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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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Level
Showing 39 of 39 exercises
Video Pending
Barbell
Barbell Back Squat
LegsIntermediate
Primary Movers
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).
Video Pending
Barbell
Flat Barbell Bench Press
ChestIntermediate
Primary Movers
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.
Video Pending
Bodyweight
Strict Pull-Up
BackAdvanced
Primary Movers
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).
Video Pending
Barbell
Conventional Deadlift
BackAdvanced
Primary Movers
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.
Video Pending
Barbell
Standing Overhead Press
ShouldersIntermediate
Primary Movers
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.
Video Pending
Dumbbell
Dumbbell Bulgarian Split Squat
LegsAdvanced
Primary Movers
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.
Video Pending
Cable
Cable Lat Pulldown
BackBeginner
Primary Movers
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.
Video Pending
Bodyweight
Forearm Plank
CoreBeginner
Primary Movers
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.
Video Pending
Dumbbell
Dumbbell Lateral Raise
ShouldersBeginner
Primary Movers
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.
Video Pending
Barbell
Barbell Biceps Curl
ArmsBeginner
Primary Movers
Biceps Brachii
Coaching Cues
- Keep elbows pinned at your sides.
- Curl the bar up by contracting the biceps, not swinging.
- Lower under control to a full stretch.
Common Mistakes
- Swinging the torso to heave the weight up.
- Letting the elbows drift forward at the top.
Video Pending
Dumbbell
Dumbbell Hammer Curl
ArmsBeginner
Primary Movers
Brachialis, Biceps
Coaching Cues
- Hold dumbbells with a neutral (palms-facing) grip.
- Curl up keeping the thumbs pointing toward the ceiling.
- Control the lowering phase fully.
Common Mistakes
- Rotating the wrists into a normal curl.
- Using momentum from the shoulders.
Video Pending
Cable
Cable Triceps Pushdown
ArmsBeginner
Primary Movers
Triceps Brachii
Coaching Cues
- Keep elbows tucked tight to your ribs.
- Push the attachment down until arms are fully locked out.
- Let it rise only until forearms are parallel — keep tension.
Common Mistakes
- Flaring the elbows out away from the body.
- Leaning over the bar to push with bodyweight.
Video Pending
Barbell
Lying Triceps Extension (Skull Crusher)
ArmsIntermediate
Primary Movers
Triceps Brachii
Coaching Cues
- Lie flat and keep upper arms vertical.
- Bend only at the elbows, lowering the bar toward your forehead.
- Extend back to lockout without moving the upper arms.
Common Mistakes
- Letting the elbows flare wide.
- Turning it into a pullover by moving the shoulders.
Video Pending
Machine
Machine Leg Press
LegsBeginner
Primary Movers
Quadriceps, Glutes
Coaching Cues
- Place feet shoulder-width on the platform.
- Lower until knees reach about 90 degrees.
- Press through the whole foot without locking the knees hard.
Common Mistakes
- Letting the lower back round off the pad at the bottom.
- Bouncing the knees into the chest.
Video Pending
Machine
Seated Leg Curl
LegsBeginner
Primary Movers
Hamstrings
Coaching Cues
- Adjust the pad to sit just above the ankles.
- Curl the heels down and back under control.
- Squeeze the hamstrings at full flexion.
Common Mistakes
- Using a jerky, momentum-driven motion.
- Lifting the hips off the seat to gain leverage.
Video Pending
Dumbbell
Incline Dumbbell Press
ChestIntermediate
Primary Movers
Upper Pectorals, Front Deltoid
Coaching Cues
- Set the bench to about a 30-degree incline.
- Lower the dumbbells to the upper chest with elbows ~45 degrees.
- Press up and slightly together without clanging the bells.
Common Mistakes
- Setting the incline too steep, turning it into a shoulder press.
- Bouncing the dumbbells off the chest.
Video Pending
Barbell
Romanian Deadlift
LegsIntermediate
Primary Movers
Hamstrings, Glutes
Coaching Cues
- Start standing with a soft knee bend.
- Push the hips back and slide the bar down the thighs.
- Feel a hamstring stretch, then drive the hips forward to stand.
Common Mistakes
- Rounding the lower back as you descend.
- Turning it into a squat by bending the knees too much.
Video Pending
Dumbbell
Dumbbell Shoulder Press
ShouldersBeginner
Primary Movers
Deltoids, Triceps
Coaching Cues
- Start with dumbbells at shoulder height, palms forward.
- Brace your core and press overhead without arching the back.
