Exercise Library
Form Guides & Sets/Reps
Step-by-step form for every major lift: setup, execution, the mistakes that cause injury or stall progress, and exact sets and reps for strength, muscle, or endurance.
push
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Arnold Press
Learn arnold press form, muscles worked, common mistakes, and practical progression options.
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Barbell Bench Press
How to do the barbell bench press with correct form: setup, grip width, bar path, and the mistakes that stall chest and pressing strength.
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Cable Chest Fly
Cable chest fly form guide for setup, arm path, stretch control, and chest-focused loading.
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Cable Lateral Raise
Learn cable lateral raise form, muscles worked, common mistakes, and practical progression options.
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Close-Grip Bench Press
Close-grip bench press form guide for a triceps-emphasis press without an excessively narrow grip.
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Close-Grip Push-Up
Learn close-grip push-up form, muscles worked, common mistakes, and practical progression options.
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Dips
Learn dips exercise form, shoulder position, muscles worked, progressions, regressions, and how to choose a comfortable range.
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Dumbbell Bench Press
Learn dumbbell bench press form, grip, range of motion, muscles worked, and sets and reps for strength and muscle gain.
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Dumbbell Chest Fly
Dumbbell chest fly form guide with bench setup, range control, and alternatives for pressing days.
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Dumbbell Chest Fly
Learn dumbbell chest fly form, elbow angle alignment, loaded pectoral stretch mechanics, bench setup, and shoulder protection rules.
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Dumbbell Floor Press
Learn dumbbell floor press form, the floor-contact pause, safe solo setup and dismount, and when to choose it over a bench press.
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Dumbbell Shoulder Press
How to do the dumbbell shoulder press with correct form: wrist position, press path, and the arch mistakes that turn it into a lower-back exercise.
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Front Dumbbell Raise
Learn dumbbell front raise form, shoulder-height range checkpoints, unilateral and bilateral options, and when front-delt work is redundant beside pressing.
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Incline Bench Press
How to do the incline bench press with correct form: bench angle, bar path, and the mistakes that turn it into a shoulder press.
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Incline Dumbbell Bench Press
How to do the incline dumbbell bench press with a stable bench angle, controlled range of motion, and a shoulder-friendly press path.
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Incline Dumbbell Press
Learn incline dumbbell press form, bench angle setup, elbow positioning, safe kick-up mechanics, and progression for upper-chest growth.
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Knee Push-Up
Knee push-up form guide and regression for learning a controlled horizontal push.
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Landmine Press
Learn landmine press setup, half-kneeling and standing diagnostics, the bar's arc path, pressing angle, and bilateral-to-unilateral progression.
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Lateral Raise
How to do the lateral raise with correct form: elbow bend, lift height, and the momentum mistakes that turn it into a shrug instead of a shoulder exercise.
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Machine Chest Press
Machine chest press form guide covering seat setup, handle position, range of motion, and controlled pressing.
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Machine Overhead Press
Learn machine overhead press setup, seat-height landmarks, fixed and converging handle cues, progression, and how to manage a hard set safely.
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Overhead Press
How to do the standing barbell overhead press with correct form: setup, bar path, bracing, and the mistakes that limit shoulder strength.
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Overhead Tricep Extension
Learn overhead tricep extension form with a dumbbell or cable, including elbow position, long-head emphasis, and useful sets and reps.
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Pec Deck
Learn pec deck form, machine setup, seat height, shoulder-blade position, range control, common mistakes, and how to progress chest fly training.
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Push-Up
How to do a proper push-up with correct form: hand position, body alignment, and the mistakes that limit chest and tricep development.
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Skull Crusher
How to do the skull crusher with correct form: elbow position, bar path, and the mistakes that shift load off the triceps.
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Tricep Kickback
Learn dumbbell tricep kickback form, check upper-arm position, understand its loading limits, and choose between a kickback, pushdown, or overhead extension.
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Tricep Pushdown
How to do the tricep pushdown with correct form: elbow position, cable attachment choice, and the mistakes that shift load onto the shoulders and lats.
pull
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Assisted Pull-Up
Learn assisted pull-up form and progression using a machine, band, or partner while keeping the pulling path controlled.
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Band Pull-Apart
Learn band pull-apart form, how grip width changes rear delt and rhomboid activation, and how to use pull aparts as a warm-up or standalone exercise.
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Barbell Bent-Over Row
How to do the barbell bent-over row with correct form: hip hinge, torso angle, and the mistakes that turn it into a deadlift instead of a row.
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Barbell Curl
Learn barbell curl form, grip width, elbow position, loading, and how to stop torso swing from taking over the rep.
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Barbell Shrug
A clear barbell shrug guide covering setup, upper-trap mechanics, range of motion, common mistakes, and loading choices.
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Cable Bicep Curl
Learn cable bicep curl form, muscles worked, common mistakes, and practical progression options.
