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 Crossover
Master the cable crossover with high-to-low vs low-to-high pulley setups, line of pull mechanics, continuous chest tension, and form checkpoints.
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Cable Fly
Learn cable fly form with pulley-height calibration, range diagnostics, regressions, progressions, and a useful training log.
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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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Decline Bench Press
Master the decline bench press with 15–30 degree angle setup, leg lock security, lower pectoral targeting, unrack safety, and execution checkpoints.
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Decline Push-Up
Master the decline push-up with foot elevation height selection, clavicular upper chest emphasis, anterior delt loading, and core bracing mechanics.
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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
Learn dumbbell chest fly form, elbow angle, how deep to lower, bench setup, and practical rules for keeping the shoulders comfortable.
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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 lean-back mistakes that take the work off your shoulders.
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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 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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Incline Push-Up
Learn how to set up an incline push-up, choose a useful surface height, and progress toward a floor push-up with repeatable form.
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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
A practical machine chest press guide covering seat calibration, handle position, diagnostics, regressions, and repeatable progression.
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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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Smith Machine Squat
Learn Smith machine squat form, how to test the rail path, calibrate foot placement, set the safeties, and progress a controlled range.
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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 with a band, machine, or foot support while tracking assistance without pretending the methods use the same units.
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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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Bicep Curl
Learn bicep curl form, the length-tension curve across grip and angle variations, muscles worked, and how to choose incline, preacher, or hammer curls.
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Cable Bicep Curl
Learn cable bicep curl form, muscles worked, common mistakes, and practical progression options.
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Chest Supported Dumbbell Row
Master the chest-supported dumbbell row with 30-45 degree bench setup, elbow drive angles, lat vs upper back bias, and zero-lumbar-fatigue rowing cues.
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Chest-Supported 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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Concentration Curl
Master concentration curl form with seated inner-thigh elbow brace cues, wrist alignment, strict single-arm biceps work, and set termination rules.
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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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Dead Hang
Master the dead hang with passive vs active shoulder positions, grip strength building, what hanging can and cannot do for your back, and controlled dismount cues.
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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, straight up-and-down shoulder elevation, upper-trap cues, neck position, and practical sets and reps for trap growth.
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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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EZ-Bar Curl
Learn EZ-bar curl setup, grip selection, elbow diagnostics, regressions, and a progression log for controlled biceps training.
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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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Inverted Row
Learn inverted row form using a barbell rack or suspension trainer, choose a body angle that matches your strength, and progress toward a full bodyweight row.
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Lat Pulldown
How to do the lat pulldown with correct form: machine and thigh-pad setup, grip and bar-path decisions, diagnostics, and repeatable progression.
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Meadows Row
Learn Meadows row form using a landmine-anchored barbell, set the stance and arc path correctly, and choose sets, reps, and progression for single-arm back training.
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Nordic Hamstring Curl
Master the Nordic hamstring curl with ankle anchor setup, eccentric knee flexion control, regression ladders, and hamstring injury prevention mechanics.
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Pendlay Row
Master the Pendlay row with strict parallel torso setup, dead-stop floor reset mechanics, explosive upper back pulling power, and common mistake corrections.
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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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Reverse Pec Deck
Master the reverse pec deck machine fly with seat height calibration, horizontal arm path, rear deltoid isolation, and scapular control cues.
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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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Shrug
Learn shrug form, scapular elevation mechanics, how arm position changes the line of pull, and how to choose between dumbbell and barbell shrug variations.
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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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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 make lunges feel awkward on the knees.
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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
A canonical good morning exercise guide covering bar position, hinge depth, side-view checks, progression, and sensible alternatives.
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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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Lunge
Learn lunge step mechanics, knee vs hip moment arms, stride depth, and how to choose between forward, reverse, walking, and lateral lunge variations.
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Lying Leg Curl
A complete lying leg curl guide covering pad calibration, knee-flexion technique, diagnostics, regressions, progression logs, and alternatives.
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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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Leg Raise
Learn leg raise mechanics, the posterior pelvic tilt checkpoint, the hip-flexor-to-abdominal load transition, and lying vs hanging progressions.
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Lying Leg Raise
Learn lying leg raise form, how to control the posterior pelvic tilt, keep the lower back from arching, 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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Renegade Row
Learn renegade row form and setup, keep the hips square while rowing from a plank, and choose sets, reps, and dumbbell load that match your anti-rotation control.
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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.
Frequently Asked Questions
- How do I choose the right exercises for my fitness goals?
- Select compound multi-joint movements like squats, presses, rows, and deadlifts as your primary strength foundation. Then add targeted isolation exercises to address specific muscular development or balance requirements based on your individual program.
- How many exercises should I perform per workout?
- Most balanced routines include 4 to 6 exercises per session. This typically comprises 1 to 2 heavy compound lifts followed by 2 to 4 complementary accessory movements to deliver sufficient training stimulus without causing excessive fatigue.
- What is the difference between compound and isolation exercises?
- Compound exercises involve multiple joints and muscle groups working together (such as the barbell bench press or pull-up), allowing heavier loading. Isolation exercises focus on a single joint and specific muscle (such as dumbbell lateral raises or bicep curls).