SerratusVariationStraight legsSee how it’s done⌄
Description
Hanging pelvic rotation with straight legs for a more demanding variation in core tension and oblique control.
01 · Setup
Set up the movement
- Hang from a bar with straight arms and active shoulders.
- Lean slightly backward and raise your legs to approximately 90 degrees at the hips relative to your trunk.
- Straighten your legs at 90 degrees to your trunk before starting the rotation.
02 · Execution
Perform the rep
- Rotate your pelvis from side to side under control without letting your torso swing.
- Keep your legs together and abdominal tension throughout the rotation.
- Return to the center between sides if needed without losing your hanging position.
Technique cue
Rotate through your pelvis with control, not by swinging your whole body.
Common mistakes- swinging the legs to create momentum
- losing the hip angle
- bending or relaxing the arms
- letting the shoulders disengage
Safety notes
Open the complete sheet Risks of poor execution
- Swinging greatly increases stress on the shoulders and lower back.
- Losing trunk tension can overload the hip flexors and lower back.
- The straight-leg version greatly increases the lever arm and the demand on the shoulders.
AbsDumbbell side bendObliques · Spinal erectorsVariationDumbbellSee how it’s done⌄
Description
Single-sided lateral flexion to target the obliques with one dumbbell, without using momentum.
01 · Setup
Set up the movement
- Hold one dumbbell on one side of your body, arm straight beside your thigh.
- Place your free hand on your waist or behind your head if you can keep your torso stable.
- Keep your pelvis still, knees soft and spine tall before starting.
02 · Execution
Perform the rep
- Tilt or bend your pelvis and trunk with control toward the side opposite the dumbbell, within your intended range.
- Contract your obliques to return to the center without bouncing or rotating your torso.
- Keep the movement strict: the aim is to maintain tension on the working side, not to bend as far as possible.
Technique cue
One dumbbell, stable pelvis, no momentum or rotation.
Common mistakes- holding a dumbbell in each hand
- swinging the torso to rise
- turning the shoulders instead of bending sideways
- seeking excessive range at the expense of control
Safety notes
Open the complete sheet Risks of poor execution
- Using two dumbbells partly cancels the targeted overload on the working side.
- Swinging or excessive range can irritate the lower back.
AbsPallof pressObliques · Deep core · AbsVariationCableSee how it’s done⌄
Description
Anti-rotation core exercise to strengthen trunk stability.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Stand upright with your feet planted and pelvis neutral.
- Keep your arms in front of you and shoulders down.
- Brace your abdominals before starting.
02 · Execution
Perform the rep
- Push your hands forward without letting your torso rotate.
- Hold a firm contraction at the most challenging point.
- Return slowly while maintaining the same alignment.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Resist trunk rotation on every repetition.
Common mistakes- rotating the trunk
- letting the pelvis follow the movement
- raising the shoulders
- returning too quickly
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Insufficient trunk bracing can overload the lower back.
AbsPlankDeep core · Obliques · AbsVariationFrontSee how it’s done⌄
Description
Static core exercise to strengthen the abdominal wall and trunk stability.
01 · Setup
Set up the movement
- Place your supports beneath your shoulders and keep your neck long.
- Align your shoulders, pelvis and ankles.
- Contract your glutes and abdominals before starting the hold.
02 · Execution
Perform the rep
- Maintain a stable body line without moving your pelvis.
- Breathe regularly without releasing the contraction.
- End the set as soon as your alignment deteriorates.
Technique cue
Neutral pelvis and calm breathing throughout the hold.
Common mistakes- letting the pelvis drop
- raising the hips too high
- bending the neck out of alignment
- holding the breath
Safety notes
Open the complete sheet Risks of poor execution
- Holding with an arched back overloads the lower back.
AbsPlankDeep core · Obliques · AbsVariationSideSee how it’s done⌄
Description
Static core exercise to strengthen the abdominal wall and trunk stability.
01 · Setup
Set up the movement
- Place your support beneath your shoulder and align your head, pelvis and ankles.