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Cable Row
How to do the cable row with correct form across grip and attachment variations, and the mistakes that reduce back activation.
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Chest-Supported Dumbbell Row
Learn chest-supported dumbbell row form, setup, muscles worked, common mistakes, and practical progression options.
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Chin-Up
A step-by-step chin-up guide covering supinated grip, pulling mechanics, muscles worked, regressions, and progression options.
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Conventional Deadlift
How to do the conventional deadlift with correct form: setup, bar path, hip hinge, and the mistakes that put your lower back at risk.
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Dumbbell Bicep Curl
How to do the dumbbell bicep curl with correct form: elbow position, full range of motion, and the mistakes that turn it into a shoulder exercise.
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Dumbbell Pullover
Learn dumbbell pullover form, bench and floor setup, range control, muscles worked, common mistakes, and programming choices.
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Dumbbell Row
Learn how to do a dumbbell row with a stable torso, full range of motion, and practical sets and reps for back growth.
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Dumbbell Shrug
Learn dumbbell shrug form, vertical scapular elevation, trap isolation cues, neck posture, and training volume for upper-back thickness.
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Dumbbell Wrist Curl
Learn dumbbell wrist curl form, bench support setup, full flexion and extension range of motion, tempo, and forearm growth rules.
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Face Pull
How to do the face pull with correct form: cable height, elbow path, and the mistakes that turn it into a row instead of a rear-delt and rotator cuff exercise.
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Hammer Curl
How to do the hammer curl with correct form: neutral grip, elbow position, and the swinging mistakes that reduce forearm and bicep engagement.
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Incline Dumbbell Curl
Learn incline dumbbell curl form, muscles worked, common mistakes, and practical progression options.
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Lat Pulldown
How to do the lat pulldown with correct form: grip, torso position, bar path, and the mistakes that reduce lat engagement.
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Preacher Curl
Learn preacher curl form, muscles worked, common mistakes, and practical progression options.
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Pull-Up
How to do a proper pull-up: grip, dead hang, full range of motion, and how to progress toward your first rep if you can't do one yet.
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Rear Delt Fly
Learn rear delt fly form with dumbbells or a machine, including shoulder position, muscles worked, and common mistakes.
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Reverse Curl
Learn reverse curl form, pronated grip choices, wrist alignment, elbow path, and a forearm-limited progression for stronger, cleaner reps.
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Seated Row
How to do the seated cable row with correct form: torso position, pull path, and the mistakes that turn it into a lower-back exercise.
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Single-Arm Cable Row
A practical single-arm cable row guide covering setup, pulling path, muscles worked, mistakes, and scalable alternatives.
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Spider Curl
Learn spider curl form, bench angle and chest support, dumbbell or EZ-bar setup, common mistakes, and how to stop a set when technique changes.
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Straight-Arm Pulldown
Learn straight-arm pulldown form for lat-focused training, including setup, shoulder position, common errors, and progressions.
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T-Bar Row
Learn T-bar row form for machine and landmine setups, choose the right support and handle, and keep every rep controlled without lower-back heaving.
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Upright Row
Learn upright row form, muscles worked, common mistakes, and practical progression options.
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Zottman Curl
Learn Zottman curl form, when to rotate from supinated to pronated grip, how to control lowering, and how to progress when forearms limit the eccentric.
legs
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Back Extension
Learn controlled back-extension form, setup, muscles worked, common mistakes, and practical bodyweight progressions.
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Barbell Back Squat
How to do the barbell back squat with correct form: setup, bar position, depth, and the most common mistakes that limit strength and cause injury.
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Barbell Good Morning
Learn barbell good morning form, upper-back bar positioning, hip hinge mechanics, core bracing, and hamstring progression rules.
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Box Jump
Learn box jump form, box height selection, muscles worked, common landing mistakes, and progressions for explosive lower-body power.
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Bulgarian Split Squat
How to do the Bulgarian split squat with correct form: rear foot height, front knee tracking, and the balance mistakes that make it feel harder than it should.
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Cable Pull-Through
Learn cable pull-through form, muscles worked, common mistakes, and practical progression options.
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Dumbbell Deadlift
Learn the dumbbell deadlift from the floor, including weight placement, hip-hinge form, dumbbell size options, RDL comparisons, and progression paths.
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Dumbbell Lunge
How to do the dumbbell lunge with correct form: step length, knee tracking, torso angle, and the mistakes that cause knee pain.
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Dumbbell Romanian Deadlift
How to do a dumbbell Romanian deadlift with a controlled hip hinge, close dumbbell path, and a range of motion you can keep neutral.
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Dumbbell Squat
Learn dumbbell squat form, floor pickup, side or shoulder-rack setup, depth, common mistakes, and progression when grip or load limits you.
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Fire Hydrant
Learn fire hydrant exercise form, gluteus medius activation, pelvic stabilization cues, and resistance band progressions for hip abduction.
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Front Squat
Learn front squat form, muscles worked, common mistakes, and practical progression options.
