Exercise Technique Videos & Training Guides

Barbell Bench Press Technique. The flat bench works the whole of the pec. You can accentuate the upper or lower section with the use of different angles, but you can't isolate the upper or lower...

Dumbbell Fat Bench Press - A fantastic exercise for the chest which offers greater range of motion than the barbell bench press as it allows your hands to come together at the top, offering fuller...

The incline barbell bench press technique. This exercise targets and accentuates the upper chest, but will still hit the entire chest. Take a shoulder width grip of the barbell & lift off & control...

Incline Dumbbell Press Technique. With this exercise, the use of dumbbells enables a better contraction as you can bring your hands closer together at the top of the contraction. Use of dumbbells...

The Dumbbell Incline Fly is a great finishing exercise for any workout, after your compound movements, such as dumbbell bench press and the barbell bench press. This exercise targets the upper...

The dumbbell incline fly is a great exercise to target the upper chest. Remember to keep the elbows fixed throughout the movement, and hold your arms as if you are hugging a big old oak tree. Don't...

The Cable Crossover is a great exercise which keeps constant tension on the pecs. Start by stepping forward a little so you can use more weight. Remember that the movement is a round motion & not a...

Decline Machine Press - accentuate the lower pec area with this machine based exercise. If you have this machine at your gym, it's definitely worth taking advantage of. Set the seat height...

The barbell curl for the biceps is one of the most basic and fundamental exercises for the biceps. This video will demonstrate variety no. 1; the wide grip barbell bicep curl. Here, the elbows are...

The close grip barbell bicep curl is the second variation to the barbell bicep curl. Here, the elbows stay in close and in front of the body. The whole upper arm is a lot further forward than the...

Incline Dumbbell Bicep Curl - A great exercise for increasing strength & putting size on the bicep. Use an incline bench at about a 60-75 degree incline. Starting in the contracted position, lower...

The Preacher Curl/Scott Curl made famous by the 1965/66 Mr Olympia Larry Scott. The key to this exercise is to stay strict with this movement & to get a full range of movement. Use the ez-curl bar...

Dumbbell Hammer Curl - This exercise will hit the outer head of the biceps muscle & also the brachialis. This exercise is useful to get full development of the whole arm. Take a hammer grip...

The One Arm Dumbbell Preacher Curl is a fantastic exercise to finish off a bicep workout. While you can perform the exercise at any time, it is a great finishing movement. The dumbbell preacher...

The Preacher Curl/Scott Curl made famous by the 1965/66 Mr Olympia Larry Scott. The key to this exercise is to stay strict with this movement & to get a full range of movement. Use the ez-curl bar...

The barbell shoulder press is one of the most basic and best exercises for increasing strength and muscle mass on the whole of the shoulder. The exercise works the front, medial and rear heads of...

Seated Dumbbell Shoulder Press Technique - A great exercise to work the entire shoulder girdle as well as the stabilising muscles of the shoulders including the trapezius and the even the triceps....

The One Armed Dumbbell Side Lateral Raise, unlike the two arm lateral raise allows you to be more focused on the one side & really connect with the shoulder muscle. This exercise will work mainly...

Cable One Arm Side Lateral Raises - A great exercise to keep constant tension on the shoulders throughout the exercise. As the exercise is a standing one, perfect posture is a must, so ensure that...

Dumbbell Rear Lateral Raise Technique. This exercise is performed on a 45 degree incline bench and really works the rear head or posterior head of the deltoid (shoulder) and really helps to give a...

Dumbbell Shrug Technique - this exercise can also be done with a barbell and with various machines such as the Smith machine, etc. The dumbbell shrug can be done anywhere in any gym and is the...

The Machine Shrug is a variation of the dumbbell or barbell shrug & acts more directly on the trapezius as it keeps you on the one plane of motion which hits the traps really directly &...

The Barbell Squat - the King of exercises. Doing it properly will not only help you get the results you want, but also help you avoid injuries. Done properly, this exercise can help you achieve...

The Front Barbell Squat is rarely seen in gyms these days, but occasionally seen used by old school bodybuilders or powerlifters. It is a fantastic exercise to work the quads more, with less focus...

Hack Squat Technique - A fantastic exercise for the quads which will also bring in the glutes and hamstrings. Emsure your feet are shoulder width apart or slightly wider and your toes are turned...