- Stack your hips and keep your pelvis facing forward.
- Contract your obliques and glutes before lifting your pelvis.
02 · Execution
Perform the rep
- Raise your pelvis to form a straight line.
- Hold without letting your shoulder rise.
- Breathe calmly, then lower under control.
Technique cue
Straight body line on your side, with your pelvis high and stable.
Common mistakes- letting the pelvis drop
- raising the shoulder toward the ear
- rotating the torso
- breath-holding
Safety notes
Open the complete sheet Risks of poor execution
- Holding with an arched back overloads the lower back.
AbsHip raiseAbs · Deep core · ObliquesVariationFloorSee how it’s done⌄
Description
Hip and trunk flexion to train the abdominals through a large range.
01 · Setup
Set up the movement
- Stabilize your upper body before each repetition.
- Control your pelvis, with legs straight or bent depending on the variant.
- Avoid momentum from the starting position onward.
02 · Execution
Perform the rep
- Raise your knees or legs while slightly curling your pelvis upward.
- Aim for a contraction at the top without swinging.
- Lower slowly into a controlled stretch.
Technique cue
Lift with your abdominals, not momentum.
Common mistakes- swinging the legs
- letting the load drop on the way down
- using a partial range
- losing shoulder stability
Safety notes
Open the complete sheet Risks of poor execution
- Excessive swinging can overload the shoulders and lower back.
AbsKnee raiseAbs · Center quads · ObliquesVariationFlat benchSee how it’s done⌄
Description
Hip and trunk flexion to train the abdominals through a large range.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet planted on the floor.
- Stabilize your upper body before each repetition.
- Control your pelvis, with legs straight or bent depending on the variant.
- Avoid momentum from the starting position onward.
02 · Execution
Perform the rep
- Raise your knees or legs while slightly curling your pelvis upward.
- Aim for a contraction at the top without swinging.
- Lower slowly into a controlled stretch.
Technique cue
Lift with your abdominals, not momentum.
Common mistakes- swinging the legs
- letting the load drop on the way down
- using a partial range
- losing shoulder stability
Safety notes
Open the complete sheet Risks of poor execution
- Excessive swinging can overload the shoulders and lower back.
AbsLeg raiseAbs · Obliques · SartoriusVariationCaptain's chairSee how it’s done⌄
Description
Hip and trunk flexion to train the abdominals through a large range.
01 · Setup
Set up the movement
- Rest your forearms on the captain's chair and keep your shoulders down.
- Support your forearms and keep your shoulders down.
- Start with your torso stable and pelvis neutral.
- Keep your legs straight or slightly bent according to your mobility.
02 · Execution
Perform the rep
- Raise your knees or legs while slightly curling your pelvis upward.
- Aim for a contraction at the top without swinging.
- Lower slowly into a controlled stretch.
Technique cue
Supported torso, pelvis curling upward at the top and no momentum.
Common mistakes- swinging the legs
- letting the load drop on the way down
- using a partial range
- losing shoulder stability
Safety notes
Open the complete sheet Risks of poor execution
- Excessive swinging can overload the shoulders and lower back.
AbsLeg raiseAbs · Obliques · SartoriusVariationHangingSee how it’s done⌄
Description
Hip and trunk flexion to train the abdominals through a large range.
01 · Setup
Set up the movement
- Hang from a bar with a firm grip before starting the set.
- Hang with your arms straight and shoulders down.
- Brace your trunk to limit swinging.
- Start with your legs aligned beneath your pelvis.
02 · Execution
Perform the rep
- Raise your knees or legs while slightly curling your pelvis upward.
- Aim for a contraction at the top without swinging.
- Lower slowly into a controlled stretch.
Technique cue
Stable hang and controlled lift without swinging.
Common mistakes- swinging the legs
- letting the load drop on the way down
- using a partial range
- losing shoulder stability
Safety notes
Open the complete sheet Risks of poor execution
- Excessive swinging can overload the shoulders and lower back.
