Squat - Body Weight
Stand with feet about shoulder-width apart and brace the trunk. Sit the hips back and down into a controlled squat, then drive through the whole foot to stand tall.
Watch instructional videoExercises
Exercise Technique Library
Review each exercise's image, technique instructions, body region, equipment, and instructional video when one is available.
← Back to ExercisesShowing 111 of 111 exercises
Squat - Chair
Stand in front of a chair with feet set comfortably. Sit the hips back until lightly touching the chair, keep the chest lifted, then stand with control using bodyweight or a dumbbell as prescribed.
Squat - Goblet
Hold one dumbbell at chest height with elbows close to the body. Squat with knees tracking over the toes, then press through the mid-foot to stand without losing posture.
Watch instructional video
Squat - Front
Rack the barbell across the front shoulders and keep the elbows high. Squat with an upright torso, then drive through the feet to stand while keeping the bar path controlled.
Watch instructional video
Squat - Back
Place the barbell across the upper back and brace the trunk. Squat with a neutral spine and knees tracking with the feet, then stand by extending the hips and knees together.
Squat - Hack
Set the shoulders under the machine pads and plant the feet on the platform. Lower under control with knees tracking over the feet, then press back up smoothly without bouncing at the bottom.
Deadlift - Conventional
Stand with feet about hip-width and grip the barbell outside the legs. Brace, push the floor away, and extend the hips and knees together to stand tall with the bar close.
Watch instructional video
Deadlift - Sumo
Use a wide stance with toes turned out and grip the barbell inside the legs. Keep the chest tall, brace, and drive the hips through as the bar rises close to the body.
Watch instructional video
Deadlift - Trap Bar
Stand inside the hexagon bar with feet centered and handles level. Hinge, bend the knees, brace the trunk, then drive through the floor to stand tall with control.
Watch instructional video
Deadlift - Romanian
Hold the barbell in front of the thighs with soft knees. Hinge at the hips until the hamstrings are loaded, then squeeze the glutes to return while keeping the bar close.
Watch instructional video
Leg Press - Horizontal
Sit in the horizontal leg press with the back supported and feet flat on the platform. Lower under control, then press through the whole foot without letting the hips lift from the pad.
Leg Press - Incline
Set the feet shoulder-width on the incline leg press platform. Lower until the knees bend comfortably, then press upward while keeping the hips and back against the pad.
Lunge - Forward
Step forward into a lunge and lower both knees under control. Keep the front knee tracking over the foot, then push through the front foot to return to the start.
Watch instructional video
Lunge - Rear-Foot Elevated
Place the rear foot on a bench and set the front foot far enough to stay balanced. Lower the back knee toward the floor with an upright torso, then drive through the front foot to stand.
Lunge - Reverse
Step backward into a lunge and keep most of the weight through the front foot. Lower with control, then press through the front foot to return to standing.
Lunge - Side / Lateral
Step to the side and bend the stepping knee while the opposite leg stays long. Sit the hips back, keep the chest controlled, then push through the stepping foot to return to center.
Watch instructional video
Lunge - Stationary
Start in a split stance with feet planted. Lower straight down until both knees bend, keep the torso tall, then press through the front foot to rise.
Watch instructional video
Lunge - Walking
Step forward into a lunge, lower under control, then drive up through the front foot and bring the rear leg forward. Alternate sides smoothly while keeping each step balanced.
Watch instructional video
Hip Thrust/Bridge
Lie on your back with the knees bent and feet flat on the floor about hip-width apart. Press through the heels and exhale as you lift the hips until the shoulders, hips, and knees form a straight line. Pause briefly, then inhale as you lower with control. Keep the ribs down and the knees aligned. Avoid over-arching the lower back or letting the knees collapse inward.
Knee Curl - Lying Machine
Lie face down on the machine with the pad just above the heels. Keep the hips steady, curl the heels toward the glutes, then return slowly without letting the weight stack slam.
