Primary Joints: Shoulder & Elbow

Primary Muscles Worked: Clavicular part of the Deltoid Muscle (Front /Anterior Delt), Acromial part of the Deltoid (Lateral / Medial Delt)

Secondary Muscles Worked: Triceps Brachii, Pectoralis Major & Coracobrachialis Muscle

HOW TO

PROS

• Builds strength
• Increases muscle size
• Improves body composition, specifically in the upper body (shoulders and arms)
• Progress can be easily recorded
• Helps improve posture

CONS

• Can be a challenge if there is limited ROM

REGRESSIONS

• Less weight
• 1 weight

PROGRESSIONS

• More weight
• Use KBs
• Other press variations (Alternating, ISO holds, etc.)
• Kneeling

• Disengagement (arms resting at the bottom position)
  • Cue the client to remain engaged
  • Keep the upper arm slightly away from the body
  • Shoulders pulled back
• Partial range of motion (drops elbows to shoulder height)
  • Cue for more bend in the elbow
  • Drop the elbow below the shoulder
  • Slightly drop the elbows forward for more ROM
• Partial range of motion (doesn't extend the arm all the way)
  • Cue to fully straighten the arm

Primary Joints: Shoulder & Elbow

Primary Muscles Worked: Clavicular part of the Deltoid Muscle (Front /Anterior Delt), Acromial part of the Deltoid (Lateral / Medial Delt), Spinal part of the Deltoid (Rear / Posterior Delt)

Secondary Muscles Worked: Triceps Brachii, Pectoralis Major & Coracobrachialis Muscle

HOW TO

PROS

• Builds strength
• Increases muscle size
• Helps isolate the triceps
• Progress can be easily recorded
• More length on the triceps in the overhead position for a greater muscle contraction
• Can be performed seated, standing, or kneeling
• Can be performed with a DB or a KB

CONS

• Will challenge our clients flexibilty in the lats, chest and shoulders
• Requires a bit more core strength to perform correctly

REGRESSIONS

• Less weight
• If standing, perform it seated
• Seated on a slight decline. This will get the torso in a deeper angle so the client can now extend their arms directly overhead
• Standard Shoulder Press

PROGRESSIONS

• More weight
• Slower eccentric movement
• Slower concentric movement
• Alternating
• Standing
• Kneeling

• Extension of the spine, most likely due to lack of engagement in the core or limited shoulder mobility
  • Cue the client to tuck the ribs in and brace their core
  • Offer two smaller dumbbells, this might allow them a bit more range of motion
  • Sit them on a slightly declined bench to angle the torso for a more perpendicular motion
  • If standing, have them sit
• Small range of motion
  • Cue the client to fully extend the arms overhead
• Movement broken down into 2 (different variation)
  • Cue the client to perform in one smooth motion

Primary Joints: Shoulder & Elbow

Primary Muscles Worked: Clavicular part of the Deltoid Muscle (Front /Anterior Delt), Acromial part of the Deltoid (Lateral / Medial Delt)

Secondary Muscles Worked: Triceps Brachii

HOW TO

PROS

• Builds strength in the shoulders
• Increases muscle size
• Improves core strength and stabilization
• Progress can be easily recorded
• Can be performed with a DB or a KB

CONS

• Will challenge our clients flexibilty in the hamstrings and shoulders
• Requires a bit more core strength to perform correctly
• Requires a level of flexibilty of the hamstring in order to perform on the floor
• Requires a level of shoulder mobility in order to perform properly

REGRESSIONS

• Less weight
• Slightly elevated seat
• Perform seated

PROGRESSIONS

• More weight
• Slower eccentric movement
• Slower concentric movement
• Alternating
• Arnold Press Variation

• Extension of the spine, most likely due to lack of engagement in the core
  • Cue the client to tuck the ribs in and brace their core
  • Cue client to exhale as they press
• Can't sit up straight (excessive low back curve)
  • Cue client to tuck the low back, or shoot the belly button forward
  • Have client sit on a riser or an elevated surface
• Small range of motion
  • Cue the client to fully extend the arms overhead
  • Lock the elbows at the top

Primary Joints: Shoulder & Elbow

Primary Muscles Worked: Spinal part of the Deltoid (Rear / Posterior Delt), Transverse part of the Trapezius (Mid Traps), Ascending part of the Trapezius (Lower Traps), Infraspinatus & Teres Minor of the Rotator Cuff

Secondary Muscles Worked: Rhomboids & Biceps Brachii

HOW TO

PROS

• Builds strength in the shoulder primarily the rear delt
• Helps improve posture
• Improves shoulder health and function
• Help offset imbalances in the upper body

CONS

• Commonly performed incorrectly
• Can be challenging if the client has limited ROM in the shoulder

REGRESSIONS

• Lighter weight

PROGRESSIONS

• more weight
• adding an over head press to the end range
• Slow eccentric motion
• Pause at the end of the motion

• Using momentum to pull
  • Lower the weight or slow things down
  • Change to a split stance
• Extending the spine when pulling back
  • Client is most likely lifting to heavy
  • lower the weight
  • brace the core
  • keep the torso still
  • slow things down
• Partial range of motion, not fully extending the arm back to the starting position
  • Cue the client to fully extend arm; or lower weight
• Not externally rotating the shoulder as they pull back
  • Lower the weight
  • Cue the client to lead with the wrist at the end of the movement
  • Cue the client to point the shoulder forward at the end of the movement

Primary Joints: Shoulder

Primary Muscles Worked: Spinal part of the Deltoid (Rear / Posterior Delt), Transverse part of the Trapezius (Mid Traps), Ascending part of the Trapezius (Lower Traps), Infraspinatus & Teres Minor of the Rotator Cuff

Secondary Muscles Worked: Rhomboids

HOW TO

PROS

• Builds strength in the shoulder primarily the rear delt
• Helps improve posture
• Improves shoulder health and function
• Help offset imbalances in the upper body

CONS

• Commonly performed incorrectly
• Can be challenging if the client has limited ROM in the shoulder

REGRESSIONS

• Lighter weight
• Band

PROGRESSIONS

• more weight
• Tempo
• Slow eccentric motion
• Slow concentric motion
• Pause at the end of the motion

• Using momentum to pull
  • Lower the weight or slow things down
  • Change to a split stance
• Extending the spine when pulling back
  • Client is most likely lifting to heavy
  • lower the weight
  • brace the core
  • keep the torso still
  • slow things down
• Partial range of motion, not fully extending the arm back to the starting position
  • Cue the client to fully extend arm; or lower weight

Primary Joints: Shoulder

Primary Muscles Worked: Spinal part of the Deltoid (Rear / Posterior Delt), Transverse part of the Trapezius (Mid Traps), & the Teres Minor of the Rotator Cuff

HOW TO

PROS

• Builds strength in the shoulder primarily the rear delt
• Helps improve posture
• Improves shoulder health and function
• Help offset imbalances in the upper body
• Doesn't require a lot of weight

