https://muscleformapp.com/ https://muscleformapp.com/muscles/ https://muscleformapp.com/support/ https://muscleformapp.com/privacy/ https://muscleformapp.com/terms/ https://muscleformapp.com/licenses/ https://muscleformapp.com/muscles/chest-upper/ https://muscleformapp.com/muscles/chest-mid/ https://muscleformapp.com/muscles/chest-lower/ https://muscleformapp.com/muscles/delts-front/ https://muscleformapp.com/muscles/delts-side/ https://muscleformapp.com/muscles/delts-rear/ https://muscleformapp.com/muscles/traps/ https://muscleformapp.com/muscles/lats/ https://muscleformapp.com/muscles/upperback/ https://muscleformapp.com/muscles/lower-back/ https://muscleformapp.com/muscles/biceps/ https://muscleformapp.com/muscles/triceps/ https://muscleformapp.com/muscles/forearms/ https://muscleformapp.com/muscles/abs/ https://muscleformapp.com/muscles/obliques/ https://muscleformapp.com/muscles/glutes/ https://muscleformapp.com/muscles/glute-med/ https://muscleformapp.com/muscles/quads/ https://muscleformapp.com/muscles/hamstrings/ https://muscleformapp.com/muscles/adductors/ https://muscleformapp.com/muscles/calves/ https://muscleformapp.com/muscles/hip-flexors/ https://muscleformapp.com/m/barbell-bench-press/https://cdn.muscleformapp.com/moves/barbell-bench-press/poster.jpgBarbell Bench Press — correct form in 3DFeet flat, shoulder blades pulled back and down. Grip just wider than shoulders, wrists stacked over elbowshttps://cdn.muscleformapp.com/moves/barbell-bench-press/loop.mp42026-10-29 https://muscleformapp.com/m/incline-barbell-bench-press/https://cdn.muscleformapp.com/moves/incline-barbell-bench-press/poster.jpgIncline Barbell Bench Press — correct form in 3DSet the bench to about 30–45 degrees, eyes under the bar. Grip a bit wider than shoulders, shoulder blades pinchedhttps://cdn.muscleformapp.com/moves/incline-barbell-bench-press/loop.mp42026-10-29 https://muscleformapp.com/m/decline-barbell-bench-press/https://cdn.muscleformapp.com/moves/decline-barbell-bench-press/poster.jpgDecline Barbell Bench Press — correct form in 3DHook your legs under the pads and lie back, eyes under the bar. Grip a bit wider than shoulders, wrists stacked over elbowshttps://cdn.muscleformapp.com/moves/decline-barbell-bench-press/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-bench-press/https://cdn.muscleformapp.com/moves/dumbbell-bench-press/poster.jpgDumbbell Bench Press — correct form in 3DLie on a flat bench, feet flat, head, shoulders and hips down. Pull shoulder blades down and back into the benchhttps://cdn.muscleformapp.com/moves/dumbbell-bench-press/loop.mp42026-10-29 https://muscleformapp.com/m/incline-dumbbell-press/https://cdn.muscleformapp.com/moves/incline-dumbbell-press/poster.jpgIncline Dumbbell Press — correct form in 3DSet the bench to a low incline (30–45°), feet flat on the floor. Pull shoulder blades down and back, head, back and hips on the padhttps://cdn.muscleformapp.com/moves/incline-dumbbell-press/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-fly/https://cdn.muscleformapp.com/moves/dumbbell-fly/poster.jpgDumbbell Fly — correct form in 3DLie on a flat bench, feet planted, dumbbells over your chest. Turn your palms to face each other with a slight elbow bendhttps://cdn.muscleformapp.com/moves/dumbbell-fly/loop.mp42026-10-29 https://muscleformapp.com/m/incline-dumbbell-fly/https://cdn.muscleformapp.com/moves/incline-dumbbell-fly/poster.jpgIncline Dumbbell Fly — correct form in 3DLie on a bench set to about 30-45 degrees, feet planted. Press the dumbbells over your upper chest, palms facing inhttps://cdn.muscleformapp.com/moves/incline-dumbbell-fly/loop.mp42026-10-29 https://muscleformapp.com/m/push-up/https://cdn.muscleformapp.com/moves/push-up/poster.jpgPush-Up — correct form in 3DHands