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 · 12 exercises
Shoulders
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.
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.
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.
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.
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.
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.
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.