CONS

• Commonly performed incorrectly
• Can be challenging if the client has limited ROM in the shoulder
• Bench variation can be uncomfortable for some

REGRESSIONS

• Lighter weight
• No Weight
• Standing (if the bench is uncomfortable)

PROGRESSIONS

• more weight
• Tempo
• Slow eccentric motion
• Slow concentric motion
• Pause at the end of the motion

• Using momentum to pull
  • Lower the weight or slow things down
• Extending the spine when pulling back
  • Client is most likely lifting to heavy
  • lower the weight
  • brace the core and pull the ribs in
  • Squeeze the glutes and press the hips into the bench
• Performing a rear fly rather than a Y Raise
  • Cue client to raise at 10 & 2

Primary Joints: Hips & Knees

Primary Muscles Worked - Hips: The primary hip extensors are the gluteus maximus and the hamstrings (i.e., the long head of the biceps femoris, the semitendinosus, and the semimembranosus). The extensor head of the adductor magnus is also considered a primary hip extensor.

Primary Muscles Worked - Knee: The quadriceps femoris muscle group (rectus femoris, vastus lateralis, vastus medius, and vastus intermedius) crosses the knee via the patella and acts to extend the leg.

HOW TO

PROS

• Improves strength in the lower body
• Helps remove imbalances in the legs
• Great for athletes
• Movement is transferable to a lot of outdoor sports like running, hiking, and skating
• Easy to track progress
• Offers many variations 

CONS

• Commonly performed differently or other variations
• As a unilateral exercise, it requires a bit more time to perform
• Intermediate level exercise, requires a base of strength

REGRESSIONS

• Lower weight
• Provide support (something to hold on to)
• Perform a squat instead

PROGRESSIONS

• More weight
• Pause at the bottom
• Add a jump at the top
• Add a trunk twist at the bottom
• Other varations that require a bit more coordination

COMMON MISTAKES

• Knee travels too far forward (turning into a split lunge, not wrong just different)
  • Cue the client to move more verticle rather than horizontal (up & down movement)
  • Don't let the knees travel past the toes
• Flexing the spine at the bottom (this is mostly due to disengagement in the core)
  • Cue the client to brace the core
  • lengthen the spine
  • pull the shoulders back
  • stay a bit more upright

Primary Joints: Hips & Knees

Primary Muscles Worked: The primary hip extensors are the gluteus maximus and the hamstrings (i.e., the long head of the biceps femoris, the semitendinosus, and the semimembranosus). The extensor head of the adductor magnus is also considered a primary hip extensor.

HOW TO

PROS

• Improves strength in the lower body
• Helps remove imbalances in the legs
• Great for athletes
• Movement is transferable to a lot of outdoor sports like running, hiking, and skating
• Trains the legs in a higher range of motion

CONS

• Commonly performed incorrectly
• As a unilateral exercise, it requires a bit more time to perform

REGRESSIONS

• Lower weight
• Decrease the range of motion
• Squat

PROGRESSIONS

• More weight
• Higher front foot
• Pause at the bottom
• Pulses

COMMON MISTAKES

• Spinal flexion (dropping the chest at the bottom of the hinge)
  • more horizontal hip movement
  • Brace core; keep spine straight
  • Lower the weight
  • Remove weight and work on form; place hands on hips
• Lacking range of motion
  • Lower weight
  • Cue to get deeper
• Lack of balance (usually with alternating variation)
  • Perform one side at a time
  • Ensure that feet are aligned with hips

HOW TO

Primary Muscles Worked: Quads & Glutes

Secondary Muscles Worked: Core and Stabilizer muscles

PROS

• Builds strength in the quads and glutes
• Excellent exercise to build power in the lower body
• Improved performance will transfer to walking, hiking, running, cycling and jumping
• Excellent to improve the barbell squat
• Improves single leg balance

CONS

• Can be a complicated set up
• Will take sometime to get movement down
• Requires good balance and a strength base
• Lengthy exercise, need to perform on both sides

REGRESSIONS

• Lighter weight
• Body weight
• Split Squat (both feet on the ground)
• Squat

PROGRESSIONS

• Heavier weight
• Heel raise at the top of the movement or throughout the entire movement
• Weight on one side for an added balance and core challenge
• Add a jump

• Rounding in the upper back
• Brace core
• Maintain spine long
• Lower weight
• Heel raises off the ground
• Bring front foot forward
• Lack of balance
• Try without shoes
• Grip the floor with the foot
• Distribute weight evenly amongst the foot
• Widen the stance

Primary Joint: Elbow

Primary Muscles Worked: Long, Lateral & Medial Heads of the Triceps Brachii

PROS

• Builds strength
• Increases muscle size
• Helps isolate the triceps
• Progress can be easily recorded

CONS

• Commonly performed incorrectly
• Requires a bench
• Might be uncomfortable for some due to the weight on the chest or for those that are pregnant
• Requires a bit of coordination

REGRESSIONS

• Less weight
• Standing 
• Kneeling

PROGRESSIONS

• More weight
• Pause at the top
• Alt. w/ Iso holds

• Disengagement
  • Cue the client to engage the legs
  • Press hips into the bench and engage glutes
  • Pull ribs in and brace core
  • Pull shoulders back and shine chest
• Arms swinging
  • Lower the weight
  • keep elbows and shoulders pulled back
  • Only move the forearm
• Partial range of motion
  • Cue for more bend in the elbow
  • thumbs to shoulders and full extension back

Primary Joint: Elbow

Primary Muscles Worked: Long, Lateral & Medial Heads of the Triceps Brachii

HOW TO

PROS

• Builds strength
• Increases muscle size
• Helps isolate the triceps
• Progress can be easily recorded
• More length on the triceps in the overhead position for a greater muscle contraction
• Can be performed seated, standing, or kneeling
• Can be performed with a DB or a KB

CONS

• Will challenge our clients flexibilty in the lats, chest and shoulders
• Requires a bit more core strength to perform correctly

REGRESSIONS

• Less weight
• If standing, perform it seated
• 2 dumbbells
• Seated on a slight incline. This will get the torso inclined so the client can now point their elbows to the sky
• If having trouble with DB try a KB

PROGRESSIONS

• More weight
• Slower eccentric movement
• Slower concentric movement
• On a swiss ball
• Kneeling

• Extension of the spine, most likely due to lack of engagement in the core or limited shoulder mobility
  • Cue the client to tuck the ribs in and brace their core
  • Offer two smaller dumbbells, this might allow them a bit more range of motion
  • Sit them on a slightly inclined bench to angle the torso and allowing the client to point the elbows high
  • If standing, have them sit
• Small range of motion
  • Cue the client to fully extend the arms overhead