Knee Curl - Seated Machine
Sit in the machine with the thigh pad secured and the ankle pad set near the lower legs. Curl the heels back by bending the knees, squeeze the hamstrings, then return slowly.
Knee Extension - Seated Machine
Sit in the machine with the pad across the lower shins. Extend the knees until the legs are nearly straight, squeeze the quadriceps briefly, then lower with control.
Calf Raise - Bilateral
Stand upright with the balls of both feet firmly on the floor and lightly hold a stable support for balance. Keep the trunk tall and knees extended without locking. Raise both heels as high as comfortable by pressing through the forefeet, pause briefly at the top, then lower the heels under control.
Calf Raise - Unilateral
Stand on one leg with light support as needed and maintain a tall posture. Exhale as you rise through the ball of the foot, pause briefly at the top, then inhale as you lower slowly through the available range. Keep the knee and ankle aligned. Avoid bouncing, rolling the ankle, collapsing the knee inward, or using excessive upper-body assistance.
Lat Pulldown
Sit tall at the pulldown machine with the thighs secured. Pull the elbows down toward the ribs until the bar reaches the upper chest, then return with control.
Row - Seated
Sit upright at the row machine with shoulders down and chest supported or tall. Drive the elbows back to pull the handles toward the torso, then release slowly.
Watch instructional video
Row - Bent-Over Barbell
Hinge at the hips with a flat back and hold the barbell below the shoulders. Pull the bar toward the lower ribs, squeeze the back, then lower under control.
Watch instructional video
Row - Single-Arm Bench Supported
Support one hand and knee on a bench with the back flat. Row the dumbbell toward the hip, keep the torso steady, then lower with control.
Watch instructional video
Row - Single-Arm Unsupported
Hinge in a stable staggered or athletic stance and brace the trunk. Row the dumbbell toward the hip, then lower without rotating the torso.
Row - Single-Arm High/Low
Set the cable high and hold one handle with a steady stance. Pull diagonally down toward the ribs, keep the torso quiet, then return slowly.
Row - Single-Arm Low/High
Set the cable low and hold one handle with a braced trunk. Pull upward toward the ribs or chest, keep the shoulder controlled, then return with control.
Row - Single-Arm Straight
Face the cable and hold one handle with the arm extended. Pull straight back toward the torso, squeeze the shoulder blade, then extend the arm under control.
Row - Suspension
Hold the handles or bar with the body in a straight line. Pull the chest toward the anchor, squeeze the shoulder blades, then lower slowly without losing posture.
Watch instructional video
Pull-Up
Hang from the bar with shoulders engaged and the body controlled. Pull the chest toward the bar, then lower to a controlled full hang.
Pullover - Bench (Supine) Dumbbell
Lie face up on a bench and hold one dumbbell over the chest. With soft elbows, lower the dumbbell behind the head under control, then pull it back over the chest.
Pullover - Bench (Supine) Barbell
Lie on a flat bench with the head and trunk supported, knees bent, and feet planted on the floor. Hold the barbell over the chest with a comfortable grip and slightly flexed elbows. Keeping the upper arms controlled, lower the bar in an arc behind the head until the upper arms are approximately parallel to the floor, then pull the bar back over the chest without arching the low back.
Bench Press - Flat Dumbbell
Lie on a flat bench with dumbbells at chest level and wrists stacked. Press over the chest, then lower with control while keeping the shoulders stable.
Bench Press - Incline Dumbbell
Lie on an incline bench with dumbbells near the upper chest. Press upward, then lower with control until the elbows are slightly below shoulder height.
Bench Press - Flat Barbell
Lie on a flat bench and grip the barbell evenly. Lower the bar to the mid-chest, then press up while keeping the shoulder blades set and feet planted.
Bench Press - Incline Barbell
Lie on an incline bench and grip the barbell evenly. Lower the bar toward the upper chest, then press upward while keeping the shoulder blades set.
Bench Fly - Flat
Lie on a flat bench with dumbbells over the chest and soft elbows. Open the arms in a wide arc, then bring the dumbbells back together with control.
