Exercises

Tips

Elbows stationary WRT body
Body not rocking back and forth
Lift dumbbell up to nipples
Avoid curling wrist when tired
Lower dumbbell all the way until arm is vertically downward; don't stop lowering before then.
Dumbbell should not move to a different sagittal plane at any time
Jeremy Ethier built with science

Instead of alternating arms between reps, should keep muscle tension through a set.
Can bypass this issue by doing alternating curls semi-simultaneously (see gif).
Athlean X stop doing dummbell curls like this

Variation: Spider Curl

Isolates biceps more without recruiting other muscles.
Shoulders are halfway between protracted and retracted.
Lower weight controlledly, NOT letting gravity accelerate dumbbells downward.
Barbend 5 mass building bicep exercises

Can rotate palms to neutral grip near the bottom of this exerise.
Fit Father Project spider curls

Variation: Barbell 21's

Can also use dumbbells.
Barbend 5 mass building bicep exercises

Variation: Zottman Curl

Focuses on [brachialis and brachioradialis] forearm muscles.
Barbend 5 mass building bicep exercises

Variation: Incline Dumbbell Curl

Shoulder blades are halfway between retracted medially and protracted laterally.
Recruits biceps and the brachialis more than traditional bicep curl.
Barbend 5 mass building exercises
Masterclass muscles worked incline dumbbell curl

Variation: Arnold Curl

Barbend 5 mass building exercises

Variation: Concentration Curl

Can contract biceps a bit more by twisting wrist so that pinky lifts higher than thumb.
At bottom of exercise, keep a VERY slight bend in elbow to prevent locking elbow.
Howcast concentration curls
Athlean X concentration curls

Mistake: Elbow lateral to thigh, making forearm seesawing over thigh fulcrum, lowering tension on bicep
Should instead keep elbow medial to thigh.

Mistake: Pushing elbow downward into thigh for more leverage when lifting. Engages front delts rather than biceps.
Should instead have elbow medial to the thigh so that the elbow cannot be pushed downard into the thigh.
Can touch tricep to thigh instead of touching elbow to thigh.

Mistake: elbow medial to shoulder, making elbow spend more time at small angles θ.

Small angle means small torque magnitude |τ| = |r × F| = rf sinθ, where r is forearm and F is gravity.

Should [move elbow to near groin and lean forward] to make upper arm more vertical, making elbow spend more time at larger angles θ.

Variation: Kettlebell Curl

Same movement as Dumbbell Bicep Curl using a kettlebell instead of a dumbbell
Livestrong

Tips

Elbows always >90 degrees
Upper arms perpendicular to floor

Tips

Cable attached at head elevation
Bend over until upper arm parallel to cable and forearm perpendicular to cable
Elbows clamping head without touching head
Lean forward one one foot instead of letting cable keep you upright

Tips

Raise dumbbell vertically upward
Elbows at 80 degrees WRT mid-sagittal plane
Back is straight
Seated with slight lean backward OR standing
At top: arms are vertical, dumbbells not touching, and elbows not locked
At bottom, upper arms as low as 45 degrees below horizontal

Tips

Literature found no significant difference between which muscles were activated more in wide and narrow grip pushups
Can default to having hands be shoulder width apart or slightly wider
National Library of Medicine

Unconfirmed optional: squeeze chest at top of pushup
Unconfirmed optional: Remain in pushup's top position for a short while after arms are at muscle failure
Gripping parallettes (portable parallel bars one foot high) allows pushup to dip deeper => greater range of motion.
Unconfirmed: Legs and feet can be pinched together or shoulder-width apart; doesn't matter

To make the pushup less intense, knees can touch ground

jeremy etheir chest triceps focus pushup

Chest focused: Elbow remains vertically above hand
Triceps focused: Forearm bends 45 degrees away from vertical
Jeremy Ethier perfect pushup youtube

Hands & fingers unrotated on ground
Before pushups, rotate hands laterally on ground to move elbows medially.
Before pushups, rotate shoulder so that elbows move medially.
Jeremy Ethier perfect pushup youtube
Saturno movement youtube short

Athlean-X 10 pushup mistakes
While pushing up, rotate move elbow medially, to recruit chest muscles more

Forearm should be mo more than 45 degrees away from mid-sagittal plane to prevent shoulder injury
Calisthenic movement youtube perfect pushup

Throughout the pushup, keep shoulders blades depressed inferiorly
Calisthenic movement youtube perfect pushup

Retract scapula medially deliberately when moving down, not just letting gravity squeeze scapula together
Protract scapula laterally when pushing upward until fully protracted at top
STRIQfit perfect pushup
FitnessFAQ 10 common pushup mistakes

Body moves a bit superiorly on the way down so that the fingertips are in line with nipples (rather than neck) when fully down
Calisthenic movement youtube bad pushups

Rotate pelvis kyphotically if back is arched lordotically; keep spine straight throughout pushup
Keep glutes squeezed throughout pushup
Calisthenic movement youtube perfect pushup

ROM good at top since elbows fully straight, but chest not touching floor

ROM good at bottom since chest touches ground, but elbows not fully straight at top

Good full ROM: chest touching floor at bottom, and elbows fully straight at top

Full range of motion (ROM): chest touching floor at bottom, and elbows fully straight at top
It doesn't matter whether elbows are fully locked at top or [slightly less than fully locked] at top
FitnessFAQs 10 pushup mistakes youtube
Red Delta Project youtube video about locking elbows

Variation: Sphinx pushup

Focuses on triceps and abs
Instructions: Start in plank position, with elbows directly underneath (or a bit inferior to) shoulders, with hands being shoulder width apart. Push up until elbows are fully extended. Keep back and legs straight at all time during the sphinx pushup
Calisthenic movement youtube perfect pushup
Fitness Drum
Cult Fit official

Variation: Pseudo-planche pushup

Harder variation of pushup with posture similar to a full planche
Instructions: Start in pushup's top position, then move body superiorly until angle of arm increases past 90 degrees; Full planche angle is about 45 degrees
Fingers should be pointed 45 degrees (or even 90 degrees) from mid-sagittal plane
To combat [pushing body inferiorly, can gently touch head to wall throughout pseudo-planche pushup; head must remain in gently contact with wall throughout this exercise
FitnessFAQs youtube
FitnessFAQs planch pushup progression youtube
Calisthenic movement youtube perfect pushup

Variation: pike pushup

Focuses on shoulders
Instructions: Hands and feet 3 feet apart or the smallest dist that hands and feet can both be comfortable flat on floor. Arms can be vertical or slightly in front of or behind face level.
Same {elbow flare, scapula movement, spine&neck straight, range of motion, moving body superiorly/anteriorly} compared to regular pushup
Heels lift off floor, while toes are always touching ground
Keep pelvis angle constant throughout this exercise
Elevate hands to decrease intensity.
Elevate feet to increse intensity.
Planche pushup and handstand pushup are more advanced forms of the pike pushup.

Saturno movement youtube pike pushup

Minus The Gym youtube pike pushup

Andrew Alinda youtube

Variation: incline/decline pushup

Incline is less intense and focuses on shoulders and upper chest
Decline is more intense and focuses on lower chest

Madbarz blog

Livestrong incline decline pushups

Variation: Diamond pushup

Diamond pushup focuses on triceps and pecs more than regular pushup
Arms vertical at top of pushup
Bend elbows so that body doesn't move inferiorly nor superiorly upon descending/ascending
Middle of sternum lands in middle of finger diamond
Decline is more intense and focuses on lower chest

Scott Herman Fitness how to diamond pushup

Inspire USA Foundation diamond pushup benefits

Variation: Archer pushup

When elbow flare angle is 10-30 degrees, this exercises focuses on anterior deltoid & triceps brachii
When elbow flare angle is 30-70 degrees, this exercises focuses on pecs
When elbow flare angle is >70 degrees, shoulder injury can occur
At bottom of pushup, touch pec to thumb
When tired, avoid [moving medially and then anteriorly] in separate motions
The wider the distance between hands, the more intense this exercise becomes.

Victory Calisthenics archer pushups correct form

Calisthenics Movement everything wrong with pushups

Muscle and Motion

Freeletics

Variation: Spider(man) pushup

Works rectus abdominis, oblique abdominals, hip flexors (to raise knee), and quadriceps in addition to regular pushup muscles.
Start in regular pushup position
Can do crawl variation to crawl forward with each step

BuiltLean spider pushup form

3VFitness spiderman crawl

Tips & Links

Start facedown on ground. Then support body using forearms. Forearms should be pointing forward like a sphinx.
Elbows directly underneath shoulders
Squeeze glutes and quads to keep legs straight
Hold Plank posture for as long as you like.

Can ball hands into fists, as if slamming a gavel.

Neck line should coincide with spine line. Neck tends to droop when tired.

If shoulders (not back) becomes rounded, return to straight spine posture.
Scapulae should be depressed inferiorly rather than elevated superiorly
If gravity gradually pulls the scapulae together, protract scapulae laterally.

Keep back straight by engaging abs to kyphose the thoracic spine. Back a bit rounded is OK.

Variation: Extended Plank

Start in plank posture. Move toes backward (or slide forearms forward) so that nose is at same level as elbow. Maintain this posture.
FitnessFAQs 10 plank mistakes

Variation: Side Plank

Feet stacked, elbow directly beneath armpit.
Keep neck, torso, glutes, and legs in the same sagittal plane and the same frontal plane.
Keep {abs, glutes} tensed.
Get Exercise Confident

Sign of getting tired: leaning into [shoulder touching ground], neck leaning forward.
Sign of getting tired: hips sagging toward ground
Sign of getting tired: hips jutting skyward

Sign of getting tired: rotated/rolling body

Sign of getting tired: hip bent forward or backward

Variation: Star (Side) Plank

Feet stacked
Same muscles worked as side plank except more challenging.
Hold this starfish posture.
Josh Wilson star side plank youtube

Variation: Hand Plank

Can hold pushup posture instead of resting on forearms
Shoulders directly above hands
Easier than resting on elbows due to being less taxing on abs

Variation: Side Plank With Rotation

At top, body is in a perfect T-shape.
Elbow directly beneath shoulder.
Built Lean youtube

Variation: Body Saw Plank

More intense version of the standard Plank.
Pivot at the toes and elbows only.
Push backward using elbows, and push forward using calves.
Inspire USA Foundation
Alex Simone youtube

There are many other advanced variations of Planks that have not yet been added to this HTML. Ex: https://greatist.com/move/plank-variations-for-core-strength

Links

Tips & Links

Start faceup lying on ground
Masterclass
Calisthenic movement never skip this exercise

Fingers can point forward or backward or laterally
Fingers pointing cranially will (1) stretch the anterior deltoids and pecs more, and (2) Retract scapulae medially and puff chest out.