Primary Joint: Elbow

Primary Muscles Worked: Long, Lateral & Medial Heads of the Triceps Brachii

HOW TO

PROS

• Builds strength
• Increases muscle size
• Helps isolate the triceps
• Progress can be easily recorded
• Helps fix imbalances in strength
• Can be performed lying on the ground, on a bench or with a slight incline
• Keeps the wrist in a neutral position

CONS

• Commonly performed incorrectly
• Can sometimes lead to joint pain
• Requires a bit of coordination and concentration

REGRESSIONS

• Less weight
• Lying on incline bench
• If joint pain - perform kickbacks or overhead extensions

PROGRESSIONS

• More weight
• EZ Curl bar
• Alt. w/ Iso holds

• Elbows drop and turns into a chest press
  • Cue the client to keep elbows pointed to the ceiling by holding their upper arm in place
• Partial range of motion
  • Increase range of motion by bending the elbow more
  • Cue the client to bring the dumbbell right to the shoulder
• Elbows flare out
  • Cue the client to bring the elbows closer together

Primary Joint: Elbow

Primary Muscles Worked: Short and Long head of the Bicep Brachii

Secondary Muscles Worked: The brachialis and the brachioradialis

PROS

• Improves strength in the biceps
• Increases muscle size
• Offers dozens of variations
• Easy to record progress
• Great beginner and advanced exercise

CONS

• Commonly performed incorrectly

REGRESSIONS

• Lighter weight
• bands
• partial range of motion

PROGRESSIONS

• more weight
• eccentric curls
• Pause curls
• 21's

• Swinging and incorporating the shoulders
  • Lower the weight or slow things down
  • keep the elbows to the side of the body
• Partial range of motion, not fully extending the arm at the bottom
  • Cue the client to fully extend arm; or lower weight
• Resting weight at the top or bottom of the movement
  • Client is most likely disengaging
  • Cue them to keep the weight on the hands and not on the body
  • lower the weight and slow things down
• Extending the spine to curl the weight
  • Client is most likely lifting to heavy
  • lower the weight
  • brace the core
  • keep the torso still
  • slow things down

Primary Joint: Elbow

Primary Muscles Worked: Short and Long head of the Bicep Brachii

Secondary Muscles Worked: The brachialis and the brachioradialis

HOW TO

PROS

• Improves strength in the biceps and the forearms
• Increases muscle size
• Easy to record progress
• Great beginner and advanced exercise
• Offers a few variations in progressions
• Can be easier on clients with wrist or elbow issues
• Lengthens the bicep a bit more at the bottom position

CONS

• Requires a bit more forearm strength in order to perform properly
• Lacks the contraction that the supinated grip offers

REGRESSIONS

• Lighter weight
• Perform with bands

PROGRESSIONS

• More weight
• Slower eccentric motion
• Slower concentric motion
• Paused variations
• Seated with the attempt to eliminate momentum

• swinging and incorporating the shoulders
  • slow things down, stop at the side of the hips; or lower weight
• partial range of motion, not extending the arm at the bottom
  • Fully extend arm; or lower weight
• Resting weight at the top or bottom, disengaging
  • keep engagment
• Extending the spine to curl the weight
  • lower the weight; brace core

Primary Joint: Elbow

Primary Muscles Worked: Short and Long head of the Bicep Brachii

Secondary Muscles Worked: The brachialis and the brachioradialis; pronator teres, pronator quadratus and supinator muscles of the forearm.

HOW TO

PROS

• Improves strength in the biceps
• Increases muscle size
• Improves strength in the forearm
• Adds variety

CONS

• Commonly performed incorrectly
• Requires some level of forearm strength and flexibilty in the elbow
• Might cause joint pain or discomfort if there is already an underlying condition

REGRESSIONS

• Lighter weight
• Reverse grip
• Supinated grip

PROGRESSIONS

• more weight

• swinging and incorporating the shoulders
  • slow things down, stop at the side of the hips; or lower weight
• partial range of motion, not extending the arm at the bottom
  • Fully extend arm; or lower weight
• Dropping the weight too fast
  • maintain engagement in both directions or lower the weight
• Extending the spine to curl the weight
  • lower the weight; brace core

Primary Joints: Hips & Knees

Primary Muscles Worked - Hips: The primary hip extensors are the gluteus maximus and the hamstrings (i.e., the long head of the biceps femoris, the semitendinosus, and the semimembranosus). The extensor head of the adductor magnus is also considered a primary hip extensor.

Primary Muscles Worked - Knee: The quadriceps femoris muscle group (rectus femoris, vastus lateralis, vastus medius, and vastus intermedius) crosses the knee via the patella and acts to extend the leg.

PROS

• Improves strength in the lower body
• Helps remove imbalances in the legs
• Great for athletes
• Movement is transferable to a lot of outdoor sports like running, hiking, and skating

CONS

• Commonly performed incorrectly
• Requires a bit of space to perform
• As a unilateral exercise, it requires a bit more time to perform

REGRESSIONS

• Lower weight
• Static stance (wide stance)
• Perform a squat instead

PROGRESSIONS

• More weight
• Pause at the bottom
• Hold weights at the front rack position (on top of shoulders)
• Other varations that require a bit more coordination

COMMON MISTAKES

• Too upright (not enough hip movement)
  • Cue the client to kick the hips back further
  • More horizontal hip movement
  • Drop chest forward. abit
• Flexing the spine at the bottom (this is mostly due to disengagement in the core)
  • Cue the client to brace the core
  • lengthen the spine
  • pull the shoulders back
  • stay a bit more upright
• Twisting of the spine (can be done intentionally but commonly not)
  • Keep shoulders aligned with hips
  • brace core
  • drop chest forwards rather than sideways.

Primary Joints: Hips & Knees

Primary Muscles Worked: The primary hip extensors are the gluteus maximus and the hamstrings (i.e., the long head of the biceps femoris, the semitendinosus, and the semimembranosus). The extensor head of the adductor magnus is also considered a primary hip extensor.

HOW TO

PROS

• Improves strength in the lower body
• Helps remove imbalances in the legs
• Great for athletes
• Movement is transferable to a lot of outdoor sports like running, hiking, and skating

CONS

• Commonly performed incorrectly
• Requires a bit of space to perform
• As a unilateral exercise, it requires a bit more time to perform

REGRESSIONS

• Lower weight
• Fixed stance rather than alternating
• Squat

PROGRESSIONS

• More weight
• Pause at the bottom
• Pulses

COMMON MISTAKES

• spinal flexion (dropping the chest at the bottom of the hinge)
  • more horizontal hip movement
  • Brace core; keep spine straight
  • Lower the weight
  • Remove weight and work on form; place hands on hips
• Lacking range of motion
  • Lower weight
  • Cue to get deeper
• Lack of balance (usually with alternating variation)
  • Perform one side at a time

Primary Joints: Hips & Knees

Primary Muscles Worked: The primary hip extensors are the gluteus maximus and the hamstrings (i.e., the long head of the biceps femoris, the semitendinosus, and the semimembranosus). The extensor head of the adductor magnus is also considered a primary hip extensor.

