Browse exercises
7 guides published · more added regularly
Dumbbell Bench Press
A free-weight horizontal press for the chest, shoulders and triceps, with each arm working on its own.
Barbell Back Squat
The foundational lower-body lift for leg and hip strength, with the bar on your upper back.
Push-up
The classic bodyweight press that also trains a rigid, braced trunk — no equipment needed.
Romanian Deadlift
A hip-hinge movement that builds the hamstrings and glutes through a long stretch.
Bent-over Dumbbell Row
A two-dumbbell row from a hip hinge that builds the lats and middle back.
Lat Pulldown
A vertical pull on a cable machine that builds a wider back and prepares you for pull-ups.
Seated Dumbbell Shoulder Press
An overhead press with your back supported, for strong, stable shoulders.
Dumbbell Biceps Curl
An isolation curl for the front of the upper arm.
Plank
A static hold that teaches you to brace the trunk.
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How our guides work
Everything you need for one exercise, on one page
Each guide follows the same structure, so once you have read one you know where to look in every other.
Start & end positions
Labelled diagrams show exactly where your body and the weight should be at each end of the rep.
Animated movement
A looping animation shows the path, speed and pause of every repetition.
Stance & setup
Foot, leg and body position so you start every set from a stable base.
Breathing cues
When to breathe in, when to brace and hold, and when to breathe out.
Muscles & joints
Major and minor muscles, highlighted on the body, plus the joints that move.
Smart comparisons
How each exercise compares with its common alternatives, with pros and cons.
Why form matters
Good form is how you get results — and stay injury-free
Lifting with the right setup and path puts the work on the muscles you want to train, protects your joints and lets you add weight safely over time.
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1
Target the right muscles
Correct positions keep the load on the muscle you are training instead of shifting it to your joints.
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2
Lower your injury risk
Controlled movement and a braced trunk reduce strain on the shoulders, lower back and knees.
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3
Progress steadily
Consistent technique makes it easy to tell when you are ready for more weight.