Push, pull & legs

A reverse lunge steps backward from standing and returns to the same starting position. The front leg supplies much of the effort while the rear foot provides support. This bodyweight version develops a repeatable single-leg pattern without requiring external weights.

1. Stand with your feet roughly hip-width apart and leave clear space behind you.
2. Step one foot backward, keeping enough side-to-side space to balance rather than placing both feet on a tightrope.
3. Bend both knees and lower smoothly while the front foot stays planted and your trunk remains controlled.
4. Press through the front foot to return to standing. Reset your balance, then step backward with the opposite leg.

A hip hinge with cable resistance pulling from behind. A rope travels between the thighs as the hips move backward and return to standing.

1. Attach a rope to a low pulley, face away and hold its ends between the legs.
2. Step forward until the cable is tensioned and set a stable stance.
3. Soften the knees and push the hips back, allowing the rope to travel between the thighs.
4. Extend the hips to stand without pulling the rope upward with the arms or leaning back.

A seated calf raise on a plate-loaded lever machine. Padded supports apply resistance above the knees while both forefeet rest on the machine platform. The heels move together with the knees bent, emphasizing the soleus in the source classification.

1. Adjust the seat and thigh pads, select a manageable plate load and locate the support latch.
2. Place both forefeet on the platform with heels clear and the lower thighs supported by the pads.
3. Raise the heels enough to control the lever, then release the latch according to the station's instructions.
4. Lower and raise the heels deliberately without bouncing, rocking the hips or pushing the pads with the hands.
5. Secure the lever on its latch before leaving the seat.

A floor crunch curls the upper trunk while the feet remain planted and the knees stay bent. The rectus abdominis is the main target, with the obliques assisting. This entry uses hands lightly behind the head; the arms do not pull the body upward.

1. Lie on your back with bent knees and feet on the floor. Rest the hands lightly behind the head.
2. Keep the neck comfortable and curl the shoulder blades away from the floor using the abdomen.
3. Pause briefly without pulling on the head or continuing into a full sit-up.
4. Lower the shoulders steadily and repeat only while the movement remains controlled.

A loaded hip-extension exercise with the upper back supported on a bench and a bar across the hip crease. Both feet push into the floor while the pelvis rises beneath the bar.

1. Secure the bench and prepare a padded bar with a controlled way to position it across the hips.
2. Sit with upper back against the bench, knees bent and feet planted.
3. Brace, hold the bar steady and lift the hips without throwing the ribs upward.
4. Finish by extending the hips rather than arching the lower back, then lower smoothly.

A barbell press performed on an incline bench with the bar starting from a rack. The upward torso angle shifts the pressing emphasis toward the upper chest and front shoulders while the triceps assist.

1. Lock the incline bench and arrange suitable rack safeties or a competent spotter for the selected load.
2. Lie with the head and back supported and both feet planted. Take a comfortable overhand grip just outside shoulder width, with the thumbs wrapped and the wrists supported over the forearms.
3. Unrack with control or an agreed spotter handoff, then let the bar settle above the chest while preserving the supported body position.
4. Lower toward the upper chest through a range you can control. Keep the shoulders set against the pad and avoid bouncing or forcing one fixed elbow angle.
5. Press smoothly while keeping the hips on the seat and the feet stable. Finish the repetition without a forceful elbow snap.
6. Return the bar securely to both rack hooks before releasing the grip or sitting up.

A standing dumbbell press with the palms facing inward. The hands retain a neutral orientation as both weights move from shoulder level overhead.

1. Hold two dumbbells at shoulder level with palms facing one another.
2. Stand steadily, brace the trunk and position the forearms under the weights.
3. Press overhead without dipping the knees, rotating the hands outward or leaning back.
4. Lower under control to the same starting height.

A lying cable triceps extension performed on the floor with a short bar. The floor supports the torso as the elbows bend and straighten against cable resistance.

1. Prepare a clear floor space and position the mat so the cable can travel behind the head without rubbing.
2. Lie down with knees comfortably bent, holding the bar above the upper torso.
3. Bend the elbows to move the bar toward the head while keeping the upper arms controlled.
4. Straighten the elbows and return the bar along the same path without turning it into a pullover.

A one-arm overhead triceps extension facing away from a high pulley. A staggered stance and forward torso angle allow the cable to approach from behind the raised upper arm.

1. Take a single high-pulley handle and turn away with the cable clear of the head.
2. Set a steady staggered stance and hold the working upper arm alongside the head with the elbow bent.
3. Straighten the elbow forward and upward without moving the entire shoulder.
4. Return the hand behind the head under control and repeat before changing sides.

A seated dumbbell shoulder press that begins with palms facing the torso and rotates into an overhead press. The back-supported setup matches the local demonstration.

1. Sit securely against an upright bench with both feet planted and dumbbells in front of the shoulders.
2. Start with palms facing you and elbows in front of the torso.
3. Press upward as the arms turn outward, finishing with palms generally forward.
4. Lower smoothly and reverse the rotation without arching farther back.

A two-dumbbell row with the chest supported on an incline bench and palms facing inward. The neutral grip distinguishes this hammer-row setup from a wide-elbow reverse-fly movement.

1. Set the incline bench securely, lie against it and hold a dumbbell in each hand.
2. Let the arms hang with palms facing one another and feet braced.
3. Row both elbows back beside the torso while maintaining chest contact.
4. Lower the weights slowly without dropping the shoulders or lifting the chest.

A pull-up performed on a counterweighted machine with the knees supported by a moving pad. The machine supplies assistance while the arms and back raise the body toward the handles.

1. Select assistance and mount the station according to its instructions, controlling the knee pad.
2. Take the shown overhand handles and establish a steady body position.
3. Pull the elbows downward to raise the body without kicking or bouncing off the pad.
4. Lower under control and dismount carefully while managing the moving support.

The Zottman curl combines a palms-up lifting phase with an overhand lowering phase. That change of forearm position distinguishes it from both a regular curl and a reverse curl. Smooth rotation matters more than how heavy the dumbbells are.

1. Stand with a dumbbell in each hand and elbows close to your sides.
2. Curl upward, turning the palms upward as the elbows bend.
3. Pause near the top and rotate the forearms so the palms face downward.
4. Lower with that overhand grip, keeping the wrists aligned, then reset the grip before the next repetition.

A single-arm cable curl performed seated with the working upper arm braced against the inner thigh. A low pulley supplies resistance while the elbow bends. This is the one-handle version shown in the local demonstration.

1. Position a stable bench in front of a low pulley fitted with one handle.
2. Sit with a wide enough stance to brace the working upper arm against the inner thigh.
3. Curl the handle toward the shoulder without lifting the upper arm or turning the torso.
4. Extend the elbow slowly within a comfortable range, finish the set and change arms.

This row uses an incline bench to support the front of the torso. Two dumbbells move from beneath the shoulders toward the body. The support makes it easier to notice when a repetition starts relying on a body lift rather than an arm pull.

1. Set a stable bench near 45 degrees and lie chest-down with your feet securely placed.
2. Let the dumbbells hang with palms facing inward and the neck in line with the torso.
3. Bend the elbows and row upward while keeping your chest on the pad.
4. Lower until the arms extend comfortably, without bouncing the weights or lifting your head.