Workout Explorer

A foundational chest press with a stable bench and a predictable bar path. Set the rack safeties or use an attentive spotter before loading.

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Follow the written steps for setup and technique.

How to do it

1. Lie with eyes under the bar, feet planted, and shoulder blades resting firmly on the bench. Take a grip that leaves forearms roughly vertical at the bottom.
2. Unrack with straight arms and bring the bar above your shoulders; keep your wrists stacked over your forearms.
3. Lower toward the lower chest with elbows angled comfortably away from your torso, stopping within your controlled range.
4. Press upward and slightly back over the shoulders. Finish with straight arms, then guide the bar into both hooks after the final rep.

Technique cues

• Keep your feet and upper back anchored.
• Lower with control; touch lightly if your range allows.
• Keep the bar balanced over the heel of each hand.

Common mistakes

• Bouncing the bar off the chest or lifting the hips to finish a rep.
• Pressing alone without suitable rack safeties or a spotter.

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1. How to do a Barbell Bench Press | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

An inclined press that changes the chest pressing angle and adds work for the front shoulders. A moderate bench angle is a useful starting point.

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Follow the written steps for setup and technique.

How to do it

1. Set the bench to a moderate incline and adjust the rack so the bar can be lifted out without reaching. Set safeties or arrange a spotter.
2. Plant your feet, settle your shoulder blades against the pad, and unrack the bar above your shoulders.
3. Lower toward the upper chest while keeping wrists over elbows; choose a depth that keeps your shoulders comfortable.
4. Press back to the starting position without losing contact with the bench, then rerack securely.

Technique cues

• Think up and back toward the rack, not toward your stomach.
• Keep the chest lifted without flaring the ribs excessively.
• Use the same controlled touch point each rep.

Common mistakes

• Setting the bench so steep that the movement becomes an overhead press.
• Letting elbows flare abruptly as the bar approaches the chest.

See the movement.

1. How to do an Incline Barbell Bench Press — National Academy of Sports Medicine (NASM) · English
2. How To Do A Barbell Incline Bench Press — PureGym · English

A standing shoulder press that combines arm drive with a stable trunk. Start light enough to keep the legs still and the ribs stacked over the pelvis.

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Follow the written steps for setup and technique.

How to do it

1. Take the bar from a rack at upper-chest height with hands just outside your shoulders and forearms nearly vertical.
2. Stand with feet about hip-width, brace your abdomen, and place the bar near the upper chest with elbows slightly forward.
3. Move your chin gently back and press the bar close past your face, then bring your head between the arms as it clears.
4. Lower along the same path to the upper chest. Reset your breath and trunk position before repeating.

Technique cues

• Squeeze the glutes to keep your pelvis steady.
• Let shoulder blades rotate upward naturally.
• Finish over the middle of your foot.

Common mistakes

• Leaning far back and turning the press into a standing incline press.
• Driving with the knees when practicing a strict press.

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1. How to do a Barbell Overhead Press — National Academy of Sports Medicine (NASM) · English

A two-arm row for the back, supported by a held hip hinge. The torso angle should stay consistent as the arms move the bar.

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Follow the written steps for setup and technique.

How to do it

1. Grip the bar just outside your legs, stand tall, then push your hips back with soft knees until your torso leans forward.
2. Brace the trunk with the bar hanging below your shoulders and your neck following the line of your back.
3. Pull the bar toward your lower ribs by driving elbows behind you; keep the bar close to your legs.
4. Lower until the arms straighten and shoulder blades can move forward slightly, without changing your back position.

Technique cues

• Hold the hinge; move through the shoulders and elbows.
• Keep pressure across the whole foot.
• Choose a load that allows a brief pause at the ribs.

Common mistakes

• Heaving the chest upward to launch each rep.
• Rounding the lower back as the bar lowers.

See the movement.

1. How to do a Barbell Bent-Over Row with Pronated Grip — National Academy of Sports Medicine (NASM) · English
2. How to do a Barbell Bent-Over Row with Supinated Grip — National Academy of Sports Medicine (NASM) · English

A loaded squat for the thighs and hips. Rack height, safety bars, stance, and depth should all support a controlled descent and a balanced return.

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Follow the written steps for setup and technique.

How to do it

1. Set the rack hooks just below shoulder height and safeties below your intended depth. Rest the bar securely across your upper back, not your neck.
2. Stand to unrack, take a small step back, and place feet in a comfortable stance with toes turned slightly out.
3. Brace, then bend hips and knees together. Descend as far as you can while maintaining whole-foot pressure and control.
4. Drive through the floor to stand, allowing hips and shoulders to rise together. Walk forward until the bar contacts both uprights before lowering into the hooks.

Technique cues

• Let knees follow the direction of your toes.
• Keep the bar balanced over the midfoot.
• Use a depth you can repeat without collapsing.

Common mistakes

• Letting the heels lift or knees collapse inward uncontrollably.
• Using a depth or load that causes a sudden loss of trunk position.

See the movement.

1. How to do a Barbell Back Squat — National Academy of Sports Medicine (NASM) · English

A front-loaded squat with a more upright trunk position. The bar rests on the front of the shoulders; the hands guide it rather than holding its weight alone.

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Follow the written steps for setup and technique.

How to do it

1. Set hooks and safeties in a squat rack. Position the bar across the front shoulders using a clean-style or comfortable crossed-arm grip.
2. Lift the elbows, stand to unrack, and take a short step back into your squat stance.
3. Brace and bend the knees and hips, keeping elbows elevated as you descend within your balanced range.
4. Push through the whole foot to stand. Maintain the shoulder shelf until you return the bar to both hooks.

Technique cues

• Point elbows forward as you stand.
• Keep the bar resting on the shoulders.
• Allow the knees to travel forward as your mobility allows.

Common mistakes

• Letting the elbows drop until the bar rolls forward.
• Forcing a grip that causes wrist or shoulder pain.

See the movement.

1. How to do a Barbell Front Squat with Clean Position — National Academy of Sports Medicine (NASM) · English
2. How to do a Barbell Front Squat with Crossed Arms — National Academy of Sports Medicine (NASM) · English

A floor-to-standing lift that trains the hips, legs, and the ability to hold a stable trunk. Each rep starts from a deliberate setup rather than a bounce.

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Follow the written steps for setup and technique.

How to do it

1. Place the bar over the middle of your feet. Hinge down and grip just outside your legs, then bend the knees until your shins approach the bar.
2. Brace the abdomen, keep your arms long, and gently take the slack out of the bar before it leaves the floor.
3. Push the floor away and extend the knees and hips together, guiding the bar close to the legs until you stand tall.
4. Send the hips back first, then bend the knees once the bar clears them. Set it on the floor and reset before the next rep.

Technique cues

• Keep the bar close enough to follow your legs.
• Stand tall without leaning back at the top.
• Reset your brace when the bar is on the floor.

Common mistakes

• Jerking a loose bar off the floor before bracing.
• Finishing by overextending the lower back instead of extending the hips.

See the movement.

1. How to do a Barbell Deadlift | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A hip hinge that emphasizes the hamstrings as the hips move back. Its bottom position is set by your control and available hip motion, not by reaching the floor.

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Follow the written steps for setup and technique.

How to do it

1. Begin standing with the bar in front of your thighs, feet hip-width, and knees softly bent. Use a rack or a controlled deadlift to reach this position.
2. Brace your trunk and move the hips backward while the bar slides close to the thighs and shins.
3. Lower until you feel a strong but comfortable hamstring stretch and can still maintain your back position.
4. Drive the hips forward to stand, keeping the bar close. Finish with glutes engaged and ribs over the pelvis.

Technique cues

• Keep a small, consistent knee bend.
• Reach the hips back rather than the hands down.
• Stop the descent before the spine starts rounding.

Common mistakes

• Turning each rep into a squat by bending the knees progressively.
• Chasing the floor after the hips have stopped moving.

See the movement.

1. How to do a Romanian Deadlift (Barbell) | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A supported hip extension with the shoulders on a bench. A padded bar and a bench that cannot slide make the setup more comfortable and predictable.

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Follow the written steps for setup and technique.

How to do it

1. Secure a bench, sit with your upper back against its edge, and roll a padded bar over the hip crease. Keep hands on the bar to steady it.
2. Place your feet so the shins are roughly vertical at the top, with knees following your toes.
3. Brace and drive through the feet to raise the hips, pivoting around your upper-back support.
4. Finish with the torso and thighs nearly aligned, then lower the hips under control without letting the bar roll.

Technique cues

• Keep your chin gently tucked and gaze forward.
• Finish with the glutes, not by arching the back.
• Maintain whole-foot contact through the rep.

Common mistakes

• Using an unsecured bench that moves under load.
• Lifting the ribs and arching the lower back to gain extra height.

See the movement.

1. How To Do Barbell Hip Thrusters | Exercise Demo — OriGym · English
2. How To Do A Barbell Hip Thrust — PureGym · English

A bilateral curl with a fixed hand position. A comfortable grip width and still upper arms help keep the movement at the elbows.

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Follow the written steps for setup and technique.

How to do it

1. Stand tall with an underhand grip on the bar, hands around shoulder-width, and arms hanging in front of the thighs.
2. Set your ribs over your pelvis and keep elbows near your sides with wrists in line with the forearms.
3. Bend the elbows to lift the bar toward the lower chest, stopping before the shoulders have to swing forward.
4. Lower slowly until the elbows are almost straight, keeping tension through the hands and arms.

Technique cues

• Keep the upper arms quiet.
• Let the elbows open fully within your comfortable range.
• Choose a grip your wrists tolerate; an EZ bar is an option.

Common mistakes

• Rocking backward to throw the bar upward.
• Bending the wrists sharply to finish the curl.

See the movement.

1. How to do a Barbell Biceps Curl — National Academy of Sports Medicine (NASM) · English

A bench press variation that gives the triceps a larger role. Close grip means comfortably narrower than your usual press, not hands touching.

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Follow the written steps for setup and technique.

How to do it

1. Lie on a bench inside a rack with safeties or a spotter. Set feet firmly and grip around shoulder-width, adjusting for wrist comfort.
2. Unrack and position the bar above the shoulders with wrists stacked over the forearms.
3. Lower toward the lower chest with elbows staying closer to the torso than in your standard bench press.
4. Press to straight arms while keeping the upper back against the bench, then rerack with control.

Technique cues

• Choose a hand width that keeps the wrists straight.
• Let elbows bend without pinning them unnaturally to the ribs.
• Keep the same light, controlled touch each rep.

Common mistakes

• Bringing the hands so close that wrists bend outward.
• Flaring elbows late and losing the bar path.

See the movement.

1. How to do a Close Grip Bench Press | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A standing calf exercise with the bar supported across the upper back. Use a rack and a stable flat floor before considering an elevated platform.

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Follow the written steps for setup and technique.

How to do it

1. Set a light bar on your upper back in a rack and stand with feet about hip-width. Keep the safety bars in place.
2. Brace the trunk, keep the knees nearly straight but unlocked, and balance over both feet.
3. Press through the balls of the feet to raise both heels as high as you can without rolling the ankles outward.
4. Pause briefly, then lower the heels slowly to the floor before the next rep.

Technique cues

• Rise through the base of the big toe as well as the other toes.
• Keep the ankles moving vertically.
• Use a steady pause at the top and bottom.

Common mistakes

• Bouncing quickly through the ankle range.
• Adding load before you can keep your balance.

See the movement.

1. How To Do Barbell Calf Raise | Exercise Demo — OriGym · English
2. How To Do Calf Raises — PureGym · English

An independent-arm chest press that allows each hand to find a comfortable path. Begin with weights you can position and lower safely.

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Follow the written steps for setup and technique.

How to do it

1. Sit on a flat bench with dumbbells on your thighs, then lie back and guide them to either side of the chest.
2. Plant the feet, settle the upper back, and position wrists above elbows with palms facing forward or slightly inward.
3. Press the weights above the shoulders without crashing them together.
4. Lower in a controlled arc until the upper arms reach a comfortable depth. After the set, bring the weights back toward the thighs before sitting up.

Technique cues

• Let both arms move at the same pace.
• Keep your wrists above your elbows.
• Stop the descent before the shoulders roll forward.

Common mistakes

• Dropping the weights far below a controlled shoulder position.
• Banging the dumbbells together above the chest.

See the movement.

1. How to do a Dumbbell Bench Press — National Academy of Sports Medicine (NASM) · English
2. How to do an Alternating Dumbbell Bench Press — National Academy of Sports Medicine (NASM) · English

A chest press on a moderately inclined bench, with independent hand paths. It is a practical alternative when a fixed bar path feels restrictive.

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Follow the written steps for setup and technique.

How to do it

1. Set a moderate bench incline and sit with the dumbbells supported on your thighs.
2. Lean back with control, position the weights beside the upper chest, and keep feet planted.
3. Press upward until the arms are almost straight above the shoulders, keeping forearms under the weights.
4. Lower slowly until you reach a comfortable chest stretch; keep the head and upper back on the pad.

Technique cues

• Use a small inward angle of the hands if it feels better.
• Press evenly through both sides.
• Keep your shoulders supported against the pad.

Common mistakes

• Setting the bench almost upright when intending to train an incline chest press.
• Losing control while lifting the dumbbells into position.

See the movement.

1. How to do an Incline Dumbbell Bench Press — National Academy of Sports Medicine (NASM) · English
2. How to do a Single-Arm Incline Dumbbell Bench Press — National Academy of Sports Medicine (NASM) · English

A supported overhead press with freely moving hands. A backrest can reduce the balance demand while you learn the pressing path.

