Exercise Library

Instructions: Lower from a bench support and press back up.

Coaching Cues: Keep shoulders controlled and range comfortable.

Common Mistakes: Dropping too deep, shrugging, sliding too far out.

Instructions: Curl the weight without swinging and lower slowly.

Coaching Cues: Keep elbows close to the body and avoid torso rocking.

Common Mistakes: Using momentum, shrugging, partial range of motion.

Instructions: Curl the cable handle while keeping constant tension.

Coaching Cues: Stay tall and squeeze hard at the top.

Common Mistakes: Elbows drifting, torso rocking, half reps.

Instructions: Use a supinated grip and pull to the bar with control.

Coaching Cues: Stay tight and pull elbows toward the ribs.

Common Mistakes: Swinging, neck craning, half reps.

Instructions: Press with a narrower grip to emphasize triceps.

Coaching Cues: Keep wrists stacked and elbows tucked naturally.

Common Mistakes: Grip too narrow, bouncing, unstable shoulders.

Instructions: Curl from a seated braced position with one arm at a time.

Coaching Cues: Stay strict and fully supinate as you lift.

Common Mistakes: Swinging, incomplete range, shrugging.

Instructions: Curl with a neutral grip from start to finish.

Coaching Cues: Keep wrists straight and elbows steady.

Common Mistakes: Swinging, shoulder involvement, rushed lowering.

Instructions: Curl from a stretched incline position with strict form.

Coaching Cues: Let the biceps lengthen and avoid shoulder swing.

Common Mistakes: Rolling shoulders forward, speeding through reps, cheating.

Instructions: Lower the weight behind the head and extend the elbows.

Coaching Cues: Keep elbows pointed forward and ribs down.

Common Mistakes: Flaring elbows, arching back, cutting range.

Instructions: Curl from a preacher bench while controlling the eccentric.

Coaching Cues: Use full range and avoid lifting the upper arms.

Common Mistakes: Bouncing at bottom, overloading, short reps.

Instructions: Press the rope down and separate the ends at lockout.

Coaching Cues: Keep elbows pinned and finish with a strong extension.

Common Mistakes: Leaning over, swinging, partial lockout.

Instructions: Lower the bar toward the forehead or behind the head and extend.

Coaching Cues: Keep upper arms mostly fixed and use elbow control.

Common Mistakes: Elbows flaring, dropping too fast, shoulder takeover.

Instructions: Extend elbows fully while keeping upper arms pinned.

Coaching Cues: Move only at the elbow and control the return.

Common Mistakes: Swinging, shoulders rolling forward, incomplete extension.