Secondary Muscles Worked: Glute medius, Adductor magnus, Adductor longus & Adductor brevis

HOW TO

PROS

• Improves strength in the lower body
• Helps remove imbalances in the legs
• Great for athletes
• Movement is transferable to a lot of outdoor sports like running, hiking, and skating
• Improves balance
• Helps engage and develop the muscles of the inner thighs

CONS

• Commonly performed incorrectly
• Requires a bit of mobility in the knee
• Can be a challenge for those with knee sensitivities or challenges with balance

REGRESSIONS

• Less weight
• Back Lunge
• Split Squat
• Squat

PROGRESSIONS

• More weight
• Knee drive at the top of the movement
• Pause at the bottom

COMMON MISTAKES

• Spinal flexion (dropping the chest at the bottom of the hinge)
  • more horizontal hip movement
  • Brace core; keep spine straight
• Performs a back lunge instead
  • Swoop the back leg to the outside of the front leg
• Shifts weight to the back foot
  • Tip toe back foot; back heel off the ground; shift weight to the front leg

HOW TO

Primary Muscles Worked: Scapular Spinal Part of the Deltoid (Rear Delt)

PROS

• Helps improve posture and alignment
• Can help reduce injury and pain related to poor posture
• Improves upper body strength and definition primarily in the rear delt
• Improves body composition by rounding and broadening the shoulders
• Simple movement to perform
• Does not require heavy weight

CONS

• Commonly performed incorrectly
• Can be uncomfortable if their is any underlying shoulder condition
• Can sometimes flare any underlying shoulder conditions

REGRESSIONS

• Lighter Weight
• Partial ROM
• No weight
• Chest supported on bench (helps maintain proper alignemnt)

PROGRESSIONS

• Heavier Weight
• Different Tempos
• Alternating
• ISO Holds
• Chest supported on bench (offers support to go heavier)

• Momentum Swing (rocking back and forth)
  • Lower the weight, it might be too high
  • Cue client to slow things down and control the eccentric
  • Keep tension in the shoulder
  • Breathe out when they raise
• Pulling Down (arms closer to the hips rather than align with the shoulders)
  • Lower the weight, it might be too high
  • Cue client to reach outwards rather than back and down
  • Raise towards 3 & 9
• Leading with the elbows
  • Lower the weight, it might be too high
  • Cue client to lengthen arms and reach outwards

HOW TO

Primary Muscles Worked: Acromial Part of the Deltoid (Side / Medial Delt)

PROS

• Improves upper body strength and definition primarily in the medial delt
• Improves body composition by rounding and broadening the shoulders
• Simple movement to perform
• Very transferable to everyday life
• Does not require heavy weight
• Offers many variations

CONS

• Commonly performed incorrectly
• Can be uncomfortable if their is any underlying shoulder condition
• Can sometimes flare any underlying shoulder conditions

REGRESSIONS

• Lighter Weight
• Partial ROM
• No weight

PROGRESSIONS

• Heavier Weight
• Different Tempos
• Alternating
• ISO Holds

• Momentum Swing (rocking back and forth)
  • Lower the weight, it might be too high
  • Cue client to slow things down and control the eccentric
  • Keep tension in the shoulder
  • Stop before hands hit the thighs
  • Breathe out when they raise
• Shrugging when raising
  • Lower the weight, it might be too high
  • Reduce ROM if client is raising above shoulder height
  • Cue the client to reach outwards rather then upwards
  • Cue client to reach for 10 & 2 (on a clock)

HOW TO

Primary Muscles Worked: Clavicular Part of the Deltoid (front / anterior delt)

Secondary Muscles Worked: Pectoralis Major

PROS

• Improves upper body strength and definition primarily in the front delt
• Improves body composition by rounding out the shoulders
• Simple movement to perform
• Very transferable to everyday life

CONS

• Commonly performed incorrectly
• Can be uncomfortable if their is any underlying shoulder condition

REGRESSIONS

• Light Weight
• Different hand placements (Prone grip)

PROGRESSIONS

• Heavier Weight
• Different Tempos
• Alternating
• ISO Holds
• Bigger ROM

• Momentum Swing (arms rock back then swing forward)
  • Lower the weight, it might be too high
  • Cue client to slow things down
  • Keep tension in the shoulder
  • Stop before hands hit the thighs
  • Breathe out when they raise
• Spine Arches when they raise
  • Lower the weight
  • Slow things down
  • Inhale and brace the core as the arms drop
  • Exhale and contract the core as the arms raise

Primary Muscles Worked: Lats & Biceps

Secondary Muscles Worked: Core

PROS

• Amazing for improving upper body strength specifically in the mid back and biceps
• Very empowering exercise when successfuly performed

CONS

• Very challening exercise
• Commonly performed incorrectly
• Can be a challenge to perform for people of different body types

REGRESSIONS

PROGRESSIONS

HOW TO

Primary Muscles Worked: Latisimuss Dorsi & Teres Major

Secondary Muscles Worked: Biceps Brachii

PROS

• Builds strength in the muscles of the back, primarily the lats
• Will also help improve grip and bicep strength
• Easily measurable and accessible
• Empowering move since most people are able to go pretty heavy
• Leads to improved pull/chin up performance

CONS

• Challening for those with limited overhead shoulder mobility
• Commonly done incorrectly or differently

REGRESSIONS

• Lighter weight
• Increase the decline for less overhead range

PROGRESSIONS

• More weight
• Tempo variations
• Hold at the bottom of the row
• Single Arm

• Using too much arm and less back (often the case if the client is shrugging their shoulders when they pull down or rounding the back)
  • Cue client to slightly extend the spine and keep the chest open when they pull down
  • Relax the shoulders when they pull down
• Momentum swing when pulling down (their is a difference between using your body weight to pull down and using movement to increase the stretch on the lats by leaning forward and extending the spine for a greater contraction by leaning back)
  • Cue the client to slow things down and avoid excessive movement from the torso
  • Breathe out as they pull down and tighten up the core
  • or Lower the weight, it might be too heavy if they can't get the elbows to the side of the body without swinging
• Pulling to high or to low
  • Cue the client to pull towards the collar bone or the upper chest or have try to touch elbows behind the back
• Elbows pull back rather then down (internal rotation of the shoulder)
  • Cue client to drive the elbows to the floor
  • Forearm path should match the path of the cable
  • Pull elbows down and into the body

HOW TO

Primary Muscles Worked: Latisimuss Dorsi

Secondary Muscles Worked: Biceps Brachii

PROS

• Builds strength in the muscles of the back, primarily the lats
• Will also help improve grip and bicep strength
• Easily measurable and accessible
• Empowering move since most people are able to go pretty heavy

CONS

• Challening for those with limited overhead shoulder mobility
• Commonly done incorrectly or differently

