Exercises

Renegade row: technique, muscles and workout

Renegade row explained: muscles worked, starting position, technique, how much weight to use and where to fit it into your sessions.

Dos Abdos et gainage Poids du corps

Lying Leg Curl: Form, Machine Setup and Alternatives

Machine setup, form cues, how the lying leg curl stacks up against the seated version, and what to do when you have no machine.

Biceps Jambes Machine

Dumbbell Triceps Exercises: 8 Moves That Work

A complete guide to dumbbell triceps exercises: overhead extension, kickback and skull crusher. Technique, sets and the mistakes to avoid at home.

Triceps Haltères

Spider curl: technique, bench setup, EZ bar and variations

Spider curl: incline bench position, setup, EZ bar or dumbbells, common mistakes and where it fits in your biceps session. Full technique guide.

Biceps Haltères Barre Banc

Dumbbell Curl: Technique, Variations and Useful Loads

Dumbbell curl: technique, the main variations, and realistic loads and set targets to progress without cheating.

Biceps Haltères

Bicycle crunch: technique, muscles and mistakes to avoid

The bicycle crunch works the rectus abdominis and the obliques: technique, common mistakes, variations and how many reps are worth doing.

Abdos et gainage Poids du corps

Bicycle crunches workout: the floor abs guide

The bicycle crunch explained straight: muscles worked, correct form, the usual back and neck mistakes, and how many sets to program.

Abdos et gainage Poids du corps

Lat Pulldown: Muscles Worked, Grips and Technique

Lat pulldown: muscles worked, grip width, execution, loads and variations. Concrete benchmarks to make real progress on your back training.

Dos Poulie et câble Banc

Incline bench press dumbbell: form, angle and loads

Bench angle, elbow path, muscles worked, load benchmarks and alternatives: the full technique guide to the incline dumbbell bench press.

Pectoraux Haltères Banc

Plank exercise: muscles worked, how long to hold, and progression

Plank exercise: correct position, muscles worked, how long to hold, variations and world records. A practical guide to progress with no equipment.

Abdos et gainage Poids du corps

Front Lunges: Muscles Worked, Form and Useful Variations

Muscles worked, step-by-step form, front vs reverse lunge, dumbbell and barbell variations, and how many sets and reps to run.

Jambes Haltères Barre

EZ Bar Curl: Technique, Muscles Worked and Best Variations

The EZ bar curl in detail: muscles worked, hand position, close or wide grip, reverse curl and the loads that keep you progressing without sore wrists.

Biceps Barre

Triceps kickback: technique, muscles worked, mistakes

Triceps kickback: torso position, elbow extension, muscles worked, dumbbell, cable and band variations, and the mistakes to avoid.

Triceps Haltères Poulie et câble Élastique

Chin-Ups: Muscles Worked, Technique and Progression

Chin-ups: muscles worked, how they differ from pull-ups, step-by-step technique, variations and common mistakes. A clear guide to keep progressing.

Dos Poids du corps

Dumbbell shrugs: technique, muscles worked and variations

Dumbbell shrugs: setup, execution, muscles worked, seated and bent-over variations, and the mistakes to avoid. A practical guide to thicker traps.

Épaules Haltères

Seated row: muscles worked, machine setup and technique

Seated row: muscles worked, machine setup, wide or close grip, diverging and cable variations. Detailed technique for a thicker back.

Dos Poulie et câble Machine

Dumbbell lateral raise: form, weight, variations

Dumbbell lateral raise: muscles worked, starting position, what weight to use, standing or seated, dumbbells or cable, sets and common mistakes.

Haltères Poulie et câble

Incline bench press: angle, muscles, barbell or dumbbells

Which bench angle to use, which muscles it really works, barbell vs dumbbells vs machine, plus form and common mistakes.

Pectoraux Haltères Barre Machine Banc

Leg extension machine: setup, muscles worked and mistakes

Setup, muscles worked, load, common mistakes and how it differs from the leg curl: a practical guide to the leg extension machine.

Biceps Jambes Machine

Dumbbell Hammer Curls: Form, Muscles and Variations

Neutral grip, muscles worked, elbow position, seated variations and dumbbells versus the cable rope.

Biceps Haltères Poulie et câble

Dumbbell Bench Press: Technique, Muscles Worked and Weights

Dumbbell bench press: setup on a flat bench, floor or incline, the muscles worked, how much weight to use, and how it compares to the barbell and machine.

Pectoraux Haltères Barre Machine Banc

Incline Curl: Technique, Bench Angle, and Mistakes

Incline dumbbell curl: setup, bench angle, cable and hammer grip variations, common mistakes, and where it fits in your session.

Biceps Haltères Poulie et câble Banc

Seated cable row: muscles worked, technique and variations

Seated cable row: muscles worked, technique, close, wide or neutral grip, low or high pulley, and variations for the back.

Dos Poulie et câble

Leg Press: Machine, Muscles Worked and Proper Form

Leg press: muscles worked, foot placement, machine types, and an honest comparison with squats and lunges.

Jambes Machine

Cable face pull: technique, muscles worked and variations

High pulley, seated or with a rope: setup, muscles worked, load, reps and the mistakes that kill the exercise.

Dos Poulie et câble

Shrugs: dumbbell or barbell, technique and muscles worked

Dumbbell or barbell shrugs: technique, muscles worked, machine and Kelso variations, common mistakes and how many sets to run for your traps.

Épaules Haltères Barre Machine

Ski Erg: Technique, Muscles Worked and Workouts (Concept2)

Concept2 SkiErg: muscles worked, double-poling technique, PM5 monitor settings, Hyrox and CrossFit formats, new and used prices, and three sample workouts.

Machine

Leg press: muscles worked, foot placement and the right load

The leg press in practice: muscles worked, foot placement, seat setup, loads by level, and how it stacks up against the squat and the hack squat.

Jambes Machine

Lunges: muscles worked, technique and variations

Forward, reverse, walking, lateral or Bulgarian lunges: which muscles work, where to put your knee and foot, and how much volume to do each week.

Jambes

Incline Dumbbell Press: Technique, Bench Angle and Loading

Incline dumbbell press: what bench angle, how much weight, how many sets. Full technique breakdown, mistakes to avoid and how it compares to the barbell.

Haltères Barre Banc