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Follow the written steps for setup and technique.

How to do it

1. Sit against a near-upright backrest with feet firmly on the floor and dumbbells at shoulder height.
2. Place elbows slightly in front of the torso and keep wrists above them; palms may face forward or inward.
3. Press the weights overhead, allowing the shoulder blades to rotate upward naturally.
4. Lower to your comfortable shoulder-height position without letting the ribs lift away from the pelvis.

Technique cues

• Keep the feet heavy and the trunk steady.
• Let hands find a comfortable angle.
• Finish tall without forcing the weights together.

Common mistakes

• Arching the back more as the weights become difficult.
• Lowering deeper than your shoulders can control.

See the movement.

1. How To Do A Seated Shoulder Press — PureGym · English
2. How to do a Dumbbell Overhead Press — National Academy of Sports Medicine (NASM) · English

A light-load shoulder exercise for raising the arms out to the sides. Small changes in arm angle can help you find a smooth, comfortable arc.

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Follow the written steps for setup and technique.

How to do it

1. Stand with dumbbells beside your thighs, knees relaxed, and elbows softly bent.
2. Brace lightly and raise the arms out and slightly forward of your sides, keeping the elbow bend steady.
3. Stop around shoulder height, or lower if that is your comfortable range, without throwing the weights.
4. Lower slowly to the sides and begin the next rep without bouncing.

Technique cues

• Lead with the elbows and let the hands follow.
• Keep thumbs neutral or slightly up.
• Use weights light enough to lower slowly.

Common mistakes

• Shrugging and swinging the whole body to gain height.
• Turning the thumbs sharply downward to mimic pouring a jug.

See the movement.

1. How to do a Dumbbell Lateral Raise — National Academy of Sports Medicine (NASM) · English
2. Dumbbell lateral raise — NASM demonstration — National Academy of Sports Medicine (NASM) · English

A rear-shoulder movement with a wide arm arc and light weights. Supporting your chest on an incline bench is an option if holding a hinge distracts from the exercise.

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Follow the written steps for setup and technique.

How to do it

1. Hinge at the hips with a soft knee bend, or lie chest-down on an inclined bench. Let dumbbells hang below the shoulders.
2. Set a slight bend in both elbows and keep the neck in line with your upper back.
3. Raise the arms outward in a wide arc until the upper arms approach the torso line, staying within a comfortable range.
4. Lower slowly so the weights return below the shoulders while your torso remains still.

Technique cues

• Reach wide rather than pulling the weights toward your ribs.
• Keep the elbow angle almost unchanged.
• Use a short pause without lifting your chest.

Common mistakes

• Bending the elbows more and turning the fly into a row.
• Raising the torso to accelerate heavy dumbbells.

See the movement.

1. How to do a Bent-Over Dumbbell Rear Fly — National Academy of Sports Medicine (NASM) · English
2. How to do a Bent-Over Dumbbell Rear Fly with Neutral Grip — National Academy of Sports Medicine (NASM) · English

A single-arm row with bench support so you can focus on the pull. Keep the hips and rib cage facing the floor rather than rotating to move the weight.

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Follow the written steps for setup and technique.

How to do it

1. Place one hand on a stable bench and set your feet in a staggered stance; you may also support the same-side knee on the bench.
2. Hold the dumbbell under the free shoulder with the trunk braced and back comfortably level.
3. Pull the elbow toward your hip, bringing the weight beside the lower ribs without twisting the chest.
4. Lower until the arm is long and the shoulder can reach slightly, then complete all reps before changing sides.

Technique cues

• Keep both hips facing the same direction.
• Pull through the elbow, keeping the wrist quiet.
• Use the bench to support the torso, not to bounce.

Common mistakes

• Opening the chest toward the ceiling with every rep.
• Yanking the dumbbell upward with the lower back.

See the movement.

1. How to do a Supported Bent-Over Dumbbell Row — National Academy of Sports Medicine (NASM) · English
2. How to do a Dumbbell Bent Over Row — National Academy of Sports Medicine (NASM) · English

A row with the bench supporting your torso. It helps you practice shoulder-blade movement without needing to hold a bent-over position.

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Follow the written steps for setup and technique.

How to do it

1. Set a bench to a moderate incline and lie face-down with feet securely supported and chest on the pad.
2. Hold dumbbells below the shoulders with palms facing inward and neck relaxed.
3. Pull the elbows back, guiding the weights beside your ribs while the chest stays against the bench.
4. Lower to long arms and let the shoulder blades move around the rib cage before pulling again.

Technique cues

• Let the bench carry your torso weight.
• Keep the neck long rather than looking upward.
• Match the reach and pull on both sides.

Common mistakes

• Bouncing the chest off the pad to move more weight.
• Shrugging the shoulders toward the ears throughout the pull.

See the movement.

1. How To Do Dumbbell Incline Row | Exercise Demo — OriGym · English

A stationary split-stance exercise that trains one leg at a time with both feet on the floor. Start without load if balance limits your control.

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Follow the written steps for setup and technique.

How to do it

1. Hold dumbbells at your sides and step into a staggered stance, with feet on separate tracks rather than a tightrope.
2. Lift the rear heel and brace your trunk; most of your working pressure should be through the front foot.
3. Bend both knees to lower straight down, allowing the front knee to travel in the direction of the toes.
4. Push through the front foot to rise without changing foot position. Finish the set, then switch legs.

Technique cues

• Keep the front heel planted.
• Lower the rear knee toward the floor, not forward.
• Use a stance long enough to feel stable.

Common mistakes

• Placing the feet in one narrow line and losing balance.
• Pushing mostly off the rear toes to finish each rep.

See the movement.

1. How To Do Dumbbell Split Squat — OriGym · English
2. How to do a Bulgarian Split Squat | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A backward-stepping lunge that returns to standing between reps. The front leg guides the descent and drives the return.

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Follow the written steps for setup and technique.

How to do it

1. Stand with feet hip-width and dumbbells at your sides. Clear the space behind you before starting.
2. Step one foot backward onto the ball of that foot, keeping some width between the feet.
3. Bend both knees and lower the rear knee toward the floor while keeping the front foot fully planted.
4. Press through the front leg and bring the rear foot forward to stand. Repeat on one side or alternate deliberately.

Technique cues

• Step back quietly and keep your balance before lowering.
• Let the front knee follow the toes.
• Return using the front leg rather than a jump.

Common mistakes

• Taking an overly narrow backward step and wobbling sideways.
• Pushing off aggressively from the back foot.

See the movement.

1. How to do a Reverse Lunge to Balance — National Academy of Sports Medicine (NASM) · English
2. How To Reverse Lunge — PureGym · English

A single-leg step onto a stable platform. Choose a height that lets you rise without pushing off the floor or rolling the pelvis.

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Follow the written steps for setup and technique.

How to do it

1. Stand facing a stable step or box with dumbbells at your sides; start with a low platform.
2. Place the entire working foot on top and shift your weight over it before pushing.
3. Drive through the elevated foot to stand on the platform, bringing the trailing foot up lightly.
4. Lower the trailing foot to the floor slowly, controlling the descent with the elevated leg. Complete the set and switch sides.

Technique cues

• Keep the whole top foot on the platform.
• Make the lower foot a light passenger.
• Lower at least as carefully as you rise.

Common mistakes

• Using a box so high that the pelvis tucks and the back rounds.
• Bouncing off the floor with the trailing leg.

See the movement.

1. How to Perform a Dumbbell Step Up — Human Kinetics · English
2. How to do a Step-Up to Balance Sagital — National Academy of Sports Medicine (NASM) · English

A curl with the palms facing each other throughout the movement. This neutral grip trains the elbow flexors and can be comfortable for the wrists.

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Follow the written steps for setup and technique.

How to do it

1. Stand with a dumbbell in each hand, palms facing the thighs and wrists straight.
2. Keep the elbows near your sides and brace lightly so the torso remains still.
3. Bend the elbows to bring the dumbbells toward the front of the shoulders, keeping palms facing inward.
4. Lower slowly until the arms are long. Curl both arms together or alternate without shifting your body.

Technique cues

• Keep the thumb side of each hand facing up.
• Hold the upper arms steady.
• Lower through the full comfortable elbow range.

Common mistakes

• Swinging the weights with a hip thrust.
• Letting the wrists bend back under the dumbbells.

See the movement.

1. How to Do a Dumbbell Hammer Curl — National Academy of Sports Medicine (NASM) · English

A curl seated against an incline bench with the arms hanging slightly behind the torso. Use a bench angle and depth that do not pull uncomfortably on the front shoulders.

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Follow the written steps for setup and technique.

How to do it

1. Sit back on a moderately inclined bench with feet planted and dumbbells hanging at your sides.
2. Turn the palms forward and keep your upper arms hanging naturally rather than forcing them backward.
3. Bend the elbows to curl toward the shoulders while the upper arms remain mostly still.
4. Lower slowly to a comfortable straight-arm position, keeping shoulders against the pad.

Technique cues

• Keep the head supported and neck relaxed.
• Let the elbows straighten without forcing a stretch.
• Use less load than a standing curl if needed.

Common mistakes

• Sliding the elbows forward to lift heavier weights.
• Dropping into a painful stretch at the bottom.

See the movement.

1. How to do a Incline Dumbbell Curl — National Academy of Sports Medicine (NASM) · English

A two-handed triceps extension with one dumbbell held overhead. A seated backrest is an option when it helps you keep the ribs and pelvis aligned.

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Follow the written steps for setup and technique.

How to do it

1. Hold one end of a secure dumbbell with both hands and carefully bring it overhead; use a light weight to learn the setup.
2. Keep the upper arms near your ears in a comfortable position and brace the trunk.
3. Bend the elbows to lower the weight behind the head without letting the ribs flare.
4. Extend the elbows to raise the dumbbell again, then bring it down safely at the end of the set.

Technique cues

• Keep the upper arms relatively still.
• Choose an overhead position your shoulders tolerate.
• Control the bottom rather than chasing extra depth.

Common mistakes

• Arching the lower back to hold the weight overhead.
• Using a dumbbell too heavy to position or remove safely.

See the movement.

1. How To Do An Overhead Tricep Extension — PureGym · English
2. How to do a Seated Single-Arm Dumbbell Tricep Extension — National Academy of Sports Medicine (NASM) · English

A controlled shoulder movement from above the chest toward overhead. Keep your full torso supported on the bench and use a comfortable shoulder range.

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Follow the written steps for setup and technique.

How to do it

1. Lie lengthwise on a bench with feet planted, head supported, and a dumbbell held securely in both hands above the chest.
2. Set a slight elbow bend and brace gently so the ribs stay over the pelvis.
3. Lower the weight in an arc toward the space behind your head, stopping before your shoulders or trunk lose control.
4. Bring the weight back over the chest through the same arc while maintaining the elbow angle.

Technique cues

• Keep the movement slow near the overhead position.
• Let your shoulder range set the depth.
• Hold the dumbbell securely throughout.

Common mistakes

• Arching the lower back to create extra range.
• Bending and straightening the elbows like a triceps extension.

See the movement.

1. How To Do Supine Dumbbell Pullover | Exercise Demo — OriGym · English

A simple calf raise with weights at your sides. Practice on the floor first; use a secure hand support and one dumbbell if balance is the limiting factor.

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Follow the written steps for setup and technique.

How to do it

1. Stand on a flat, stable surface with feet hip-width and dumbbells at your sides.
2. Keep knees nearly straight but relaxed and distribute weight evenly over the front of both feet.
3. Lift the heels smoothly, rising as high as you can without tipping the ankles outward.
4. Pause, then lower slowly until heels return to the floor. Keep the torso upright throughout.

Technique cues

• Use a smooth ankle movement.
• Keep pressure through the base of the big toes.
• Choose a weight that does not disturb balance.

Common mistakes

• Bouncing instead of controlling the top and bottom.
• Shifting weight onto the outside edges of the feet.

See the movement.

1. How To Do Calf Raises — PureGym · English

A front-held squat that provides a useful counterbalance while learning the movement. The kettlebell stays close to the chest rather than hanging from straight arms.

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Follow the written steps for setup and technique.

How to do it

1. Hold the kettlebell securely by the horns near your chest and stand in a comfortable squat stance.
2. Brace your abdomen, keep elbows pointing down, and bend hips and knees together.
3. Descend between your legs as far as you can maintain full-foot contact and a controlled trunk position.
4. Push the floor away to stand while keeping the bell close to the body.

Technique cues

• Keep the bell close like a counterweight.
• Let knees follow the toes.
• Pause at a depth you can own.

Common mistakes

• Letting the kettlebell drift forward and pull the chest down.
• Forcing a deeper squat after the heels start to rise.

See the movement.

1. How to Do a Kettlebell Goblet Squat — National Academy of Sports Medicine (NASM) · English

A chest isolation movement with cables pulling from each side. Light loads help you keep a broad arm arc without turning the movement into a press.

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Follow the written steps for setup and technique.

How to do it

1. Set two pulleys around shoulder height and attach single handles. Take a split stance between them with arms open and elbows softly bent.
2. Step forward enough to tension the cables, then brace with ribs over the pelvis.
3. Bring the hands forward in an embracing arc until they meet in front of the chest, keeping the elbow bend steady.
4. Open the arms slowly to a comfortable chest stretch without letting the weights pull your shoulders far behind you.

Technique cues

• Think of bringing your upper arms together.
• Keep the torso still as the cables move.
• Use a comfortable stretch rather than maximum reach.