REGRESSIONS

• Lighter weight
• Increase the decline for less overhead range

PROGRESSIONS

• More weight
• Tempo variations
• Hold at the bottom of the row
• Single Arm

• Using too much arm and less back (often the case if the client is shrugging their shoulders when they pull down or pulling down to high up the chest)
  • Cue the client pull towards the lower chest
  • Relax the shoulders when they pull down
• Momentum swing when pulling down (their is a difference between using your body weight to pull down and using movement to increase the stretch on the lats by leaning forward and extending the spine for a greater contraction by rocking back)
  • Cue the client to slow things down and avoid excessive movement from the torso
  • Breathe out as they pull down and tighten up the core
  • or Lower the weight, it might be too heavey if they can't get ehe elbows to the side of the body without swinging
• Pulling to high or to low
  • Cue the client. topull towards the ribs or the lower chest and to keep the elbows close to the body

HOW TO

Primary Muscles Worked: Quads & Glutes

Secondary Muscles Worked: Hamstrings, Core, Stabilizer Muscles

PROS

• Builds strength and power in the legs
• Offers multiple options in regressions and progressions
• Easy to record progress
• Available for most fitness levels
• Functional compound exercise

CONS

• Can be intimidating
• Complex movement
• Our clients are all different heights so might take a little adjusting every now and then
• Takes up space
• Commonly done incorrectly

REGRESSIONS

• Lighter weight (25 or 35 lb barbell)
• Use a plate or a DB
• Bodyweight Jump Squat
• Bodyweight squat
• Sit to stand

PROGRESSIONS

• Heavier weight
• Add a tip toe for more calf development
• Weighted squat jumps
• Pause Squats (hold for 3 sec at the bottom)
• Negatives (count to 5-10 on the way down)

• Excessive hip bend
  • Have client sit back a little more
  • Elevate heels with a plate or wooden dowel
  • Wider stance to allow the hips to drop lower
• Squatting upright
  • Increase bend at the hips
  • Kick hips back slightly
  • Keep bar over the middle of the foot
• Knee Valgus (knees collapsing inwards)
  • Grip the floor with feet and rip the floor apart
  • Add a loop band to the ankles or thighs
• Heels Raising during Squat (lack of ankle mobility)
  • Place wooden dowell under heels to elevate heels
  • Try a wider stance to allow the hips more room

HOW TO

Primary Muscles Worked: Quads & Glutes

PROS

• Builds strength and power in the legs and hips
• Improves core strength dueo the high rack position
• Offers multiple options in regressions and progressions
• Easy to record progress
• Available for all fitness levels

CONS

• Will really challenge the spine and arm strength
• Commonly performed incorrectly

REGRESSIONS

• Lighter weight
• 1 DB between the hips
• Bodyweight Squat
• Bodyweight Jump Squat
• Sit to stand with weight

PROGRESSIONS

• Heavier weight
• Dumbbell squat jumps
• Dumbbell squat on BOSU
• Tempo variations

• Spine untable during movement (falling forward during the eccentric portion)
  • Lower the weight, it might be too heavy
  • Inhale and brace core on the way down
  • Breathe out and contract the ribs on the way up
  • Pus the elbows forwards during the lowering portion to maintin the DBs parallel to the floor
• Knees buckling in
  • Lower the weight
  • Point toes outwards
  • Engage the hips and pull the knees apart
  • Place a mini band on thighs to increase focus on knee and hip alignment
  • Widen stance and hold weight between the hips
• Excessive spinal extension
  • Engage core, pull ribs towards hips, belly towards spine
  • Maintain a neutral spine
  • Inhale down, exhale up

HOW TO

Primary Muscles Worked: Quads & Glutes

Secondary Muscles Worked: Hamstrings, Core,  Shoulders and Grip

PROS

• Builds strength and power in the legs and hips
• Improves core strength
• Improves grip and shoulder strength
• Offers multiple options in regressions and progressions
• Easy to record progress
• Available for all fitness levels

CONS

• Requires a narrower stance than barbell squats due to weights on the outside of the legs
• Can be challenging for those with unstable knees / hips

REGRESSIONS

• Lighter weight
• 1 DB between the hips
• Bodyweight Squat
• Bodyweight Jump Squat
• Sit to stand with weight

PROGRESSIONS

• Heavier weight
• Front Rack squat (more core stability and upper body involvement)
• Dumbbell squat jumps
• Dumbbell squat on BOSU
• Tempo variations

• Rounding of shoulders due to weight in arms
• • Keep weight at the middle of the foot
  • Maintain upper back activation by pulling shoulders back and down
  • Open chest
• Weight to far forward
  • Keep weight at the middle of the foot
  • Drop the hips back
• Knees buckling in
  • Lower the weight
  • Point toes outwards
  • Engage the hips and pull the knees apart
  • Place a mini band on thighs to increase focus on knee and hip alignment
  • Widen stance and hold weight between the hips
• Turning the movement into a deadlift
  • More knee bend
  • Drop the hips back
  • Keep chest proud
  • More of an upright torso
• Excessive spinal extension
  • Engage core, pull ribs towards hips, belly towards spine
  • Maintain a neutral spine
  • Inhale down, exhale up

HOW TO

Primary Muscles Worked: Pectoralis Major (chest), Clavicular Part of the Deltoid (front / anterior delt) & Triceps Brachii

Secondary Muscles Worked: Core and Spinal Erectors

PROS

• Improves upper body strength specifically in the chest, triceps and shoulders
• Improves posture by strengthening the muscles of the chest
• Easily Modified and offers several options in regressions
• Classic measurement of upper body strength

CONS

• Challenging exercise
• Commonly done incorrectly

REGRESSIONS

• From the knees
• Increase elevation / incline

PROGRESSIONS

• Decline Push Ups (raise the feet above the head)
• Clapping Push Ups
• Pause at the bottom
• Narrow Push Up
• Diamond Push Ups

• Hips remain high
• Drop hips inline with shoulders
• Transfer weight forward
• Perform from the toes
• Elbows flared to the outside of the shoulder
• Bring elbows closer to the hips
• Elbows should be at 45 degree angle
• Elbows flare to the outside of the wrists at the bottom position
• Widen stance

HOW TO

Primary Muscles Worked: Chest, Triceps & Shoulders

Secondary Muscles Worked: Core

PROS

• Improves upper body strength specifically in the chest, triceps and shoulders
• Improves posture by strengthening the muscles of the chest
• DB chest press offers a greater range of motion
• Can also be done with KBs if client is comfortable doing so
• Foundational upper body strength exercise
• Standard measure of upper body strength

CONS

• Must be cautious since weight is being pressed over the chest and above the face
• Commonly done incorrectly
• Can be an issue for anyone with limited shoulder mobility

REGRESSIONS

• Lighter weight
• Neutral Grip variation
• Flat Bench variation

PROGRESSIONS

• Heavier weight
• Alternating press variations
• Single Arm (involves more core stability)
• Feet off the ground (increases core engagement and isolates the chest)