shoulder-width, directly under your shoulders. Brace core and squeeze glutes: one straight line head to heelshttps://cdn.muscleformapp.com/moves/push-up/loop.mp42026-10-29 https://muscleformapp.com/m/incline-push-up/https://cdn.muscleformapp.com/moves/incline-push-up/poster.jpgIncline Push-Up — correct form in 3DPlace your hands on the box edge, slightly wider than your shoulders. Walk your feet back until your body is one line from head to heelshttps://cdn.muscleformapp.com/moves/incline-push-up/loop.mp42026-10-29 https://muscleformapp.com/m/decline-push-up/https://cdn.muscleformapp.com/moves/decline-push-up/poster.jpgDecline Push-Up — correct form in 3DFeet on the box, hands on the floor a bit wider than your shoulders. Brace your abs so your body is one straight line from head to heelshttps://cdn.muscleformapp.com/moves/decline-push-up/loop.mp42026-10-29 https://muscleformapp.com/m/chest-dip/https://cdn.muscleformapp.com/moves/chest-dip/poster.jpgChest Dip — correct form in 3DGrip the bars, press up to straight arms, shoulders down. Cross your ankles and lean your torso slightly forwardhttps://cdn.muscleformapp.com/moves/chest-dip/loop.mp42026-10-29 https://muscleformapp.com/m/machine-chest-press/https://cdn.muscleformapp.com/moves/machine-chest-press/poster.jpgMachine Chest Press — correct form in 3DSet the seat so the handles line up with your mid-chest. Sit back, feet flat, shoulder blades back and down on the padhttps://cdn.muscleformapp.com/moves/machine-chest-press/loop.mp42026-10-29 https://muscleformapp.com/m/pec-deck-fly/https://cdn.muscleformapp.com/moves/pec-deck-fly/poster.jpgPec Deck Fly — correct form in 3DSet the seat so the handles sit at about shoulder height. Sit tall with your back flat on the pad and feet plantedhttps://cdn.muscleformapp.com/moves/pec-deck-fly/loop.mp42026-10-29 https://muscleformapp.com/m/cable-crossover/https://cdn.muscleformapp.com/moves/cable-crossover/poster.jpgCable Crossover — correct form in 3DSet both pulleys high and take a staggered stance. Brace your abs and keep your chest up, shoulders down and backhttps://cdn.muscleformapp.com/moves/cable-crossover/loop.mp42026-10-29 https://muscleformapp.com/m/low-to-high-cable-fly/https://cdn.muscleformapp.com/moves/low-to-high-cable-fly/poster.jpgLow-to-High Cable Fly — correct form in 3DSet the pulleys low, between knee and hip height, staggered stance. Brace your abs so your low back doesn't archhttps://cdn.muscleformapp.com/moves/low-to-high-cable-fly/loop.mp42026-10-29 https://muscleformapp.com/m/smith-machine-incline-press/https://cdn.muscleformapp.com/moves/smith-machine-incline-press/poster.jpgSmith Machine Incline Press — correct form in 3DSet the bench to 30–45° so the bar lines up with your upper chest. Grip a bit wider than shoulders and pinch your shoulder bladeshttps://cdn.muscleformapp.com/moves/smith-machine-incline-press/loop.mp42026-10-29 https://muscleformapp.com/m/pull-up/https://cdn.muscleformapp.com/moves/pull-up/poster.jpgPull-Up — correct form in 3DGrip slightly wider than shoulders, full hang. Pull the shoulder blades down before bending the armshttps://cdn.muscleformapp.com/moves/pull-up/loop.mp42026-10-29 https://muscleformapp.com/m/chin-up/https://cdn.muscleformapp.com/moves/chin-up/poster.jpgChin-Up — correct form in 3DGrip the bar palms facing you, about shoulder-width. Hang fully, then pull your shoulders down and backhttps://cdn.muscleformapp.com/moves/chin-up/loop.mp42026-10-29 https://muscleformapp.com/m/assisted-pull-up/https://cdn.muscleformapp.com/moves/assisted-pull-up/poster.jpgAssisted Pull-Up Machine — correct form in 3DSet the assist weight: more weight means more help. Kneel on the pad and grip the bar a bit wider than your shouldershttps://cdn.muscleformapp.com/moves/assisted-pull-up/loop.mp42026-10-29 