AbsTorso rotationObliques · Deep core · AbsVariationMachineSee how it’s done⌄
Description
Controlled rotation to target the obliques.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your pelvis stable and spine neutral.
- Keep your chest open and your shoulders down.
- Engage your abdominals before the first repetition.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Rotate your torso through a controlled range.
- Contract briefly at the end of the rotation.
- Return slowly into the stretch without abrupt movement.
Technique cue
Controlled torso rotation with a fixed pelvis.
Common mistakes- initiating with arm momentum
- rotating too quickly
- forcing the range
- rounding the back
- forcing a range beyond your mobility
Safety notes
Open the complete sheet Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.
AbsTorso rotationObliques · Deep core · AbsVariationCableSee how it’s done⌄
Description
Controlled rotation to target the obliques.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your pelvis stable and spine neutral.
- Keep your chest open and your shoulders down.
- Engage your abdominals before the first repetition.
02 · Execution
Perform the rep
- Rotate your torso through a controlled range.
- Contract briefly at the end of the rotation.
- Return slowly into the stretch without abrupt movement.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Controlled torso rotation with a fixed pelvis.
Common mistakes- initiating with arm momentum
- rotating too quickly
- forcing the range
- rounding the back
- letting the load pull back suddenly
Safety notes
Open the complete sheet Risks of poor execution
- Abrupt rotation can overload the lower back.
AbsTorso rotationObliques · Deep core · AbsVariationFloorSee how it’s done⌄
Description
Controlled rotation to target the obliques.
01 · Setup
Set up the movement
- Keep your pelvis stable and spine neutral.
- Keep your chest open and your shoulders down.
- Engage your abdominals before the first repetition.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Rotate your torso through a controlled range.
- Contract briefly at the end of the rotation.
- Return slowly into the stretch without abrupt movement.
Technique cue
Controlled torso rotation with a fixed pelvis.
Common mistakes- initiating with arm momentum
- rotating too quickly
- forcing the range
- rounding the back
- losing trunk tension at the end of the set
Safety notes
Open the complete sheet Risks of poor execution
- Abrupt rotation can overload the lower back.
AbsAb wheel rolloutAbs · Deep core · LatsVariationFloorSee how it’s done⌄
Description
Demanding anti-extension movement to strongly strengthen the abdominal wall.
01 · Setup
Set up the movement
- Slightly tuck your pelvis and keep your ribs down.
- Keep your shoulders down, arms active and trunk braced.
- Start with a range you can control.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Move forward slowly while keeping your trunk braced.
- Stop before losing a neutral lower-back position.
- Return by firmly contracting your abdominals without pulling through your lower back.
Technique cue
Reach farther only while your lower back remains neutral.
Common mistakes- arching the lower back at the end of the range
- returning too abruptly
- raising the shoulder
- attempting too large a range
- losing trunk tension at the end of the set
Safety notes
Open the complete sheet Risks of poor execution
- Losing trunk tension exposes the lower back to substantial overload.
AbsSit-upAbs · Center quads · ObliquesVariationDecline benchSee how it’s done⌄
Description
Controlled trunk curling to target the abdominals.
01 · Setup
Set up the movement
- Lie on a decline bench and secure your pelvis before starting.
- Start with your lower back stable.
- Keep your gaze neutral and neck relaxed.
- Prepare to exhale as you rise.
02 · Execution
Perform the rep
- Curl your spine progressively as you rise.
- Contract firmly at the top without pulling on your neck.
- Lower vertebra by vertebra into a stretch.
Technique cue
Curl, contract, then lower under control.
Common mistakes- pulling your head with your hands
- rising too quickly
- dropping back without control
- arching the back at the top
Safety notes
Open the complete sheet Risks of poor execution
- An abrupt tempo can overload the neck and lower back.
AbsToes to barAbs · Center quads · LatsVariationHangingSee how it’s done⌄
Description
Hip and trunk flexion to train the abdominals through a large range.