Common mistakes

• Straightening and bending the elbows on every rep like a press.
• Letting heavy cables yank the shoulders backward.

See the movement.

1. How to do a Standing Cable Chest Fly — National Academy of Sports Medicine (NASM) · English
2. How to do a Cable Crossover | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A standing horizontal press with continuous cable resistance. The split stance gives you a stable base while the trunk resists the backward pull.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set the pulleys near chest height, attach handles, and stand facing away from the machine in a split stance.
2. Bring handles beside the chest with elbows slightly below shoulder level and wrists aligned with the forearms.
3. Brace and press both handles forward until the arms are nearly straight, keeping your torso facing forward.
4. Bend the elbows to return slowly without letting the cables pull your chest open beyond a comfortable range.

Technique cues

• Press forward without taking a step.
• Keep shoulders and hips facing the same direction.
• Use the front foot to anchor your stance.

Common mistakes

• Leaning the whole body forward to move the handles.
• Allowing the elbows to flare high above the shoulders.

See the movement.

1. Standing Chest Press — KeiserFitness · English
2. How to do a Single-Arm Standing Chest Press — National Academy of Sports Medicine (NASM) · English

A vertical pull to the front of the body for the back and elbow flexors. A moderately wide grip is enough; extreme width is unnecessary.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set the thigh pad snugly above your legs and take an overhand grip slightly wider than the shoulders.
2. Sit tall with feet planted, arms long overhead, and a small consistent backward lean.
3. Pull the bar toward the upper chest by driving elbows down toward your sides; keep the neck relaxed.
4. Return the bar upward slowly until the arms lengthen and the shoulder blades can rotate, staying seated under the pad.

Technique cues

• Pull to the front of the chest.
• Keep the torso angle mostly unchanged.
• Let the shoulders move naturally at the top.

Common mistakes

• Pulling behind the neck or craning the head forward.
• Rocking far backward to turn the pulldown into a row.

See the movement.

1. How To Do A Wide Grip Lat Pulldown — PureGym · English

A vertical back exercise with palms facing each other. A neutral handle can offer a comfortable shoulder and wrist position while keeping the elbows closer to the torso.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach a neutral-grip handle to the high pulley and secure the thigh pad above your legs.
2. Sit with feet planted and chest comfortably lifted, starting with long arms overhead.
3. Pull the handle toward the upper chest, guiding elbows down beside your ribs rather than pushing the handle with your hands.
4. Let the arms lengthen slowly overhead without losing your seated position or slamming the stack.

Technique cues

• Keep wrists in line with forearms.
• Allow a small lean, then hold it steady.
• Drive the elbows toward the floor.

Common mistakes

• Using body momentum to pull the handle to the stomach.
• Cutting off the overhead return on every rep.

See the movement.

1. How To Do A Close Grip Lat Pulldown — PureGym · English

A horizontal row with a stable seated base. A neutral handle is a useful starting point for learning to coordinate the elbows and shoulder blades.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach a row handle to the low pulley and sit with feet on the supports and knees slightly bent.
2. Take the handle and sit tall with arms extended, keeping a comfortable trunk position.
3. Pull toward the lower ribs while the elbows travel beside the body and the shoulder blades move together naturally.
4. Reach forward through the arms under control without collapsing the lower back or rocking the torso.

Technique cues

• Finish the pull with the elbows, not a backward lean.
• Let shoulder blades glide with the arms.
• Keep the feet pressed gently into the supports.

Common mistakes

• Leaning back and forth to accelerate the stack.
• Shrugging the shoulders up while pulling.

See the movement.

1. How to Do a Seated Machine Row: Close Grip — National Academy of Sports Medicine (NASM) · English

A unilateral row that lets each side work independently. Keep the rib cage mostly square to the machine while allowing a small natural reach through the shoulder.

Read the full guide

How to do it

1. Attach one handle to a low pulley and sit with feet braced, knees soft, and the handle in one hand.
2. Sit tall with the free hand resting on your thigh and the working arm reaching toward the cable.
3. Pull the elbow toward your hip until the hand is near the lower ribs, without turning your torso away.
4. Extend the arm slowly and let the shoulder reach forward slightly. Complete the same controlled range on both sides.

Technique cues

• Keep your belt line facing the machine.
• Use a controlled shoulder reach on the return.
• Match the load to the weaker side.

Common mistakes

• Twisting far backward to complete the pull.
• Letting the cable pull the lower back into a rounded position.

See the movement.

1. How to do a Single-Arm Standing Row with Rotation — National Academy of Sports Medicine (NASM) · English
2. Help right where you need it — KeiserFitness · English

A shoulder-extension exercise for the lats with little elbow movement. It complements rows and pulldowns by reducing the role of the biceps.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach a straight bar or rope to a high pulley. Step back and hinge slightly, starting with arms reaching forward and upward.
2. Keep a soft, fixed elbow bend and brace the trunk with knees relaxed.
3. Sweep the upper arms toward your sides until the hands approach the thighs, without driving the torso downward.
4. Let the arms return upward slowly until you reach a comfortable lat stretch while maintaining the hinge.

Technique cues

• Move at the shoulders; keep elbows nearly still.
• Keep ribs from flaring as the arms rise.
• Finish with hands near the thighs, not far behind.

Common mistakes

• Bending the elbows to turn the movement into a triceps pushdown.
• Using a torso swing to push the attachment down.

See the movement.

1. How To Do Straight Arm Lat Pulldowns — PureGym · English

A light upper-back and rear-shoulder pull with a rope. The goal is a controlled arm path near face height rather than moving a heavy stack.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach a rope to a pulley near face height and take an overhand or comfortable neutral grip on the ends.
2. Step back until the cable is taut, set feet securely, and start with arms reaching forward.
3. Pull the rope toward your forehead while separating the ends so the hands finish beside the face and elbows point outward.
4. Return slowly with the trunk still, allowing the shoulder blades to move forward naturally.

Technique cues

• Keep the neck long and eyes forward.
• Choose a height that lets shoulders move comfortably.
• Use a light load and pause beside the face.

Common mistakes

• Leaning backward to drag a heavy stack.
• Forcing the hands behind the head or shrugging hard.

See the movement.

1. How to do a Face Pull | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A wide-arm cable movement for the rear shoulders. Crossing the cables in front of you creates resistance as the arms open.

Read the full guide

How to do it

1. Set both pulleys around shoulder height. Face the machine and take the opposite handle in each hand so the cables cross.
2. Step back, brace lightly, and hold arms forward with a small bend at the elbows.
3. Open the arms outward until the upper arms line up comfortably with the torso, without lifting the chest.
4. Return the hands toward each other slowly and repeat with the same elbow angle.

Technique cues

• Use a wide arc rather than a close row.
• Keep wrists quiet and shoulders relaxed.
• End the rep before the arms are forced behind you.

Common mistakes

• Bending the elbows more as the handles move outward.
• Using a very heavy load and leaning back.

See the movement.

1. Synrgy Cable Reverse Fly Low High | Life Fitness / Hammer Strength — Life FitnessTraining · English

A one-arm shoulder raise from a low pulley. Cable resistance remains present near the start, so begin with a light load and a smooth first few centimeters.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set a single handle on the low pulley and stand side-on with the working arm farther from the machine.
2. Hold the handle in front of your thighs with a soft elbow bend; use the free hand for stable support if needed.
3. Raise the arm out to the side and slightly forward until near shoulder height, keeping the torso upright.
4. Lower slowly across the front of the body without letting the cable twist your shoulders.

Technique cues

• Lead with the elbow in a comfortable arc.
• Keep the thumb neutral or slightly up.
• Hold the torso steady as tension changes.

Common mistakes

• Leaning away dramatically to create momentum.
• Shrugging the shoulder to lift a load that is too heavy.

See the movement.

1. How To Do Standing Cable Lateral Raise | Exercise Demo — OriGym · English
2. How To Do Cable Seated Lateral Raise | Exercise Demo — OriGym · English

A low-pulley curl with a steady backward-and-downward pull. A straight or EZ-style attachment lets you choose a comfortable wrist position.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach a curl bar to the low pulley and stand facing it, holding an underhand grip around shoulder-width.
2. Keep elbows near your sides, knees soft, and wrists aligned with the forearms.
3. Bend the elbows to bring the bar toward the lower chest without leaning backward.
4. Lower slowly until the arms are nearly straight, keeping the stack from slamming between reps.

Technique cues

• Keep the upper arms close to their starting position.
• Maintain a comfortable grip rather than bending the wrists.
• Control the final third of the lowering phase.

Common mistakes

• Using a backward body lean to start each curl.
• Letting the elbows drift far forward at the top.

See the movement.

1. How To Do Standing Cable Bicep Curl | Exercise Demo — OriGym · English
2. How to do a Cable Biceps Curl with Shoulder Flexed — National Academy of Sports Medicine (NASM) · English

A neutral-grip curl using a low-pulley rope. Keep the hands facing each other and let the elbow flexors lift the rope without a torso swing.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach a rope to the low pulley and hold its ends with palms facing inward.
2. Stand tall with elbows near the ribs and the cable already under light tension.
3. Curl the rope toward the front of the shoulders while keeping the thumbs pointing up.
4. Lower slowly to long arms without letting the shoulders roll forward or the stack drop.

Technique cues

• Keep the wrists straight.
• Leave the upper arms mostly still.
• Use the same hand orientation on the way down.

Common mistakes

• Turning the movement into a row by pulling elbows backward.
• Bending the knees and hips to heave the rope up.

See the movement.

1. How To Do Cable Rope Hammer Curl | Exercise Demo — OriGym · English

A high-pulley elbow extension with the upper arms beside the torso. The rope allows the hands to separate naturally near the end of the press.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach a rope to the high pulley and stand facing it with a stable stance and a small forward lean.
2. Hold the ends with palms inward and set elbows near your sides, starting with elbows bent.
3. Straighten the elbows to press the rope toward the thighs; allow the ends to separate slightly if comfortable.
4. Bend the elbows slowly to return, keeping the upper arms and torso nearly still.

Technique cues

• Keep the shoulders relaxed and upper arms quiet.
• Finish by straightening the elbows, not pushing the shoulders down.
• Control the return until the forearms approach the upper arms.

Common mistakes

• Rocking body weight onto the rope to move a heavy stack.
• Letting elbows travel far forward and backward.

See the movement.

1. How To Do Cable Rope Tricep Pushdown | Exercise Demo — OriGym · English
2. How to do a Cable Triceps Extension — National Academy of Sports Medicine (NASM) · English

A triceps extension with the arms overhead. The cable keeps resistance through the elbow motion while the trunk holds a steady position.

Read the full guide

How to do it

1. Attach a rope to a low pulley, take the ends, and turn away carefully. Bring the hands overhead and step into a stable split stance.
2. Set upper arms near the ears in a comfortable angle, with elbows bent and ribs over the pelvis.
3. Straighten the elbows to move the hands upward and slightly forward, keeping the upper arms mostly still.
4. Bend the elbows slowly to return the hands behind the head without losing your trunk position.

Technique cues

• Use an overhead angle your shoulders tolerate.
• Brace before extending the elbows.
• Keep the lowering phase slow and controlled.

Common mistakes

• Arching the lower back to increase the range.
• Letting the elbows spread suddenly as the load becomes difficult.

See the movement.

1. How To Do Triceps Overhead Extension With Rope | Exercise Demo — OriGym · English
2. How to do a Cable Triceps Extension with Shoulder Flexed — National Academy of Sports Medicine (NASM) · English

A loaded trunk curl performed from kneeling. The abdomen brings the rib cage toward the pelvis; the arms hold the attachment in place.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach a rope to the high pulley and kneel on a pad facing the machine with the rope held beside your head.
2. Set hips over or slightly behind the knees, keeping the hands in the same position throughout.
3. Exhale and curl the rib cage toward the pelvis, rounding through the trunk in a controlled, comfortable range.
4. Uncurl slowly to the starting position without letting the stack pull you into excessive back extension.

Technique cues

• Think ribs toward pelvis.
• Keep the hips relatively quiet.
• Let the arms hold, not pull.

Common mistakes

• Bowing at the hips while the trunk stays rigid.
• Pulling the rope downward with the arms instead of curling the torso.

See the movement.

1. Kneeling Cable Crunch — KeiserFitness · English

An anti-rotation exercise: the cable tries to turn you while you hold your trunk facing forward. Use a modest load and smooth breathing rather than chasing heavy resistance.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set a single handle at chest height and stand side-on to the machine with feet around shoulder-width.
2. Hold the handle with both hands against the chest and step away until the cable is lightly tensioned.
3. Press the hands straight forward while keeping the sternum and belt line facing ahead. Pause briefly without rotating.
4. Bring the hands back to the chest under control, then repeat and turn around to train the other side.

Technique cues

• Keep shoulders level and pelvis steady.
• Breathe during the hold.
• Reduce the load if the cable turns your trunk.

Common mistakes

• Rotating toward the pulley as the arms extend.
• Holding the breath and leaning away to resist too much weight.

See the movement.

1. Pallof Press Exercise Guide — Tutorial, Benefits, Variations — BarBend · English

A diagonal rotational movement that coordinates the trunk and hips. Turn through the hips and feet as needed so the lower back is not forced to twist alone.

Read the full guide

How to do it

1. Attach one handle to a high pulley and stand side-on with feet wider than hip-width. Hold the handle in both hands near the machine-side shoulder.
2. Brace lightly and keep arms long with a soft elbow bend.
3. Guide the handle diagonally toward the opposite hip as the trunk and hips rotate together; allow a natural foot pivot.
4. Return slowly along the same diagonal, keeping control rather than allowing the stack to whip you back. Train both directions.

