Exercise Library

Instructions: Hinge over the pad and extend back to neutral.

Coaching Cues: Move through the hips and stop at a strong neutral position.

Common Mistakes: Hyperextending, jerking, folding the spine.

Instructions: Row the bar toward the torso from a hinged position.

Coaching Cues: Keep torso fixed and pull with the elbows.

Common Mistakes: Standing up each rep, jerking weight, rounded back.

Instructions: Pull the handle to your midsection with a stable torso.

Coaching Cues: Keep chest proud and finish by driving elbows back.

Common Mistakes: Over-leaning, shrugging, rushing the eccentric.

Instructions: Row from a chest-supported pad to reduce body English.

Coaching Cues: Pull elbows back and pause briefly at contraction.

Common Mistakes: Shrugging, yanking, incomplete range.

Instructions: Pull the close handle to the upper torso under control.

Coaching Cues: Keep chest tall and elbows close to the sides.

Common Mistakes: Swinging, rounded shoulders, short range.

Instructions: Pull the chest to a bar while maintaining a straight body line.

Coaching Cues: Squeeze glutes and keep elbows moving back.

Common Mistakes: Sagging hips, chin jutting, half reps.

Instructions: Pull the bar to the upper chest while keeping the torso controlled.

Coaching Cues: Drive elbows down and avoid yanking with momentum.

Common Mistakes: Leaning too far back, shrugging, half reps.

Instructions: Pull the lever through a fixed arc using the lats.

Coaching Cues: Keep chest down and elbows following the path.

Common Mistakes: Neck tension, rushing, turning it into a crunch.

Instructions: Row the machine handles to the torso with control.

Coaching Cues: Keep chest supported or tall and squeeze the back.

Common Mistakes: Short reps, shrugging, slamming weight.

Instructions: Row one end of a barbell from a staggered stance.

Coaching Cues: Drive elbow back and keep torso stable.

Common Mistakes: Twisting excessively, shrugging, yanking.

Instructions: Row a dumbbell toward the hip from a supported stance.

Coaching Cues: Keep the spine neutral and pull through the elbow.

Common Mistakes: Twisting hard, shrugging, swinging weight.

Instructions: Row the bar explosively from the floor each rep.

Coaching Cues: Reset the torso and keep the back flat.

Common Mistakes: Standing up too much, sloppy reset, rounded spine.

Instructions: Pull from a dead hang until the chin clears the bar.

Coaching Cues: Drive elbows down and keep the body tight.

Common Mistakes: Kipping, partial reps, shrugging up.

Instructions: Drive with the legs first, then finish with the arms.

Coaching Cues: Keep the stroke sequence smooth and powerful.

Common Mistakes: Arm-pulling early, collapsing back, rushing recovery.

Instructions: Row the handle to your torso with a tall chest and controlled return.

Coaching Cues: Lead with elbows and squeeze shoulder blades together.

Common Mistakes: Jerking weight, rounded shoulders, excessive body English.

Instructions: Press the bar down in an arc with nearly straight arms.

Coaching Cues: Keep ribs down and feel the lats driving the motion.

Common Mistakes: Bending elbows too much, swinging torso, overloading.

Instructions: Row the handle into the torso with a braced trunk.

Coaching Cues: Keep chest up and elbows driving back.

Common Mistakes: Rounding shoulders, bouncing, short range.