Bench Fly - Incline
Lie on an incline bench with dumbbells over the upper chest. Lower the weights out to the sides with soft elbows, then squeeze the chest to bring them together.
Cable Press - Single-Arm
Stand in a staggered stance with one cable handle at chest height. Press forward while keeping the trunk steady, then return slowly without letting the cable pull you open.
Dip - Chest
Support the body on bars and lean slightly forward. Lower until the elbows bend comfortably, then press through the palms to return with control.
Fly - Seated Machine
Sit tall in the machine with the pads or handles set at chest height. Bring the arms together in front, squeeze the chest, then return slowly.
Push-up - Regular
Start in a strong plank with hands under or just outside the shoulders. Lower the chest toward the floor with controlled elbows, then press back up while keeping the body straight.
Push-up - Knee
Start from the knees with a straight line from shoulders to knees. Lower the chest toward the floor, then press back up with control.
Shoulder Press - Seated Overhead Dumbbell
Sit tall with dumbbells at shoulder height and feet planted. Press overhead without arching the back, then lower to the start with control.
Shoulder Press - Standing Overhead Dumbbell
Stand braced with dumbbells at shoulder height. Press overhead until the arms extend, then lower with control while keeping the ribs down.
Shoulder Press - Standing Overhead Barbell
Stand with the barbell at the shoulders and brace the trunk. Press overhead in a controlled path, move the head through as the bar clears, then lower under control.
Shoulder Press - Overhead Machine
Adjust the seat so the handles begin near shoulder or ear level and sit with the back supported. Grip the handles, brace the trunk, and press upward until the arms are extended without forcefully locking the elbows. Lower the handles under control to the starting position while keeping the shoulders down and the wrists aligned with the forearms.
Upright Row - Wide Grip Barbell
Hold the barbell with a wide grip in front of the thighs. Pull the elbows up and out to about chest height, then lower with the shoulders controlled.
Watch instructional video
Upright Row - Dumbbell
Hold dumbbells in front of the thighs. Pull the elbows upward while keeping the weights close to the body, then lower slowly with control.
Lateral Raise - Dumbbell
Stand tall with dumbbells at the sides and soft elbows. Raise the arms out to shoulder height, pause briefly, then lower with control.
Watch instructional video
Lateral Raise - Machine
Sit or stand in the machine with the pads or handles aligned to the arms. Raise out to shoulder height, pause briefly, then lower slowly.
Scaption
Stand tall with a dumbbell in each hand and the palms facing inward or thumbs pointing upward. Raise both arms in the scapular plane, approximately 30 degrees forward from the sides, until the hands reach about shoulder height. Keep the trunk still and shoulders relaxed, then lower the dumbbells under control.
Reverse Fly - Bench Supported (Prone)
Lie face down on an incline bench with dumbbells hanging below the shoulders. Raise the arms out to the sides, squeeze the rear shoulders, then lower slowly.
Reverse Fly - Bench Supported (Seated)
Sit on a bench and hinge slightly forward with dumbbells below the shoulders. Raise the arms out to the sides, then lower with control.
Reverse Fly - Unsupported
Hinge at the hips with a flat back and dumbbells below the shoulders. Raise the arms out to the sides, squeeze gently, then lower slowly.
Reverse Fly - Machine
Sit with the chest supported, torso upright, feet planted, and handles aligned near shoulder height. Keeping the elbows softly bent and wrists neutral, exhale as you move the arms outward and slightly behind the torso. Keep the shoulders down and return slowly while inhaling. Avoid shrugging, arching the back, locking the elbows, or forcing the arms beyond a comfortable range.
Face Pull - Cable
Set the cable high with a rope attachment. Pull toward the face with elbows high, squeeze the upper back, then extend the arms slowly.
Watch instructional video
Rotator Cuff - 90/90 Dumbbell
Lie face down on a bench with the working arm supported in a 90/90 position: upper arm at shoulder height and elbow bent to 90 degrees. Hold a light dumbbell and rotate the forearm upward while keeping the upper arm steady, then lower slowly. Breathe steadily and keep the shoulder controlled. Avoid swinging the weight, shrugging, or letting the elbow drift out of position.
