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.
Muscle group · 11 exercises
Arms
exercises
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.
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.
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.
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.
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.
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.
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.