https://muscleformapp.com/m/lat-pulldown/https://cdn.muscleformapp.com/moves/lat-pulldown/poster.jpgLat Pulldown — correct form in 3DGrip wider than shoulders, thighs locked under the pad. Chest up, lean back slightlyhttps://cdn.muscleformapp.com/moves/lat-pulldown/loop.mp42026-10-29 https://muscleformapp.com/m/close-grip-lat-pulldown/https://cdn.muscleformapp.com/moves/close-grip-lat-pulldown/poster.jpgClose-Grip Lat Pulldown — correct form in 3DLock your thighs under the pad, grip the V-handle overhead. Brace your abs, lean back slightly (no more than 30°)https://cdn.muscleformapp.com/moves/close-grip-lat-pulldown/loop.mp42026-10-29 https://muscleformapp.com/m/straight-arm-pulldown/https://cdn.muscleformapp.com/moves/straight-arm-pulldown/poster.jpgStraight-Arm Cable Pulldown — correct form in 3DSet the pulley high, grip the bar overhand about shoulder-width. Step back, soften your knees and brace your abshttps://cdn.muscleformapp.com/moves/straight-arm-pulldown/loop.mp42026-10-29 https://muscleformapp.com/m/barbell-bent-over-row/https://cdn.muscleformapp.com/moves/barbell-bent-over-row/poster.jpgBarbell Bent-Over Row — correct form in 3DGrip the bar overhand, hands just wider than shoulders. Soften your knees and hinge to about 45 degrees, back flathttps://cdn.muscleformapp.com/moves/barbell-bent-over-row/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-bent-over-row/https://cdn.muscleformapp.com/moves/dumbbell-bent-over-row/poster.jpgDumbbell Bent-Over Row — correct form in 3DStand hip-width, dumbbells in hand, knees slightly bent. Hinge at the hips until your torso is about 45° or lower, back flathttps://cdn.muscleformapp.com/moves/dumbbell-bent-over-row/loop.mp42026-10-29 https://muscleformapp.com/m/one-arm-dumbbell-row/https://cdn.muscleformapp.com/moves/one-arm-dumbbell-row/poster.jpgOne-Arm Dumbbell Row — correct form in 3DPut one knee and hand on a bench, other foot on the floor. Flatten your back so your torso is close to parallelhttps://cdn.muscleformapp.com/moves/one-arm-dumbbell-row/loop.mp42026-10-29 https://muscleformapp.com/m/seated-cable-row/https://cdn.muscleformapp.com/moves/seated-cable-row/poster.jpgSeated Cable Row — correct form in 3DSit tall, feet on the platform, knees slightly bent. Grip the V-handle, lift your chest and bracehttps://cdn.muscleformapp.com/moves/seated-cable-row/loop.mp42026-10-29 https://muscleformapp.com/m/t-bar-row/https://cdn.muscleformapp.com/moves/t-bar-row/poster.jpgT-Bar Row — correct form in 3DStraddle the bar with the V-handle under the loaded end. Soften your knees and hinge to about 45 degrees, back flathttps://cdn.muscleformapp.com/moves/t-bar-row/loop.mp42026-10-29 https://muscleformapp.com/m/chest-supported-dumbbell-row/https://cdn.muscleformapp.com/moves/chest-supported-dumbbell-row/poster.jpgChest-Supported Dumbbell Row — correct form in 3DLie face down on a bench set to about 45 degrees. Let the dumbbells hang straight down from your shouldershttps://cdn.muscleformapp.com/moves/chest-supported-dumbbell-row/loop.mp42026-10-29 https://muscleformapp.com/m/machine-row/https://cdn.muscleformapp.com/moves/machine-row/poster.jpgMachine Row — correct form in 3DSet the seat so the handles sit between chest and shoulder height. Sit tall with your chest lightly on the pad and feet plantedhttps://cdn.muscleformapp.com/moves/machine-row/loop.mp42026-10-29 https://muscleformapp.com/m/inverted-row/https://cdn.muscleformapp.com/moves/inverted-row/poster.jpgInverted Row — correct form in 3DLock the Smith bar at about waist height and lie under it. Grip just wider than shoulders, arms straight, heels downhttps://cdn.muscleformapp.com/moves/inverted-row/loop.mp42026-10-29 