Move feet closer to hands to make this exercise easier.

Keep hip joint at 180 degrees

Keep chest puffed out or neutral, not hunched.

Keep lower back neutral, not arched lordotically.

Variation: Reverse Plank Crab Walk

Keep hips/butt at 180 degree angle instead of sagging down.

Variation: Reverse Plank on One Leg

Variation: Reverse Plank on One Arm

Outdoor fitness society

Variation: Reverse Plank Side To Side

Heels don't leave ground at any time. Toes can leave ground.

Tips

Shoulders directly above hands
Hips directly above knees

Hands shoulder width apart (or slightly wider)
Fingers pointed forward
Elbows facing caudally

Fully retract scapula medially.
Wait 1 second.
Fully protract scapula laterally.
Wait 1 second.

Variations on starting posture

Variation: Plank posture on knees

Variation: Plank posture

Variation: Pushup posture

Variation: Plank posture with toes pointed

Variation: Pushup posture with toes pointed

scapula push up variation one arm pushup

Variation: One arm pushup posture

Mistakes

Bending elbows; elbows should remain unbent

Curling spine kyphotically; spine must be kept straight

Arching back lorditically; spine must be kept straight

Elevating shoulders cranially; shoulders should remain depressed caudally

Variation: Easy variation

Up and down on same leg

Variation: Reverse Lunge

Can step backward instead of forward when lunging

Variation: Lunge Jump

Variation: Walking Lunge

Variation: Lunge with dumbbell

Plank exercise except forearms are resting atop an exercise ball
Move elbows in a small circle.
TappBrothers forget sit ups
Fitness Drum

Hold this posture without moving
Lower back contacts floor at all times
Tuck chin in
Squeeze legs together to keep tension in legs.
Men's Health youtube
Calisthenics Movement youtube sit ups are a waste of time
FitnessFAQs 5 ab mistakes

Can make exercise more challenge by holding weight in hands/feet.
Barbend

Variation: Log Roll

Variation: Hollow Body Hold Rock(ing)

Keep spine neutral.
Maintain tension in abs.
Neither hands nor feet should touch the ground at any time during this exercise.
Barbend

At bottom of chest fly, keep tension in arms; don't [relax arms and let shoulders carry the dumbbells' weight].
If arms are too straight at bottom of chest fly, then biceps will be focused on more than chest.
Keep elbows bent at about 15 degrees at bottom and middle of this exercise
To prevent shoulder injury, upper arms should decline no lower than ~20 degrees beneath frontal plane of body.
Don't crash dumbbells into each other at top.
Straighten arms vertically at top of chest fly.
WeightTraining.Guide
Mind Pump how to properly do a dumbbell fly
Scott Herman Fitness how to dumbbell fly on a flat bench
Muscle and Fitness chest exercises

Body contacts bench/floor at four locations: head, upper back, butt, feet

Keep elbows NOT tilted at bottom of chest fly

Arms should be aligned with direction of weight so as to avoid including anterior deltoids or lats.
Jeremy Ethier stop doing chest flys like this

chest fly elbow shoulder transverse plane

Keep {hands, elbows, shoulders} in same transverse plane at all times.
Jeremy Ethier stop doing chest flys like this

Depress shoulders caudally at all times to keep shoulders from overengaging.

Keep scapulae retracted medially throughout exercise.
Squeeze pecs medially without hunching shoulders by imagining squeezing the biceps (or elbows) close to each other medially.

Due to low-to-none chest contract at top of chest fly, can use a cable fly instead or can wrap resistance bands around the dumbbells and around the underside of the bench to simulate the constant tension of a cable fly.

Variation: Floor fly

Maybe lie down with back on a towel or solid foam block to simulate height of bench
Slightly decreased range of motion compared to using bench due to [elbows hitting ground].
Athlean X floor fly

Variation: One Arm Dumbbell Chest Fly

Same as bilateral dumbbell chest fly, except core/abdominal muscles must be engaged to prevent weight from knocking body off bench.
Livestrong

Feet are shoulder-width apart. Toes pointed forward.
Arms are shoulder width apart.
Overhand grip
Arms are pointing vertically downward at bottom of exercise.
Imagine rowing a barbell into bellybutton at top of exercise.
Stick butt somewhat to decrease pressure on lower back.
Scott Herman Fitness

Keep spine neutral, not arched [kyphotically/lordotically].
If lower back becomes sore quickly, train lower back more!
Keep {shoulder, spine, hips} in same position WRT feet throughout this exercise.
Sean Nalewanyj youtube short

Don't pull dumbbells straight up to nipples, since this works trapezius.
Should drive dummbells and elbows backward instead.
Squeeze lats at top of dumbbell row
Alex Crockford youtube

bent over dumbbell row delta bolic shrug shoulders

Keep shoulders depressed inferiorly/caudally throughout this exercise.
Delta Bolic Andrew Kwong shrug shoulder

Variation: Underhand grip and other grips

Can grip dumbbell differently from barbell.

Variation: One Arm

Only the side that is rowing should move the scapula; the other side of the body should neither roll nor move the scapula.
Protract scapula laterally at bottom, and retract scapula medially at top.
Shoulders remain (VERY) slightly above hips.
Scott Herman Fitness one arm dumbbell row
Rennaisance Periodization

bent over dumbbell row one arm touch hip

bent over dumbbell row one arm elbow flare

Can gently touch dumbbell to lowest rib's skin to ensure full range of motion at top of dumbbell row.
Arm is straight and points downward vertically at bottom.
Rennaisance Periodization
Upper arm should be flared <30 degrees away from sagittal plane.
Jeff Nippard how to build bigger back

bent over dumbbell row one arm shift torso mistake

Mistake: shifting torso while rowing.

bent over dumbbell row one arm head body roll jeff nippard

Should roll body a bit--not too much and not too little.
Jeff Nippard how to build bigger back

bent over dumbbell row one arm head body bob

Mistake: Head and body bobbing up and down while rowing.

Keep neck in line with spine.
Men's health

When lats get tired, can pull dumbbell up with a bit of momentum ("cheating") so that lats can contract harder at top of dumbbell row.
Jeff Nippard how to build bigger back
Omarlsuf STOP Doing Dumbbell Rows With STRICT Form

Additional Links

Variation: Shrug Row

Focuses on upper trapezius.
Back is more upright than regular bent over row.
Shrug shoulder(s) superiorly before pulling the weight up the rest of the way.
Gradually release trapezius tension when lowering weight.
Athlean X 6 best trap exercises
Testosterone nation shrug rows

Variation: Pendlay Row

Difference from regular barbell row: more lower back tension, and more explosive lifting force for a shorter time.
Lift barbell explosively, and lower barbell gradually.
Using deadlift barbell, stand with deadlift {foot, shins, knee, hand} positioning.
Focuses on lats, rear delt, mid-traps, spinar erectors
Powerlifting Technique pendlay vs barbell

Lordose pelvis when grabbing bar.
Keep spine neutral at all times during this exercise.
At top of exercise, bar should touch sternum/nipples.
At bottom of exercise, bar touches ground (or whatever the bar was sitting on originally).
Jeff Nippard thick back perfect rowing technique Pendlay/Helms row

If bar is so low that lumbar kyphoses when reaching down to grab bar, must elevate bar using pads or boxes.

Retract scapulae medially when lifting weight
Protract scapulae laterally when lowering weight, right before weight touches the ground. Keep scapulae retracted medially otherwise.

Elbows should be flared at 45~65 degrees WRT torso.
Flaring too small angle causes decreased trap tension
Flaring too small angle causes decreased lat tension and possibly shoulder injury.

Lumbar is tense isometrically, the tension attempting to lordose lumbar without actually lordosing lumbar (at all times during this exercise).
Keep spine and neck neutral at all times during this exercise.

Torso should be approximately parallel to floor throughout this exercise.

Mistake: Changing [angle of bending at hip] during this exercise

Variation: Helms Row

Similar to Pendlay Row except constant contact between chest and bench keeps [hip bent angle] from accidentally changing.
Focuses on lats.
Almost no isometric lumbar contraction, unlike Pendlay row.

Shoulder blades V1

Protract shoulder blades laterally at bottom of pullup.
Retract shoulder blades medially before pulling upward.
Protracting and retracting shoulder blades causes greater range of motion
Avoid protracting shoulder blades laterally when at top of pullup.
Keep shoulder blades depressed inferiorly at all times during this exercise.
Calisthenics movement how to pullup

Shoulder blades V2

Keep shoulder blades retracted medially throughout this entire exercise
Keep shoulder blades depressed inferiorly at all times during this exercise.
FitnessFAQs How to pull up correctly

Grips

Use different types of grips to focus on different muscles.
Wide grip focuses on lats
Chin-up grip focuses on biceps and pecs
Neutral grip distributes force among lats, biceps, pecs, deltoids, triceps, oblique abdominals, trapezius
[Hands slightly wider than shoulders] is default.
Towel grip focuses on forearms and hand grip strength
Open Fit blog

Mistakes

Mistake: Incomplete range of motion

Mistake: Using kicks or momentum to pull oneself upward

Mistake: Dropping from top without slowing down

Mistake: Pulling up unequally with left and right hands

Mistake: Goose-neck == tilting neck backward to raise chin above bar
Keep neck in line with spine. Can tilt head forward to make a double chin that promotes better posture.

Mistake: Kipping == using body's vertical momentum to raise head/chin over the pullup bar

Mistake: Moving body in an arc in the sagittal plane when pulling up and lowering.
Correct: Moving chest vertically when pulling up and lowering.
FitnessFAQS pullup mistakes

Body postures

Hollow body posture requires engaging abs, which may distract from engaging back muscles, decreasing pullup performance.
Arched back only engages back muscles, increasing pullup performances.
In arched back posture, the chest needs to touch the pullup bar at the top.

Instead of crossing legs, squeeze legs, knees and feet together to keep lower body in tension.
FitnessFAQS pullup mistakes

Can [squeeze {quadriceps, glutes, ankles} medially and point toes] to keep lower body non-swinging, redirecting all upward momentum to the upper body.
Athlean X official pull up checklist

Isometric hold variation

Jump (using feet) until at top of pullup. Hold this position for 3 seconds for lowering.
Can VERY slowly lower body in a negative rep.
Sweat blog
Jeremy Ethier go from 0 to 10 pullups

Variation: Lowered bar progression AKA Inverted Row

Pull body up in inclined posture, keeping spine and legs straight and colinear
Lower bar height is more challenging.
Jeremy Ethier go from 0 to 10 pullups

Can use gymnastics rings instead of a bar.
Hybrid Calisthenics you can do pullups my friend

Can use monkey bars or parallel bars instead of a pullup bar.
Gymnastics Method

Jackknife Pullup

Can use gymnastics rings or TRX bands instead of a pullup bar.

