Workout exercise library

Shoulders down, elbows lead, stop around shoulder height.

Cable starts low; raise out to the side without shrugging.

Lean slightly away for a longer side-delt range.

Press overhead with ribs down and wrists stacked.

Seat height puts handles near shoulder level.

Pull elbows toward ribs; avoid turning it into a shrug.

Use assistance to keep the rep smooth and controlled.

Elbows stay high; extend through the long head of the triceps.

Upper arms stay close; finish with a strong lockout.

Elbows stay tucked; control the cable on the way down.

Curl without swinging the torso.

Upper arm hangs back; use a full stretch and smooth curl.

Reach wide, not high; keep traps quiet.

Drive one elbow down toward the hip.

Soft elbows; sweep the bar down with the lats.

Vertical shins at the top; lock out through glutes, not low back.

Ribs down, chin tucked, squeeze glutes at the top.

Lean slightly forward; open knees under control.

Stand tall; move the working leg out to the side.

Keep pelvis still; kick back with the glute.

Brace on the pad; push the platform back without arching.

Round slightly, stop at body line, squeeze glutes.

Low back stays heavy on the floor as opposite limbs extend.

Press straight out; resist rotation from the cable.

Soles together, knees out, pump through the glutes.

Keep light outward knee pressure into the band.

Curl smoothly; this is maintenance, not a max-effort lift.

Easy nasal-breathing pace; supportive, not punishing.

Comfortable daily steps to support consistency and recovery.

Light-to-moderate pace; keep legs fresh for glute days.

Smooth steady effort without turning it into intervals.

Use only if it does not over-fatigue legs or back.

Gentle hip, shoulder, and spine movement on recovery days.