Bicep Curl
Why the elbow position decides everything, how supination adds contraction, and the three curl variations that cover the whole muscle.
Equipment · 7 entries
Cable
exercises
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.
Face Pull
Cable height, the external rotation that makes it work, and why face pulls belong in every programme built on pressing.
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.
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.
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.