• Wrists too far out at the bottom position
• Bring wrists closer together
• Wrists over elbows
• Wrists too close together at the bottom position
• Pull wrists further apart
• Wrists over elbows
• Elbows high, closer to ears
• Bring elbows towards hips
• Elbows right under the shoulders
• Elbows low, closer to the hips
• Bring elbows towards ears, right under shoulders
• Lack of engagement in wrists, dropping knuckles towards the floor
• Flex the wrists, point knuckles to the ceiling
• Unable to perform due to shoulder mobility
• Perform with palms facing each other

HOW TO

Primary Muscles Worked: Chest, Triceps & Shoulders

Secondary Muscles Worked: Core

PROS

• Improves upper body strength specifically in the chest, triceps and shoulders
• Improves posture by strengthening the muscles of the chest
• DB chest press offers a greater range of motion
• Can also be done with KBs if client is comfortable doing so
• Foundational upper body strength exercise
• Standard measure of upper body strength

CONS

• Must be cautious since weight is being pressed over the chest and above the face
• Commonly done incorrectly
• Can be an issue for anyone with limited shoulder mobility

REGRESSIONS

• Lighter weight
• Performed on the floor
• Performed with a loop band

PROGRESSIONS

• Heavier weight
• Alternating press variations
• Single Arm (involves more core stability)
• Feet off the ground (increases core engagement and isolates the chest)

• Wrists too far out at the bottom position
• Bring wrists closer together
• Wrists over elbows
• Wrists too close together at the bottom position
• Pull wrists further apart
• Wrists over elbows
• Elbows high, closer to ears
• Bring elbows towards hips
• Elbows right under the shoulders
• Elbows low, closer to the hips
• Bring elbows towards ears, right under shoulders
• Lack of engagement in wrists, dropping knuckles towards the floor
• Flex the wrists, point knuckles to the ceiling
• Unable to perform due to shoulder mobility
• Perform with palms facing each other

HOW TO

Primary Muscles Worked: Latissimus Dorsi (Lats), Spinal Part of the Deltoid (Rear / Posterior Delt)

Secondary Muscles Worked: Biceps Bracchi

PROS

• Improves upper body strength mainly in the back and arms
• Improves grip strength
• Improves posture by strengthening the muscles of the back, the spinal erectors

CONS

• Challenging exercise, requires a base level of strength
• Can be challening to measure progress since theire usually isn't a fixed position

REGRESSIONS

• Get more vertical
• Hip Thrust variation

PROGRESSIONS

• Get lower
• Elevate legs
• Slower Tempo

• Rounding of the spine
  • Engage core
  • Pull the shoulders back
  • Drop shoulder blades down
• Disengagment at the bottom
  • stay engaged
  • Keep shoulders pulled back
• Dropping hips at the bottom
  • Keep glutes and core engaged
• Not pulling themselves all the way up
  • Exercise is too hard, have client get more vertical to make the exercise easier

HOW TO

Primary Muscles Worked: Latissimus Dorsi (Lats), Spinal Part of the Deltoid (Rear / Posterior Delt)

Secondary Muscles Worked: Biceps Bracchi

PROS

• Improves upper body strength mainly in the back and arms
• Improves posture by strengthening the muscles of the back, the spinal erectors
• Great for all fitness levels
• Measurable

CONS

• Taxing on the low back due to the bent over position
• Requires a lot of core requirement
• Commonly done incorrectly due to limited hip and hamstring flexibility

REGRESSIONS

• Lighter weight
• Performed with tube bands

PROGRESSIONS

• Heavier weight
• Tempo
• Remove support

• Rounding of the spine
• Engage core
• Pull the shoulders back
• Drop shoulder blades
• Using a lot of momentum to pull weight
• Lighter weight
• Remove momentum
• Elbows are high, more of a high row
• Bring elbows closer to the side body

HOW TO

Primary Muscles Worked: Latissimus Dorsi (Lats), Spinal Part of the Deltoid (Rear / Posterior Delt)

Secondary Muscles Worked: Biceps Bracchi

PROS

• Improves upper body strength mainly in the back and arms
• Improves posture by strengthening the muscles of the back
• Requires less lower back endurance
• Provides more ROM to the working side
• Great for all fitness levels
• Measurable
• Can be performed with DBs, KBs or tube bands

CONS

• Taxing on the low back due to the bent over position
• Challenging on the core
• Common to use heavier weight than can be handled

REGRESSIONS

• Lighter weight
• Performed with tube bands

PROGRESSIONS

• Heavier weight
• Tempo
• Remove support

• Rounding of the spine
• Engage core
• Pull the shoulders back
• Drop shoulder blades
• Using a lot of momentum to pull weight
• Lighter weight
• Remove momentum
• Elbows are high, more of a high row
• Bring elbows closer to the side body

HOW TO

Primary Muscles Worked: Hamstrings & Glutes

Secondary Muscles Worked: Quads, Abs, Obliques, Spinal Extensors & Traps

PROS

• Builds strength in the hamstrings and glutes
• Great exercise to increase flexibility in the hamstrings
• Improves core strength
• Improves posture
• Easy to record progress
• Extremely functional exercise that will transfer to everyday life

CONS

• Simple movement but complex
• Requires a lot of balance
• Individuals with tight hamstrings might have trouble with performing this movement
• Can be taxing on the low back when there is a lack of core engagement
• Can be hard to teach

REGRESSIONS

• Lighter weight
• Decrease range of motion
• Split Stance
• Even stance

PROGRESSIONS

• Heavier weight
• Toes elevated for deeper stretch in the calves and hamstrings
• Pause at the bottom to increase time under tension

• Rounding of shoulders due to weight on arms
• Keep weight over the toes
• Maintain upper back activation by pulling shoulders back and down
• Weight to far forward
• Keep weight over the toes
• Activate lats by bringing upper arms closer to the side body
• Rounding of mid back
• Kick hips back
• Anterior pelvic tilt
• Shine the chest 
• Extend the spine
• Knees locked
• Soft bend in knees
• Keeping chin high as they hinge
• Keep chin tucked 
• Maintain neutral spine

HOW TO

Primary Muscles Worked: Hamstrings & Glutes

Secondary Muscles Worked: Quads, Abs, Obliques, Spinal Extensors & Traps

PROS

• Builds strength in the hamstrings and glutes
• Great exercise to increase flexibility in the hamstrings
• Improves core strength
• Improves posture
• Easy to record progress
• Available for all fitness levels
• Extremely functional exercise that will transfer to everyday life

CONS

• Simple movement but complex
• Individuals with tight hamstrings might have trouble with performing this movement
• Can be taxing on the low back when there is a lack of core engagement
• Can be hard to teach