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Glute Bridge
Learn how to do a glute bridge with controlled hip extension, the muscles it trains, and how to progress from bodyweight to loaded versions.
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Glute-Ham Raise
Learn glute-ham raise technique on the GHD, how to control the eccentric knee-flexion phase, and band or eccentric-only regressions for beginners.
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Goblet Squat
How to do the goblet squat with correct form: hand position, elbow-knee contact, and the depth mistakes that limit its benefit for beginners.
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Good Mornings
Learn good morning exercise form, setup, muscles worked, common mistakes, and sensible sets and reps for building the posterior chain.
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Hack Squat
Learn correct machine hack squat form, setup and foot placement, muscles worked, sets and reps, and how it differs from leg press and back squat.
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Hip Abduction Machine
Learn how to set up and use the hip abduction machine with consistent pad position, controlled range, and practical progression tracking.
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Hip Adduction Machine
Learn how to set up and use the hip adduction machine with a calibrated start range, controlled return, and practical lower-body programming.
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Hip Thrust
How to do the hip thrust with correct form: bench position, chin tuck, and the lockout mistakes that shift load off the glutes.
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Lateral Lunge
Learn lateral lunge form, step-width calibration, hip-shift checks, foot pressure, and bodyweight-to-goblet progressions for stronger legs.
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Leg Curl
Learn correct leg curl form, machine setup, muscles worked, sets and reps, and when to choose seated versus lying leg curls.
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Leg Extension
How to do the leg extension with correct form: pad position, range of motion, and the momentum mistakes that take tension off the quads.
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Leg Press
Learn proper leg press form, machine setup, foot placement, muscles worked, sets and reps, and how it compares with squats.
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Lying Leg Curl Exercise
Learn lying leg curl form, muscles worked, common mistakes, and practical progression options.
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Machine Hack Squat
Learn machine hack squat form, platform foot placement, knee flexion depth, quad isolation techniques, and lower back protection.
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Reverse Hyperextension
Learn reverse hyperextension form, muscles worked, common mistakes, and practical progression options.
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Reverse Lunge
Learn reverse lunge form, muscles worked, common mistakes, and practical progression options.
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Romanian Deadlift
How to do the Romanian deadlift (RDL) with correct form: hip hinge, bar path, and the mistakes that turn it into a stiff-leg squat.
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Seated Calf Raise
Learn seated calf raise form, muscles worked, common mistakes, and practical progression options.
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Split Squat
How to do the split squat with correct form: stance setup, torso angle, and the balance mistakes that shift load off the working leg.
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Standing Calf Raise
Learn standing calf raise form, muscles worked, common mistakes, and practical progression options.
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Step-Ups
Learn step-up exercise form, box height, muscles worked, common mistakes, and progressions for stronger single-leg training.
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Trap Bar Deadlift
How to do the trap bar deadlift with a centred setup, safe plate clearance, and the right high- or low-handle height for your training goal.
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Walking Lunge
Learn walking lunge form, muscles worked, common mistakes, and practical progression options.
core
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Ab Wheel Rollout
Learn ab wheel rollout form, muscles worked, common mistakes, and practical progression options.
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Bird Dog
Learn bird dog form, muscles worked, common mistakes, and practical progression options.
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Cable Crunch
Learn cable crunch form, how to set up the stack and rope, which muscles it trains, and how to progress without turning the movement into a hip hinge.
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Dead Bug
Learn dead bug exercise form, breathing, core bracing, common mistakes, and progressions for controlled trunk stability.
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Hanging Knee Raise
Learn hanging knee raise form, muscles worked, common mistakes, and practical progression options.
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Hanging Leg Raise
Learn hanging leg raise form, how to control the pelvis, how to progress from knee raises, and how to troubleshoot grip or core fatigue.
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Lying Leg Raise
Learn lying leg raise form, how to control the posterior pelvic tilt, protect the lower back, and progress to a full straight-leg raise.
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Pallof Press
Learn pallof press form, muscles worked, common mistakes, and practical progression options.
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Plank
How to do a proper plank with correct form: body alignment, bracing, and the mistakes that reduce how well it trains your core.
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Russian Twist
Learn Russian twist form, how to control trunk rotation, muscles worked, common mistakes, and practical alternatives.
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Side Plank
Learn side plank form, muscles worked, common mistakes, and practical progression options.
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Suitcase Carry
Learn suitcase carry form, muscles worked, common mistakes, and practical progression options.
full body
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Farmer's Walk
How to do the farmer's walk with correct form: bracing, posture, and the grip and pacing mistakes that limit how far you can carry.
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Kettlebell Swing
How to do the kettlebell swing with correct form: the hip hinge, the snap at the top, and the mistakes that turn it into a squat.
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World's Greatest Stretch
Learn the world's greatest stretch step by step, a multi-segment dynamic warm-up combining a lunge, thoracic rotation, and hamstring stretch.