- Lower under control to ear level.
Common Mistakes
- Excessively arching the lower back to press heavier.
- Letting the elbows flare straight out behind the body.
Video Pending
Dumbbell
Bent-Over Dumbbell Row
BackBeginner
Primary Movers
Lats, Rhomboids, Biceps
Coaching Cues
- Hinge to about 45 degrees with a flat back.
- Pull the dumbbell toward your hip, leading with the elbow.
- Squeeze the shoulder blade at the top.
Common Mistakes
- Standing too upright, shifting work off the back.
- Yanking with the lower back instead of rowing with the lats.
Video Pending
Cable
Cable Face Pull
ShouldersBeginner
Primary Movers
Rear Deltoids, Upper Back
Coaching Cues
- Set the cable to about face height with a rope attachment.
- Pull the rope toward your forehead, splitting the ends apart.
- Lead with the elbows high and squeeze the rear delts.
Common Mistakes
- Using too much weight and turning it into a row.
- Letting the elbows drop low so the lats take over.
Video Pending
Bodyweight
Hanging Leg Raise
CoreAdvanced
Primary Movers
Lower Abs, Hip Flexors
Coaching Cues
- Hang from a bar with shoulders actively engaged.
- Raise the legs by curling the pelvis up, not just lifting the thighs.
- Lower slowly to avoid swinging.
Common Mistakes
- Using momentum to swing the legs up.
- Only raising the knees without curling the pelvis (reduces ab work).
Video Pending
Cable
Cable Chest Fly
ChestIntermediate
Primary Movers
Pectoralis Major
Coaching Cues
- Set the pulleys high and step forward into a slight lean.
- Keep a soft, fixed elbow bend throughout.
- Bring the handles together in front of your chest and squeeze.
Common Mistakes
- Bending and straightening the elbows to turn it into a press.
- Letting the hands drift too high, shifting tension to the front delts.
Video Pending
Machine
Machine Chest Press
ChestBeginner
Primary Movers
Pectoralis Major, Triceps
Coaching Cues
- Set the seat so the handles line up with your mid-chest.
- Keep shoulder blades pinned back against the pad.
- Press out smoothly without locking the elbows hard.
Common Mistakes
- Setting the seat too high so the handles sit near the shoulders.
- Shrugging the shoulders forward off the pad to push heavier.
Video Pending
Bodyweight
Push-Up
ChestBeginner
Primary Movers
Pectoralis Major, Triceps
Coaching Cues
- Set hands slightly wider than shoulders.
- Squeeze glutes and brace core to keep a straight body line.
- Lower until the chest nearly touches, elbows about 45 degrees.
Common Mistakes
- Letting the hips sag or pike up out of line.
- Flaring the elbows straight out to the sides.
Video Pending
Cable
Seated Cable Row
BackBeginner
Primary Movers
Lats, Rhomboids, Mid-Back
Coaching Cues
- Sit tall with a slight knee bend and a flat back.
- Pull the handle to your lower ribs, driving the elbows back.
- Squeeze the shoulder blades together, then extend under control.
Common Mistakes
- Rounding the back and heaving with the torso.
- Using a big backward lean to swing the weight in.
Video Pending
Barbell
Barbell Bent-Over Row
BackIntermediate
Primary Movers
Lats, Rhomboids, Erector Spinae
Coaching Cues
- Hinge to about 45 degrees with a braced, flat back.
- Pull the bar toward your lower ribs or belly button.
- Squeeze the shoulder blades, then lower under control.
Common Mistakes
- Standing too upright and turning it into a shrug.
- Jerking the weight up with the lower back.
Video Pending
Machine
Chest-Supported Machine Row
BackBeginner
Primary Movers
Lats, Rhomboids, Mid-Back
Coaching Cues
- Set the chest pad so your arms extend fully at the handles.
- Row the handles back by driving the elbows past your torso.
- Pause and squeeze the shoulder blades before returning.
Common Mistakes
- Peeling the chest off the pad to gain leverage.
- Only using the arms without retracting the shoulder blades.
Video Pending
Dumbbell
Dumbbell Walking Lunge
LegsIntermediate
Primary Movers
Quadriceps, Glutes
Coaching Cues
- Hold dumbbells at your sides and keep the torso tall.
- Step forward and drop the back knee toward the floor.
- Drive through the front heel to step into the next rep.
Common Mistakes
- Taking too short a step so the front knee shoots past the toes.
- Letting the torso pitch forward and lose balance.
