Exercise Steps for Correct Form

Deadlift 1. Stand with mid-foot under the barbell. 2. Bend over, grab the bar with a shoulder-width grip. 3. Bend
Lat Pull D 1. Grab the bar with an overhand grip outside of shoulder width. 2. Sit with knees secured under the pad
Dumbbell 1. Stand with feet shoulder-width apart in front of the bench. 2. Push your butt back, lower your torso, r
Bicep Curls1. Stand straight with a dumbbell in each hand, feet shoulder-width apart. 2. Squeeze biceps, lift dumbbe
Hammer Cu 1. Stand with legs straight, dumbbells at your sides, palms facing thighs. 2. Bend elbows, lifting lower arm
Bench Pres1. Lie on the bench with eyes under the bar. 2. Grab the bar with a medium grip-width. 3. Unrack the bar
Cable Flies1. Stand tall in the center of the cable machine. 2. Move hands towards the front of your body. 3. As han
Tricep Dips1. Sit on the edge of a firm chair or bench. 2. Place fingers pointing downwards, stretch out legs, heels on
Cable Tric 1. Attach a straight bar to a cable pulley set at the highest setting. 2. Stand at an arm’s length from the p
Squat 1. Stand with the bar on your upper-back, feet shoulder-width apart. 2. Squat down by pushing knees to
a shoulder-width grip. 3. Bend knees until shins touch the bar. 4. Lift chest, straighten lower back. 5. Take a big breath, hold it, a
h knees secured under the pads. 3. Pull the bar down until upper arms are at least parallel with the floor. 4. Squeeze shoulder
r butt back, lower your torso, rest your palm on the bench. 3. Grab the dumbbell with your working hand. 4. Squeeze glutes and
. 2. Squeeze biceps, lift dumbbells, keep elbows close to the body. 3. Once at shoulder level, slowly lower arms to the starting p
. Bend elbows, lifting lower arms toward shoulders. 3. Hold for a second at the top, then lower weights to the starting position5
m grip-width. 3. Unrack the bar by straightening your arms. 4. Lower the bar to your mid-chest. 5. Press the bar back up until yo
e front of your body. 3. As hands meet, turn wrists so palms face upwards. 4. Hold for a count of 1 or 2. 5. Slowly reverse the m
wards, stretch out legs, heels on the ground. 3. Lift your body with your palms. 4. Slide forward to clear the edge. 5. Lower your
d at an arm’s length from the pulley. 3. Grab the bar with a pronated grip. 4. Lean forward slightly by hinging at your hips9.
quat down by pushing knees to the side, moving hips back. 3. Break parallel by squatting until hips are lower than knees. 4. Squa
k. 5. Take a big breath, hold it, and stand up with the weight. 6. Hold the weight at the top with locked hips and knees, then retu
the floor. 4. Squeeze shoulder blades together, then slowly return the bar to the start position2.
ing hand. 4. Squeeze glutes and abs, row the dumbbell to your side3.
wly lower arms to the starting position4.
weights to the starting position5.
5. Press the bar back up until your arms are straight6.
f 1 or 2. 5. Slowly reverse the movement to the starting position7.
o clear the edge. 5. Lower your body by bending elbows8.
y by hinging at your hips9.
s are lower than knees. 4. Squat back up, keeping knees out and chest up10.
ocked hips and knees, then return the weight to the floor1.