https://muscleformapp.com/m/barbell-shrug/https://cdn.muscleformapp.com/moves/barbell-shrug/poster.jpgBarbell Shrug — correct form in 3DHold the bar at your thighs, overhand, hands shoulder-width. Stand tall with soft knees, chest up, head neutralhttps://cdn.muscleformapp.com/moves/barbell-shrug/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-shrug/https://cdn.muscleformapp.com/moves/dumbbell-shrug/poster.jpgDumbbell Shrug — correct form in 3DStand tall, dumbbells at your sides, palms facing your thighs. Brace your core and keep your arms straight and relaxedhttps://cdn.muscleformapp.com/moves/dumbbell-shrug/loop.mp42026-10-29 https://muscleformapp.com/m/back-extension/https://cdn.muscleformapp.com/moves/back-extension/poster.jpgBack Extension — correct form in 3DSet the pad just below your hip bones, heels locked in. Cross your arms over your chest, body in one straight linehttps://cdn.muscleformapp.com/moves/back-extension/loop.mp42026-10-29 https://muscleformapp.com/m/superman/https://cdn.muscleformapp.com/moves/superman/poster.jpgSuperman — correct form in 3DLie face down, legs long, arms reaching overhead. Rest your forehead down so your neck stays longhttps://cdn.muscleformapp.com/moves/superman/loop.mp42026-10-29 https://muscleformapp.com/m/band-seated-row/https://cdn.muscleformapp.com/moves/band-seated-row/poster.jpgResistance Band Seated Row — correct form in 3DSit tall on the mat, legs out, band looped around your feet. Bend your knees slightly and stack your chest over your hipshttps://cdn.muscleformapp.com/moves/band-seated-row/loop.mp42026-10-29 https://muscleformapp.com/m/renegade-row/https://cdn.muscleformapp.com/moves/renegade-row/poster.jpgRenegade Row — correct form in 3DSet up in a high plank with hands on dumbbells under your shoulders. Walk your feet a bit wider than hip-width for a stable basehttps://cdn.muscleformapp.com/moves/renegade-row/loop.mp42026-10-29 https://muscleformapp.com/m/barbell-overhead-press/https://cdn.muscleformapp.com/moves/barbell-overhead-press/poster.jpgBarbell Overhead Press — correct form in 3DUnrack the bar at your collarbones, hands just outside shoulders. Keep forearms vertical, elbows slightly in front of the barhttps://cdn.muscleformapp.com/moves/barbell-overhead-press/loop.mp42026-10-29 https://muscleformapp.com/m/seated-dumbbell-shoulder-press/https://cdn.muscleformapp.com/moves/seated-dumbbell-shoulder-press/poster.jpgSeated Dumbbell Shoulder Press — correct form in 3DSit with your back against an upright bench, feet planted. Hold the dumbbells at shoulder height, palms forwardhttps://cdn.muscleformapp.com/moves/seated-dumbbell-shoulder-press/loop.mp42026-10-29 https://muscleformapp.com/m/standing-dumbbell-shoulder-press/https://cdn.muscleformapp.com/moves/standing-dumbbell-shoulder-press/poster.jpgStanding Dumbbell Shoulder Press — correct form in 3DStand feet shoulder-width, dumbbells at shoulder height. Brace your core and squeeze your glutes, ribs downhttps://cdn.muscleformapp.com/moves/standing-dumbbell-shoulder-press/loop.mp42026-10-29 https://muscleformapp.com/m/arnold-press/https://cdn.muscleformapp.com/moves/arnold-press/poster.jpgArnold Press — correct form in 3DSit tall on an upright bench, feet planted, back on the pad. Start with dumbbells at chin height, palms facing youhttps://cdn.muscleformapp.com/moves/arnold-press/loop.mp42026-10-29 https://muscleformapp.com/m/machine-shoulder-press/https://cdn.muscleformapp.com/moves/machine-shoulder-press/poster.jpgMachine Shoulder Press — correct form in 3DSet the seat so the handles start at or just above shoulder height. Sit with your back on the pad and your feet plantedhttps://cdn.muscleformapp.com/moves/machine-shoulder-press/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-lateral-raise/https://cdn.muscleformapp.com/moves/dumbbell-lateral-raise/poster.jpgDumbbell