Rotator Cuff - 90/90 Cable
Set the cable near elbow height and hold the arm at shoulder height with the elbow bent 90 degrees. Rotate against light resistance with slow, controlled motion.
Rotator Cuff - W's Band
Hold the band with elbows bent at the sides and palms facing in or up. Rotate outward to form a W shape, squeeze gently, then return slowly.
Hip Abduction
Sit upright with the pelvis and back supported and the thighs positioned against the pads. Exhale as you press the legs outward under control, pause briefly, then inhale as you return slowly. Keep the torso still and feet relaxed. Avoid leaning, bouncing, twisting the pelvis, or allowing the weight stack to slam.
Hip Abduction - Single-Leg
Stand beside a low cable machine with the ankle cuff secured to the leg farthest from the machine. Hold the machine lightly for balance, keep the trunk upright, and move the working leg out to the side without rotating the pelvis. Pause briefly, then return the leg under control without allowing the weight stack to pull the body toward the machine.
Hip Abduction - Side-Lying
Lie on one side with the lower leg positioned for stability and the weighted top leg straight and aligned with the torso. Exhale as you lift the top leg from the hip, keeping the toes generally forward or slightly down, then inhale as you lower slowly. Keep the pelvis stacked. Avoid rolling backward, hiking the hip, or swinging the leg.
Monster Walk
Place the band around the legs in the prescribed position and assume an athletic stance with the hips and knees slightly flexed. Maintain constant band tension as you take controlled diagonal steps and breathe normally. Keep the knees aligned over the feet and the torso steady. Avoid letting the feet or knees collapse inward, standing fully upright, or swaying the trunk.
Side Step
Place a loop band around the ankles and assume a small squat with the feet parallel. Maintain band tension as you step laterally and breathe normally. Keep the pelvis level and the knees aligned over the feet. Avoid letting the feet snap together, allowing the knees to collapse inward, swaying the trunk, or standing upright between steps.
Clamshell - Side-Lying
Lie on one side with the hips and knees bent, feet together, and a loop band above the knees. Keep the pelvis stacked. Exhale as you open the top knee while keeping the feet together, then inhale as you lower slowly. Avoid rolling the pelvis backward, separating the feet, or rushing the movement.
Hip Adduction - Seated
Sit upright with the back supported and the pads positioned on the inside of both thighs. Exhale as you press the thighs inward under control, pause briefly, then inhale as you return slowly. Keep the torso still and the feet relaxed. Avoid leaning, bouncing, or letting the weight stack slam.
Hip Adduction - Single-Leg
Attach the cable cuff to one ankle and stand tall with light support as needed. Keeping the pelvis level and torso still, exhale as you move the working leg inward toward or across the midline, then inhale as you return slowly. Avoid leaning, rotating the hips, using momentum, or allowing the cable to pull the leg back quickly.
Hip Adduction - Hook-Lying Magic Loop
Lie on your back with the knees bent and feet flat on the floor. Place the Pilates ring between the inner thighs just above the knees. Exhale as you gently squeeze the ring, pause briefly, then inhale as you release with control. Keep the pelvis level and the neck relaxed. Avoid arching the back or pushing through the feet to create momentum.
Hip Adduction - Hook-Lying Ball Squeeze
Lie on the back with the knees bent, feet flat, and a soft ball positioned between the knees. Keep the pelvis and trunk relaxed, then gently squeeze the knees inward against the ball. Hold briefly while breathing normally, then release the pressure under control without allowing the ball to slip.
Cable Rotation - Woodchop
Stand in a stable stance beside a cable set at a high position and hold the handle with both hands. Brace the trunk and pull the cable diagonally across the body toward the opposite hip by rotating through the torso and hips together. Keep the arms controlled, then return slowly to the starting position without allowing the weight stack to pull you back.