TRX stands for "Total Body Resistance Exercise"

At bottom of exercise, butt doesn't touch ground, and legs are paralle to ground.
While pulling up, pelvis angle becomes straighter until being a straight line at the top of exercise.
Can elevate feet atop a chair instead of touching feet to ground.
Hybrid Calisthenics you can do pullups my friend
Start Bodyweight youtube
Start Bodyweight website
Minimalism Fitness pull up progression

Can hold one or both legs up for a more intense exercise.
Hybrid Calisthenics you can do pullups my friend

Can bend knees and keep soles of feet on ground to make this exercise easier.
Hybrid Calisthenics you can do pullups my friend

Variation: Resistance Band Pullup

Put one or both feet through resistance band to make pullup easier
Note that resistance band provides the least force at the top, precisely when the most assistance is needed.
Jeremy Ethier go from 0 to 10 pullups

Variation: Chair-Assisted Pullup

Can stand or squat on a chair underneath the pullup bar to use feet to push upward in doing an assisted pullup.
MoveSkill

Variation: Towel Pullup

Two towels is more difficult than one towel.
Ross Training
Jeff Nippard how to build huge forearms

Variation: Rings Pullup

Can rotate hands during pullup.
TrainingPal how to start training on rings

Variation: Archer Row

While one arm is rowing, the other arm is [pushing outward and tensing rear delt].
Non-rowing arm is kept straight at all times during this exercise.
Keep neutral grip (== palms facing medially) at all times during this exercise.
Tao Physique ultimate ring workout

Throughout this exercise, lower the chin as if holding an egg underneath chin.
Can lift knees at the same time that the upper back lifts off the floor, but most guides have feet on floor.
Or can keep feet frozen on the floor at all times during this exercise.
Keep neck in line with spine, not nodding forward.
Lift shoulder blades about 3 inches off ground.
Masterclass crunches
Howcast how to crunches

Mistakes

Releasing abs tension at bottom of exercise by letting shoulders flop onto floor

Shoulders should hover slightly above the ground
Abs should maintain (some minimum) tension throughout entire exercise

Using momentum to lift upper back off ground.
Lordotic back arch; should maintain hollow body arch
Very Well Fit
FitnessFAQs 5 ab mistakes

Avoid overdistending belly when breathing in
Contract abs to depress belly (if distended by breathing in) prior to moving up.
Athlean X crunch mistakes

Variation: Bicycle Crunch

Hands behind head, fingers NOT interlocked.
Lift legs up about 1 foot into the air.
Touch left elbow to right knee, and vice versa; contact happens above middle of abs
Return to starting position on ground after each rep.
Remember to rep slowly and consciously lift each shoulder blade off the ground.
Tone and Tighten youtube

Where to Place Hands

Hands behind head is preferred, so long as hands aren't forcefully pulling head forward; hands can gently support neck to alleviate neck tension.
Big difference between hand positions is the moment of inertia of the body about the pelvis
Jenny J Fitness youtube
Scooby1961 youtube

Variation: Oblique Crunch

Focuses intensely on oblique abdominals.
Butt is twisted 90 degrees.
Knees can be held together or apart, doesn't matter.
Higher shoulder can be slightly elevated off ground.
Legs and hips are completely stationary thoughout this exercise.
Scott Herman Fitness
Fit Father Project

Instructions

Bodyweight squat also called "air squat"
Can reach hands forward, parallel to ground, for balance.
Feet are slightly wider than shoulder width apart.
Rotate knees and/feet slightly laterally to stabilize leg posture.

The wider the feet, the more rotated the knees and feet.
Jeremy Ethier squat for growth

Knees can go in front of toes; not a health hazard.
Keep spine straight while squatting down.
HealthLine
Squat University
Calisthenics Movement fix your squat
Saturno Movement perfect squat

Keep butt above (or at) as knees at all times during this exercise.
Can step heels on elevated surface to increase ankle ROM and minimize lowering butt too much.
Jeremy Ethier how to squat properly

Mistakes

Raising butt before raising chest, causing leaning forward; instead, knees and chest should rise simultaneously.
Hunching (kyphosing) the back. Try keeping heels on an elevated surface.
Jeremy Ethier how to squat properly

Knees collapsing medially or collapsing laterally
Jeremy Ethier how to squat properly
Saturno Movement perfect squat

Variation: Barbell squat

Place bar atop trapezius muscles rather than onto neck.
Brace core as if expecting to be punched in the stomach.
MoveU youtube
Jeremy Ethier perfect squat

Knees and toes should move in the same direction in the horizontal plane

Before picking up bar, screw feet into the ground to create tension (tension where???)
Jeremy Ethier perfect squat

Before picking up bar, depress scapulae inferiorly, and pull bar down by tensing lats.
Also, breathe into stomach and tense abs to increase intra-abdominal pressure to stabilize the spine.
Squat University

Before picking up bar, tense quads, glutes, and core.
Squat University
Jeremy Ethier perfect squat

Keep lumbar spine neutral as if standing regularly rather than sticking butt out.

When standing up from the squatted posture, tense glutes to drive hips anteriorly.
Jeff Nippard how to front squat
Peter Roberts youtube

Barbell should remain vertically above arches of the feet
Jeff Nippard how to front squat

Grip bar slightly wider than shoulder width.
Grip bar solidly, not with hand flopping over the bar.
Starting Strength squat grip clarification

Variation: Front Squat

Back is more vertical in frontSquat than in backSquat.
In an Olympic squat, bar should be gently pressing against neck, and upper arms are parallel to ground.
When beginning to squat down, lordose back and push chest up and out.
Squat straight down, and so that entire upper body translates down uniformly.
Squat until thighs are parallel to ground.
Jeff Nippard how to front squat

Mistake: lowering elbows when squatting down.
Mistake: Raising heels off ground

But keep even pressure across front and back of foot by having the {big toe, pinky toe, heel} all solidly contact ground; leaning back to keep heels on ground will promote poor posture.

Mistake: pointing elbows backward. Elbows should be pointed downward.

Variation: Goblet Squat

Keep shoulder blades retracted medially when pushing up. Promotes straight spine.
Keep chin lowered so that neck has neutral position WRT spine.
Keep dumbbell as close to body as possible.
Scott Herman Fitness

Instructions

Depress scapulae at all times throughout this exercise.
Bending knees and/or crossing legs doesn't matter.
Forearm should be approximately 90 degrees WRT parallel bars
Calisthenics Movement the perfect dip
Well Tech muscles worked
Gynmastics Method

If there are multiple widths to choose from choose a width between the hands that is comfortable.
FitnessFAQs dip mistakes

Retract shoulder blades medially when dipping down, and protract shoulder blades laterally when pushing up.

Mistakes

Mistake: Locking elbows and resting at top of top; elbows should be straight at top but not locked.

Mistake: non-full Range of Motion; should dip down as deep as I can without injuring myself.
Should bend elbows at least 90 degrees
FitnessFAQs dip mistakes
Jeff Nippard dip bigger chest and shoulders

Mistake: Bowing torso forward while going down
Mistake: Excessively leaning torso forward (collinear with straight legs) while going down
Mistake: Excessively leaning torso backward so that back is vertical

Mistake: Flaring elbows laterally while dipping down
Elbows should be pointing backward (posteriorly) when dipping down.
Should keep elbows medially close to body

Mistake: Arching back when pushing up, due to fatigue

Mistake: Cheating the range of motion by bending hips/legs forward and leaning body forward at the same time.

Mistake: Cheating by swinging the body like a pendulum and using the swinging momentum to help complete reps.

Mistake: Kicking legs to produce upward momentum to help push up

Legs should be straight and squeezed together at all times during this exercise.

Mistake: Hunching back kyphotically

Mistake: Releasing tension and dropping from top to bottom of dip.
Should maintain tension to slowly raise and lower my body during the dip.
FitnessFAQs dip mistakes

Variation: Chest Dip

Point legs diagonally forward.
Flare elbows a bit laterally but not too much.
Squeeze chest at top of dip by pressing hands medially at top of dip.

Variation: Shoulder Dip

Lean body forward until it's a straight line about 30-45 degrees away from the vertical.
The greater the lean angle, the more challenging.

Variation: Single Bar Dip

Keeps legs straight and lift legs forward to maintain center of balance in horizontal alignment with bar.
Keep torso leaned forward at the same angle throughout the entire exercise.

Variation: Ring Dip

Requires more strength to stabilize the rings, compared to parallel bars.

Variation: Chair-Assisted Dip (AKA Bench Dips)

Keep neck in line with spine, eyes looking horizontally forward (rather than craning neck up/down.
Keep back straight and gently touch back to chair at all times during this exercise to avoid overly stressing shoulders.
Pause at top of dip to tense triceps.
Coach Nick Fitness

To make the chair dip harder, move feet further forward.

Mistake: relaxing & shrugging shoulders anteriorly and superiorly.
Can point fingers laterally to rotate shoulder blades posteriorly.
Keep scapulae depressed inferiorly at all times during this exercise.
Move torso vertically up and down, as far down as won't injure my shoulders.
Athlean X stop doing bench dips like this
EnviroFit Gym youtube

Variation: Bulgarian Dip

Upper arm is parallel to ground when fully dipped down.
Elbows is bent 90 degrees when fully dipped down.
Upper arms will point slightly backwards naturally, and that's OK.
Wrists are rotated 90 degrees between start and end of dip.
Wrists are rotated 90 degrees between start and end of dip.
FitnessFAQs perfect ring workout
GymFit by GymnasticsBodies thumbnail
Barbend Jakub Kowalski youtube bulgarian dips done right

Can do bulgarian dips diagonally across parallel bars too.
Remember to switch sides.
Jakub Kowalski youtube bulgarian dips done right

Less strain on neck and lower back compared to a regular crunch.
GymLess

Can grab onto a nonmoving bar behind the head instead of putting hands on the sides of the body.
When legs are lowered, tense abs to touch lower back to ground.
Curl knees toward face until lower back comes off the ground.
GymLess

Variation

Can instead keep lower back touching ground at all times
Skip the part where the butt comes off the ground
Straighten legs when moving knees away from face, but don't let legs/feet touch ground.
GymLess
Mind Body Soul how to do crunches

Variation: Weighted Reverse Crunch

Using straight arms, hold weight above head or above&cranial to head. Keep arms in same position throughout the entire exercise.
GymLess

Variation: Incline Garhammer Raise

Davis Diley amazing ab workout

Also called "Farmer's Walk" or "Farmer Carry".
Can do this between sets of another exercise.
Hold one dumbbell in each hand, and walk normally, taking regular-sized steps.
Keep dumbbells stable and non-swinging through this exercise.
Keep neck in line with spine, and tuck chin in so that the neck isn't jutting foward.
Athlean X forearm workout
Barbend: Emergen Performance youtube

Alternatively, heel-toe every step.

