Strict Press
Standing position, brace core, engage glutes Proud chest, shoulders down, spine neutral Elbows under wrists, press overhead AVOID: leaning back + rib flare FOCUS: shoulders + triceps + core
Behind-the-Neck Strict Press
Standing position, brace core, retract scapula Proud chest, shoulders down, spine neutral Elbows wide, press behind neck AVOID: forward head posture + excessive arch FOCUS: shoulders + upper back mobility
Overhead Press
Standing position, brace core, squeeze glutes Proud chest, shoulders packed, spine neutral Grip shoulder-width, press vertically AVOID: hyperextension + uneven pressing FOCUS: shoulders + core stability
Single-Arm Overhead Press
Parallel stance, brace core, engage obliques Shoulder packed, spine neutral, hips square Press overhead, resist lateral flexion AVOID: leaning sideways + hip shift FOCUS: unilateral strength + anti-lateral flexion
Chest Fly
Split stance, brace core, slight forward lean Cables overhead, palms facing, soft elbows Arc arms forward, squeeze chest AVOID: rounded shoulders + excessive weight FOCUS: pectorals + anterior shoulder
Triceps Dip
Standing position, brace core, slight forward lean Cable attachment overhead, elbows fixed Extend arms downward, squeeze triceps AVOID: shoulder elevation + using momentum FOCUS: triceps isolation + shoulder stability
Overhead Triceps Extension
Standing, brace core, shoulders stable Elbows by ears, spine neutral, head forward Extend elbows overhead, keep upper arms fixed AVOID: flaring elbows + arching back FOCUS: triceps long head + shoulder mobility
Lateral Raise
Standing position, brace core, slight forward lean Shoulders down, elbows slightly bent, palms down Raise arms to shoulder level, lead with elbows AVOID: excessive weight + trapezius dominance FOCUS: medial deltoids + scapular stability
Front Raise
Standing position, brace core, slight knee bend Shoulders down, scapula stable, spine neutral Arms straight, raise to shoulder height AVOID: using momentum + shoulder shrugging FOCUS: anterior deltoids + scapular control
Lat Pulldown
Kneeling position, brace core, hips extended Chest up, shoulders down, spine neutral Pull to chest, drive elbows down AVOID: using momentum + shoulder shrugging FOCUS: lats + scapular retraction
Single-Arm Lat Pulldown
Standing position, brace core, engage obliques Chest up, shoulders level, spine neutral Pull to side, drive elbow toward hip AVOID: torso rotation + shoulder elevation FOCUS: unilateral lat development + core stability
Bent-Over Barbell Row
45-degree torso angle, brace core, neutral spine Split stance, chest up, shoulders back Pull handles to ribs, squeeze scapulae AVOID: rounded back + using momentum FOCUS: mid-back + lats + spinal stability
Bent-Over Row
45-degree torso angle, brace core, neutral spine Split stance, chest up, shoulders back Pull handles to ribs, squeeze scapulae AVOID: rounded back + using momentum FOCUS: mid-back + lats + spinal stability
Single-Arm Bent-Over Row
45-degree torso angle, split stance, brace core Opposite hand on working side ribs, chest parallel Pull to hip, squeeze scapula AVOID: torso rotation + shoulder hiking FOCUS: unilateral back development + core stability
Straight-Arm Pulldown
Standing position, brace core, slight forward lean Arms straight, shoulders down, spine neutral Pull bar to thighs, keep arms extended AVOID: bending elbows + shoulder elevation FOCUS: lat isolation + shoulder extension
Face Pull
Standing position, brace core, slight lean back Shoulders down, elbows high, external rotation Pull to face, squeeze rear delts AVOID: low elbows + internal rotation FOCUS: rear delts + upper back + shoulder health
Bent-over Reverse Fly
45-degree torso angle, brace core, neutral spine Chest angled, soft knees, slight elbow bend Raise arms wide, squeeze shoulder blades AVOID: using momentum + hyperextension FOCUS: rear delts + rhomboids + scapular control
Biceps Curl
Standing position, brace core, shoulders back Elbows tucked, wrists straight, spine neutral Curl weight up, squeeze biceps AVOID: swinging body + shoulder forward FOCUS: biceps brachii + brachialis