Leg Press Technique - With the Leg press, it's crucial to use correct exercise technique for optimum results as well as to minimise injuries. Place your feet shoulder width apart, or a little...

Dumbbell Lunge Exercise Technique. Perform this exercise correctly & you will target the quads, hamstrings, glutes & the lower back. Stepping back and alternating the legs, remember to keep the...

The Walking Lunge is the moving version of the static lunge. This exercise is excellent for stability, working all the stabilising muscles around the hip joint, the knee joint & the ankle joint....

The Leg Extension is an invaluable exercise as part of a leg routine. Compound movement such as squats, hack squats & lunges should be the basis of your leg training routine, while isolation...

The traditional Barbell Deadlift is a must to learn in the gym. Powerlifters attest to it, but it is also a great exercise for bodybuilding as it helps strengthen the lower back, glutes &...

Romanian Deadlift/Stiff Legged Deadlift Technique - This is a mass building exercise for the hamstrings & is also effective for strengthening the lower back. To achieve good posture, make sure that...

Lying Leg Curl Technique. This is a popular exercise for working the hamstrings (also known as the leg biceps). Lay flat on the bench with the lower back flat. Lower the weight slowly, squeeze to...

Seated Leg Curl Technique - This is a great finishing exercise for the hamstrings. Set the machine up properly with your butt & back right up against the back of the machine, this may take a couple...

The Kneeling Leg Curl is a great piece of equipment for really hitting the hamstrings. This is a great finishing exercise as you get a great stretch & as long as you use great technique. This...

The Glute Ham Raise is an exercise you can do anywhere & anytime as long as you can hook your feet under any apparatus or have a partner hold onto your legs. While you won't be able to do a...

The Wide Grip Chins really helps to hit the upper back. Most bodybuilders & strength athletes think that the wider the grip, the more the lats are worked. However, the wider the grip, the more your...

The close grip chin-ups is a great exercise to finish the workout with. You get a great stretch in the lats & really work them hard, which will help give you that great V-taper. Posture is crucial...

Wide Grip Lat Pulldown Technique. This is one of the most popular exercises for the back. Many think that the wider the grip, the wider the back - but this is not the case. When the elbows stay out...

The Close Grip Lat Pulldown exercise is great for the lats, lower traps & rhomboids. Arch the lower back, keep the chin & chest high, & squeeze down, visualising that you are squeezing a grape with...

Wide Grip Cable Row - Some gyms will have a prone row or even a T-bar row with a bench. A cable row will be in any gym & is ideal for targetting the mid back including the rhomboids, the mid...

The Barbell Row is one of the best exercises for the back. It's important to use correct form with this exercise. Take a slightly wider than shoulder width grip and ensure that your knees are bent...

T-Bar Rows - Using a T-Bar row over a dumbbell row will allow you to use more weight to build a bigger and stronger back. It is important to maintain a good posture with this exercise with a close...

The Supported Seated Row exercise targets the upper back including the rear delts, the mid & lower traps as well as the rhomboids. Ensure that you keep the weight controlled at all times and aim...

The Seated Cable Row like all back exercises could be potentially dangerous so it is crucial to use great form not only to minimise the chance of getting injured but also to get the result you...

Upright Rows work the entire deltoid and make a fantastic finishing movement. Remember to take a shoulder width grip and to raise the barbell up to the upper chest. Pause and squeeze the muscles...

The Close Grip Barbell Bench Press is a great exercise to help you build mass & size for the triceps muscle. Whilst this exercise is performed on a bench, it is not an exercise that targets the...

The Triceps Pressdown is a popular exercise which has several variations depending on the various bars & ropes you use. The variation demonstrated in this video is the pressdown using the straight...

Cable Tricep Pressdown Technique. This is one of the most popular exercises for the tricep. Keep good posture - chest up, & chin slightly up. Keep the movement nice & smooth. Squeeze the bar down...

Tricep Rope Pressdown - Stand at the cable machine either with your feet side by side, or with a front & rear split. You may feel more stable taking this stance. Keep your chest up, chin up for...

The Bench Dip exercise technique. Take a shoulder width grip on the bench, placing your feet on either the floor or on another bench in front of you. In a controlled manner, lower your body feeling...