Keep weight about 1 inch away from thigh rather than touching thigh to add necessary challenge to resisting torso torque to the side.

Mistake: shrugging shoulders superiorly to compensate for forearm fatigue.
Should keep shoulders depressed inferiorly throughout this exercise.
Barbend

Grasp dumbbell/kettlebell using all five digits, not just the 4 fingers.
Barbend: Emergen Performance youtube

Variation: One-Arm Farmer's Carry

Also called "unilateral farmer's carry" or "suitcase carry".
Keep torso nonbending throughout this exercise.
Catalyst Athletics
Barbend

Mistake: Leaning body to one side to compensate for the weight on the other side.

Grip sledgehammer at center of mass using fist, and arm is vertically pointing down.
Rotate sledgehammer radially & ulnar-ly.
Can use rope grip of cable instead, keeping arm pointing vertically down.
If there is no sledgehammer, find another object with a medium-thick handle and large moment of inertia.
Athlean X perfect forearm workout

Grip sledgehammer at center of mass using fist, and arm in an L-shape, with hand pointing forward.
Rotate sledgehammer about the axis pointing forward.
Can use rope grip of cable instead
If there is no sledgehammer, find another object with a medium-thick handle and large moment of inertia.
Athlean X perfect forearm workout

Squeeze fists tightly to prevent bar from sliding away from fingers when becoming fatigued.
Relax shoulders, allowing scapulae to naturally be shrugged superiorly.
Pullup grip: Hands prone
This exercise decompresses the spine.
Active Body Osteo fix shoulder pain
Athlean X perfect forearm workout
GymLess

Variation: Supinated grip

Variation: Neutral grip

Variation: Towel Grip

More challenging for forearms than prone/supinated/neutral grip

Variation: Single Arm Dead Hang

More challenging than dead hanging with two arms

Variation: Active Dead Hang

Also called "scapula pullup"
Depress the scapulae inferiorly, and retract the scapula medially throughout the entire exercise.
GoPrimate youtube dead hang vs active hang

Optional: Alternate tensing and releasing scapulae.
Onnit great serratus anterior posterior exercises

Variation: Scapular Pull

Keep arms straight at all times.
Focuses on lats.
Is an advanced version of scapula pullup.
Gymnastics Method

Optionally, tense core, legs, and glutes throughout this exercise.
The Calisthenics School active hang vs passive hang
The Habitista

Variation: False Grip Dead Hang

More challenging than true grip dead hang
Can use gymnastics rings instead of pullup bar
Pull Up Mate
TrainingPal how to start training on rings

Lift legs slowly and controlledly up from 0 degrees to 90 degrees
This exercises focuses on lower abs.
Arms and chest stay almost completely stationary at all times during this exercise.
Mistake: Swinging legs; core should be engaged to reduce swinging.
GymLess
Obsession Climbing - climbing training

Variation: Hanging Knee Raise

Less challenging than hanging leg raise.

Variation: Hanging Reverse Crunch

Keep knees bent (not necessarily uniformly) at all times throughout this exercise.
When lifting, lean torso backward slightly.
Lift knees until calves are parallel to ground.
Curl pelvis underneath body to "show my ass to the person standing in front of me".
GymLess
Athlean X ab exercises

Variation: Toes to Bar

More challenging than hanging leg raise.
Can lean torso back slightly (or even as far back as vertical) when lifting legs up.
Can use momentum to lift legs up if too difficult; ultimate goal is to use no momentum to lift legs.
GymLess reverse crunches
Minus The Gym youtube

Variation: Hanging Corkscrews

Keep legs straight, and roll legs laterally when lifting.
Athlean X ab exercises ranked

Variation: Screwdriver

When raising knees, imaging contract abs to lift torso away from ground.
Davis Diley amazing ab workout

Variation: One Side Hanging Corkscrews in Dip Position

Roll (straight, pointing vertically down) legs 90 degrees when legs are lowered.
Athlean X holy trinity of ab training

Variation: Windshield Wiper

Legs rotate through entire range of angles in [-90, +90] degrees.
GymLess leg raises

Use abdominal muscles to pull legs upward rather than using hip flexors.
Athlean X holy trinity of ab training
Athlean X ab exercises ranked

Start in pushup position
Keep legs almost completely straight, and move feet forward until legs are almost perpendicular to the ground.
Use abdominal muscles to pull legs forward rather than using hip flexors.
Keep {toes, legs, knees} pinned together.
Can use a frictionless disc underneath toes instead of socks
Train Like a Ranger sliding ab tuck
Additional advanced variations available at Athlean X best abs exercise ever

Variation: Twist legs

Roll hips and toes side to side when going down.
Focuses on oblique abdominals.
Athlean X ab exercises ranked

Variation: Sliding Knee Tuck

Back should be approximately horizontal at fully tucked position.
Toes should be underneath hips at fully tucked position.
Live Lean TV Daily Exercises

Variation: Side to Side Knee Tuck

Focuses on oblique and transverse abdominals.
Squat with toes underneath middle of thighs.
Vim Trim

Lift upward until forearms are vertically pointing up.
Jeff Nippard how to build huge forearms

Use [thumbless/false/suicide] grip on barbell to prevent thumb from hooking onto barbell.

Can use neutral, flexed, or extended wrist grip.

Keep elbows pinned to sides of body.

If using dumbbells instead of barbell, keep dumbbell parallel to ground at all times during this exercise.
Men's Health

Wrap [one towel for each hand] around barbell's bar.
Gripping towels, pull barbell up and hold posture.
Jeff Nippard how to build huge forearms

Soak towel in water bucket. Wring towel, dripping water into bucket until water level returns to original height. Repeat.
Hands can be next to each other or on top of each other.
Iron Mind

Wrap string around the middle of a rigid tube, and suspend a weight at the end of the string.
Keep elbows close to body.
Jeff Nippard how to build huge forearms

Pinch 1-2 plates as hard as possible, and hold them to the side of the body in a standing posture. Hold still.
The heavier the plate(s), the more challenging this exercise.
Jeff Nippard how to build huge forearms

Variation: Single-finger Pinch

Use thumb and only one other finger
Jeff Nippard how to build huge forearms

Can kneel instead of stand to avoid using lower body to gain momentum in the shrug.
Athlean X best trap exercises
Men's Health

Mistakes

Bending elbows to lift the dumbbells.
Arms should be vertically pointing downward at all points during this exercise.
Jim Stoppani PhD shrug mistakes

Rotating shoulders (and shoulder blades) in a circle. Shoulders should only move up and down, not anteriorly/posteriorly.
Jim Stoppani PhD shrug mistakes

Clamping chin down when shrugging up. Head and chin should remain stationary at all times during this exercise.
Jim Stoppani PhD shrug mistakes

Also called "cable Y raise".
Can kneel instead of stand to avoid using lower body to gain momentum in this exercise.
Keep arms straight throughout this exercise.
Lift arms until arms are pointing vertically upwards.
Athlean X 6 best trap exercies
Fitness Volt muscles worked

Cable should be in same sagittal plane as the arm & foot that is NOT doing the cable pull.
Regular standing posture facing forward.
Contract scapula (the side being worked on) medially when pulling cable up, and protract scapula laterally when lowering cable.
Arm will be diagonal across torso when in lowered position.
Raise hand up to 11 o'clock.
MSP Fitness cable trap 3 raise

Always keep dumbbells NOT in contact with ground.
Lie on belly, and move dumbbells until arms are pointing straight cranially.
Dumbbell trajectory should be mostly cranial.
Athlean X 6 best trap exercises

Also called "prone Y raise".
If using bench, use 15 degree to 30 degree incline.
Keep stomach and pelvis in contact with bench to avoid using thoracic lordosis to help lift arms.
Can bend knees on bench or keep feet in contact with floor. Bending knees removes tension in lower back and refocuses exercise onto traps.
Palms are neutral--neither supinated nor pronated.
Livestrong muscles worked
Enterprise Fitness how to do Y raises correctly

Keep arms straight when lifting arms.
Lower arms until vertically pointing down.
[Retract scapulae medially and depress scapula inferiorly] at bottom before (or when) lifting arms.
Lift arms until they're slightly dorsal to the body's frontal plane.
Neck should be in line with spine, not lifting chin upward.
National Council on Strength and Fitness: Prone Bench Reaches I, Y, T, M, W
Enterprise Fitness how to do y raises successfully

Variation: Stick with weight

Clasp stick between thumb and index finger.
Can hang weights [at/from] the middle of the stick.
Enterprise Fitness how to do y raises successfully

Variation: Prone Raise on Floor

Keep spine neutral throughout this extended exercise.
Performance Course

Variation: Dumbbell Prone Y Raise

Can hold dumbbells in hands to make the exercise more challenging.
Ashley Borden Fitness

Variation: Rings Y Raise

Anchor cable above head.
Pull rope handles toward face until they reach eye level (or higher, such as forehead level).
When releasing, don't fully lock elbows straight, to avoid focusing on bicep.
KAGED youtube face pulls

Keep forearms in same slanted plane as {eyes, cable anchor, cable}

Flare elbows laterally.

Pull rope handles apart laterally when pulling toward face.

Mistake: Pulling cable to chest instead of to face
KAGED youtube face pulls

Variation: Shrug Face Pull

Anchor cable at floor or slightly lower than eye level.
When pulling toward face, elevate scapulae upward while retracting scapulae medially.
Athlean X 6 trap exercises

Variation: Rings Face Pull

When relaxed, arms are in front of body.
Move feet further from bar to make body more vertical and make the exercise easier.
FitnessFAQs the perfect shoulder exercise

At top of exercise, elbows are bent at 90 degrees, and upper/fore arms are [coplanar with or posterior to] frontal plane of body.
Can practice the motion by leaning back against a wall.

Scapulae should be protracted laterally at bottom and retracted medially at top for full Range of Motion.

Keep elbows in approximately the same transverse plane as the scapulae throughout this exercise.
FitnessFAQs the perfect shoulder exercise.

Mistake: using momentum to lift body forward.

Mistake: Hunching your back

Mistake: Leaning to far forward, which reduces tension on ring straps.

Mistake: Bending knees too much and allowing butt to bend.
Glutes and abs should be engaged to keep torso and pelvis collinear.