High-Bar Back Squat
Standing position, brace core, chest up Barbell high on traps, feet shoulder-width Sit back and down, keep torso upright AVOID: butt wink + knees collapsing FOCUS: quads + glutes + core stability
Front Squat
Standing position, brace core, elbows high Barbell in front rack, chest tall, spine neutral Squat deep, keep torso upright AVOID: rounded upper back + forward lean FOCUS: quads + upper back + core bracing
Reverse Lunge
Standing position, brace core, chest tall Step back, both knees to 90 degrees Drive through front foot to return AVOID: forward knee travel + torso lean FOCUS: single-leg strength + hip stability
Standing Knee Raise
Standing position, brace core, stand tall Pull knee to chest, maintain posture Control descent, alternate sides AVOID: rounding back + using momentum FOCUS: hip flexors + core stability
Romanian Deadlift
Standing position, brace core, soft knees Hip hinge, neutral spine, bar close to legs Lower until hamstring stretch, drive hips forward AVOID: rounded back + squatting motion FOCUS: hamstrings + glutes + spinal erectors
Split-Stance Romanian Deadlift
Staggered stance, brace core, neutral spine Hip hinge, keep both legs straight Lower until stretch, drive hips forward AVOID: rotating hips + rounding back FOCUS: unilateral hamstring + hip stability
Glute Kickback
Standing position, brace core, neutral spine Bent knee, lift leg to hip height Squeeze glute at top, control descent AVOID: arching back + using momentum FOCUS: glute maximus + hip extension
Hip Abduction
Standing position, brace core, stand tall Lift leg to side, maintain upright posture Control movement, avoid torso lean AVOID: rotating pelvis + using momentum FOCUS: glute medius + hip stability
Lunge-Stance Wood Chop (Upward)
Lunge stance, brace core, resist rotation Start low to opposite side, chop diagonally Keep arms straight, control movement AVOID: rotating torso + losing stance FOCUS: rotational power + core stability
Lunge-Stance Wood Chop (Downward)
Lunge stance, brace core, maintain posture Start high to opposite side, chop diagonally Control descent, resist rotation AVOID: collapsing stance + using arms only FOCUS: anti-rotation + core strength
Kneeling Crunch
Kneeling position, brace core, hips extended Hands behind head, curl ribcage to pelvis Exhale on crunch, control eccentric AVOID: pulling neck + hip flexor dominance FOCUS: rectus abdominis + core control
Rotational Punch
Athletic stance, brace core, slight knee bend Rotate from hips, extend arm across body Quick return, maintain posture AVOID: over-rotating + losing balance FOCUS: rotational speed + core power
Horizontal Chest Press
Standing position, brace core, resist rotation Face forward, press resistance from side Maintain square torso, control movement AVOID: torso rotation + shoulder elevation FOCUS: anti-rotation + shoulder stability
Prone Knee Drive
High plank position, brace core, back flat Drive knee to chest, switch legs quickly AVOID: sagging hips + rounding back FOCUS: core stability + hip flexors
Flat Bench Press
Lie flat on bench, brace core, feet firm Press handles up, control the return AVOID: arching back + bouncing at bottom FOCUS: pectoralis major + triceps
Alternating Bench Press
Lie flat, hold both handles at chest level Press one arm up, keep other stable; switch AVOID: tilting torso + losing shoulder stability FOCUS: unilateral strength + anti-rotation
Incline Bench Press
Set bench to 30-45°, back fully supported Press handles upward and slightly inward AVOID: shrugging shoulders + elbow flare FOCUS: upper chest + anterior deltoid
Bench Chest Fly
Standing or lying, slight elbow bend, brace core Arc handles inward, squeeze chest at peak AVOID: locking elbows + overstretching shoulders FOCUS: pectoralis major isolation
Incline Bench Reverse Fly
Prone on incline bench, chest supported, arms hang Lift grips outward, retract shoulder blades AVOID: shrugging + using momentum FOCUS: rear deltoids + rhomboids
Seated Grip Overhead Press
Sit tall, back supported, brace core Press grips upward until arms extend AVOID: arching back + locking elbows FOCUS: deltoids + shoulder stability