Lateral Raise — correct form in 3DStand tall, dumbbells at your sides, elbows slightly bent. Brace your core and pull your shoulders down and backhttps://cdn.muscleformapp.com/moves/dumbbell-lateral-raise/loop.mp42026-10-29 https://muscleformapp.com/m/cable-lateral-raise/https://cdn.muscleformapp.com/moves/cable-lateral-raise/poster.jpgCable Lateral Raise — correct form in 3DStand side-on to a low pulley, cable across the front of your body. Brace, chest tall, shoulder blades down and backhttps://cdn.muscleformapp.com/moves/cable-lateral-raise/loop.mp42026-10-29 https://muscleformapp.com/m/machine-lateral-raise/https://cdn.muscleformapp.com/moves/machine-lateral-raise/poster.jpgMachine Lateral Raise — correct form in 3DSet the seat so the pads rest just above your elbows. Sit tall, feet planted, elbows bent about 90°https://cdn.muscleformapp.com/moves/machine-lateral-raise/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-front-raise/https://cdn.muscleformapp.com/moves/dumbbell-front-raise/poster.jpgDumbbell Front Raise — correct form in 3DStand tall, dumbbells in front of your thighs, palms facing in. Brace your core and set your shoulders down and backhttps://cdn.muscleformapp.com/moves/dumbbell-front-raise/loop.mp42026-10-29 https://muscleformapp.com/m/plate-front-raise/https://cdn.muscleformapp.com/moves/plate-front-raise/poster.jpgPlate Front Raise — correct form in 3DStand tall, feet hip-width, plate gripped at 3 and 9 o'clock. Rest the plate against your thighs with elbows slightly benthttps://cdn.muscleformapp.com/moves/plate-front-raise/loop.mp42026-10-29 https://muscleformapp.com/m/ez-bar-upright-row/https://cdn.muscleformapp.com/moves/ez-bar-upright-row/poster.jpgEZ-Bar Upright Row — correct form in 3DHold the EZ bar overhand at your thighs, arms straight. Stand tall, brace your core, shoulders downhttps://cdn.muscleformapp.com/moves/ez-bar-upright-row/loop.mp42026-10-29 https://muscleformapp.com/m/bent-over-reverse-fly/https://cdn.muscleformapp.com/moves/bent-over-reverse-fly/poster.jpgBent-Over Dumbbell Reverse Fly — correct form in 3DHold dumbbells, soften your knees and hinge at your hips. Lower your chest until your torso is nearly parallel to the floorhttps://cdn.muscleformapp.com/moves/bent-over-reverse-fly/loop.mp42026-10-29 https://muscleformapp.com/m/reverse-pec-deck/https://cdn.muscleformapp.com/moves/reverse-pec-deck/poster.jpgReverse Pec Deck — correct form in 3DSit facing the pad with the handles at shoulder height. Rest your chest on the pad and grip the handles, arms longhttps://cdn.muscleformapp.com/moves/reverse-pec-deck/loop.mp42026-10-29 https://muscleformapp.com/m/face-pull/https://cdn.muscleformapp.com/moves/face-pull/poster.jpgFace Pull — correct form in 3DSet a rope at upper-chest to eye height, palms facing down. Step back, soft knees, chest tall, shoulders down and backhttps://cdn.muscleformapp.com/moves/face-pull/loop.mp42026-10-29 https://muscleformapp.com/m/cable-rear-delt-fly/https://cdn.muscleformapp.com/moves/cable-rear-delt-fly/poster.jpgCable Rear Delt Fly — correct form in 3DSet pulleys at shoulder height; cross the cables, left hand takes right. Stand tall, feet pressed into the floor, chest uphttps://cdn.muscleformapp.com/moves/cable-rear-delt-fly/loop.mp42026-10-29 https://muscleformapp.com/m/band-pull-apart/https://cdn.muscleformapp.com/moves/band-pull-apart/poster.jpgBand Pull-Apart — correct form in 3DStand tall holding the band at chest height, hands shoulder-width. Palms down, arms long with a soft bend in the elbowshttps://cdn.muscleformapp.com/moves/band-pull-apart/loop.mp42026-10-29 https://muscleformapp.com/m/pike-push-up/https://cdn.muscleformapp.com/moves/pike-push-up/poster.jpgPike Push-Up — correct form in 