Variation: Dumbbell Face Pull

Bend over until back is almost parallel to ground.
Keep spine neutral throughout this exercise.
Jeff Nippard boulder rear delts

Low-intensity, no-equipment variation of assisted pullup.
Like in a regular pullup, retract scapulae medially when pulling forward, and protract scapula laterally when releasing.
Feet are at base of vertical pillar.
Hybrid Calisthenics you can do pullups my friend

Mistake: keeping body too lose and floppy; core, glutes, and legs should be tensed to keep legs, pelvis, torso, neck all collinear throughout this intensity exercise.

Keep palms facing medially or inferiorly throughout this exercise.
Retract shoulder blades medially throughout this exercise.
Imagine keeping forearms soft and floppy throughout this exercise.
Lead upward motion with elbows rather than with hands.
Lift dumbbells until arms are parallel to ground.
MasterClass muscles worked
Jeff Nippard shoulder focused full body thumbnail
Jeff Nippard capped shoulders

Arms at about 15~30 degrees WRT frontal plane.

Can tense lats to stabilize shoulders.
Mind Pump lateral raise

Sweep weight in a circular arc when lifting upward.

Slightly roll arms at top so that pinky is higher than index finger.
This technique focuses on lateral deltoid rather than anterior deltoid.
Jeff Nippard capped shoulders

Mistake: Hunching back and lordosing thoracic spine to help lift the dumbbell.
Should keep glutes tensed to avoid flopping hips around.
Mind Pump lateral raise
Jeff Nippard capped shoulders

Mistake: Releasing all shoulder tension at bottom of exercise.
Mistake: Letting weight drop uncontrollably from top position rather than slowly lowering the weight.
Jeff Nippard capped shoulders

Mistake: Weights in front of pelvis at bottom of exercise.
Weights should come down to sides of body with back neutral and collinear with legs.

Helps reduce hip thrusting

Mind Pump lateral raise

Mistake: Using too heavy a weight; even professionals usually use lighter weights for this exercise due to long moment arm.
Too heavy weight leads to poor form and usage of nearby muscles rather than focusing on deltoids.
Jeff Nippard capped shoulders

Mistake: Shrugging shoulders superiorly to help lift dumbbells. This focuses on traps rather than deltoids.
To minimize tension in traps and build mind-muscle connection, can do a very slow one-sided lateral raise rep, touching other hand to traps, and restarting&retrying when trapzeius tension is felt.
Jeremy Ethier why delts aren't growing
Athlean X bigger wider delts

To promote good form and minimize trap tension, can depress shoulders at same time as lifting dumbbell.
Jeremy Ethier why delts aren't growing
However, it's not strictly necessary to remove traps from a lateral raise
Sean Nalewanyj stop doing lateral raises like this

To promote good form and minimize trap tension, can lift weight by pushing weight laterally instead of pulling weight superiorly.
Also grip dumbbell lightly, not tightly.
Jeremy Ethier why delts aren't growing

Resistance Periodization 11 lateral raise mistakes

Variation: Alternating Delt Raises

Can alternate between front raise and lateral raise between reps.
bodybuilding.com alternating deltoid raises

Feet at base of cable.
Thread cable between legs.
Maintain very slight uniform bend in [the arm pulling the cable] throughout this entire exercise.
Non-moving arm is parallel to ground, and body& legs are straight and collinear.
Raise arm until arm is parallel to ground.
More intense contraction and purer muscle isolation at lowered arm position compared to dumbbell lateral raise.
Honest Strength Nutrition youtube
Barbell Rush muscles worked
Steel Supplements muscles worked

egyptian lateral raise arm lowered position

Lower arm until arm is pointing vertically downward.
This is so that the lateral delt maintains tension rather than releasing all tension.

Mistakes

Mistake: moving body to help lift cable.
Ryan Treadaway Killer shoulder workout for mass

Mistake: lifting cable partially in front of body, which focuses on anterior delts.

Variation: Leaning Dumbbell Lateral Raise

Same posture as egyptian lateral raise except using dumbbell.
Testosterone Nation best way to do lateral raises

Keep palms facing medially or inferiorly throughout this exercise.
Lift dumbbells until arms are parallel to ground.
Arms should be in sagital planes, not tilted laterally.
Colossus Fitness how to properly dumbbell front raise

Mistake: Shrugging shoulders superiorly to help lift dumbbells. This focuses on traps rather than deltoids.
To minimize tension in traps and build mind-muscle connection, can do a very slow one-sided lateral raise rep, touching other hand to traps, and restarting&retrying when trapzeius tension is felt.
Jeremy Ethier why delts aren't growing
Athlean X bigger wider delts

To promote good form and minimize trap tension, can depress shoulders at same time as lifting dumbbell.
Jeremy Ethier why delts aren't growing
Livestrong standing dumbbell front raise

To promote good form and minimize trap tension, can lift weight by pushing weight anteriorly instead of pulling weight superiorly.
Also grip dumbbell lightly, not tightly.
Jeremy Ethier why delts aren't growing

Mistake: leaning torso backward to help lift weight.
Torso should remain stationary throughout this exercise.
Should tense core and glutes to maintain upright torso posture.
Colossus Fitness how to properly dumbbell front raise

Mistake: Knuckles pointing medially.
Knuckles should point superiorly or anteriorly.

Variation: Alternating Delt Raises

Can alternate between front raise and lateral raise between reps.
bodybuilding.com alternating deltoid raises

Also called "Reverse Fly" and "Rear Delt Fly".
Lean torso forward 45 degrees.
Keep spine neutral at all times throughout this exercise, and tense core.
Keep neck in line with spine, not looking up/down.
Well Good how to reverse fly
Strength Log muscles worked

Flaring elbows out at 45 degrees WRT torso focuses on rear delt.
Flaring elbows out at 90 degrees WRT torso focuses on lateral delt and traps.
WuFitness dumbbell reverse flyes

Can grip using a pronated grip as well as a neutral grip.
Jeff Nippard boulder rear delts

Mistake: pulling elbows too far back, turning this exercise into a row instead of a fly.
Jeff Nippard boulder rear delts

Identical to bent over dumbbell row except pull weight up to chest rather than up to hips.
Flare elbow out at 45 degree angle.
Strength Log muscles worked
Shannon Billows Fitness thumbnail

Keep scapulae depressed caudally at all times during this exercise.
DAILY GYM WORKOUT BY CHAHAL how to rear delt row

Mistake: rolling body when pulling back. [Body should remain stationary and shoulders are square] at all times during this exercise.
Athlean X build rear delts

Turn palm supine while pulling upward to focus on rear delt.
Athlean X build rear delts

Squeeze glutes tightly at top of exercise.
Can hold top position for a few seconds before lowering.
Mens Journal

Variation: Weighted Glute Bridge

Jeff Nippard build great glutes

Rest upper back and scapulae on bench.
Keep feet flat on ground at all times during this exercise.
Place barbell in crotch.
Keep spine neutral at all times during this exercise.
Can rest elbows on bench, or not.
Can move feet further forward to emphasize glutes more than quads.
Press feet hard into the ground when lifting up.
Squeeze glutes tightly at top of exercise, as if I'm pinching a coin between my buttcheeks.
Jeff Nippard build great glutes

Tuck chin down so that eyes are looking forward rather than looking up.
Jeff Nippard build great glutes

Feet are a bit wider than shoulder width apart.
Flare feet out 15 degrees each laterally WRT sagittal plane.
Jeff Nippard build great glutes

At top of exercise, calves are perpendicular to ground, and thighs are parallel to ground.
At top of exercise, knees should form a 90 degree angle.
Jeff Nippard build great glutes

At bottom of exercise, hips are bent at 90 degrees.
Butt doesn't touch ground at bottom of exercise.
Jeff Nippard build great glutes

Contract abs at top of exercise to rotate pelvis in order to pull glutes upward and prevent lumbar stress.
Jeff Nippard build great glutes

Mistakes

Mistake: lowering barbell quickly rather than lowering barbell controlledly.
Jeff Nippard build great glutes

Mistake: Raising & tensing lower back instead of contracting glutes.
Can contract glutes harden when lower back is neutral rather than lordosed.

Inspire USA Foundation muscles worked

Setup

Barbell is directly above middle of feet.
Feet are hip-width apart.
Davis Diley how to deadlift 5 simple steps

Kyphose pelvis and lumbar.
Jeremy Ethier the perfect deadlift

If pelvic bones are cause pelvic kyphosis when bending down, can widen distance between feet and do this yoga frog pose exercise to check if pelvis stops kyphosing.
Jeremy Ethier stop doing deadlifts like this, save your spine

Tense lats by punching hands downward.
Jeremy Ethier the perfect deadlift

Grab barbell slightly outside shin width, keeping shins stationary WRT barbell.
Davis Diley how to deadlift 5 simple steps

Bend knees forward until knees are vertically above barbell, and hips are a bit lowered consequently.

Hips are at elevation halfway between knees and shoulders, when bar is gripped on ground.
Squat University ultimate deadlift tutorial

Push knees laterally until they touch the arms.
Davis Diley how to deadlift 5 simple steps

Push chest forward until spine is neutral. Depress scapulae inferiorly.
Davis Diley how to deadlift 5 simple steps

Tense core.
Jeremy Ethier the perfect deadlift

Tense lats again pulling bar posteriorly toward body.
Reduces stress on back by keeping bar close to body.
Squat University ultimate deadlift tutorial

The Pulling Motion

Pull barbell vertically up, keeping bar in contact with shins the entire time.
Thrust hips forward while pulling upward.
Press feet hard into the ground to lift weight.

Balance [body + barbell] weight in middle of foot, not toes nor heel.
Barbell Logic Maintain Midfoot Balance While Lifting Weights
Squat University how to romanian deadlift

Mistake: rounding back while lifting. Back should remain neutral at all times during this exercise.

The Releasing Motion

After lowering bar beneath knee height, bend knees forward to keep shins in contact with bar.
Gently touch the barbell to the ground, don't drop the barbell uncontrollably.