REGRESSIONS

• Lighter weight
• 1 DB / KB
• Decrease range of motion
• Even stance

PROGRESSIONS

• Heavier weight
• Toes elevated for deeper stretch in the calves and hamstrings
• Pause at the bottom to increase time under tension
• Single leg deadlift

• Rounding of shoulders due to weight on arms
• Keep weight over the toes
• Maintain upper back activation by pulling shoulders back and down
• Weight to far forward
• Keep weight over the toes
• Activate lats by bringing upper arms closer to the side body
• Rounding of mid back
• Kick hips back
• Anterior pelvic tilt
• Shine the chest 
• Extend the spine
• Knees locked
• Soft bend in knees
• Turning movement into a squat
• Remind client that its a hip movement
• Keep knees soft but still
• Kick hips back rather than dropping hips 
• Keeping chin high as they hinge
• Keep chin tucked 
• Maintain neutral spine

HOW TO

Primary Muscles Worked: Hamstrings & Glutes

Secondary Muscles Worked: Quads, Abs, Obliques, Spinal Extensors & Traps

PROS

• Builds strength in the hamstrings and glutes
• Great exercise to increase flexibility in the hamstrings
• Improves core strength
• Improves grip and shoulder strength
• Easy to record progress
• Available for all fitness levels
• Extremely functional exercise that will transfer to everyday life

CONS

• Simple movement but complex
• Individuals with tight hamstrings might have trouble with performing this movement
• Can be taxing on the low back when there is a lack of core engagement
• Can be hard to teach
• Involves a decent amount of upper body strength
• Limited to 50 lbs DB’s / KB’s. If someone wants to increase weight it would have to be with the barbell

REGRESSIONS

• Lighter weight
• 1 DB / KB
• Decrease range of motion
• Body weight

PROGRESSIONS

• Heavier weight
• Toes elevated for deeper stretch in the calves and hamstrings
• Pause at the bottom to increase time under tension
• Single leg deadlift

• Rounding of shoulders due to weight on arms
• Keep weight over the toes
• Maintain upper back activation by pulling shoulders back and down
• Weight to far forward
• Keep weight over the toes
• Activate lats by bringing upper arms closer to the side body
• Rounding of mid back
• Kick hips back
• Anterior pelvic tilt
• Shine the chest 
• Extend the spine
• Knees locked
• Soft bend in knees
• Turning movement into a squat
• Remind client that its a hip movement
• Keep knees soft but still
• Kick hips back rather than dropping hips 
• Keeping chin high as they hinge
• Keep chin tucked 
• Maintain neutral spine

• Assume squatting stance with dumbbells at sides and feet hip distance apart
• Shoulders rolled back and down
• Maintain neutral spine, sink hips back and lower into squat until thighs are parallel to ground
• Weights should be to the outside of the feet
• Extend hips and knees to drive up out of squat position
• Stand tall and repeat for desired reps

Primary Muscles Worked: Quads & Glutes

Secondary Muscles Worked: Hamstrings, Core,  Shoulders and Grip

PROS

• Builds strength and power in the legs and hips
• Improves core strength
• Improves grip and shoulder strength
• Offers multiple options in regressions and progressions
• Easy to record progress
• Available for all fitness levels

CONS

• Requires a narrower stance than barbell squats due to weights on the outside of the legs
• We are limited to 50 lb DBs / KBs. If anyone is looking to go heavier they would have to work on increasing reps, adding jumps, or an unstable surface like a BOSU ball.

REGRESSIONS

• Lighter weight
• 1 DB between the hips
• Bodyweight Jump Squat
• Bodyweight squat
• Sit to stand with weight

PROGRESSIONS

• Heavier weight
• Front racked squat (more core stability and upper body involvement)
• Dumbbell squat jumps
• Dumbbell squat on BOSU

• Rounding of shoulders due to weight in arms
• • Keep weight at the middle of the foot
  • Maintain upper back activation by pulling shoulders back and down
• Weight to far forward
  • Keep weight at the middle of the foot
• Knees buckling in
  • Lower the weight
  • Narrow stance / parallel stance
  • Place a mini band on thighs to increase focus on knee and hip alignment
  • Widen stance and hold weight between the hips
• Turning the movement into a deadlift
  • More knee bend
  • Drop the hips
• Excessive spinal extension
  • Engage core, pull ribs towards hips, belly towards spine
  • Maintain a neutral spine

• Assume squatting stance with dumbbells at sides and feet hip distance apart
• Shoulders rolled back and down
• Maintain neutral spine, sink hips back and lower into squat until thighs are parallel to ground
• Weights should be to the outside of the feet
• Extend hips and knees to drive up out of squat position
• Stand tall

Primary Muscles Worked: Hamstrings & Glutes

Secondary Muscles Worked: Quads, Abs, Obliques, Spinal Extensors & Traps

PROS

• Builds strength in the hamstrings and glutes
• Great exercise to increase flexibility in the hamstrings
• Improves core strength
• Improves grip and shoulder strength
• Easy to record progress
• Available for all fitness levels
• Extremely functional exercise that will transfer to everyday life

CONS

• Simple movement but complex
• Individuals with tight hamstrings might have trouble with performing this movement
• Can be taxing on the low back when there is a lack of core engagement
• Can be hard to teach
• Involves a decent amount of upper body strength
• Limited to 50 lbs DB’s / KB’s. If someone wants to increase weight it would have to be with the barbell

REGRESSIONS

• Lighter weight
• 1 DB / KB
• Decrease range of motion
• Body weight

PROGRESSIONS

• Heavier weight
• Toes elevated for deeper stretch in the calves and hamstrings
• Pause at the bottom to increase time under tension
• Single leg deadlift

• Rounding of shoulders due to weight on arms
• Keep weight over the toes
• Maintain upper back activation by pulling shoulders back and down
• Weight to far forward
• Keep weight over the toes
• Activate lats by bringing upper arms closer to the side body
• Rounding of mid back
• Kick hips back
• Anterior pelvic tilt
• Shine the chest 
• Extend the spine
• Knees locked
• Soft bend in knees
• Turning movement into a squat
• Remind client that its a hip movement
• Keep knees soft but still
• Kick hips back rather than dropping hips 
• Keeping chin high as they hinge
• Keep chin tucked 
• Maintain neutral spine

• Stand about 2-3 feet away from the elevated surface with feet hip distance apart
• Place one foot back on the bench and transfer weight to the front foot. 90% of your weight on the front and 10% on the back.
• With weight evenly distributed amongst your front foot, begin the downward movement 
• As the back knee drops towards the floor, bend at the hip with a neutral spine and bring shoulders slightly in front of the hips.
• Once at the bottom position, push the floor away with the front foot to begin standing

Primary Muscles Worked: Quads & Glutes

Secondary Muscles Worked: Core and Stabilizer muscles

PROS

• Builds strength in the quads and glutes
• Excellent exercise to build power in the lower body
• Improved performance will transfer to walking, hiking, running, cycling and jumping
• Excellent to improve the barbell squat
• Improves single leg balance