Seated Barbell Overhead Press
Sit tall, hold Dumbbell Bar at chest Press bar overhead, clear the head AVOID: leaning back + shrugging shoulders FOCUS: shoulder power + core stability
Seated Grip Lat Pulldown
Sit tall, hold grips high, feet secure Pull down to upper chest, lead with elbows AVOID: leaning back + pulling behind neck FOCUS: latissimus dorsi width
Seated Barbell Lat Pulldown
Sit tall, grip Straight Bar wide, brace core Pull bar to collarbone, squeeze shoulder blades AVOID: swinging torso + narrow grip FOCUS: lat width + middle back
Seated Single-Arm Lat Pulldown
Sit tall, hold one grip high, brace core Pull down to side of chest, lead with elbow AVOID: rotating torso + shrugging shoulder FOCUS: lat isolation + unilateral balance
Seated Row
Sit tall, feet firm, brace core Pull grips toward ribs, squeeze blades AVOID: shrugging + leaning back FOCUS: latissimus dorsi + rhomboids
Seated Neutral-Grip Row
Sit tall, palms facing each other Pull grips to lower stomach, elbows close AVOID: rounding back + flared elbows FOCUS: middle back thickness + biceps
Seated Wide-Grip Row
Sit tall, hold grips with wide stance Pull outward and back, elbows high AVOID: using momentum + neck tension FOCUS: rear deltoids + upper back
Contralateral Supported Row
One hand/knee on bench, other side pulls Pull grip to hip, maintain flat back AVOID: rotating torso + sagging hips FOCUS: unilateral back strength + stability
Box Squat
Feet shoulder-width, bar on traps, brace core Sit back until glutes touch box, drive up AVOID: rocking on box + knees collapsing FOCUS: posterior chain + squat depth control
Bulgarian Split Squat
One foot back on bench, front foot forward Lower hips vertically, keep front knee stable AVOID: leaning too far forward + wobbly knee FOCUS: unilateral leg strength + glutes
Preacher Single-Arm Cu
Arm on preacher pad, hold grip, sit firm Curl upward to shoulder, full extension down AVOID: lifting elbow off pad + using body swing FOCUS: bicep isolation + peak contraction
Seated Bicep Curl
Sit tall, elbows at sides, palms facing up Curl grips toward shoulders, control descent AVOID: swinging torso + moving elbows forward FOCUS: bicep brachii tension
Seated Leg-Elevated Crunch
Sit on bench, hands for support, feet in ankle straps Pull knees toward chest, crunching the upper body AVOID: arching back + using momentum FOCUS: lower abdominal tension + hip flexors
Standard Ski
Standing position, brace core, neutral spine Slight forward lean, soft knees, synchronized arm & leg motion AVOID: rounded back + locked knees FOCUS: cardiovascular endurance + coordination
Heel-Raise Ski
Standing position, brace core, upright posture Execute ski motion with heels elevated throughout AVOID: losing balance + excessive forward lean FOCUS: calf endurance + ankle stability
Split Ski
Staggered stance (one foot forward), brace core, hips square Maintain stance stability while executing full ski motion AVOID: hip shifting + torso rotation FOCUS: unilateral stability + rotational control
Butterfly Ski
Forward lean, brace core, explosive drive Double-arm poling outward in a wide arc AVOID: straight-arm pull + losing rhythm FOCUS: upper body power + chest
Standard Row
Seated position, feet secured, neutral spine Sequential drive: legs first, then body swing, arms finish last AVOID: rounding back + breaking the sequence FOCUS: proper technique + full-body integration
Tempo Row
Seated position, brace core, precise tempo control 1-second explosive drive, 4-second controlled recovery AVOID: rushing the recovery phase + losing tension FOCUS: power development + eccentric control
Power Row
Seated position, brace core, maximum effort output High stroke rate while maintaining full power and form AVOID: sacrificing form for speed + inconsistent power FOCUS: anaerobic capacity + power endurance
Half-Stroke Row
Seated position, brace core, maintain continuous tension Shortened stroke, immediate reversal, high frequency AVOID: incomplete leg drive + compromised posture FOCUS: aerobic capacity + muscular endurance