Variation: Dumbbell Deadlift

Hands are in approximately the same position as with a barbell.
Wrists rolled so that dumbbells are at 45 degree angle.
Lift dumbbells straight up and down.
Otherwise same motion as barbell deadlift.
Mistake: bending arms to help lift weight. Arms should remain pointing straight down at all times during this exercise.
Scott Herman Fitness
Fit Father Project dumbell deadlift technique

Variation: Mixed Grip ("Alternate Grip")

More grip strength than homogeneous grips
Powerlifting Technique

Variation: Romanian Deadlift (RDL)

Keep knees bent no more than 15 degrees away from straight line, instead bending at hip.
Focuses on hamstring.
When lowering, [imagine hips moving posteriorly rather than chest moving inferiorly] in order to minimize kyphosing lumbar.
Lower as far down as possible without kyphosing lumbar.
Strength Log romanian deadlift

Keep shins perpendicular to ground throughout this exercise.
Can imagine an invisible wall touching the front of knees, preventing knees from moving forward.
Jeff Nippard romanian deadlift

Can put thin plates underneath toes to stretch hamstrings more intensely during this exercise.
Jeff Nippard romanian deadlift

Mistake: Moving butt inferiorly while lowering bar. This detracts from good form and spinal posture.
Jeff Nippard romanian deadlift

Variation: Single Dumbbell Deadlift

Live Lean TV Daily Exercises

This exercise heavily focuses on hamstrings.

Instructions

Grip barbell slightly wider than shoulder width.
Rest the bar upon rear delts ("low bar" position)
Putting the bar on the "high bar" position can make the bar slip onto neck, which is dangerous.
Jeff Nippard how to good morning

Grip bar without letting bar rest on palm.

Neck is jutting forward slightly.
Elbows pointing backward slightly.
If elbows are directly underneath bar, can cause wrist and elbow pain.

Tense thoracic cavity by taking a deep breath and "pushing hard" while keeping airway closed.
Tense spinal erectors isometrically, exerting force that lordoses lumbar while keeping lumbar neutral.
Tense spinal erectors to slightly lordose lumbar. This stretches the hamstring so that when bending down, the lowering motion stretches hamstring more.
Retract shoulder blades medially.
Jeff Nippard how to good morning
Renaissance Periodization good morning mistakes

To begin lowering, stick butt out posteriorly.
While lowering, keep calf as vertical as possible.
Lower as much as possible while keeping lumbar neutral.
At bottom of exercise, bar should be approximately be vertically above toes.

Mistakes

Mistake: moving knees forward, turning the Good Morning into a Squat.

Mistake: Locking knees throughout this entire exercise. Overly strains knees.
Renaissance Periodization good morning mistakes

Mistake: Bending knees forward to help lift weight up.
Renaissance Periodization good morning mistakes

Variation: Single Dumbbell Good Morning

Barbend muscles worked

Can use barbell instead of dumbbell
Can also vary distance between hands to find the perfect grip width that elicits maximum tricep contraction.

Mistake: wiggling elbows during this exercise.
Elbows remain stationary WRT body at all times during this exercise.
Elbows should flare only a little bit away from sagittal plane.
Can use non-dumbbell-holding hand to push elbow superiorly.
Mind Pump skull crushers

skull crusher bend elbow angle different

Different fitness trainers have different opinions about whether elbows [should/can] move.
Can alternatively hold dumbbells/barbell at an angle WRT vertial when at top, to always keep tension in triceps.
Keep scapulae retracted medially throughout this exercise.
Have [90 degree angle or less] bend at elbow when at bottom of this exersise.
Can lower weight to different parts of face and to different elevations.
Max Euceda youtube
Renaissance Periodization

Mistake: Locking elbow at top and releasing tricep tension.
Tricep should maintain tension at all times during this exercise.
Mind Pump skull crushers

Can move elbows inferiorly (instead of superiorly) when lowering, to make elbows more comfortable.
Renaissance Periodization

Can alternate legs between reps or keep same leg for each rep.
Can separate upward motion and downward motion with a short pause at the top of this exercise.
Explosively move upward.
Men's Health calf workout
Overtime Athletes

Stand with feet apart at hip-width, and toes pointing forward.
Toes about 2 inches behind box, at bottom of exercise.
The entire front foot should be atop the box, not just the toes.
Get Exercise Confident

Front knee directly above toes.

Mistake: Pushing off rear leg for momentum.
Front leg should be exerting force to push body upward. Near top of exercise, drive hips forward to complete the step-up.

Mistake: Getting into squat position near top of exercise, then using both feet to "squat" up. This can mean the box is too high.
Torso should be vertical at all times during this exercise; the more the torso leans forward, the less focus on leg muscles.
This issue is more prevalent when carrying heavy additional weight.
Overtime Athletes
Mind Pump TV step up variations

Rear foot far behind front foot means glutes are more targetted.
Rear foot near front foot means quads are more targetted.

Mistake: uncontrollably dropping down to bottom of exercise.
Moving down should look exactly like moving up but in reverse.

Mistake: twisting knee away from its sagittal plane at any point during this exercise.
Get Exercise Confident

Variation: Weighted Box Step Up

Mistake: swinging dumbbells forward when stepping up.

Variation: Balance At Top

To fix the issue where both feet are exerting force near the top of the exercise, can attempt to balance on one foot for a few seconds at the top of the exercise.

Variation: Reverse Box Step Up

Heavily focuses on quads.
Upper leg should be exerting strength, not lower leg.
When moving down, tense quads to decelerate the downward motion controllably rather than uncontrollably dropping to lower position.
Mind Pump TV
Endurance Hour

Variation: Side Box Step Up

Also focuses on hip adductors.
Keep upper knee approximately [vertical above upper foot].
Mind Pump TV

Setup & Posture

The closer together the hands are, the more tricep is targetted.
Too wide grip causes shoulder injury and less ROM.
Perfect grip width is where, upon lying down flat on back, elbows are flared 45 degrees away from torso, and hands are in line with nipples.

Use true grip (opposable thumbs) rather than false grip to avoid bar tumbling down mid-rep.

Rectify wrists as if punching the ceiling.

Eyes should be vertically underneath bar.
If head is moved too cranially, bar may hit support rack when pushing upward.

Move feet backward so that knes are directly above middle of feet.
Can move feet more cranially if desired, as long as both feet are flat on ground.
Can splay thighs wider if desired.
Jeremy Ethier bench press
Sean Nalewanyj 12 bench press mistakes
Squat University the ultimate bench press tutorial

Muscle Stabilization Before Lifting Off Bar

Tense quads to push feet downward.
Tense glutes to push knees apart laterally.
Jeremy Ethier bench press

Tense lats as if pulling bar caudally.

Push chest outward so that lumbar lifts off bench about 1 inch.

Take a deep breath and brace core as if preparing for a stomach punch.

Tense quads to resist transverse jiggly motion.

Liftoff/Unrack

Move bar so that bar is directly above shoulders.
Tense lats by imagining snapping the bar in half.

Retract scapulae medially at all times during this exercise.
Sean Nalewanyj 12 bench press mistakes

Benching Motion

Instead of letting gravity pull weight down, actively retract scapulae medially and pull weight down.
Move weight down until bar touches nipples.

Flare elbows at 45~70 degrees away from mid-sagittal plane when lowering bar.
Jeremy Ethier bench press

Forearms should be perpendicular to bar at bottom of this exercise. If forearms are at another angle, change grip width.
Jeremy Ethier bench press

Viewed from the side, bar should fall in an arc, not straight up & down.
Jeremy Ethier bench press

Mistake: letting bar bounce off chest.
Should target chest more by pausing 0.5 seconds at bottom of this exercise.
Mistake: Relaxing tension at bottom of this exercise, letting body provide the normal force supporting bar.
Jeremy Ethier bench press

When pushing bar up from chest, tense quads (pushing feet down and foward) for torso stability.
When pushing bar up from chest, imagine pulling forearms together medially to contract pecs more.

Mistake: lifting butt off the bench when pushing up.
[Glutes should be tensed, and butt should remain in contact with benc] at all times during this exercise.
Jeremy Ethier bench press
Sean Nalewanyj 12 bench press mistakes

Mistake: lifting neck off bench or pushing head into bench.
Head should always be relaxing atop bench at all times during this exercise.

Variation: Incline/Decline Bench Press

Angle of elevation/depression is usually 15~30 degrees.
Same posture as regular bench press except...top position of bar is vertically above shoulders, bottom position of bar is above nipples.
Same {elbow flare, foot posture, muscles braced, back arched} as in flat bench press.
Incline bench focuses on upper pecs.
Decline bench focuses on lower pecs.
Scott Herman Fitness
Kustom Kit muscles worked incline decline

Variation: Guillotine Press

Keep shoulders shruggled cranially at all times during this exercise.
Elbows are flared at 90 degrees WRT mid-sagittal plane when at bottom of this exercise.
Bar at bottom position is at clavicles.
Focuses on upper pecs.
Total Fitness Bodybuilding
WellFit personal training

Variation: Dumbbell Bench Press

Can use pullup grip or neutral grip.
Athlean X dumbbell bench press

Can tilt dumbbells (about a horizontal axis) while pushing upward, leading with thumbs, to focus on front delts more.
Can tilt dumbbells (about a horizontal axis) while pushing upward, leading with pinkies, to focus on triceps more.
Athlean X dumbbell bench press

bench press dumbbell forearms bend mistake

Mistake: bending forearms medially when lowering dumbbells. This reduces moment arm, reducing tension on chest.
Jeremy Ethier stop doing dumbbell press like this

Mistake: slamming dumbbells together at top of this exercise.
Should stop moving dumbbells up & medially when arms are vertically pointing upward above shoulders.
Jeremy Ethier stop doing dumbbell press like this

Can do dumbbell bench press on inclined/declined bench too.

Pinch legs and feet together.
Contract abs to push lumbar into ground.
Lift legs until pelvis stops touching the ground.
Knees can be VERY slightly bent. Must maintain constant knee angle through this entire exercise.
From to of exericse, lower legs until feet are a few inches from ground.
[Keep legs straight and tense glutes] at all times during this exercise.
GymLess muscles worked

If back is still arched, can put hands (supine, prone, doesn't matter) underneath butt.

Mistake: [Forgetting to curl pelvis at top of exercise], which only works hip flexors and doesn't focus on abs.
Fit Father Project lying leg raises

Variation: Bench lying leg raise

Grasp bench with hands more cranial to head.
Hang thighs off edge of bench to have greater range of motion.

Variation: Side Leg Raise

Focuses on obliques and hip abductors.
Is easier than regular lying leg raise.

Variation: Weighted Lying Leg Raise

Squeeze feet together to hold dumbbell while doing lying leg raise.

Variation: Knee Raise

Easier variation of lying leg raise
Hybrid Calisthenics leg raises

Variation: Bent Lying Leg Raise

Easier variation of lying leg raise
Hybrid Calisthenics leg raises

Variation: Swiper

Hands swipe under pelvis.
Athlean X ab exercises ranked

Feet can be pinned together or shoulder-width apart.
Fitstop muscles worked
Micha Schulz youtube The Problem With Ring Flies

Keep arms VERY slightly bent throughout this exercise.
To make exercise more challenging, can move feet posteriorly to make body more parallel to floor.
BodySpicer chest flies with gymnastics rings

Keep wrists straight in order to push with the most force.
Saturno Movement ring workout

Unlike pushup, keep scapulae protracted laterally at all times during this exercise.