CONS

• Can be a complicated set up
• Will take sometime to get movement down
• Requires good balance and a strength base
• Lengthy exercise, need to perform on both sides

REGRESSIONS

• Lighter weight
• Body weight
• Split Squat (both feet on the ground)

PROGRESSIONS

• Heavier weight
• Heel raise at the top of the movement or throughout the entire movement
• Weight on one side for an added balance and core challenge
• Add a jump

• Rounding in the upper back
• Brace core
• Maintain spine long
• Lower weight
• Heel raises off the ground
• Bring front foot forward
• Lack of balance
• Try without shoes
• Grip the floor with the foot
• Distribute weight evenly amongst the foot

Primary Muscles Worked: Quads, Glutes

Secondary Muscles Worked: Ankles and Core

PROS

• Builds strength and power in the legs
• Helps improve balance
• Functional everyday movement
• Offers levels of regression
• Can be performed anywhere in the weight room

CONS

• Commonly performed incorrectly
• Takes a bit of coordination
• Depending on the client, can be time consuming
• Requires a base of leg strength to perform correctly

REGRESSIONS

PROGRESSIONS

• Sit on the end of the bench with dumbbells resting on your thighs
• Lay back slowly and transfer dumbbells to the outside of the body
• Place feet flat on the ground with a slight curve in the low back
• Elbows should be slightly lower than chest height and somewhat pulled closer to the hips
• Engage the muscles of the glutes and upper back
• Press the weights above your chest by extending your elbows until your arms are straight
• With control, drop elbows back down under chest height and repeat

Primary Muscles Worked: Chest, Triceps & Shoulders

Secondary Muscles Worked: Core

PROS

• Improves upper body strength specifically in the chest, triceps and shoulders
• Improves posture by strengthening the muscles of the chest
• DB chest press offers a greater range of motion
• Can also be done with KBs if client is comfortable doing so
• Foundational upper body strength exercise
• Standard measure of upper body strength

CONS

• Must be cautious since weight is being pressed over the chest and above the face
• Commonly done incorrectly
• Can be an issue for anyone with limited shoulder mobility

REGRESSIONS

• Lighter weight
• Performed on the floor
• Performed with a loop band

PROGRESSIONS

• Heavier weight
• Alternating press variations
• Single Arm (involves more core stability)
• Feet off the ground (increases core engagement and isolates the chest)

• Wrists too far out at the bottom position
• Bring wrists closer together
• Wrists over elbows
• Wrists too close together at the bottom position
• Pull wrists further apart
• Wrists over elbows
• Elbows high, closer to ears
• Bring elbows towards hips
• Elbows right under the shoulders
• Elbows low, closer to the hips
• Bring elbows towards ears, right under shoulders
• Lack of engagement in wrists, dropping knuckles towards the floor
• Flex the wrists, point knuckles to the ceiling
• Unable to perform due to shoulder mobility
• Perform with palms facing each other

• Assume a standing position while holding a dumbbell in each hand with a neutral grip.
• Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
• Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control.

Primary Muscles Worked: Mid to Upper Back (Lats, Rhomboids & Traps)

Secondary Muscles Worked: Biceps, Abs, Obliques, Spinal Extensors & Low Back

PROS

• Improves upper body strength mainly in the back and arms
• Improves posture by strengthening the muscles of the back
• Foundational upper body strength exercise
• Offers several grip variations
• Great for all fitness levels
• Measurable
• Can be performed with DBs, KBs or tube bands

CONS

• Taxing on the low back due to the bent over position
• Challenging on the core
• Common to use heavier weight than can be handled

REGRESSIONS

• Lighter weight
• Performed with tube bands

PROGRESSIONS

• Heavier weight
• Alternating row variations
• Tempo
• Chest on bench (isolates the back, removes assistance from momentum)
• Single Leg

• Not enough hip hinge (works the shoulders or traps more)
• More hip hinge
• Upper body more parallel to the ground
• Using a lot of momentum to pull weight
• Lighter weight
• Remove momentum
• Place forehead on a bench or foam roller
• Extending arms to far forward (more common movement in barre)
• Let arms drop naturally towards the ground
• Have weight track over the toes or right in front of the toes
• Engage the lats by pulling the upper arm towards the side body
• Belly dropping to the floor, extending the back, lack of core engagement
• Engage core, bring ribs to hips
• Pull ribs in
• Neutral spine
• Ensure gaze is towards the ground
• Elbows are high, more of a high row
• Elbows close to the side body
• During row, pulling the wrists towards the chest or ribs
• Pull towards belly button, closer to the hips

HOW TO

Primary Muscles Worked: Pectoralis Major (chest), Clavicular Part of the Deltoid (front / anterior delt) & Triceps Brachii

Secondary Muscles Worked: Core and Spinal Erectors

PROS

• Improves upper body strength specifically in the chest, triceps and shoulders
• Improves posture by strengthening the muscles of the chest
• Easily Modified and offers several options in regressions
• Classic measurement of upper body strength

CONS

• Challenging exercise
• Commonly done incorrectly

REGRESSIONS

• From the knees
• Increase elevation / incline

PROGRESSIONS

• Decline Push Ups (raise the feet above the head)
• Clapping Push Ups
• Pause at the bottom
• Narrow Push Up
• Diamond Push Ups

• Hips remain high
• Drop hips inline with shoulders
• Transfer weight forward
• Perform from the toes
• Elbows flared to the outside of the shoulder
• Bring elbows closer to the hips
• Elbows should be at 45 degree angle
• Elbows flare to the outside of the wrists at the bottom position
• Widen stance

• Start by standing tall with a wider than hip distance stance and with a dumbbell in one arm in front of you
• Begin to kick the hips back and down as you bend at the knees until the dumbbell is about a foot off the floor.
• At the bottom position, you’ll have your shoulders in front of the hips, spine in neutral and core braced
• Start the standing process by pressing away the floor under you, shooting the hips forward and shrugging the shoulders to begin driving the elbow to the sky while keeping the dumbbell close to the body
• stand tall by straightening your hips and knees while keeping the dumbbell over your head.

Primary Muscles Worked: Shoulders, Traps, Core

Secondary Muscles Worked: Hamstrings, Glutes

PROS

• Improves strength and stability in the posterior chain
• Empowering movement

CONS

• Complex compound movement that involves all major joints
• Can take some time to perform properly

REGRESSIONS

• Lighter weight
• Breakdown the movement (standing shoulder press or single arm deadlift)

PROGRESSIONS

• Heavier weight
• Crossfit style (snatch at a squat position and stand with arm extended overhead)
• Perform with a KB

• Turns into a shoulder press by cleaning the DB to the shoulder and then pressing
• Keep the weight towards the center of the body 
• Smooth transition from bottom position to top position
• Lead with the elbow and extend overhead