Cable Rotation - Straight
Stand side-on to a cable column with the feet about shoulder-width apart and hold the handle in both hands at chest height. Brace the trunk and keep the pelvis controlled. Exhale as you rotate the rib cage and arms across the body, then inhale as you return slowly. Avoid pulling only with the arms, pivoting the knees, arching the back, or using momentum.
Cable Rotation - Low to High
Stand side-on to a low cable anchor and hold the handle with both hands. Keep the arms straight as you rotate the torso and move the handle diagonally upward across the body toward the opposite shoulder, then return slowly under control. Breathe steadily and keep the movement smooth. Avoid bending the elbows, jerking the weight, or pulling only with the arms.
Lateral Bend - Side-Lying
Lie on one side with the knees bent and legs anchored, using the lower arm to support the head and neck. Exhale as you brace and lift the torso a small distance through a side bend, then inhale as you lower slowly. Keep the pelvis stacked. Avoid rolling forward or backward, pulling on the neck, or using momentum.
Crunch
Lie on the back with the knees bent and feet planted, and lightly support the head or cross the arms over the chest. Exhale as you brace and curl the ribs toward the pelvis, lifting the shoulder blades slightly, then inhale as you lower with control. Keep the pelvis steady. Avoid pulling on the neck, thrusting the chin, or using momentum.
Crunch - Reverse
Lie on the back with the hips and knees flexed and brace the trunk. Exhale as you curl the pelvis toward the rib cage and lift the hips slightly, then inhale as you lower slowly. Keep the movement small and controlled. Avoid swinging the legs, using momentum, or pulling the knees excessively toward the chest.
Pallof Press - Modified
Stand tall with the feet about shoulder-width apart and hold the cable handle at chest height with both hands. Brace the trunk and exhale as you press the hands straight out in front of the chest without letting the body rotate. Inhale as you return slowly. Keep the shoulders relaxed and the pelvis steady. Avoid twisting, leaning, or shrugging.
Plank - Front
Place the forearms on the floor with the elbows under the shoulders and extend the legs so the body forms a straight line from head to heels. Brace the trunk and gluteals and breathe normally while holding. Keep the neck neutral. Avoid sagging or hiking the hips, collapsing into the shoulders, or holding the breath.
Plank - Side
Position the elbow directly under the shoulder and align the body from the head through the hips to the feet. Lift the hips, brace the trunk and gluteals, and breathe normally while maintaining a straight line. Avoid collapsing into the shoulder, allowing the hips to sag, or rotating the torso.
Back Extension - Prone Isometric Hold
Lie face down on a mat with the legs straight and the arms by your sides. Gently brace the trunk and lift the chest slightly off the floor while keeping the neck neutral and the legs relaxed. Breathe steadily while holding, then lower with control. Avoid lifting too high, cranking the neck upward, or using momentum.
Bird Dog - Quadruped
Begin on hands and knees with the hands under the shoulders, knees under the hips, and spine neutral. Brace the trunk, then extend one arm forward and the opposite leg backward until both are approximately parallel to the floor. Keep the pelvis level and avoid arching or rotating the low back, then return with control and repeat on the opposite side.
Swimmer - Prone
Lie face down with the arms and legs extended and the neck neutral. Brace gently and breathe steadily. Lift one arm and the opposite leg slightly, lower them with control, then alternate sides. Keep the pelvis grounded. Avoid excessive back arching, lifting too high, rotating the trunk, or swinging the limbs quickly.
Back Extension - Roman Chair
Position the hips securely against the pad and anchor the lower legs. Maintain a neutral spine and inhale as you lower the torso through a comfortable range. Exhale as you extend until the torso aligns with the lower body. Avoid excessive lumbar hyperextension, rounding the back, or using momentum.
Biceps Curl - Dumbbell
Stand tall with the dumbbells at the sides and the palms facing forward or progressively turning upward. Keep the elbows near the torso and the wrists neutral. Exhale as you curl the dumbbells, then inhale as you lower under control. Avoid swinging, leaning backward, or excessive shoulder movement.