Retract scapulae medially before pushing up.
Protract scapulae laterally after lowering down.
Muscles and Strength muscles worked
Strength Log muscles worked
Mayoclinic muscles worked

Can lift toes off ground OR keep toes on ground during this exercise; doesn't matter.
Saturno movement rings workout

Mistake: jutting neck forward. Can keep neck relaxed by tilting head back to look a the ceiling.
Saturno movement rings workout

Can make this exercise less challenging by moving feet backward to make body more perpendicular to floor.
Saturno movement rings workout

Instructions

Can [not extend all the way] to make this exercise less challenging.
Can pause for 1 second at full extended position to make this exercise more challenging.
Can use measuring tape to ensure that each rep uses the full range of motion. Can also position a wall cranial to the head so that the ab roller has to gently touch the wall each rep, guaranteeing a full ROM.
Keep feet on ground at all times to make exercise easier.
Keep knees bent at same angle on at all times--lifting feet off floor when body is fully extended--to make exercise harder.
FitnessFAQs ab wheel mistakes

Mistake: When return to contracted position, pulling ab wheel using arms.

This is a great way to focus on lats, btw.
Athlean X ab wheel

Mistake: When return to contracted position, pulling ab wheel by bending knees and moving pelvis backward.
Should return to contracted position by contracting abs.
Mind Pump TV ab wheel

Mistake: Lordosing lumbar and thoracic spine.
Should instead contract abs to [tuck tailbone and kyphose lumbar & thoracic spine] throughout this exercise.
Mind Pump TV ab wheel

Keep hip angle greatly obtuse to minimize hip flexor tension and maximize ab tension.
FitnessFAQs ab wheel mistakes

Mistake: bending elbows at any time during this exercise.
Elbows should be fully straight (except maybe SLIGHTLY bent to avoid locking out elbows).

Mistake: Releasing ab tension when body is fully retracted.

Variation: Ring Rollout

Knees are directly beneath pullup bar.
To make exercise more challenging, stand with knees straight, feet directly beneath pullup bar.
Saturno Movement gymnastics rings workout

Keep upper arms at same angle WRT torso at all times during this exercise.
Keep torso and thighs (and calves if not bending knees) perfectly straight throughout this entire exercise.
FitnessFAQs perfect ring workout

Can make body more parallel (bending knees if desired) to make this exercise more challenging.
Gymnastics Method 3 bicep curls with rings

Variation: Behind The Body Bicep Curl

Keep upper arms at same angle WRT torso at all times during this exercise.
Keep torso and thighs (and calves if not bending knees) perfectly straight throughout this entire exercise.

Variation: Side Bicep Curl

Keep shoulder relaxed, not tensed/shrugged.

Rings closer to ground means more difficult.
Keep elbows tucked close to when retracting.
BodBot muscles worked
FitnessFAQs perfect ring workout

Can raise upper arms past ears for additional tricep stretching.
FacePull TiToX bigger triceps bodyweight only

Mistakes

Mistake: Tilting too far forward on toes
FacePull TiToX bigger triceps bodyweight only

ring tricep extension bend hip hollow body

Mistake: Bending more at the hips when retracting.
Body should remain in constant hollow body pose throughout this exercise.

Back should remain neutral at all time during this exercise.
[Body will naturally move a bit forward, and torso will become diagonal] when lowering.
Can use parallettes for greater range of motion (since head doesn't crash into ground).
Masterclass muscles worked
FitnessFAQs ultimate handstand pushup tutorial
Freeletics muscles worked

Can also put hands on boxes for greater range of motion.
Saturno Movement 15 minutes handstand pushup

Mistake: elbows bending backward behind wrist. This also causes back to lordose.
Elbows should always be directly above wrist.
Saturno Movement 15 minute handstand pushup

Variation: Chest-To-Wall handstand pushup

Try to rest feet against wall as gently as possible.
Harder version of pike pushup.
Push body upward rather than toward the wall.
FitnessFAQs ultimate handstand pushup tutorial

Variation: Back-To-Wall handstand pushup

handstand pushup back to wall too far out

Mistake: Hands are to far from wall, causing back to lordose.

Mistake: Hands too wide and elbows flared too far out from body. This tenses chest more than shoulders.

Keep forearms approximately parallel to ring straps at all times.
Keep forearms pinned to sides of body at all times during this exercise. Flaring elbows focuses on rotator cuff.
Red Delta Project rings pushup progression
Marks blog muscles worked

Can make body more parallel to ground to make this exercise more challenging.

Can elevate feet to make exercise even more challenging.

Keep core tensed, legs together, and legs straight.
Virtuous Fitness ring dips how to progress

Touch shoulder to ring at bottom of dip.
FitnessFAQs hidden benefit of dips

Lock elbows by rotating elbows at top of dip.
FitnessFAQs hidden benefit of dips

Variation: Resistance Band Dip

Can use resistance bands attached to rings to make dip easier.
Virtuous Fitness ring dips how to progress
The Movement Athlete how to do ring dips

Variation: Foot-Assisted Dip

Can either [keep legs straight and pivot at the heels] or [keep feet planted flat on ground and bend knees].
Or can touch toes to ground behind body.
Virtuous Fitness ring dips how to progress

Variation: Bulgarian Dip

Upper arm is parallel to ground when fully dipped down.
Elbows is bent 90 degrees when fully dipped down.
Upper arms will point slightly backwards naturally, and that's OK.
Wrists are rotated 90 degrees between start and end of dip.
Wrists are rotated 90 degrees between start and end of dip.
FitnessFAQs perfect ring workout
GymFit by GymnasticsBodies thumbnail
Barbend Jakub Kowalski youtube bulgarian dips done right

Can do bulgarian dips diagonally across parallel bars too.
Remember to switch sides.
Jakub Kowalski youtube bulgarian dips done right

Variation: Ring Chair Dip

The Movement Athlete how to do ring dips

GymLess muscles worked

Torso and legs should make a V shape that has mirror symmetry.

Mistake: rotating so much that the bellybutton points to the sides.
Keep bellybutton pointing forward or forward-ish at all times during this exercise.
Get Exercise Confident

Can put feet on ground for a less challenging exercise.
Keep back straight (can be slightly kyphosed) at all times during this exercise.
Get Exercise Confident

Mistake: Moving legs opposite arms to counterbalance body.
Should keep legs stationary at all times to fully engage core.
Get Exercise Confident

Mistake: When holding weight in hands, putting weight down on ground when rotated most laterally and releasing abdominal tension.
Weight should remain in midair at all times during this exercise.
Get Exercise Confident

Mistake: failing to rotate shoulders and upper body
Should drive elbows back, as if rowing, when rotating to ensure proper upper body rotation.
Athlean X shorts russian twist

Also called "shoulder row" and "lat fly".
Hair should sweep underneath the bar
Retract shoulder blades medially when swinging forward, and protract shoulder blades laterally when swinging backward.
Gymnastics Method top 10 gymnast back exercises

Instructions

Hands are shoulder width apart.
Push scapula posteriorly at bottom of pullover.
Do regular pullup while swinging straight legs upward.
Visualize pulling bar toward waist.
Hips solidly contact bar (to lower moment of inertia) when vaulting body over bar.
Shift weight backwards to lower legs.
Fully extend triceps at top of muscle-up.
Ashton Fitness youtube

Can dismount by lowering body behind bar or vault back over bar again.
Ashton Fitness youtube

This exercise is only recommended after accomplishing 10-15 regular pullups.
Austin Dunham Youtube

Keep torso, hips, and thighs, and calves collinear at all times during this exercise.
At top of exercise, touch chest to bar.
The Hybrid Athlete muscles worked
exercise.com muscles worked

Can use different rigid leg postures to reduce the moment of inertia and make this exercise easier.

Can use elastic band to make exercise easier.

Variation: Ice Cream Maker on Gymnastics Rings

Marcus Filly thumbnail

Can rotate hand grip during the exercise.
Can move elbows laterally and posteriorly when pulling up to focus on trapezius more.
Gymnastics Method epic gymnast upper body

Variation: Buttermaker

More challenging version of Ice Cream Maker exercise.
Draw a big circle using the feet.

Variation: Legs-Assisted Ice Cream Maker

Rising motion is identical to pullup.
Keep scapulae retracted medially and depressed inferiorly at all times during this exercise.
Gymnastics Method epic gymnast upper body

ice cream maker legs assisted rocking feet

Can put feet flat on ground or rock back and forth on heels and toes.
Gymnastics Method epic gymnast upper body

Can elevate feet instead of bending knees.
Gymnastics Method epic gymnast upper body

Lumbar should be in full contact with ground.
Touch elbows to knees.
Squeeze legs together medially at all times during this exercise.
Thoracic spine should peel off the ground, kyphosing, rather than all coming off ground at once.
Keep feet off ground at all times during this exercise.
Mind Pump TV v sit up
Very Well Fit muscles worked

Mistake: contracting hip flexors and lower back instead of contracting abs.
Mistake: Explosively using leg and torso momentum to crunch.
Mind Pump TV v sit up

Instructions

Can use bricks or chairs on the ground instead of parallel bars.
Point toes and keep legs straight and squeezed medially together.
Is an isometric exercise with no movement.
Keep head and neck in line with torso.
Fully lock elbows.
Shape.com muscles worked

Keep scapulae depressed inferiorly at all times during this exercise.
Keep scapulae neither retracted medially nor protracted laterally during this exercise.
Gymnastics Method how to L sit step by step

Mistake: kyphosing thoracic spine and pelvis moving behind arms.
Pelvis should remain strictly between hands.

Variation: Alternating Leg Raises

Easier variation to help progress toward standard L-Sit.
Gymnastics Method How to do L-sit

Variation: Tucked L-Sit

Can tuck knees in and make calves (approximately) perpendicular to ground to make exercise easier by reducing moment of inertia.
Can lean back a bit as long as pelvis isn't behind hands.
Can tuck one leg and extend the other leg.

Variation: Tucked Leg Extension

Hold extended posture a few seconds per rep, increasing the time held gradually over many days.

Variation: Leg Raise to L-Sit

Variation: V-Sit

Advanced version of L-Sit
Start by bending back as if reaching for toes, with scapulae retracted medially.
Saturno Movement learning V sit

Pull upward as high as possible without causing injury. Can pull to sternum height or pull to forehead height.

The higher the motion, the greater the ROM and lateroid deltoid activation.

