Visual Exercise Library
A categorized index of exercises demonstrating proper form with text cues and common mistakes. Use the filters below to find the perfect movement for your workout. Video demonstrations coming in V2.
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9 exercises
Barbell Back Squat
Quadriceps, Glutes
Coaching Cues
- Keep chest up and brace core.
- Break at the hips and knees simultaneously.
- Drive through the mid-foot.
Common Mistakes
- Knees caving inward (valgus).
- Good-morning the weight up (hips rise faster than chest).
Flat Barbell Bench Press
Pectoralis Major, Triceps
Coaching Cues
- Retract scapula and plant feet firmly.
- Bar path should be a slight arc, touching lower chest.
- Press weight up and back toward eyes.
Common Mistakes
- Flaring elbows out to 90 degrees.
- Lifting glutes off the bench to cheat the weight up.
Strict Pull-Up
Latissimus Dorsi, Biceps
Coaching Cues
- Start from a dead hang.
- Depress shoulder blades before pulling (activate scaps).
- Drive elbows down toward the floor.
Common Mistakes
- Using momentum or "kipping".
- Only doing half reps (not extending arms fully at bottom).
Conventional Deadlift
Erector Spinae, Hamstrings, Glutes
Coaching Cues
- Bar should start directly over mid-foot.
- Hips higher than knees, chest tall.
- Drag the bar up your shins/thighs.
Common Mistakes
- Rounding the lower back (cat back).
- Yanking the bar off the floor instead of pulling slack first.
Standing Overhead Press
Anterior Deltoid, Triceps
Coaching Cues
- Squeeze glutes and brace core to protect spine.
- Press bar in a straight line, moving head out of the way.
- Lock out directly overhead.
Common Mistakes
- Excessive arching of the lower back.
- Pushing the bar out in front of the body instead of straight up.
Dumbbell Bulgarian Split Squat
Quadriceps, Glutes
Coaching Cues
- Rest back foot lightly on a bench.
- Keep torso slightly leaned forward to target glutes, or upright for quads.
- Drop back knee straight down to the floor.
Common Mistakes
- Placing too much weight on the back foot.
- Heel of front foot lifting off the floor.
Cable Lat Pulldown
Latissimus Dorsi
Coaching Cues
- Sit down and lock thighs under the pads.
- Pull bar straight down to your upper chest.
- Squeeze shoulder blades together at the bottom.
Common Mistakes
- Leaning too far back and using momentum.
- Pulling the bar behind the neck.
Forearm Plank
Rectus Abdominis, Transverse Abdominis
Coaching Cues
- Rest on forearms with elbows directly under shoulders.
- Squeeze glutes and brace your core.
- Maintain a straight line from head to heels.
Common Mistakes
- Letting the hips sag toward the floor.
- Piking the hips up too high.
Dumbbell Lateral Raise
Lateral Deltoid
Coaching Cues
- Hold dumbbells at your sides with a slight bend in the elbows.
- Raise arms out to the sides until parallel with the floor.
- Think about leading with your elbows, not hands.
Common Mistakes
- Using momentum and swinging the torso.
- Shrugging the shoulders up toward the ears.
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