Biceps Curl - Hammer Dumbbell
Stand tall with the dumbbells at the sides using a neutral grip with the palms facing inward. Keep the elbows near the torso and the wrists neutral. Exhale as you curl the dumbbells, then inhale as you lower under control. Avoid swinging, leaning backward, or excessive shoulder movement.
Calf Raise - Seated
Sit upright in the seated calf-raise machine with the feet placed securely on the platform and the thigh pad positioned comfortably above the knees. Lower the heels through a comfortable range, then exhale as you press through the balls of the feet and raise the heels. Pause briefly and inhale as you lower slowly. Avoid bouncing, rolling the ankles, lifting the knees into the pad, or using a shortened range.
Chest Press - Seated Machine
Sit with the back supported, feet planted, and handles aligned near mid-chest height. Keep the wrists neutral and shoulders controlled. Exhale as you press the handles forward, then inhale as you return slowly until the elbows reach a comfortable position. Avoid shrugging, arching the back, locking the elbows forcefully, or allowing the weight stack to slam.
Crunch - Cable
Kneel securely beneath a high pulley and hold the rope near the sides of the head. Keep the hips relatively stable and exhale as you flex the trunk, bringing the rib cage toward the pelvis. Inhale as you return under control. Avoid pulling with the arms, hinging primarily at the hips, or using momentum.
Dead Bug
Lie on your back with the hips and knees bent approximately 90 degrees and the arms extended upward. Brace the trunk and maintain the lower-back position. Inhale as you extend the opposite arm and leg, then exhale as you return and alternate sides. Reduce the range if spinal position cannot be maintained.
Deadlift - Romanian Single-Leg Dumbbell
Stand on one leg while holding a dumbbell in the opposite or both hands according to the prescribed setup. Keep a soft bend in the supporting knee and hinge at the hip as the free leg extends behind you. Maintain a long spine and lower the weight under control, then exhale as you drive through the hip to return upright. Avoid rotating the pelvis, rounding the back, reaching toward the floor, or losing balance.
Fly - Standing Cable
Stand centered between the cable columns with one handle in each hand and the arms opened to the sides with a soft elbow bend. Brace the trunk and keep the chest lifted. Exhale as you bring the hands together in front of the chest, then inhale as you return under control. Avoid bending and straightening the elbows, leaning forward, shrugging, or allowing the arms to move too far behind the torso.
Hip Extension - Quadruped Ankle Weight
Begin on the hands and knees with an ankle weight secured around the working ankle. Keep the trunk braced and the working knee bent. Exhale as you lift the thigh behind you by extending the hip, then inhale as you lower with control. Keep the pelvis level. Avoid arching the low back, rotating the hips, lifting the knee too high, or using momentum.
Hip Extension - Standing Cable
Attach the cable cuff to one ankle and stand tall with light support. Keep the pelvis level and the working knee nearly straight. Exhale as you move the leg backward from the hip, then inhale as you return slowly. Avoid leaning forward, arching the low back, rotating the pelvis, or swinging the leg.
Knee Curl - Stability Ball
Lie on your back with the heels on a stability ball and the arms resting by your sides. Lift the hips and keep the trunk braced. Exhale as you bend the knees and roll the ball toward the hips, then inhale as you extend the legs slowly while keeping the hips elevated. Avoid allowing the hips to sag, the knees to separate, or the ball to move rapidly.
Knee Raise - Captain’s Chair
Support the forearms on the pads, grip the handles, and maintain stable shoulders and trunk position. Exhale as you raise the knees toward the torso without swinging, then inhale as you lower slowly. Avoid using momentum, shrugging, or losing secure shoulder and grip support.
Lateral Raise - Single-Arm Cable
Stand beside a low cable with the handle in the outside hand and the arm resting near the body. Keep the torso tall and the elbow softly bent. Exhale as you raise the arm directly out to the side to approximately shoulder height, then inhale as you lower slowly. Avoid moving the arm forward, shrugging, leaning away, or using momentum.