Technique cues

• Move the hips and rib cage as a coordinated unit.
• Keep a smooth diagonal path.
• Start light enough to stop at any point.

Common mistakes

• Planting the feet rigidly and twisting only the lower back.
• Yanking the cable with the arms and losing trunk control.

See the movement.

1. How To Do Standing Cable Wood Chop | Exercise Demo — OriGym · English

A hip hinge with the cable pulling backward between the legs. It can help you practice moving the hips while keeping the arms long and the trunk stable.

Read the full guide

How to do it

1. Attach a rope to the low pulley, face away from the machine, and hold the rope between your legs. Walk forward until the cable is tensioned.
2. Stand with feet slightly wider than hip-width, knees softly bent, and arms long.
3. Push the hips back to hinge, allowing the rope to travel between the thighs while the spine stays controlled.
4. Drive through the feet and bring the hips forward to stand tall. Finish with glutes engaged without leaning backward.

Technique cues

• Let the cable draw the hips back.
• Keep the shins nearly vertical.
• Stand tall without pulling with the arms.

Common mistakes

• Squatting deeply instead of hinging at the hips.
• Leaning backward against the cable at the top.

See the movement.

1. Synrgy Cable Pull Through | Life Fitness / Hammer Strength — Life FitnessTraining · English

A single-leg hip extension using an ankle cuff. A small controlled range with a steady pelvis is more useful than a high kick made by arching the back.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Fasten an ankle cuff securely to the low pulley and face the machine while holding a stable support.
2. Stand on the free leg with a soft knee bend and hinge the torso slightly forward.
3. Move the cuffed leg backward from the hip, keeping the pelvis square and the knee angle nearly unchanged.
4. Return slowly until the foot is near the starting position without letting the stack slam, then switch sides after the set.

Technique cues

• Keep the belt line level.
• Stop before the lower back starts to arch.
• Use the support to steady, not to swing.

Common mistakes

• Rotating the pelvis open to lift the leg higher.
• Using a heavy load and kicking with momentum.

See the movement.

1. How To Do Cable Kickbacks — PureGym · English

A standing inner-thigh movement that brings the leg toward and slightly across the body. A stable hand support lets you focus on the hip rather than balance.

Read the full guide

How to do it

1. Attach an ankle cuff to a low pulley and stand side-on with the working leg nearest the machine. Hold a stable support.
2. Step away until the cable is lightly tensioned and shift your weight onto the free leg with a soft knee.
3. Draw the cuffed leg inward and slightly across the front of the standing leg, keeping pelvis and torso level.
4. Return slowly toward the machine within a comfortable hip range. Finish the set and change sides.

Technique cues

• Point the knee and toes mostly forward.
• Keep the movement at the hip.
• Use a light load and a slow return.

Common mistakes

• Leaning the whole torso sideways to move the cuff.
• Swinging rapidly across the body and losing pelvic control.

See the movement.

1. Hip Adduction — KeiserFitness · English
2. Synrgy Cable Hip Adduction | Life Fitness / Hammer Strength — Life FitnessTraining · English

A floor pressing exercise using your body weight. Keep a steady line from shoulders to heels and use a raised surface if the floor version is too demanding.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Place the hands slightly wider than shoulder width on a stable floor.
2. Step the feet back and brace the trunk so the hips stay aligned with the shoulders.
3. Bend the elbows to lower the chest through a comfortable range.
4. Press the floor away to return without letting the hips sag.

Technique cues

• Move the chest and hips together.
• Spread pressure across both hands.
• Use an incline to make clean repetitions easier.

Common mistakes

• Dropping the hips before the chest.
• Forcing a depth that causes shoulder or wrist pain.

See the movement.

1. How to do a Push-Up | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A push-up with the hands on a secure raised surface. Raising the hands reduces the load and provides a practical way to learn or scale the movement.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Choose a stable bench or rail that cannot move under your weight.
2. Place the hands on it and walk the feet back into a straight body position.
3. Lower the chest toward the support while keeping the trunk steady.
4. Press away from the support and repeat with the same controlled range.

Technique cues

• A higher support makes the movement easier.
• Keep the support dry and secure.
• Finish each repetition with the body aligned.

Common mistakes

• Using a chair or object that can slide.
• Bending at the hips instead of lowering the whole body.

See the movement.

1. How to do an Incline Push-Up | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A close-hand push-up that increases the demand on the triceps. A comfortable narrow hand position matters more than forcing the fingers into a perfect diamond.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Place the hands closer together beneath the chest on a stable surface.
2. Set a steady plank position; elevate the hands if needed.
3. Bend the elbows and lower the chest without collapsing the shoulders.
4. Press back up while keeping the trunk and hips together.

Technique cues

• Choose a wrist position you tolerate.
• Keep the elbows moving comfortably near the torso.
• Reduce the load before sacrificing control.

Common mistakes

• Forcing the hands into a painful shape.
• Using momentum to lift the chest while the hips stay low.

See the movement.

1. How To Do Diamond Push up | Exercise Demo — OriGym · English

A bodyweight shoulder press from a hips-raised position. Adjust the hand-to-foot distance and range to your shoulder comfort and current strength.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Place the hands on the floor and lift the hips into an inverted V.
2. Keep the hands secure and bend the knees if hamstring tension limits the setup.
3. Bend the elbows to lower the head toward a point slightly ahead of the hands.
4. Press through the hands to return, keeping the hips elevated.

Technique cues

• Keep body weight controlled over the hands.
• Use a short range when learning.
• Stop before the head bears weight.

Common mistakes

• Dropping onto the head.
• Losing the raised-hip position during the press.

See the movement.

1. How To Do A Pike Push up — PureGym · English

An overhead bodyweight pull using a secure bar and an overhand grip. Use assistance when needed to practice controlled repetitions without swinging.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Use a secure overhead bar and an overhand grip comfortable for the shoulders.
2. Start with the arms long and the trunk steady.
3. Pull the chest toward the bar by bringing the elbows toward the ribs.
4. Lower with control and reset before the next repetition.

Technique cues

• Use a stable step to reach the bar safely.
• Choose assistance that lets you control the lowering.
• Keep the neck relaxed.

Common mistakes

• Kicking or swinging to complete the repetition.
• Reaching the chin forward instead of pulling the body upward.

See the movement.

1. How to do a Pull-Up — National Academy of Sports Medicine (NASM) · English

A bodyweight pull with the palms facing toward you. Choose a comfortable grip width and use assistance if needed to maintain a controlled body position.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Hold a secure overhead bar with the palms facing you.
2. Settle into a comfortable long-arm position without swinging.
3. Pull the body upward by driving the elbows down toward the torso.
4. Lower deliberately and repeat only while the grip and shoulders feel secure.

Technique cues

• Keep the wrists comfortable.
• Move the torso rather than jutting the chin.
• Use assistance to preserve control.

Common mistakes

• Dropping rapidly into the bottom.
• Forcing a grip width that causes wrist or elbow discomfort.

See the movement.

1. How To Do Pull Ups | Exercise Demo — OriGym · English
2. How To Do Eccentric Chin Up | Exercise Demo — OriGym · English

A bodyweight press on secure parallel bars. Use assistance and a comfortable shoulder range; lowering deeper is not a goal when it sacrifices control.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Grip stable parallel bars and rise into a supported top position.
2. Keep the shoulders steady and choose a comfortable torso angle.
3. Bend the elbows to lower within a range you can control without pain.
4. Press through the bars to return and step down safely when finished.

Technique cues

• Use assistance before adding external weight.
• Keep the bars secure and your grip firm.
• Let shoulder comfort determine depth.

Common mistakes

• Sinking into a painful shoulder stretch.
• Swinging the legs to rebound upward.

See the movement.

1. How To Do Chest Dips — PureGym · English
2. Aura Series | Dip/Chin Assist | Setup & Movements | Matrix Fitness — Matrix Fitness · English

A horizontal bodyweight pull beneath a secure fixed bar. A higher bar or bent knees reduces the load and makes it easier to keep the torso aligned.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Secure a bar that is designed to support your full body weight.
2. Grip it and position the feet so the body forms a steady line beneath it.
3. Pull the chest toward the bar without lifting the chin or dropping the hips.
4. Lower under control until the arms are long again.

Technique cues

• Keep the support locked in place.
• Move the chest and hips together.
• Bend the knees to make the movement easier.

Common mistakes

• Using an unsecured bar or furniture.
• Shrugging the shoulders while the torso stays low.

See the movement.

1. How To Do Inverted Row | Exercise Demo — OriGym · English

A squat using only body weight to practice balance and leg control. Choose a comfortable stance and depth; a stable chair can provide a helpful target.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand with the feet at a comfortable width and the whole foot supported.
2. Bend the knees and hips together as you lower the body.
3. Keep the knees following the direction of the toes through a comfortable depth.
4. Push through the feet to stand without rushing.

Technique cues

• Keep pressure across the whole foot.
• Reach the arms forward if it helps balance.
• Use a stable support when learning.

Common mistakes

• Lifting the heels while forcing depth.
• Letting the knees collapse inward without control.

See the movement.

1. How to do a Prisoner Squat | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A backward stepping lunge without external load. A stable support can help you learn balance and keep most of the effort through the front leg.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand tall with feet comfortably apart and a stable support nearby if needed.
2. Step one foot back and lower by bending both knees.
3. Keep the front foot planted and choose a comfortable stride and depth.
4. Push through the front foot to return, then repeat on the other side.

Technique cues

• Keep enough width between the feet for balance.
• Lower deliberately.
• Use light hand support when needed.

Common mistakes

• Stepping backward on a tightrope line.
• Dropping the rear knee onto the floor.

See the movement.

1. How To Reverse Lunge — PureGym · English
2. How to do a Reverse Lunge to Balance — National Academy of Sports Medicine (NASM) · English

A floor-based hip extension exercise with the shoulders supported. Lift the hips by contracting the glutes while keeping the ribs and pelvis controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on the back with knees bent and feet flat on the floor.
2. Brace lightly and position the feet where the hips can rise comfortably.
3. Press through the feet and raise the hips without arching the lower back.
4. Pause briefly, then lower the hips with control.

Technique cues

• Keep the ribs from flaring.
• Use a range driven by the hips.
• Keep both feet supported.

Common mistakes

• Finishing by arching the spine.
• Pushing mostly through the neck or head.

See the movement.

1. Floor Bridge — National Academy of Sports Medicine (NASM) · English
2. Glute bridge — NASM demonstration — National Academy of Sports Medicine (NASM) · English

An isometric trunk exercise supported on forearms and toes. Hold a position you can maintain while breathing; record time rather than repetitions.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Place the forearms on the floor with elbows beneath the shoulders.
2. Extend the legs or begin with the knees supported.
3. Brace gently and keep the hips aligned with the shoulders.
4. Breathe steadily and end the hold before the posture breaks down.

Technique cues

• Choose a hold you can control.
• Keep breathing throughout.
• Use the knees to scale the load.

Common mistakes

• Holding the breath for the entire set.
• Letting the hips sag to continue longer.

See the movement.

1. How to do a Plank — National Academy of Sports Medicine (NASM) · English
2. How to do a Plank with Knees Down — National Academy of Sports Medicine (NASM) · English

An isometric side support for trunk control. Start with bent knees if needed and choose a shoulder position that feels stable and comfortable.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on one side and place the forearm under the shoulder.
2. Stack the legs or bend the knees to reduce the load.
3. Lift the hips and keep the trunk aligned without rolling forward.
4. Breathe during the hold, lower with control, then repeat on the other side.

Technique cues

• Press the supporting forearm into the floor.
• Keep the neck comfortable.
• Use shorter controlled holds.

Common mistakes

• Collapsing onto the supporting shoulder.
• Twisting the trunk to avoid holding the side position.

See the movement.

1. How to do a Side Plank — National Academy of Sports Medicine (NASM) · English
2. How to do a Short-Lever Side Plank — National Academy of Sports Medicine (NASM) · English

A hanging abdominal exercise that lifts the legs while controlling the pelvis. Begin with bent knees if straight legs cause swinging or loss of shoulder control.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Grip a secure overhead bar and settle into a comfortable supported hang.
2. Brace the trunk and stop any initial swing.
3. Raise the legs through a controlled range, bending the knees if needed.
4. Lower slowly and reset the body before the next repetition.

Technique cues

• Keep the grip secure.
• Use the range you can control.
• End the set before grip fatigue changes the movement.

Common mistakes

• Kipping the legs upward.
• Dropping the legs quickly into another swing.

See the movement.

1. How To Do Hanging Leg Raises | Exercise Demo — OriGym · English
2. How To Do Hanging Knee Raise | Exercise Demo — OriGym · English

A supine trunk-control drill that moves opposite limbs while the pelvis stays steady. Shorten the reach when needed to keep breathing and control the lower back.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on the back with arms reaching upward and hips and knees comfortably bent.
2. Brace lightly and keep the rib cage and pelvis steady.
3. Slowly reach one arm and the opposite leg away from the body.
4. Return with control and alternate sides without rocking the trunk.

Technique cues

• Reach only as far as you can control.
• Move slowly enough to keep breathing.
• Use one limb at a time to simplify.

Common mistakes

• Arching the lower back as the leg extends.
• Rushing the return and rocking the pelvis.

See the movement.