01 · Setup
Set up the movement
- Hang from a bar with a firm grip before starting the set.
- Stabilize your upper body before each repetition.
- Control your pelvis, with legs straight or bent depending on the variant.
- Avoid momentum from the starting position onward.
02 · Execution
Perform the rep
- Raise your knees or legs while slightly curling your pelvis upward.
- Aim for a contraction at the top without swinging.
- Lower slowly into a controlled stretch.
Technique cue
Lift with your abdominals, not momentum.
Common mistakes- swinging the legs
- letting the load drop on the way down
- using a partial range
- losing shoulder stability
Safety notes
Open the complete sheet Risks of poor execution
- Excessive swinging can overload the shoulders and lower back.
AbsTwistObliques · Abs · Front deltsVariationLandmineSee how it’s done⌄
Description
Controlled rotation to target the obliques.
01 · Setup
Set up the movement
- Place the bar in the landmine pivot and check that it is secure.
- Keep your pelvis stable and spine neutral.
- Keep your chest open and your shoulders down.
- Engage your abdominals before the first repetition.
02 · Execution
Perform the rep
- Rotate your torso through a controlled range.
- Contract briefly at the end of the rotation.
- Return slowly into the stretch without abrupt movement.
Technique cue
Controlled torso rotation with a fixed pelvis.
Common mistakes- initiating with arm momentum
- rotating too quickly
- forcing the range
- rounding the back
Safety notes
Open the complete sheet Risks of poor execution
- Abrupt rotation can overload the lower back.
AbsVacuumDeep core · ObliquesVariationStandardSee how it’s done⌄
Description
Deep-core breathing exercise to improve abdominal control.
01 · Setup
Set up the movement
- Stand or sit with a neutral spine.
- Relax your shoulders and keep your pelvis stable.
- Prepare a long exhalation before each repetition.
02 · Execution
Perform the rep
- Exhale fully to empty the air from your lungs.
- Draw your abdomen inward firmly and hold the contraction for a few seconds.
- Release gradually, then repeat with the same control.
Technique cue
Exhale fully before drawing your abdomen inward.
Common mistakes- keeping air in the lungs
- shrugging the shoulders during the contraction
- holding your breath too long
- losing neutral posture
Safety notes
Open the complete sheet Risks of poor execution
- Holding your breath too long can make you feel faint.
- Repeatedly arching your posture can overload the lower back.
ForearmsReverse wrist curlForearm extensors · Forearm flexorsVariationBarbellSee how it’s done⌄
Description
Wrist flexion/extension movement to strengthen the forearms.
01 · Setup
Set up the movement
- Keep your forearms stable, shoulders down and grip firm.
- Align your wrists before starting.
- Avoid any unnecessary torso movement.
02 · Execution
Perform the rep
- Lift with a controlled wrist movement.
- Contract at the end of the range.
- Lower slowly into the stretch.
Technique cue
Move your wrist, not your shoulder.
Common mistakes- initiating the movement with the arm
- moving too quickly
- using a reduced range
- misaligning the wrists
Safety notes
Open the complete sheet Risks of poor execution
- Abrupt repetitions can overload the wrist tendons.
ForearmsReverse wrist curlForearm extensors · Forearm flexorsVariationDumbbellsSee how it’s done⌄
Description
Wrist flexion/extension movement to strengthen the forearms.
01 · Setup
Set up the movement
- Keep your forearms stable, shoulders down and grip firm.
- Align your wrists before starting.
- Avoid any unnecessary torso movement.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lift with a controlled wrist movement.
- Contract at the end of the range.
- Lower slowly into the stretch.
Technique cue
Move your wrist, not your shoulder.
Common mistakes- initiating the movement with the arm
- moving too quickly
- using a reduced range
- misaligning the wrists
Safety notes
Open the complete sheet Risks of poor execution
- Abrupt repetitions can overload the wrist tendons.
ForearmsWrist curlForearm flexors · Forearm extensorsVariationBarbellSee how it’s done⌄
Description
Wrist flexion/extension movement to strengthen the forearms.