Video Pending
Machine
Machine Leg Extension
LegsBeginner
Primary Movers
Quadriceps
Coaching Cues
- Line the knee joint up with the machine pivot.
- Extend the legs to nearly straight and squeeze the quads.
- Lower under control without letting the weight crash.
Common Mistakes
- Using momentum to kick the weight up.
- Letting the hips lift off the seat at the top.
Video Pending
Machine
Standing Calf Raise
LegsBeginner
Primary Movers
Gastrocnemius, Soleus
Coaching Cues
- Place the balls of your feet on the platform edge.
- Rise up onto the toes as high as possible.
- Lower slowly for a full stretch at the bottom.
Common Mistakes
- Bouncing through short, partial reps.
- Bending the knees to bounce the weight up.
Video Pending
Dumbbell
Dumbbell Goblet Squat
LegsBeginner
Primary Movers
Quadriceps, Glutes
Coaching Cues
- Hold one dumbbell vertically against your chest.
- Keep the chest tall and elbows inside the knees.
- Sit down between the hips to at least parallel.
Common Mistakes
- Letting the chest collapse forward under the weight.
- Rounding the lower back at the bottom of the squat.
Video Pending
Dumbbell
Dumbbell Rear Delt Fly
ShouldersBeginner
Primary Movers
Rear Deltoids, Upper Back
Coaching Cues
- Hinge forward with a flat back and slight elbow bend.
- Raise the dumbbells out to the sides, leading with the elbows.
- Squeeze the rear delts, then lower under control.
Common Mistakes
- Using momentum and swinging the torso up.
- Squeezing the shoulder blades so hard the mid-back takes over.
Video Pending
Cable
Cable Lateral Raise
ShouldersIntermediate
Primary Movers
Lateral Deltoid
Coaching Cues
- Stand side-on to a low pulley with a slight elbow bend.
- Raise the arm out to the side until parallel with the floor.
- Lower slowly to keep constant tension through the range.
Common Mistakes
- Swinging the body to fling the arm up.
- Shrugging the shoulder toward the ear at the top.
Video Pending
Machine
Machine Shoulder Press
ShouldersBeginner
Primary Movers
Deltoids, Triceps
Coaching Cues
- Adjust the seat so the handles start near shoulder height.
- Brace the core and press straight overhead.
- Lower under control without letting the plates touch down.
Common Mistakes
- Setting the seat too low so the press starts too deep.
- Arching hard off the backrest to grind out reps.
Video Pending
Cable
Cable Crunch
CoreBeginner
Primary Movers
Rectus Abdominis
Coaching Cues
- Kneel below a high pulley and hold the rope by your head.
- Crunch down by rounding the spine, bringing elbows toward thighs.
- Keep the hips fixed so the abs do the work.
Common Mistakes
- Turning it into a hip hinge by bending at the waist.
- Pulling with the arms instead of curling the torso.
Video Pending
Bodyweight
Russian Twist
CoreIntermediate
Primary Movers
Obliques, Rectus Abdominis
Coaching Cues
- Sit with knees bent and lean back to about 45 degrees.
- Brace the core and rotate the torso side to side.
- Move under control, touching the hands down each side.
Common Mistakes
- Swinging the arms while the torso stays still.
- Rounding and collapsing the lower back as you rotate.
Video Pending
Machine
Machine Ab Crunch
CoreBeginner
Primary Movers
Rectus Abdominis
Coaching Cues
- Set the seat so the pad sits against your upper chest.
- Crunch down by contracting the abs, curling the ribs toward hips.
- Return slowly without letting the stack pull you back.
Common Mistakes
- Pushing with the arms instead of crunching with the abs.
- Using a fast, bouncing tempo out of the stretch.
Video Pending
Bodyweight
Parallel Bar Dip
ArmsAdvanced
Primary Movers
Triceps Brachii, Lower Chest
Coaching Cues
- Support yourself on parallel bars with arms locked.
- Stay upright and keep elbows tracking back for triceps focus.
- Lower until the upper arms are about parallel, then press up.
Common Mistakes
- Dropping too deep and stressing the shoulders.
- Flaring the elbows wide and losing control at the bottom.
Video Pending
Dumbbell
Dumbbell Concentration Curl
ArmsBeginner
Primary Movers
Biceps Brachii
Coaching Cues
- Sit and brace the working elbow against your inner thigh.
- Curl the dumbbell up with a full biceps contraction.
- Lower slowly to a complete stretch at the bottom.
Common Mistakes
- Swinging the arm or using the shoulder to lift.
- Cutting the range short instead of fully extending.
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