1. How to do a Dead Bug | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

A hands-and-knees trunk-control drill with opposite arm and leg reaches. Keep the pelvis level and aim for a long controlled reach rather than a high lift.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Begin on hands and knees on a comfortable stable surface.
2. Place hands beneath shoulders and knees beneath hips.
3. Reach one arm forward and the opposite leg backward while keeping the pelvis level.
4. Return with control and alternate sides without shifting the trunk.

Technique cues

• Reach long instead of lifting high.
• Keep the neck aligned with the trunk.
• Move one limb at a time if balance is difficult.

Common mistakes

• Rotating the pelvis as the leg rises.
• Arching the back to increase reach.

See the movement.

1. How to do a Bird Dog — National Academy of Sports Medicine (NASM) · English

Alternate the arms to send waves toward the anchor while keeping the torso steady. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Anchor the ropes securely and stand with soft knees, holding one end in each hand.
2. Alternate the arms to send waves toward the anchor while keeping the torso steady.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

1. #TrainingTips: Battle Ropes | NASM — National Academy of Sports Medicine (NASM) · English

Turn the rope with the wrists and make small, quiet jumps with relaxed knees. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Choose a clear space and a rope length that allows the handles to reach roughly the lower chest when you stand on its center.
2. Turn the rope with the wrists and make small, quiet jumps with relaxed knees.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Keep light outward pressure against the band and raise the hips without arching the back. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on your back with knees bent, feet planted and a loop band just above the knees.
2. Keep light outward pressure against the band and raise the hips without arching the back.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move at the hips while keeping the trunk controlled.
• Finish tall without leaning backward.

Common mistakes

• Rounding or overextending the lower back under load.
• Jerking out of the bottom position.

See the movement.

1. Floor Bridge — National Academy of Sports Medicine (NASM) · English

Take small sideways steps, keeping the feet facing forward and tension in the band. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Place a loop band above the knees and stand with feet hip-width apart and knees slightly bent.
2. Take small sideways steps, keeping the feet facing forward and tension in the band.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the pelvis level with short lateral steps.
• Maintain light band tension as the trailing foot follows.

Common mistakes

• Dragging the trailing foot or snapping the band closed.
• Leaning the torso from side to side.

See the movement.

1. How to do Lateral Band Walking — National Academy of Sports Medicine (NASM) · English

Separate the hands until the band approaches the chest without flaring the ribs. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Hold a light resistance band in front of the chest with an overhand grip and nearly straight elbows.
2. Separate the hands until the band approaches the chest without flaring the ribs.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lift with control instead of momentum.
• Keep the shoulders away from the ears.

Common mistakes

• Swinging the torso to raise the weight.
• Using a painful or forced shoulder position.

See the movement.

1. How To Do Band Pull Apart | Exercise Demo — OriGym · English

Lift close to the legs, extend the hips and knees, then move under the bar to receive it across the front shoulders with elbows high. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Practice with a coach, a light technique bar, bumper plates and a clear lifting platform; start with the bar over the midfoot.
2. Lift close to the legs, extend the hips and knees, then move under the bar to receive it across the front shoulders with elbows high.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move at the hips while keeping the trunk controlled.
• Finish tall without leaning backward.

Common mistakes

• Rounding or overextending the lower back under load.
• Jerking out of the bottom position.

See the movement.

1. The Clean — CrossFit · English

Clean the bar to the front shoulders, stand fully, then dip and drive to receive it overhead before recovering the feet under control. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Learn the clean and jerk with qualified coaching, a light bar, bumper plates and an unobstructed platform.
2. Clean the bar to the front shoulders, stand fully, then dip and drive to receive it overhead before recovering the feet under control.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the ribs stacked over the pelvis.
• Press without reaching the head forward.

Common mistakes

• Arching the lower back to finish the press.
• Forcing a painful overhead range.

See the movement.

1. The Clean and Jerk — CrossFit · English

Raise the bar forward to about shoulder height while keeping the torso still. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand tall holding a light bar in front of the thighs with an overhand grip.
2. Raise the bar forward to about shoulder height while keeping the torso still.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lift with control instead of momentum.
• Keep the shoulders away from the ears.

Common mistakes

• Swinging the torso to raise the weight.
• Using a painful or forced shoulder position.

See the movement.

Press the bar upward and forward along its arc without turning the torso. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Secure one end of the bar in a landmine attachment and hold the free end at shoulder height in a split stance.
2. Press the bar upward and forward along its arc without turning the torso.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the ribs stacked over the pelvis.
• Press without reaching the head forward.

Common mistakes

• Arching the lower back to finish the press.
• Forcing a painful overhead range.

See the movement.

1. How to do a Barbell Overhead Press — National Academy of Sports Medicine (NASM) · English

Step forward, bend both knees to a controlled depth, then push through the front foot to return. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Unrack a light bar onto the upper back with safeties available and enough room to step.
2. Step forward, bend both knees to a controlled depth, then push through the front foot to return.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep enough width between the feet to balance.
• Drive through the working foot rather than bouncing.

Common mistakes

• Stepping on a tightrope and losing balance.
• Allowing the front knee to collapse inward.

See the movement.

Pull the bar toward the lower chest without raising the torso, then return it to a dead stop on the floor. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set the bar on the floor over the midfoot and hinge until the back is nearly horizontal; elevate the bar if needed to keep a controlled spine.
2. Pull the bar toward the lower chest without raising the torso, then return it to a dead stop on the floor.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the torso steady as the elbows travel behind you.
• Let the shoulder blades move without rounding the lower back.

Common mistakes

• Jerking the weight with the hips instead of rowing.
• Pulling beyond the range the shoulders can control.

See the movement.

1. How to do a Barbell Bent-Over Row with Pronated Grip — National Academy of Sports Medicine (NASM) · English

Curl without lifting the upper arms from the pad; stop the descent before the elbows are forced straight. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the preacher pad under the upper arms and take a comfortable underhand grip on a light bar.
2. Curl without lifting the upper arms from the pad; stop the descent before the elbows are forced straight.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the upper arms stable.
• Lower with the same control used to lift.

Common mistakes

• Swinging the torso to start the curl.
• Bending the wrists to finish the repetition.

See the movement.

1. How to do a Barbell Biceps Curl — National Academy of Sports Medicine (NASM) · English

Lower the bar behind the head only as far as shoulder comfort and rib control allow, then return it above the chest. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on a flat bench with the feet supported and hold a light bar above the chest with slightly bent elbows.
2. Lower the bar behind the head only as far as shoulder comfort and rib control allow, then return it above the chest.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep a small, fixed bend in the elbows.
• Stop the descent before the ribs lift or the shoulders pinch.

Common mistakes

• Arching the back to reach farther behind the head.
• Turning the pullover into an elbow extension.

See the movement.

1. How To Do Supine Dumbbell Pullover | Exercise Demo — OriGym · English

Bend the elbows to lower the bar toward the forehead or just behind the head, then extend without moving the upper arms excessively. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on a bench with a light bar held above the shoulders; use a spotter for the handoff if needed.
2. Bend the elbows to lower the bar toward the forehead or just behind the head, then extend without moving the upper arms excessively.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. How To Do An Overhead Tricep Extension — PureGym · English

Flex the wrists to raise the light bar through a small comfortable range, keeping the forearms supported. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Sit with forearms supported on the thighs or a bench, palms up and wrists just beyond the edge.
2. Flex the wrists to raise the light bar through a small comfortable range, keeping the forearms supported.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the forearms supported.
• Use a light load and a small comfortable wrist range.

Common mistakes

• Lifting the whole forearm instead of bending the wrist.
• Dropping the weight abruptly into the stretched position.

See the movement.

1. How To Do Wrist Curls — PureGym · English

Fold at the hips and return only until the body forms a straight line. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Secure the feet on a back-extension bench with the hip crease clear of the pad and arms across the chest.
2. Fold at the hips and return only until the body forms a straight line.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move at the hips while keeping the trunk controlled.
• Finish tall without leaning backward.

Common mistakes

• Rounding or overextending the lower back under load.
• Jerking out of the bottom position.

See the movement.

1. How To Do Back Extension | Exercise Demo — OriGym · English
2. How to Do Back Extensions — LIVESTRONG · English

Move the hips just off the edge, bend the elbows through a shallow comfortable range, then press up; choose incline push-ups if the shoulders feel pinched. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Use a stable bench with hands beside the hips and feet close enough to keep the load manageable.
2. Move the hips just off the edge, bend the elbows through a shallow comfortable range, then press up; choose incline push-ups if the shoulders feel pinched.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. Bench Dips | NASM — National Academy of Sports Medicine (NASM) · English

Rotate the ribs toward the opposite bent knee while extending the other leg only as far as the lower back stays controlled. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on your back with knees bent and fingertips resting lightly beside the head.
2. Rotate the ribs toward the opposite bent knee while extending the other leg only as far as the lower back stays controlled.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Breathe throughout the movement.
• Make the abdominal muscles control the range.

Common mistakes

• Pulling on the neck or swinging the legs.
• Continuing after the lower back loses control.

See the movement.

1. AB EXERCISE - How to do a bicycle crunch — PureGym · English

Dip at the hips and knees, jump onto the box and land quietly with the whole foot supported; step down before the next repetition. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Use a stable, nonslip low box with a clear landing area and stand a short distance away.
2. Dip at the hips and knees, jump onto the box and land quietly with the whole foot supported; step down before the next repetition.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Land softly with the hips and knees bending together.
• Step down and reset fully between jumps.

Common mistakes

• Choosing a box that requires an uncontrolled landing.
• Rebounding down before balance is secure.

See the movement.

1. Box Jumps | NASM — National Academy of Sports Medicine (NASM) · English

Place the hands down, move into a plank, return the feet toward the hands and stand; add a jump only with controlled landings. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand in a clear space and choose a version with a step back or jump back that you can control.
2. Place the hands down, move into a plank, return the feet toward the hands and stand; add a jump only with controlled landings.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

1. Squat Thrust (Burpees) | NASM — National Academy of Sports Medicine (NASM) · English

Raise both heels as high as you can without rolling the ankles, then lower smoothly. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand on level ground with a fingertip on a stable support for balance.
2. Raise both heels as high as you can without rolling the ankles, then lower smoothly.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lift through the balls of the feet.
• Pause briefly before lowering the heels.

Common mistakes

• Bouncing at the ankle instead of controlling the load.
• Rolling onto the outside of the feet.

See the movement.

1. How To Do Calf Raises — PureGym · English

Draw the knees toward the chest with a small pelvic curl rather than kicking the legs. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Support the forearms and back on the captain's chair and let the legs hang without swinging.
2. Draw the knees toward the chest with a small pelvic curl rather than kicking the legs.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Breathe throughout the movement.
• Make the abdominal muscles control the range.

Common mistakes

• Pulling on the neck or swinging the legs.
• Continuing after the lower back loses control.

See the movement.

1. How To Do Hanging Leg Raises | Exercise Demo — OriGym · English

Bring the ribs toward the pelvis until the shoulder blades lift slightly, without trying to sit all the way up. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on your back with knees bent and feet resting on the floor; support the head lightly if needed.
2. Bring the ribs toward the pelvis until the shoulder blades lift slightly, without trying to sit all the way up.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Breathe throughout the movement.
• Make the abdominal muscles control the range.

Common mistakes

• Pulling on the neck or swinging the legs.
• Continuing after the lower back loses control.

See the movement.

1. How to do an abdominal crunch — PureGym · English
2. Kneeling Cable Crunch — KeiserFitness · English

Keep the hips extended and lean forward from the knees; catch with the hands before losing control and use the support to return. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Kneel on a pad with the ankles securely held by a rated anchor or partner; place a raised hand support in front.
2. Keep the hips extended and lean forward from the knees; catch with the hands before losing control and use the support to return.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the hips extended as the body leans from the knees.
• Use enough hand support to stay in control.

Common mistakes

• Bending at the hips instead of controlling the knee motion.
• Dropping forward without a safe hand support.

See the movement.

1. How To Do Nordic Curls — PureGym · English

Rotate the rib cage a short distance to each side while keeping the pelvis steady; add weight only when control is reliable. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Sit with knees bent and heels on the floor, leaning back slightly with a long spine.
2. Rotate the rib cage a short distance to each side while keeping the pelvis steady; add weight only when control is reliable.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Breathe throughout the movement.
• Make the abdominal muscles control the range.

Common mistakes

• Pulling on the neck or swinging the legs.
• Continuing after the lower back loses control.

See the movement.

1. How To Do A Russian Twist — PureGym · English
2. How to do a Russian Twist | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Rotate the forearm away from the abdomen without letting the elbow leave the side. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set a light cable at elbow height and stand side-on with the working arm farther from the stack and elbow beside the ribs.
2. Rotate the forearm away from the abdomen without letting the elbow leave the side.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the elbow beside the ribs.
• Use a very light resistance and a short comfortable range.

Common mistakes

• Rotating the torso instead of the shoulder.
• Letting the elbow drift away from the side.

See the movement.

Retract the shoulder blades through a short range with straight elbows, without lifting the chest from the pad. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Lie chest-down on a supported bench facing a low cable and hold the handle with arms reaching toward the pulley; secure the bench against sliding.
2. Retract the shoulder blades through a short range with straight elbows, without lifting the chest from the pad.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the elbows nearly straight.
• Use a small, controlled shoulder-blade movement.

Common mistakes

• Rolling the shoulders in circles under load.
• Turning the shrug into an elbow-driven row.

See the movement.