01 · Setup
Set up the movement
- Keep your forearms stable, shoulders down and grip firm.
- Align your wrists before starting.
- Avoid any unnecessary torso movement.
02 · Execution
Perform the rep
- Lift with a controlled wrist movement.
- Contract at the end of the range.
- Lower slowly into the stretch.
Technique cue
Move your wrist, not your shoulder.
Common mistakes- initiating the movement with the arm
- moving too quickly
- using a reduced range
- misaligning the wrists
Safety notes
Open the complete sheet Risks of poor execution
- Abrupt repetitions can overload the wrist tendons.
ForearmsWrist curlForearm flexors · Forearm extensorsVariationDumbbellsSee how it’s done⌄
Description
Wrist flexion/extension movement to strengthen the forearms.
01 · Setup
Set up the movement
- Keep your forearms stable, shoulders down and grip firm.
- Align your wrists before starting.
- Avoid any unnecessary torso movement.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Lift with a controlled wrist movement.
- Contract at the end of the range.
- Lower slowly into the stretch.
Technique cue
Move your wrist, not your shoulder.
Common mistakes- initiating the movement with the arm
- moving too quickly
- using a reduced range
- misaligning the wrists
Safety notes
Open the complete sheet Risks of poor execution
- Abrupt repetitions can overload the wrist tendons.
ForearmsDead hangForearm flexors · Forearm extensors · LatsVariationBarbellSee how it’s done⌄
Description
Grip work to improve grip strength and forearm endurance.
01 · Setup
Set up the movement
- Keep your chest open, shoulders down and trunk braced.
- Keep your wrists neutral and grip firm.
- Maintain stable alignment from head to pelvis.
02 · Execution
Perform the rep
- Maintain a continuous grip without compensating with your shoulders.
- Breathe regularly while holding or walking.
- End the set before your posture deteriorates.
Technique cue
Strong grip, shoulders down and stable posture.
Common mistakes- raising the shoulders
- bending the wrists out of alignment
- relaxing the trunk
- gripping intermittently
Safety notes
Open the complete sheet Risks of poor execution
- A collapsed posture can overload the neck and lower back.
ForearmsFarmer's carryForearm flexors · Forearm extensors · Upper trapsVariationDumbbellsSee how it’s done⌄
Description
Grip work to improve grip strength and forearm endurance.
01 · Setup
Set up the movement
- Keep your chest open, shoulders down and trunk braced.
- Keep your wrists neutral and grip firm.
- Maintain stable alignment from head to pelvis.
- Use the same range on the right and left sides.
02 · Execution
Perform the rep
- Maintain a continuous grip without compensating with your shoulders.
- Breathe regularly while holding or walking.
- End the set before your posture deteriorates.
Technique cue
Strong grip, shoulders down and stable posture.
Common mistakes- raising the shoulders
- bending the wrists out of alignment
- relaxing the trunk
- gripping intermittently
Safety notes
Open the complete sheet Risks of poor execution
- A collapsed posture can overload the neck and lower back.
ForearmsFarmer's carryForearm flexors · Forearm extensors · Upper trapsVariationTrap barSee how it’s done⌄
Description
Grip work to improve grip strength and forearm endurance.
01 · Setup
Set up the movement
- Stand in the center of the trap bar before starting the repetition.
- Keep your chest open, shoulders down and trunk braced.
- Keep your wrists neutral and grip firm.
- Maintain stable alignment from head to pelvis.
02 · Execution
Perform the rep
- Maintain a continuous grip without compensating with your shoulders.
- Breathe regularly while holding or walking.
- End the set before your posture deteriorates.
Technique cue
Strong grip, shoulders down and stable posture.
Common mistakes- raising the shoulders
- bending the wrists out of alignment
- relaxing the trunk
- gripping intermittently
Safety notes
Open the complete sheet Risks of poor execution
- A collapsed posture can overload the neck and lower back.
