Barbell Row
How to row without turning it into a shrug or a deadlift, the hinge position that makes it work, and where the bar should touch your torso.
Library · 26 movements
Exercise
library
Technique, cues, the faults that quietly ruin each lift, and what to do instead when a movement does not suit your body. Filter by what you want to train or what equipment you have.
Bench Press
The five-point setup that makes the bench press strong and safe, why the bar does not travel straight up, and how to fix shoulder pain before it starts.
Bicep Curl
Why the elbow position decides everything, how supination adds contraction, and the three curl variations that cover the whole muscle.
Bird Dog
How to do the bird dog with proper spinal position, why most people turn it into a back extension, and how to progress it once it gets easy.
Bulgarian Split Squat
How to set the bench height and foot distance, the torso angle that shifts work between quads and glutes, and why it is harder than it looks.
Calf Raise
Full range beats heavy load, the knee position that decides which calf muscle you train, and why calves need more reps than anything else.
Chest Fly
Dumbbell and cable flies compared, the elbow angle that protects your shoulder, and why the bottom half of the range does most of the work.
Dead Bug
A step-by-step guide to the dead bug: correct setup, the breathing pattern that makes it work, the four faults that ruin it, and six progressions.
Deadlift
A repeatable deadlift setup, how to brace before the bar moves, the four faults that round your back, and how sumo differs from conventional.
Face Pull
Cable height, the external rotation that makes it work, and why face pulls belong in every programme built on pressing.
Farmer's Carry
How far and how heavy to carry, the posture that makes it work, and why it trains your core better than most exercises named after the core.
Goblet Squat
Holding the weight at your chest fixes most squat faults automatically. Setup, depth, the elbow-to-knee cue, and when to move on to a barbell.
Hip Thrust
Bench height, foot position, the rib and chin cues that stop it becoming a back extension, and why it beats squats for glute development.
Lat Pulldown
How to set up the lat pulldown so the lats do the work, the grip width that actually matters, and why leaning back turns it into a row.
Lateral Raise
Why the lateral raise is the exercise most often done too heavy, the arm angle that finds the side delt, and how to keep tension where it belongs.
Leg Curl
Why knee flexion trains hamstrings that RDLs miss, seated versus lying compared, and the hip position that changes which part you load.
Leg Press
What foot placement actually changes, how deep to go without your pelvis tucking, and why locking out the knees is the one genuine risk.
Lunge
Forward, reverse and walking lunges compared, the torso angle that shifts work between quads and glutes, and the balance fix that makes them usable.
Overhead Press
How to press overhead without leaning back, the head-through cue that finishes the rep, and why your ribs and glutes matter more than your shoulders here.
Pallof Press
How to set the stance and distance so the core actually resists rotation, why it should be hard at the extended position, and the variations that add to it.
Plank
How to make a plank hard instead of long, the position most people get wrong, and the progressions that beat adding another thirty seconds.
Pull-Up
A progression from dead hangs to full pull-ups, the scapular movement that starts the rep, and why negatives beat the assisted machine.
Push-Up
The plank-first setup that makes push-ups work, elbow angle that protects the shoulder, and progressions in both directions when they are too easy or too hard.
Romanian Deadlift
The RDL is a hip hinge, not a squat or a back extension. Setup, the bar path that matters, four faults that move the work into your lower back, and how to load it.
Suitcase Carry
Carrying weight in one hand forces your trunk to resist side-bending. Setup, how far to walk, and why it beats most named core exercises.
Tricep Pushdown
How to stop your shoulders and lower back taking over the pushdown, rope versus bar, and why the long head needs an overhead movement instead.