Exercise Tutorials
Learn About Exercise Technique!
Not getting the most from your workouts? This section will teach you everything you need to know about how to perform an exercise with the correct execution so that you can progress much faster during your fitness journey.
Wide Grip Push Up
How To: Lay down with only your hands and feet touching the floor (knees too if you are a beginner), place your hands underneath your chest, lower yourself as far down as you can, push back up.
Works: Chest (primary), Shoulders, Triceps
Key Points:
- Hands underneath your chest
- Elbows pointing diagonally
- Keep your body flat and at the same level
- Straighten your arm at the top and squeeze your chest at the top
Bodyweight Squat
How To: Whilst, standing, place your feet shoulder-width apart, look forward, stay upright with your upper body and bend straight down, before coming back up.
Works: Quads (primary), Glutes, Hamstrings, Core
Key Points:
- Stick your chest out
- Keep your upper body upright
- Avoid arching your back
- Keep looking forward
- Bend your knees as you come down
- Focus on pushing up with your quads
DB Romanian Deadlift
How To: Place the dumbbells in front of you, bend your knees slightly, slowly lower the dumbbells down the front of your legs, hold the stretch at the bottom, slowly come back up.
Works: Hamstrings (primary) Glutes, Core
Key Points:
- Keep your knees slightly bent
- Keep your back straight and avoid arching
- Keep the dumbbells very close to you at all times
- Hold at the bottom for one second
- Keep the tempo slow and controlled
- Slowly come back up to the top of the movement and do not swing back
Bent-Over DB Row
How To: Stand with your feet shoulder-width apart and have the dumbbells by your side. Bend your knees, keep your back straight, look down. Bring the dumbbells up past your side and as far up as you can go, driving up with your elbow and keeping your elbow tucked in. Squeeze at the top and slowly come back down to the bottom, before repeating.
Works: Back (lats) (primary), Biceps, Core
Key Points:
- Keep your elbow tucked in as you come up
- Drive up with your elbow
- Drive as far up as you can and squeeze your back
- Go as low as you can at the bottom part of the movement and stretch your back
Dumbbell Bicep Curl
How To: Place the dumbbells by your side, with the edge of the dumbbell pointing out to the side, curl the dumbbells up towards your chest, come back down and straighten your arm.
Works: Biceps (primary)
Key Points:
- Keep your elbows fixed at all time
- Come up and down like a lever
- Squeeze the bicep at the top of the movement
- Straighten your arm fully at the bottom of the movement
Dumbbell Squat
How To: Whilst standing, place your feet shoulder-width apart, have the dumbbells by your side, and look forward. Stick your chest out and stay upright with your upper body. Bend your knees and drop straight down, before pushing back up.
Works: Quads (primary), Glutes, Hamstrings, Core
Key Points: – Keep your upper body upright – Avoid arching your back – Keep looking forward – Focus on pushing up with your quads when you are at the bottom of the movement.
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