ForearmsPinch grip holdForearm flexors · Forearm extensorsVariationWeight platesSee how it’s done⌄
Description
Grip work to improve grip strength and forearm endurance.
01 · Setup
Set up the movement
- Keep your chest open, shoulders down and trunk braced.
- Keep your wrists neutral and grip firm.
- Maintain stable alignment from head to pelvis.
02 · Execution
Perform the rep
- Maintain a continuous grip without compensating with your shoulders.
- Breathe regularly while holding or walking.
- End the set before your posture deteriorates.
Technique cue
Strong grip, shoulders down and stable posture.
Common mistakes- raising the shoulders
- bending the wrists out of alignment
- relaxing the trunk
- gripping intermittently
Safety notes
Open the complete sheet Risks of poor execution
- A collapsed posture can overload the neck and lower back.
ForearmsReverse curlForearm extensors · Forearm flexors · Biceps long headVariationBarbellSee how it’s done⌄
Description
Overhand elbow flexion to strengthen the forearms and brachioradialis.
01 · Setup
Set up the movement
- Keep your elbows near your torso and shoulders down.
- Use neutral wrists and a firm grip.
- Keep your torso stable without momentum.
02 · Execution
Perform the rep
- Lift while keeping your elbows fixed.
- Contract at the top without raising your shoulders.
- Lower slowly until your elbows reach the stretched position.
Technique cue
Fixed elbows and aligned wrists.
Common mistakes- swinging the torso
- moving the elbows forward
- bending the wrists out of alignment
- letting the load drop on the way down
Safety notes
Open the complete sheet Risks of poor execution
- Poor alignment can overload the wrists and elbows.
ForearmsReverse curlForearm extensors · Forearm flexors · Biceps long headVariationEZ barSee how it’s done⌄
Description
Overhand elbow flexion to strengthen the forearms and brachioradialis.
01 · Setup
Set up the movement
- Keep your elbows near your torso and shoulders down.
- Use neutral wrists and a firm grip.
- Keep your torso stable without momentum.
- Choose a grip width that keeps your wrists comfortable.
02 · Execution
Perform the rep
- Lift while keeping your elbows fixed.
- Contract at the top without raising your shoulders.
- Lower slowly until your elbows reach the stretched position.
Technique cue
Fixed elbows and aligned wrists.
Common mistakes- swinging the torso
- moving the elbows forward
- bending the wrists out of alignment
- letting the load drop on the way down
Safety notes
Open the complete sheet Risks of poor execution
- Poor alignment can overload the wrists and elbows.
ForearmsWrist rollerForearm flexors · Forearm extensorsVariationStandardSee how it’s done⌄
Description
Controlled winding to intensely target the forearm flexors and extensors.
01 · Setup
Set up the movement
- Keep your arms in front of you, shoulders down and trunk braced.
- Align your wrists in a neutral position.
- Keep your elbows stable throughout the set.
02 · Execution
Perform the rep
- Wind slowly using controlled wrist movements.
- Contract at the top of the winding movement.
- Unwind under control into the stretch.
Technique cue
Controlled wrist movement without cheating with your shoulders.
Common mistakes- swinging the arms
- bending the wrists out of alignment
- moving too quickly
- shortening the range
Safety notes
Open the complete sheet Risks of poor execution
- Using too much weight without control can overload the wrist tendons.
CardioBattle ropesGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Face the rope anchor and hold one end in each hand. Bend your knees slightly, brace your torso and create waves by alternately raising and lowering your arms. Keep shoulders down, feet planted and enough slack for the ropes to wave.
CardioBurpeesGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet From standing, squat down and place your hands on the floor. Jump your feet back into a high plank, then bring them back near your hands. Stand and make a small vertical jump, landing softly. This version has no push-up; keep your hips from sagging in the plank.
CardioJump ropeGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Hold one handle in each hand with your elbows close to your torso. Turn the rope with your wrists and jump just high enough for it to pass under your feet. Land softly with relaxed knees. Maintain a steady rhythm and relaxed shoulders.
CardioRunningGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Start at an easy pace, then speed up gradually. Look ahead, relax your shoulders and let your arms move close to your body. Land without deliberately overstriding. Adjust your pace to keep your running steady, then slow down gradually at the end.
CardioRunningGeneral conditioningVariationTreadmillSee how it’s done⌄
Description
Open the complete sheet Start the treadmill slowly and use its safety stop device. Increase speed gradually. Run in the center of the belt, looking ahead with arms moving freely. Slow the belt before stepping off.
CardioInterval trainingGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Choose a specific activity, such as running or cycling, then alternate work and recovery periods according to your session. Begin with a gradual warm-up and maintain stable technique as you accelerate. Reduce intensity during recovery. Intervals describe a session format, not a single activity: specify the activity to obtain a calorie estimate.
CardioJumping jacksGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Start standing with feet together and arms by your sides. Make a small jump, spreading your feet while raising both arms overhead. Return with feet together and arms down. Land softly with relaxed knees and maintain a controlled rhythm.
CardioWalkingGeneral conditioningVariationIncline walkingSee how it’s done⌄
Description
Open the complete sheet Start the treadmill slowly, then choose a suitable incline. Walk with regular steps and arms moving freely. Keep your torso aligned without hanging onto the handles. The calorie estimate assumes a 1–5% incline and a moderate-to-brisk pace.
CardioWalkingGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Walk with your torso upright, looking ahead and keeping your shoulders relaxed. Let your arms swing naturally with your steps. Use a comfortable stride length and increase your pace gradually if needed without breaking into a run.
CardioHigh kneesGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Run in place, alternately lifting the knees toward hip height. Swing the opposite arm with each leg. Keep your torso upright and land lightly beneath your hips without leaning backward. Adjust knee height to maintain control.
CardioMountain climbersGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Start in a high plank with hands under shoulders and arms straight. Drive one knee toward your chest, then switch legs. Keep your hips steady, core engaged and hands planted. Increase the pace only while maintaining alignment.
CardioSwimmingGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Choose a swimming stroke you know and start at an easy pace. Coordinate your arms, legs and breathing for that stroke. Keep a steady rhythm and take breaks if your technique deteriorates. The calorie estimate assumes recreational swimming without measuring your stroke or pace.
CardioRowing machineGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Secure your feet in the footrests and hold the handle with a neutral back and straight arms. Drive with your legs first, then open your torso slightly and pull the handle toward your lower ribs. On the return, straighten your arms, lean your torso forward and then bend your legs. Repeat smoothly without pulling early with your arms.
CardioSkiErgGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Stand facing the machine with feet hip-width apart and take both handles overhead. Bend the knees slightly and hinge at the hips while pulling the handles down toward your thighs. Return smoothly to the tall starting position. Keep your feet planted and spine neutral.
CardioStair climberGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Step onto the machine while it is stopped or moving slowly and check your footing. Climb the steps alternately with your torso upright. Use the handles for balance without hanging your weight on them. Choose a speed that allows steady steps and slow down before stepping off.
CardioCyclingGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Adjust the saddle so your knee stays slightly bent at the bottom of the pedal stroke. Keep your hips stable, shoulders relaxed and hands on the handlebars. Pedal steadily and choose a gear suited to the terrain and your effort. Anticipate changes in direction and speed.
CardioCyclingGeneral conditioningVariationStationary bikeSee how it’s done⌄
Description
Open the complete sheet Adjust the saddle so your knee remains slightly bent at the bottom of the pedal stroke. Pedal seated with steady hips, relaxed shoulders and hands on the handlebars. Adjust resistance to keep a steady cadence.
CardioElliptical trainerGeneral conditioningVariationStandardSee how it’s done⌄
Description
Open the complete sheet Place one foot on each pedal and hold the moving handles. Keep your torso upright and knees aligned with your feet. Alternate the legs while following the handles, keeping both feet on the pedals. Choose a resistance that allows a steady rhythm.
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