Distance between hands is shoulder width. Can be wider or narrower.
Very Well Fit muscles worked
Resistance Periodization controversial upright row

Mistake: moving wrists higher than elbows, except when elbows are already above shoulders.
Should lead upward motion using elbows.

Mistake: Letting gravity lower barbell. Should lower the barbell controlledly instead.
Resistance Periodization 11 upright row mistakes

Mistake: Raising arms forward in an arc when pulling upward. This focuses on front delts instead of side delts.
Should pull straight up.
Resistance Periodization 11 upright row mistakes

Mistake: Thrusting hips forward to help lift barbell. Should instead keep torso and legs frozen throughout this entire exercise.
Resistance Periodization 11 upright row mistakes

Can keep upright back posture constant throughout entire exercise.
Can also lean forward 10-15 degrees constantly throughout entire exercise.
Use whichever posture feels more comfortable and activates lats more.

Can also use weightlifting plates instead of dumbbells.
James Grage get wider shoulders

If using barbell, hands and elbows are shoulder-width apart.
KAGED preacher curls
Dmoose muscles worked

Triceps should rest flatly on diagonal fabric.
If armpits aren't snug at crest of fabric and/or triceps aren't resting flatly on diagonal fabric, then seat position is too low.
KAGED preacher curls

Mistake: Elbows drifting laterally over time. This focuses tension on muscles other than the bicep.
Elbows should remain stationary at all times during this exercise.

Mistake: Releasing bicep tension at bottom of exercise.
Should always maintain bicep tension at all times during this exercise.
Can make range of motion smaller (near elbow angle 90 degrees) if larger range of motion has lower bicep tension at extremal angles.

Mistake: Rocking torso back and forth to help lift weight.
Torso should remain stationary at all times during this exercise.

Mistake: curling wrist at bottom of exercise, making exercise focused on wrist rather than on bicep.
Instead, wrist should remain in line with forearm at all times during this exercise.
Can hold weight at 45 degree angle, resting on wrist, so that wrist rotation would NOT be part of weight lifting motion.
Jim Stoppani PhD preacher curls properly

Keep elbows locked at all times during this exercise.
Keep scapulae retracted medially and depressed inferiorly at all times during this exercise.
GymLess muscles worked
FitnessFAQs secret front lever exercise
Tao Physique the ultimate ring workout
The Sustainable Training Method front lever tuck rings

Can imagine pulling the bar toward the hips in a circular arc.
Simonster Strength front lever tutorial

Mistake: Bending elbows when getting fatigued. Elbows should remain straight at all times during this exercise.

Mistake: Bending hips when getting fatigued. Hips should remain straight at all times during this exercise.

front lever legs extend shoulder misalign

The more the legs are extended away from tucked position, the move shoulders will naturally misalign vertically with hands.
Simonster Strength front lever tutorial

Variation: Tucked Front Lever

Hold this isometric position.
Can start with feet elevated or bar closer to ground for less challenging exercise.
Hips and shoulders should be at the same height.
Simonster Strength front lever tutorial

Variation: Front Lever Straddle

Slightly less challenging than standard front lever.
Identical to Front Lever except legs are split open.
Body still remains horizontal.
Simonster Strength front lever tutorial

Variation: Front Lever Raise AKA Front Lever Pull

Can make ROM the bottom quarter, then top quarter, or the full 180 degrees, to vary exercise intensity.
Mistake: lowering using gravity rather than using muscles to slow the (eccentric) lowering part of the exercise.
Mistake: Bending the hips or knees; hips and knees should be straight at all times during this exercise.
Decelerate to a full stop at the bottom to ensure optimal challenge in this exercise.
Workout Temple front lever raise

Variation: Feet Supported Front Lever Raise

At top position, hands should be fully extended upward to grip pullup bar or rings, and [torso & legs] are horizontal.
To increase difficulty, pull bench/chair closer to bar.
Simonster Strength front lever tutorial

Variation: Front Lever Pull Up

Using rings or parallel bars gives greater ROM than pullup bar.
Can tuck knees to be cranial to hips.
Can tuck knees to be caudal to hips ("advanced tuck").
Can tuck one knee.
GymLess how to front lever
Micha Schulz frotn lever pull up unlocked

Barbend muscles worked

Stand with balls of feet touching the corner of the ground platform.
Can pause for 1-2 seconds at top of exercise, squeezing calves isometrically.
Should pause for 1-2 seconds at bottom of exercise to prevent achilles tendon's "bouncing back" from reducing exercise intensity.
Standing on a platform yields greater ROM than standing on flat ground.
Jeff Nippard force calves to grow
ISSA Online

Mistake: pointing toes medially or laterally; toes should be pointed forward at all times during this exercise.
Redefined Health calf raise exercise demo

Mistake: Bending and straightening knees to use quads to help do this exercise.
Knees should be straight, and quads should be flexed to focus only on calves.

Variation: Single Leg Calf Raise

Helps prevent calf asymmetry
Jeff Nippard force calves to grow

Variation: Explosive Calf Raise

Can bend knees slightly
Explosively move upward as if jumping, but without toes losing contact with platform/floor.
Jeff Nippars force calves to grow

Variation: Seated Calf Raise

Mistake: Pulling weight up using hands.
Mistake: Leaning back to use torso momentum to help lift weight.
Should keep back straight and frozen at all times during this exercise.
Can use hands to grip sides of seat in order to prevent [using hands to help lift weight].

Variation: Standing Calf Raise Machine

Top position is where torso and legs are a straight line.
Bottom position is the lower that the torso can go without kyphosing spine.
Legs can be horizontal or 45 degrees from the vertical.
Steel Supplements muscles worked
Fitness AI hyperextension
Bodybuilding.com youtube hyperextensions back extensions

Rotate toes outward a little bit to better focus on glutes.
Criticalbench grow glutes 45 degree hyperextension

Mistake: Apex of pelvic padding is too high, causing [thoracic spine to kyphose and limiting ROM] when lowering body.
Apex of pelvic padding should be vertically beneath iliac crest, and spine should remain neutral at all times.
Alternatively, kyphosing thoracic spine is good form.
Squat University
Criticalbench grow glutes 45 degree hperextension

back hyperextension round shoulders back

Can [protract shoulder blades laterally and anteriorly] and [tuck chin down] to prevent lower back from lordosing at top of exercise.
Susan Niebergall Fitness glutes on fire

Mistake: Raising torso past [parallel to legs].
Top position should be no higher than [parallel to legs], and lower back should remain un-arched at all times during this exercise.
Coach PJ Nestler back extension doing it wrong

Can use only one leg to increase challenge.
Mark Bell Super Training Gym bulletproof spine knees over toes guy

Variation: Parallel Bars Back Hyperextension

From Cataldi Park patron.

Can bear-hug plate weight to increase challenge.
Susan Niebergall Fitness glutes on fire

Variation: Side Bend

Can hold a dumbbell on lower hand to increase challenge.
LPS Athletic side bend
Workout Labs muscles worked
Mike Shreridan Health Coaching side bend

Feet can be together or shoulder width apart.
Hands and arms pointed cranially as if diving.
XHIT Daily thumbnail
Set for Set muscle worked

Hold position for 2-3 seconds at top of exercise.
Squeeze glutes while lifting legs off ground.
FitFather Project

Mistake: lifting neck upward; neck should be neutral with spine at all times during this exercise.
Mistake: Pointing toes; this changes the exercise's focus from the core/back to the legs.
Should keep abdominals tensed at all times during this exercise.
Very Well Fit supermans

Mistake: Bending knees to get feet higher.
Knees should remain straight at all times during this exercise.
Colossus Fitness supermans

Variation: Alternating arms/legs

Colossus Fitness supermans

Tips & Links

Learn the Cable PullThrough

Bend over at the hip at 90 degrees.
Cable emerges from ground level.
Arms should be behind ([dorsal/posterior] to) the torso at peak contraction.
Jeff Nippard The Worst Triceps Mistake

Variation: Standing cable tricep kickback

Grab cable beam, put toes at base of cable beam, and lean back.
Arm should be posterior to the torso at peak contraction.
Jeff Nippard The Worst Triceps Mistake

Variation: Dumbbell tricep kickback

WeightTraining.Guide Dumbbell kickback

Variation: Two-arm dumbbell tricep kickback

WeightTraining.Guide Standing two-arm dumbbell kickback

General Tips for all exercises

Tips

Variation: Spider Curl

Variation: Barbell 21's

Variation: Zottman Curl

Variation: Incline Dumbbell Curl

Variation: Arnold Curl

Variation: Concentration Curl

Links

Variation: Kettlebell Curl

Tips

Links

Tips

Links

Tips

Links

Tips

Variation: Sphinx pushup

Variation: Pseudo-planche pushup

Variation: pike pushup

Variation: incline/decline pushup

Variation: Diamond pushup

Variation: Archer pushup

Variation: Spider(man) pushup

Tips & Links

Variation: Extended Plank

Variation: Side Plank

Variation: Star (Side) Plank

Variation: Hand Plank

Variation: Side Plank With Rotation

Variation: Body Saw Plank

Links

Tips & Links

Move feet closer to hands to make this exercise easier.

Keep hip joint at 180 degrees Keep chest puffed out or neutral, not hunched. Keep lower back neutral, not arched lordotically.

Variation: Reverse Plank Crab Walk

Variation: Reverse Plank on One Leg

Variation: Reverse Plank on One Arm

Variation: Reverse Plank Side To Side

Tips

Variations on starting posture

Mistakes

Links

Variation: Easy variation

Variation: Reverse Lunge

Variation: Lunge Jump

Variation: Walking Lunge

Variation: Lunge with dumbbell

Variation: Log Roll

Variation: Hollow Body Hold Rock(ing)

Variation: Floor fly

Variation: One Arm Dumbbell Chest Fly

Variation: Underhand grip and other grips

Variation: One Arm

Additional Links

Variation: Shrug Row

Variation: Pendlay Row

Variation: Helms Row

Shoulder blades V1

Shoulder blades V2

Grips

Mistakes

Body postures

Isometric hold variation

Variation: Lowered bar progression AKA Inverted Row

Jackknife Pullup

Variation: Resistance Band Pullup

Variation: Chair-Assisted Pullup

Variation: Towel Pullup

Variation: Rings Pullup

Variation: Archer Row

Mistakes

Variation: Bicycle Crunch

Where to Place Hands

Variation: Oblique Crunch

Instructions

Mistakes

Variation: Barbell squat

Variation: Front Squat

Variation: Goblet Squat

Keep hip joint at 180 degrees

Keep chest puffed out or neutral, not hunched.

Keep lower back neutral, not arched lordotically.