Pull the handle toward the upper chest while keeping the elbows close to the sides. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Fit a V handle to the high cable, secure the thighs under the pad and grip with palms facing each other.
2. Pull the handle toward the upper chest while keeping the elbows close to the sides.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lead with the elbows and keep the ribs controlled.
• Let the arms lengthen smoothly at the top.

Common mistakes

• Using a large backward lean to move the load.
• Pulling behind the neck.

See the movement.

1. How To Do A Close Grip Lat Pulldown — PureGym · English

Draw the elbows down beside the torso and bring the bar toward the upper chest. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Sit beneath a high pulley with thighs secured and take a shoulder-width underhand grip.
2. Draw the elbows down beside the torso and bring the bar toward the upper chest.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lead with the elbows and keep the ribs controlled.
• Let the arms lengthen smoothly at the top.

Common mistakes

• Using a large backward lean to move the load.
• Pulling behind the neck.

See the movement.

1. How To Do A Wide Grip Lat Pulldown — PureGym · English

Straighten the working elbow while keeping the shoulder still; complete both sides with the same setup. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach one handle to a high pulley and stand with the elbow beside the ribs.
2. Straighten the working elbow while keeping the shoulder still; complete both sides with the same setup.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. How To Do Cable Rope Tricep Pushdown | Exercise Demo — OriGym · English

Extend the elbow backward without lifting or swinging the upper arm. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set a low cable, hinge slightly and hold the working upper arm beside the torso with elbow bent.
2. Extend the elbow backward without lifting or swinging the upper arm.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. How To Do Triceps Overhead Extension With Rope | Exercise Demo — OriGym · English

Raise the elbows outward only to a comfortable height, keeping the bar close; stop below any shoulder pinching. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Hold a low-cable bar with a comfortable wide grip and stand upright.
2. Raise the elbows outward only to a comfortable height, keeping the bar close; stop below any shoulder pinching.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lift with control instead of momentum.
• Keep the shoulders away from the ears.

Common mistakes

• Swinging the torso to raise the weight.
• Using a painful or forced shoulder position.

See the movement.

Pull toward the lower chest with elbows traveling outward while keeping the chest tall. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Sit at a low cable with a wide bar, feet supported and knees softly bent.
2. Pull toward the lower chest with elbows traveling outward while keeping the chest tall.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the torso steady as the elbows travel behind you.
• Let the shoulder blades move without rounding the lower back.

Common mistakes

• Jerking the weight with the hips instead of rowing.
• Pulling beyond the range the shoulders can control.

See the movement.

1. How to Do a Seated Machine Row: Close Grip — National Academy of Sports Medicine (NASM) · English

Extend both elbows downward without folding the torso over the handle. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach an angled V/Y bar to a high pulley and grip its angled ends with elbows beside the ribs.
2. Extend both elbows downward without folding the torso over the handle.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. How To Do Cable Rope Tricep Pushdown | Exercise Demo — OriGym · English

Roll forward only as far as you can keep the lower back from sagging, then draw the wheel back without sitting onto the heels. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Kneel on a pad, hold the ab wheel beneath the shoulders and lightly tuck the pelvis.
2. Roll forward only as far as you can keep the lower back from sagging, then draw the wheel back without sitting onto the heels.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Breathe throughout the movement.
• Make the abdominal muscles control the range.

Common mistakes

• Pulling on the neck or swinging the legs.
• Continuing after the lower back loses control.

See the movement.

1. How To Do Ab Wheel Roll Outs — PureGym · English

Press upward while smoothly rotating the palms forward through a comfortable shoulder range. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Sit with back support and hold light dumbbells in front of the shoulders, palms facing toward you.
2. Press upward while smoothly rotating the palms forward through a comfortable shoulder range.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the ribs stacked over the pelvis.
• Press without reaching the head forward.

Common mistakes

• Arching the lower back to finish the press.
• Forcing a painful overhead range.

See the movement.

1. How To Do A Seated Shoulder Press — PureGym · English

Row both dumbbells toward the hips without standing up between repetitions. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Hold two dumbbells and hinge at the hips with knees soft and a stable trunk.
2. Row both dumbbells toward the hips without standing up between repetitions.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the torso steady as the elbows travel behind you.
• Let the shoulder blades move without rounding the lower back.

Common mistakes

• Jerking the weight with the hips instead of rowing.
• Pulling beyond the range the shoulders can control.

See the movement.

1. How to do a Supported Bent-Over Dumbbell Row — National Academy of Sports Medicine (NASM) · English

Bend the elbows to raise the dumbbells without moving the upper arms forward. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand tall with a dumbbell in each hand, palms forward and elbows close to the ribs.
2. Bend the elbows to raise the dumbbells without moving the upper arms forward.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the upper arms stable.
• Lower with the same control used to lift.

Common mistakes

• Swinging the torso to start the curl.
• Bending the wrists to finish the repetition.

See the movement.

1. How to do a Barbell Biceps Curl — National Academy of Sports Medicine (NASM) · English

Bend the front knee and lower the hips while keeping most of the load on the front foot. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Place the rear foot on a low stable bench, step the front foot forward and hold dumbbells by the sides.
2. Bend the front knee and lower the hips while keeping most of the load on the front foot.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep enough width between the feet to balance.
• Drive through the working foot rather than bouncing.

Common mistakes

• Stepping on a tightrope and losing balance.
• Allowing the front knee to collapse inward.

See the movement.

1. How to do a Bulgarian Split Squat | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Open the arms in a broad arc, then bring them back together without changing the elbow bend. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on a flat bench holding light dumbbells above the chest with palms facing each other.
2. Open the arms in a broad arc, then bring them back together without changing the elbow bend.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep a small, consistent bend in the elbows.
• Use the chest to bring the arms together.

Common mistakes

• Turning the fly into a press as fatigue builds.
• Stretching farther than the shoulders tolerate.

See the movement.

1. How to do a Standing Cable Chest Fly — National Academy of Sports Medicine (NASM) · English

Curl the dumbbell without lifting the arm off the thigh; repeat on the other side. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Sit with feet apart and brace the back of the working upper arm against the inner thigh.
2. Curl the dumbbell without lifting the arm off the thigh; repeat on the other side.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the upper arms stable.
• Lower with the same control used to lift.

Common mistakes

• Swinging the torso to start the curl.
• Bending the wrists to finish the repetition.

See the movement.

1. How to do a Incline Dumbbell Curl — National Academy of Sports Medicine (NASM) · English

Lower until the upper arms gently touch the floor, pause and press back up without bouncing. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie on the floor with knees bent and dumbbells above the chest; arrange a controlled handoff if needed.
2. Lower until the upper arms gently touch the floor, pause and press back up without bouncing.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep wrists aligned with the forearms.
• Use a range that keeps the shoulders comfortable.

Common mistakes

• Letting the shoulders roll forward under load.
• Bouncing through the bottom of the repetition.

See the movement.

1. How to do a Dumbbell Bench Press — National Academy of Sports Medicine (NASM) · English

Flex only the wrist to lift a light dumbbell through a small comfortable range. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Support one forearm palm-up on a bench or thigh with the wrist beyond the edge.
2. Flex only the wrist to lift a light dumbbell through a small comfortable range.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the forearms supported.
• Use a light load and a small comfortable wrist range.

Common mistakes

• Lifting the whole forearm instead of bending the wrist.
• Dropping the weight abruptly into the stretched position.

See the movement.

1. How To Do Wrist Curls — PureGym · English

Lift forward to about shoulder height without leaning backward. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand with light dumbbells in front of the thighs and a soft bend in the elbows.
2. Lift forward to about shoulder height without leaning backward.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lift with control instead of momentum.
• Keep the shoulders away from the ears.

Common mistakes

• Swinging the torso to raise the weight.
• Using a painful or forced shoulder position.

See the movement.

Step forward, bend both knees and push through the front foot to return to standing. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand with dumbbells beside the thighs and room to step forward.
2. Step forward, bend both knees and push through the front foot to return to standing.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep enough width between the feet to balance.
• Drive through the working foot rather than bouncing.

Common mistakes

• Stepping on a tightrope and losing balance.
• Allowing the front knee to collapse inward.

See the movement.

1. How to do a Reverse Lunge to Balance — National Academy of Sports Medicine (NASM) · English

Lift the shoulders toward the ears without bending the elbows or rolling the shoulders. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand tall holding dumbbells beside the thighs with palms facing inward.
2. Lift the shoulders toward the ears without bending the elbows or rolling the shoulders.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the elbows nearly straight.
• Use a small, controlled shoulder-blade movement.

Common mistakes

• Rolling the shoulders in circles under load.
• Turning the shrug into an elbow-driven row.

See the movement.

1. How To Do Barbell Shrugs — PureGym · English

Step into a controlled lunge, then bring the rear leg forward into the next step. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Hold dumbbells by the sides and choose a clear, level walking lane.
2. Step into a controlled lunge, then bring the rear leg forward into the next step.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep enough width between the feet to balance.
• Drive through the working foot rather than bouncing.

Common mistakes

• Stepping on a tightrope and losing balance.
• Allowing the front knee to collapse inward.

See the movement.

1. How to do a Reverse Lunge to Balance — National Academy of Sports Medicine (NASM) · English

Press overhead without bending the knees or leaning the trunk backward. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand with feet hip-width apart and dumbbells at the shoulders, using a comfortable grip.
2. Press overhead without bending the knees or leaning the trunk backward.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the ribs stacked over the pelvis.
• Press without reaching the head forward.

Common mistakes

• Arching the lower back to finish the press.
• Forcing a painful overhead range.

See the movement.

1. How to do a Barbell Overhead Press — National Academy of Sports Medicine (NASM) · English

Bring the thighs together for adduction or spread them for abduction without twisting the pelvis; log the chosen direction consistently. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Choose the machine's inward or outward setting and adjust its pads and start angle; these are two separate directions, not one continuous rep.
2. Bring the thighs together for adduction or spread them for abduction without twisting the pelvis; log the chosen direction consistently.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the pelvis and back supported.
• Move only through a comfortable hip range.

Common mistakes

• Rocking or twisting the torso to move the pads.
• Using momentum or forcing the opening width.

See the movement.

Press the lower leg into the resistance without moving the joint and breathe throughout a short hold. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Sit upright with the thigh supported and arrange a light fixed resistance at the ankle at a comfortable knee angle.
2. Press the lower leg into the resistance without moving the joint and breathe throughout a short hold.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the knee aligned with the machine pivot or resistance.
• Keep the pelvis supported and breathe during the effort.

Common mistakes

• Kicking or snapping the knee into extension.
• Lifting the hips to move more resistance.

See the movement.

Hike it back between the legs, then extend the hips to send it forward to about chest height with relaxed arms. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Place the kettlebell slightly ahead of the feet, hinge at the hips and grip it with both hands.
2. Hike it back between the legs, then extend the hips to send it forward to about chest height with relaxed arms.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move at the hips while keeping the trunk controlled.
• Finish tall without leaning backward.

Common mistakes

• Rounding or overextending the lower back under load.
• Jerking out of the bottom position.

See the movement.

1. Single-Arm Kettlebell Swing | NASM — National Academy of Sports Medicine (NASM) · English

Pull the elbows down and back toward the ribs while keeping the chest against the pad. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Adjust the seat and chest pad so the high handles can be reached without rounding the back.
2. Pull the elbows down and back toward the ribs while keeping the chest against the pad.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the torso steady as the elbows travel behind you.
• Let the shoulder blades move without rounding the lower back.

Common mistakes

• Jerking the weight with the hips instead of rowing.
• Pulling beyond the range the shoulders can control.

See the movement.

1. How to Do a Seated Machine Row: Close Grip — National Academy of Sports Medicine (NASM) · English

Bring the ribs toward the pelvis against the pad without pulling mainly with the arms. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat and pads so the machine's bend aligns comfortably with the trunk; keep the pelvis supported.
2. Bring the ribs toward the pelvis against the pad without pulling mainly with the arms.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Breathe throughout the movement.
• Make the abdominal muscles control the range.

Common mistakes

• Pulling on the neck or swinging the legs.
• Continuing after the lower back loses control.

See the movement.

1. Kneeling Cable Crunch — KeiserFitness · English

Pedal and move the handles together at a sustainable cadence; the fan resistance rises as you work harder. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat so the knee stays slightly bent at the bottom of the pedal stroke and grasp the handles securely.
2. Pedal and move the handles together at a sustainable cadence; the fan resistance rises as you work harder.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Lower by bending the elbows through a comfortable shoulder range, then press up without letting the pad bounce. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Select enough assistance, mount using the steps and place the knees or feet on the assist pad as the machine specifies.
2. Lower by bending the elbows through a comfortable shoulder range, then press up without letting the pad bounce.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. How To Do Chest Dips — PureGym · English

Draw the elbows down to raise the body, then lower smoothly; more selected weight usually means more assistance. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Choose sufficient assistance, use the steps and place the knees or feet on the pad before taking the pull-up grip.
2. Draw the elbows down to raise the body, then lower smoothly; more selected weight usually means more assistance.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lead with the elbows and keep the ribs controlled.
• Let the arms lengthen smoothly at the top.

Common mistakes

• Using a large backward lean to move the load.
• Pulling behind the neck.

See the movement.

1. How to do a Pull-Up — National Academy of Sports Medicine (NASM) · English

Curl the handles without lifting the shoulders or the upper arms. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat so the elbows align with the machine pivot and the upper arms stay on the pad.
2. Curl the handles without lifting the shoulders or the upper arms.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the upper arms stable.
• Lower with the same control used to lift.