Pull-Up - Assisted Machine
Kneel or stand on the assistance platform and grasp the handles with the prescribed grip. Keep the trunk tall and shoulders controlled. Exhale as you pull the chest toward the handles by driving the elbows downward, then inhale as you lower slowly to full control. Avoid swinging, shrugging, craning the neck, or allowing the platform to rebound.
Pulldown - Straight-Arm Cable
Stand facing a high cable with the feet stable and hold the bar or rope with the arms nearly straight. Brace the trunk and keep the ribs down. Exhale as you pull the attachment downward toward the thighs by moving through the shoulders, then inhale as you return slowly. Avoid bending the elbows excessively, leaning backward, arching the back, or using momentum.
Push-Up - Incline
Place the hands on a stable bench slightly wider than shoulder-width and walk the feet back until the body forms a straight line. Brace the trunk and inhale as you lower the chest toward the bench, keeping the elbows at a comfortable angle. Exhale as you press back to the starting position. Avoid sagging or hiking the hips, shrugging, flaring the elbows excessively, or leading with the head.
Rollout - Ab Wheel
Begin kneeling with a secure grip on the wheel. Brace the trunk and gluteal muscles and inhale as you roll forward through a controllable range. Exhale as you return the wheel toward the knees smoothly. Avoid excessive lumbar extension, jerking, or rolling farther than trunk position can be maintained.
Rotator Cuff - Side-Lying External Rotation
Lie on your side with the working elbow bent 90 degrees and held against the torso, using a small towel under the elbow if prescribed. Hold a light dumbbell with the palm facing downward in the starting position. Exhale as you rotate the forearm upward while keeping the elbow fixed against the side, then inhale as you lower slowly. Avoid rolling the trunk backward, lifting the elbow, bending the wrist, or using excessive range.
Row - Chest-Supported T-Bar
Position the chest firmly against the angled support with the feet stable and grasp the T-bar handles. Keep the spine neutral and shoulders down. Exhale as you pull the elbows backward and bring the handles toward the lower chest or upper abdomen, then inhale as you lower with control. Avoid lifting the chest from the pad, shrugging, flaring the elbows excessively, or using momentum.
Seated Preacher Curl - EZ Curl Bar
Sit at a preacher bench with the upper arms supported on the pad and hold the EZ curl bar with an underhand grip. Exhale as you bend the elbows and curl the bar, then inhale as you lower through a comfortable controlled range. Avoid lifting the upper arms from the pad, swinging, or dropping the bar quickly.
Shoulder Press - Landmine
Stand in a stable stance facing the anchored end of the landmine and hold the bar near the shoulder with one hand. Brace the trunk and keep the wrist neutral. Exhale as you press the bar upward and forward along its angled path, then inhale as you lower it slowly to the shoulder. Avoid leaning backward, shrugging, flaring the ribs, or allowing the elbow to drift excessively outward.
Step-Up - Bench
Stand facing a stable bench or step and place the entire working foot on top. Lean slightly forward, brace the trunk, and exhale as you press through the working foot to step up. Finish tall without pushing excessively from the trailing leg, then inhale as you lower with control. Keep the knee aligned over the foot. Avoid bouncing, letting the knee collapse inward, or placing only the toes on the bench.
Supine French Press (Skull Crusher) - EZ Curl Bar
Lie face up on a flat bench and hold the EZ curl bar above the shoulders with the arms extended. Inhale as you bend the elbows and lower the bar toward the forehead or slightly behind it while keeping the upper arms relatively stable. Exhale as you extend the elbows to return. Avoid excessive elbow flare, pressing the bar, or turning the movement into a pullover.
Triceps Pushdown - Cable
Stand tall facing a high cable and hold the attachment with the elbows close to the torso. Exhale as you extend the elbows and press the attachment downward, then inhale as you return under control. Keep the trunk neutral and avoid shoulder swinging, leaning, or using momentum.