Common mistakes

• Swinging the torso to start the curl.
• Bending the wrists to finish the repetition.

See the movement.

1. How to do a Barbell Biceps Curl — National Academy of Sports Medicine (NASM) · English

Raise the heels with knees softly extended, then lower through a comfortable ankle range. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the shoulder pads, set the balls of the feet firmly on the platform and unlock the machine according to its instructions.
2. Raise the heels with knees softly extended, then lower through a comfortable ankle range.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lift through the balls of the feet.
• Pause briefly before lowering the heels.

Common mistakes

• Bouncing at the ankle instead of controlling the load.
• Rolling onto the outside of the feet.

See the movement.

1. How To Do Calf Raises — PureGym · English

Bring the arms together while keeping the chest and back supported. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat so the handles or elbow pads sit around chest height and choose a comfortable start angle.
2. Bring the arms together while keeping the chest and back supported.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep a small, consistent bend in the elbows.
• Use the chest to bring the arms together.

Common mistakes

• Turning the fly into a press as fatigue builds.
• Stretching farther than the shoulders tolerate.

See the movement.

1. How to do a Standing Cable Chest Fly — National Academy of Sports Medicine (NASM) · English

Press the handles forward without lifting the shoulders or losing contact with the back pad. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat so the handles are near mid-chest with the back and feet supported.
2. Press the handles forward without lifting the shoulders or losing contact with the back pad.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep wrists aligned with the forearms.
• Use a range that keeps the shoulders comfortable.

Common mistakes

• Letting the shoulders roll forward under load.
• Bouncing through the bottom of the repetition.

See the movement.

1. Chest Press Machine | NASM — National Academy of Sports Medicine (NASM) · English

Press along the machine's downward-forward path while keeping the back supported. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Adjust the seat and back support so the decline-press handles align with the lower chest; use the machine's starting lever if provided.
2. Press along the machine's downward-forward path while keeping the back supported.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep wrists aligned with the forearms.
• Use a range that keeps the shoulders comfortable.

Common mistakes

• Letting the shoulders roll forward under load.
• Bouncing through the bottom of the repetition.

See the movement.

1. Chest Press Machine | NASM — National Academy of Sports Medicine (NASM) · English

Move the pedals smoothly while standing tall; use the moving handles only when balanced. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Step onto the stationary pedals using the fixed handles and select a light resistance.
2. Move the pedals smoothly while standing tall; use the moving handles only when balanced.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Drive the hips upward through the feet until the trunk and thighs align, without arching the lower back. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the hip-thrust machine so the belt or pad sits securely over the pelvis and the feet are firmly supported.
2. Drive the hips upward through the feet until the trunk and thighs align, without arching the lower back.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move at the hips while keeping the trunk controlled.
• Finish tall without leaning backward.

Common mistakes

• Rounding or overextending the lower back under load.
• Jerking out of the bottom position.

See the movement.

1. How To Do Barbell Hip Thrusters | Exercise Demo — OriGym · English

Bend the hips and knees to a controlled depth while keeping the heels and back supported, then push up. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Place the shoulders and back against the pads, set the feet on the platform and check the safety stops before unlocking.
2. Bend the hips and knees to a controlled depth while keeping the heels and back supported, then push up.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Let the knees track in the direction of the toes.
• Keep pressure through the whole foot.

Common mistakes

• Lifting the heels or collapsing the knees inward.
• Choosing a depth that loses control of the pelvis.

See the movement.

1. How to do a Barbell Back Squat — National Academy of Sports Medicine (NASM) · English

Press the thighs outward without rocking or rotating the pelvis. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Sit upright with the pads outside the knees and choose a comfortable starting width.
2. Press the thighs outward without rocking or rotating the pelvis.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the pelvis and back supported.
• Move only through a comfortable hip range.

Common mistakes

• Rocking or twisting the torso to move the pads.
• Using momentum or forcing the opening width.

See the movement.

Bring the thighs inward against resistance while keeping the back and pelvis supported. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set the pads against the inner thighs and use the start lever to choose a comfortable open position.
2. Bring the thighs inward against resistance while keeping the back and pelvis supported.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the pelvis and back supported.
• Move only through a comfortable hip range.

Common mistakes

• Rocking or twisting the torso to move the pads.
• Using momentum or forcing the opening width.

See the movement.

1. Hip Adduction — KeiserFitness · English

Press upward and forward along the machine's path without shrugging. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Adjust the seat so the handles align with the upper chest and the back follows the inclined pad.
2. Press upward and forward along the machine's path without shrugging.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep wrists aligned with the forearms.
• Use a range that keeps the shoulders comfortable.

Common mistakes

• Letting the shoulders roll forward under load.
• Bouncing through the bottom of the repetition.

See the movement.

1. How to do an Incline Barbell Bench Press — National Academy of Sports Medicine (NASM) · English

Bend the knees to draw the roller toward the thighs without lifting the hips. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Lie face-down with the knees aligned to the machine pivot and the roller above the heels; keep the pelvis on the pad.
2. Bend the knees to draw the roller toward the thighs without lifting the hips.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the knees aligned with the pivot.
• Keep the pelvis in contact with the pad.

Common mistakes

• Lifting the hips or arching the lower back.
• Jerking the roller upward with momentum.

See the movement.

1. How to do a Lying Leg Curl | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Extend the knees against the pad without lifting the hips or snapping the knees straight. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Align the knee joint with the machine pivot and set the shin pad just above the ankle.
2. Extend the knees against the pad without lifting the hips or snapping the knees straight.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the knee aligned with the machine pivot or resistance.
• Keep the pelvis supported and breathe during the effort.

Common mistakes

• Kicking or snapping the knee into extension.
• Lifting the hips to move more resistance.

See the movement.

1. How To Do A Leg Extension — PureGym · English

Bend the knees toward the torso without the pelvis rolling off the pad, then press the platform away. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat so the lower back stays supported at your chosen depth; place both feet fully on the platform and check the stops.
2. Bend the knees toward the torso without the pelvis rolling off the pad, then press the platform away.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Let the knees track in the direction of the toes.
• Keep pressure through the whole foot.

Common mistakes

• Lifting the heels or collapsing the knees inward.
• Choosing a depth that loses control of the pelvis.

See the movement.

1. How to do a Leg Press | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Extend the elbows along the machine's path without lifting the torso. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat and arm support to align the elbows with the machine pivot; keep the upper arms supported.
2. Extend the elbows along the machine's path without lifting the torso.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. How To Do An Overhead Tricep Extension — PureGym · English

Follow the pendulum arc into a controlled squat while keeping the whole foot supported, then drive back up. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Fit the shoulders under the pads, set the feet on the platform and confirm the pendulum's stops and release before loading.
2. Follow the pendulum arc into a controlled squat while keeping the whole foot supported, then drive back up.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Let the knees track in the direction of the toes.
• Keep pressure through the whole foot.

Common mistakes

• Lifting the heels or collapsing the knees inward.
• Choosing a depth that loses control of the pelvis.

See the movement.

1. How to do a Barbell Back Squat — National Academy of Sports Medicine (NASM) · English

Extend the knees smoothly without lifting the hips from the seat. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set the weight-stack pin fully, align the knees with the pivot and place the roller above the ankles.
2. Extend the knees smoothly without lifting the hips from the seat.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the knee aligned with the machine pivot or resistance.
• Keep the pelvis supported and breathe during the effort.

Common mistakes

• Kicking or snapping the knee into extension.
• Lifting the hips to move more resistance.

See the movement.

1. How To Do A Leg Extension — PureGym · English

Bend the knees while keeping the hips against the pad. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set the stack pin fully, lie with the knees at the pivot and the lower-leg roller above the heels.
2. Bend the knees while keeping the hips against the pad.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the knees aligned with the pivot.
• Keep the pelvis in contact with the pad.

Common mistakes

• Lifting the hips or arching the lower back.
• Jerking the roller upward with momentum.

See the movement.

1. How to do a Lying Leg Curl | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Extend the knees with a controlled speed and keep the pelvis seated. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Load both sides evenly where applicable, align the knees with the pivot and position the shin roller above the ankles.
2. Extend the knees with a controlled speed and keep the pelvis seated.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the knee aligned with the machine pivot or resistance.
• Keep the pelvis supported and breathe during the effort.

Common mistakes

• Kicking or snapping the knee into extension.
• Lifting the hips to move more resistance.

See the movement.

1. How To Do A Leg Extension — PureGym · English

Bend the knees without lifting the pelvis or arching the back. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Secure the plates as the machine requires, align the knees with the pivot and position the roller above the heels.
2. Bend the knees without lifting the pelvis or arching the back.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the knees aligned with the pivot.
• Keep the pelvis in contact with the pad.

Common mistakes

• Lifting the hips or arching the lower back.
• Jerking the roller upward with momentum.

See the movement.

1. How to do a Lying Leg Curl | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Curl the handles while keeping the upper arms and shoulders supported. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat so the upper arms rest on the preacher pad with elbows aligned to the machine pivot.
2. Curl the handles while keeping the upper arms and shoulders supported.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the upper arms stable.
• Lower with the same control used to lift.

Common mistakes

• Swinging the torso to start the curl.
• Bending the wrists to finish the repetition.

See the movement.

1. How to do a Barbell Biceps Curl — National Academy of Sports Medicine (NASM) · English

Open the arms outward with a soft elbow bend without pushing the chest away from the pad. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Face the reverse-fly machine's chest pad and set the handles near shoulder height with a comfortable reach.
2. Open the arms outward with a soft elbow bend without pushing the chest away from the pad.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lift with control instead of momentum.
• Keep the shoulders away from the ears.

Common mistakes

• Swinging the torso to raise the weight.
• Using a painful or forced shoulder position.

See the movement.

1. How to do a Bent-Over Dumbbell Rear Fly — National Academy of Sports Medicine (NASM) · English

Drive with the legs, open the hips and draw the handle to the lower ribs; return arms first, then hinge and bend the knees. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Secure the feet, set a manageable resistance and sit tall with a relaxed grip on the handle.
2. Drive with the legs, open the hips and draw the handle to the lower ribs; return arms first, then hinge and bend the knees.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

1. Correct Rowing Machine Technique, Improve Your Rowing | Concept2 — concept2usa · English

Build to a comfortable running pace, staying near the center of the belt with relaxed arms. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Attach the safety clip, stand on the side rails to start the belt slowly and step on when ready.
2. Build to a comfortable running pace, staying near the center of the belt with relaxed arms.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Raise and lower the heels while keeping the knees bent and the feet stable. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the thigh pad above the knees, support the balls of the feet on the platform and release the machine safely.
2. Raise and lower the heels while keeping the knees bent and the feet stable.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lift through the balls of the feet.
• Pause briefly before lowering the heels.

Common mistakes

• Bouncing at the ankle instead of controlling the load.
• Rolling onto the outside of the feet.

See the movement.

1. How To Do Calf Raises — PureGym · English

Retract the shoulder blades without bending the elbows, then let them glide forward under control. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Use a chest-supported row machine with feet supported and arms nearly straight on the handles.
2. Retract the shoulder blades without bending the elbows, then let them glide forward under control.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the elbows nearly straight.
• Use a small, controlled shoulder-blade movement.

Common mistakes

• Rolling the shoulders in circles under load.
• Turning the shrug into an elbow-driven row.

See the movement.

Lift the upper arms outward without shrugging or leaning away from the pads. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat so the shoulder joints align with the machine pivot and the arm pads rest comfortably above the elbows.
2. Lift the upper arms outward without shrugging or leaning away from the pads.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Lift with control instead of momentum.
• Keep the shoulders away from the ears.

Common mistakes

• Swinging the torso to raise the weight.
• Using a painful or forced shoulder position.

See the movement.

1. How to do a Dumbbell Lateral Raise — National Academy of Sports Medicine (NASM) · English

Press the handles overhead along the machine's path without lifting the ribs. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the seat so the handles begin near shoulder height and keep the feet and back supported.
2. Press the handles overhead along the machine's path without lifting the ribs.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the ribs stacked over the pelvis.
• Press without reaching the head forward.

Common mistakes

• Arching the lower back to finish the press.
• Forcing a painful overhead range.

See the movement.

1. How to do a Barbell Overhead Press — National Academy of Sports Medicine (NASM) · English

Elevate the shoulders in a straight upward path without bending the elbows. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the shrug machine's handles so you can stand tall with arms at the sides and knees soft.
2. Elevate the shoulders in a straight upward path without bending the elbows.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the elbows nearly straight.
• Use a small, controlled shoulder-blade movement.

Common mistakes

• Rolling the shoulders in circles under load.
• Turning the shrug into an elbow-driven row.

See the movement.

1. How To Do Barbell Shrugs — PureGym · English

Lower toward the chest with wrists over elbows and press up along the rails; rotate the bar into the hooks before leaving. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Center a flat bench under the Smith bar, set safety catches above the chest and test the bar path with an empty bar.
2. Lower toward the chest with wrists over elbows and press up along the rails; rotate the bar into the hooks before leaving.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep wrists aligned with the forearms.
• Use a range that keeps the shoulders comfortable.

Common mistakes

• Letting the shoulders roll forward under load.
• Bouncing through the bottom of the repetition.

See the movement.

1. How to do a Barbell Bench Press | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Row the bar toward the lower ribs while holding the torso position, then lower along the rails. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Set the Smith bar below knee height, hinge with soft knees and confirm the lower safety stops.
2. Row the bar toward the lower ribs while holding the torso position, then lower along the rails.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the torso steady as the elbows travel behind you.
• Let the shoulder blades move without rounding the lower back.

Common mistakes

• Jerking the weight with the hips instead of rowing.
• Pulling beyond the range the shoulders can control.

See the movement.

1. How to do a Barbell Bent-Over Row with Pronated Grip — National Academy of Sports Medicine (NASM) · English

Lower toward the lower chest and press along the rails without bouncing; re-hook the bar before releasing the grip. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Secure the legs on a decline bench centered under the Smith bar; set the safety catches and test the path before adding plates.
2. Lower toward the lower chest and press along the rails without bouncing; re-hook the bar before releasing the grip.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep wrists aligned with the forearms.
• Use a range that keeps the shoulders comfortable.

Common mistakes

• Letting the shoulders roll forward under load.
• Bouncing through the bottom of the repetition.

See the movement.

1. How to do a Barbell Bench Press | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Step with the whole foot supported where possible, keeping the torso tall and using the rails lightly for balance. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Use the rails to mount, locate the stop control and start the steps at a slow speed.
2. Step with the whole foot supported where possible, keeping the torso tall and using the rails lightly for balance.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Press the handles downward by extending the elbows without lifting the hips or shoulders. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Sit in the dip-press machine with the handles beside the hips, feet supported and the seat belt fitted if provided.
2. Press the handles downward by extending the elbows without lifting the hips or shoulders.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. How To Do Chest Dips — PureGym · English

Guide the front knee toward the wall over the middle toes while keeping the heel down; repeat on both sides. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Face a wall in a split stance with the front foot flat and close enough that the knee can approach the wall.
2. Guide the front knee toward the wall over the middle toes while keeping the heel down; repeat on both sides.
3. Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.

Technique cues

• Move slowly and breathe normally.
• Use mild tension rather than forcing the range.

Common mistakes

• Bouncing to force a deeper stretch.
• Pushing through sharp pain or numbness.

See the movement.

1. #TrainingTips: Ankle Dorsiflexion — National Academy of Sports Medicine (NASM) · English

Reach the arms forward and let the trunk settle between or over the thighs without forcing the knees or shoulders. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Kneel on a mat with knees comfortably apart and sit the hips toward the heels; use a cushion if needed.
2. Reach the arms forward and let the trunk settle between or over the thighs without forcing the knees or shoulders.
3. Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.

Technique cues

• Move slowly and breathe normally.
• Use mild tension rather than forcing the range.

Common mistakes

• Bouncing to force a deeper stretch.
• Pushing through sharp pain or numbness.

See the movement.

1. How to do a Child's Pose Stretch | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Raise the thigh and gently straighten the knee until there is mild tension behind the leg without rounding or lifting the pelvis. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Lie on your back and hold behind one thigh or use a strap around that foot, keeping the other leg comfortably supported.
2. Raise the thigh and gently straighten the knee until there is mild tension behind the leg without rounding or lifting the pelvis.
3. Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.

Technique cues

• Move slowly and breathe normally.
• Use mild tension rather than forcing the range.

Common mistakes

• Bouncing to force a deeper stretch.
• Pushing through sharp pain or numbness.

See the movement.

1. How to do a Static 90-90 Hamstring Stretch — National Academy of Sports Medicine (NASM) · English

Gently tuck the pelvis and shift forward a little until you feel the front of the rear hip; avoid arching the back. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Half-kneel on a padded surface with the front foot under the knee and the torso upright.
2. Gently tuck the pelvis and shift forward a little until you feel the front of the rear hip; avoid arching the back.
3. Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.

Technique cues

• Move slowly and breathe normally.
• Use mild tension rather than forcing the range.

Common mistakes

• Bouncing to force a deeper stretch.
• Pushing through sharp pain or numbness.

See the movement.

1. How to do a Static Kneeling Hip Flexor Stretch — National Academy of Sports Medicine (NASM) · English

Keep the front foot relaxed and hinge forward only if comfortable; use a supine figure-four stretch if the knee feels strained. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. On a mat, bring one bent leg forward and extend the other behind, supporting the front hip with a cushion if needed.
2. Keep the front foot relaxed and hinge forward only if comfortable; use a supine figure-four stretch if the knee feels strained.
3. Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.

Technique cues

• Move slowly and breathe normally.
• Use mild tension rather than forcing the range.

Common mistakes

• Bouncing to force a deeper stretch.
• Pushing through sharp pain or numbness.

See the movement.

Bring the heel gently toward the buttock while keeping the knees near each other and the pelvis level. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Stand beside a stable support, bend one knee and hold the ankle or a strap without pulling on the toes.
2. Bring the heel gently toward the buttock while keeping the knees near each other and the pelvis level.
3. Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.

Technique cues

• Move slowly and breathe normally.
• Use mild tension rather than forcing the range.

Common mistakes

• Bouncing to force a deeper stretch.
• Pushing through sharp pain or numbness.

See the movement.

1. Static Stretch for Quadriceps — National Academy of Sports Medicine (NASM) · English

Raise the arms overhead only through a painless range; widen the grip or stop before the shoulders pinch, without forcing the bar behind you. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Hold a light dowel or loose band with a very wide grip; the historical name describes a pass-through, never a joint dislocation.
2. Raise the arms overhead only through a painless range; widen the grip or stop before the shoulders pinch, without forcing the bar behind you.
3. Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.

Technique cues

• Move slowly and breathe normally.
• Use mild tension rather than forcing the range.

Common mistakes

• Bouncing to force a deeper stretch.
• Pushing through sharp pain or numbness.

See the movement.

Open the top arm and rotate the rib cage toward the other side while keeping the knees stacked; repeat both sides. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Lie on one side with knees bent together and arms reaching forward at shoulder height.
2. Open the top arm and rotate the rib cage toward the other side while keeping the knees stacked; repeat both sides.
3. Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.

Technique cues

• Move slowly and breathe normally.
• Use mild tension rather than forcing the range.

Common mistakes

• Bouncing to force a deeper stretch.
• Pushing through sharp pain or numbness.

See the movement.

Run with relaxed shoulders and comfortable steps, adjusting effort to hills, heat and the surface. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Choose a safe route and suitable shoes, and begin with a few minutes of walking or easy jogging.
2. Run with relaxed shoulders and comfortable steps, adjusting effort to hills, heat and the surface.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Walk tall with relaxed arm swing, increasing pace gradually while keeping comfortable steps. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Choose a clear level route indoors or outdoors and shoes that feel secure.
2. Walk tall with relaxed arm swing, increasing pace gradually while keeping comfortable steps.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Use shorter steps on slopes and descend under control, using poles if helpful without rushing uneven terrain. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Choose a marked route suited to your ability and check footwear, weather, water and daylight before setting off.
2. Use shorter steps on slopes and descend under control, using poles if helpful without rushing uneven terrain.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Pedal smoothly while watching the route, using gears to keep a comfortable cadence and braking before turns. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Check brakes, tires and helmet, adjust the saddle and choose a safe route before riding.
2. Pedal smoothly while watching the route, using gears to keep a comfortable cadence and braking before turns.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Pedal at an easy cadence and add resistance gradually without rocking the hips. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

Follow the written steps for setup and technique.

How to do it

1. Adjust the saddle so the knee stays slightly bent at the bottom of the stroke and secure the feet as the bike requires.
2. Pedal at an easy cadence and add resistance gradually without rocking the hips.
3. Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.

Technique cues

• Start at an easy pace before increasing effort.
• Use a pace that lets you maintain your technique.

Common mistakes

• Increasing pace or resistance before warming up.
• Continuing when fatigue makes the movement uncontrolled.

See the movement.

Bend the hips and knees along the guided path with the heels down, then stand and re-hook the bar when finished. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Set the Smith bar on the upper back, position the feet for a comfortable rail path and set safety stops before releasing the hooks.
2. Bend the hips and knees along the guided path with the heels down, then stand and re-hook the bar when finished.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Let the knees track in the direction of the toes.
• Keep pressure through the whole foot.

Common mistakes

• Lifting the heels or collapsing the knees inward.
• Choosing a depth that loses control of the pelvis.

See the movement.

1. How to do a Barbell Back Squat — National Academy of Sports Medicine (NASM) · English

Brace the trunk and extend the hips and knees to stand, keeping the bar close and lowering along the same guided path. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Set the Smith bar near mid-shin with safety stops; place the feet so the bar can travel close to the legs and use a comfortable grip.
2. Brace the trunk and extend the hips and knees to stand, keeping the bar close and lowering along the same guided path.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move at the hips while keeping the trunk controlled.
• Finish tall without leaning backward.

Common mistakes

• Rounding or overextending the lower back under load.
• Jerking out of the bottom position.

See the movement.

1. How to do a Barbell Deadlift | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM) · English

Push through the top foot to stand on the step, keeping the pelvis level and using minimal push from the trailing leg. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Choose a low stable step and place the whole working foot on top; stand close enough to avoid a long reach.
2. Push through the top foot to stand on the step, keeping the pelvis level and using minimal push from the trailing leg.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep enough width between the feet to balance.
• Drive through the working foot rather than bouncing.

Common mistakes

• Stepping on a tightrope and losing balance.
• Allowing the front knee to collapse inward.

See the movement.

1. How to Perform a Dumbbell Step Up — Human Kinetics · English

Bring the hands upward and inward toward the upper chest without shrugging or changing the elbow bend. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Set both pulleys low, take a staggered stance and hold the handles with softly bent elbows.
2. Bring the hands upward and inward toward the upper chest without shrugging or changing the elbow bend.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep a small, consistent bend in the elbows.
• Use the chest to bring the arms together.

Common mistakes

• Turning the fly into a press as fatigue builds.
• Stretching farther than the shoulders tolerate.

See the movement.

1. How to do a Standing Cable Chest Fly — National Academy of Sports Medicine (NASM) · English

Bring the handles downward and inward toward the lower chest with a consistent elbow bend. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Set both pulleys above shoulder height and step forward into a stable staggered stance.
2. Bring the handles downward and inward toward the lower chest with a consistent elbow bend.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep a small, consistent bend in the elbows.
• Use the chest to bring the arms together.

Common mistakes

• Turning the fly into a press as fatigue builds.
• Stretching farther than the shoulders tolerate.

See the movement.

1. How to do a Standing Cable Chest Fly — National Academy of Sports Medicine (NASM) · English

Curl without turning the palm upward, keeping the wrist aligned and repeating the same setup on both sides. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Hold a low-cable rope end or neutral-grip handle in one hand with the elbow beside the torso.
2. Curl without turning the palm upward, keeping the wrist aligned and repeating the same setup on both sides.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the upper arms stable.
• Lower with the same control used to lift.

Common mistakes

• Swinging the torso to start the curl.
• Bending the wrists to finish the repetition.

See the movement.

1. How To Do Cable Rope Hammer Curl | Exercise Demo — OriGym · English

Pull toward the waist with elbows close to the sides, keeping the torso still. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Sit at a low pulley holding a straight or angled bar with palms up and a shoulder-width grip.
2. Pull toward the waist with elbows close to the sides, keeping the torso still.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the torso steady as the elbows travel behind you.
• Let the shoulder blades move without rounding the lower back.

Common mistakes

• Jerking the weight with the hips instead of rowing.
• Pulling beyond the range the shoulders can control.

See the movement.

1. How to Do a Seated Machine Row: Close Grip — National Academy of Sports Medicine (NASM) · English

Straighten the elbows downward without extending the wrists to hold the load. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Use a light high-cable bar with palms facing upward and elbows beside the ribs.
2. Straighten the elbows downward without extending the wrists to hold the load.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. How To Do Cable Rope Tricep Pushdown | Exercise Demo — OriGym · English

Pull with palms facing down and elbows traveling back, keeping the chest against the pad. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Adjust a chest-supported row machine so the horizontal handles are reachable with feet and chest supported.
2. Pull with palms facing down and elbows traveling back, keeping the chest against the pad.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the torso steady as the elbows travel behind you.
• Let the shoulder blades move without rounding the lower back.

Common mistakes

• Jerking the weight with the hips instead of rowing.
• Pulling beyond the range the shoulders can control.

See the movement.

1. How to Do a Seated Machine Row: Close Grip — National Academy of Sports Medicine (NASM) · English

Pull with palms facing each other and elbows near the ribs without rocking off the chest pad. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Adjust the row machine so the neutral handles are reachable with the chest and feet supported.
2. Pull with palms facing each other and elbows near the ribs without rocking off the chest pad.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Keep the torso steady as the elbows travel behind you.
• Let the shoulder blades move without rounding the lower back.

Common mistakes

• Jerking the weight with the hips instead of rowing.
• Pulling beyond the range the shoulders can control.

See the movement.

1. How to Do a Seated Machine Row: Close Grip — National Academy of Sports Medicine (NASM) · English

Extend the elbows downward while keeping the shoulders and torso steady. Start with a manageable effort and increase it only while the setup and movement remain controlled.

Read the full guide

How to do it

1. Use the machine's high cable, choose a light resistance and hold the pushdown attachment with elbows beside the ribs.
2. Extend the elbows downward while keeping the shoulders and torso steady.
3. Return slowly to the starting position and reset before the next repetition.

Technique cues

• Move through the elbows with stable upper arms.
• Keep a firm grip and neutral wrists.

Common mistakes

• Moving the shoulders to lift a load that is too heavy.
• Letting the resistance snap back.

See the movement.

1. How To Do Cable Rope Tricep Pushdown | Exercise Demo — OriGym · English