3DStart in a push-up, then walk your feet in until your hips form a V. Hands slightly wider than shoulders, legs straight, head neutralhttps://cdn.muscleformapp.com/moves/pike-push-up/loop.mp42026-10-29 https://muscleformapp.com/m/landmine-press/https://cdn.muscleformapp.com/moves/landmine-press/poster.jpgHalf-Kneeling Landmine Press — correct form in 3DHalf-kneel facing the bar, both knees at 90 degrees. Hold the bar end at your shoulder, elbow tucked in fronthttps://cdn.muscleformapp.com/moves/landmine-press/loop.mp42026-10-29 https://muscleformapp.com/m/barbell-curl/https://cdn.muscleformapp.com/moves/barbell-curl/poster.jpgBarbell Curl — correct form in 3DStand tall, bar at your thighs, palms up, hands shoulder-width. Pin your elbows at your sides, shoulders down and backhttps://cdn.muscleformapp.com/moves/barbell-curl/loop.mp42026-10-29 https://muscleformapp.com/m/ez-bar-curl/https://cdn.muscleformapp.com/moves/ez-bar-curl/poster.jpgEZ-Bar Curl — correct form in 3DGrip the EZ bar on the inner bends, palms angled up. Stand tall with the bar at your thighs, elbows at your sideshttps://cdn.muscleformapp.com/moves/ez-bar-curl/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-curl/https://cdn.muscleformapp.com/moves/dumbbell-curl/poster.jpgDumbbell Biceps Curl — correct form in 3DStand tall, dumbbells at your sides, palms facing forward. Brace your core, shoulders down and backhttps://cdn.muscleformapp.com/moves/dumbbell-curl/loop.mp42026-10-29 https://muscleformapp.com/m/hammer-curl/https://cdn.muscleformapp.com/moves/hammer-curl/poster.jpgHammer Curl — correct form in 3DStand tall, dumbbells at your sides, palms facing each other. Brace your core and set your shoulders down and backhttps://cdn.muscleformapp.com/moves/hammer-curl/loop.mp42026-10-29 https://muscleformapp.com/m/incline-dumbbell-curl/https://cdn.muscleformapp.com/moves/incline-dumbbell-curl/poster.jpgIncline Dumbbell Curl — correct form in 3DSit back on an incline bench, dumbbells hanging at your sides. Let your arms hang straight down behind your torsohttps://cdn.muscleformapp.com/moves/incline-dumbbell-curl/loop.mp42026-10-29 https://muscleformapp.com/m/concentration-curl/https://cdn.muscleformapp.com/moves/concentration-curl/poster.jpgConcentration Curl — correct form in 3DSit on a bench, feet wide, dumbbell hanging between your legs. Rest the back of your upper arm against your inner thighhttps://cdn.muscleformapp.com/moves/concentration-curl/loop.mp42026-10-29 https://muscleformapp.com/m/preacher-curl/https://cdn.muscleformapp.com/moves/preacher-curl/poster.jpgEZ-Bar Preacher Curl — correct form in 3DSet the seat so your armpits rest snug on top of the pad. Lay the backs of your upper arms flat on the padhttps://cdn.muscleformapp.com/moves/preacher-curl/loop.mp42026-10-29 https://muscleformapp.com/m/cable-curl/https://cdn.muscleformapp.com/moves/cable-curl/poster.jpgCable Curl — correct form in 3DFace a low pulley, grip the bar underhand at hip height. Brace your core, shoulders back and downhttps://cdn.muscleformapp.com/moves/cable-curl/loop.mp42026-10-29 https://muscleformapp.com/m/machine-biceps-curl/https://cdn.muscleformapp.com/moves/machine-biceps-curl/poster.jpgMachine Biceps Curl — correct form in 3DSet the seat so your elbows line up with the machine's pivot. Rest the backs of your upper arms flat on the padhttps://cdn.muscleformapp.com/moves/machine-biceps-curl/loop.mp42026-10-29 https://muscleformapp.com/m/band-curl/https://cdn.muscleformapp.com/moves/band-curl/poster.jpgResistance Band Curl — correct form in 3DStand on the band, feet hip-width, a handle in each hand. Palms forward, arms straight, elbows tucked against your sideshttps://cdn.muscleformapp.com/moves/band-curl/loop.mp42026-10-29 https://muscleformapp.com/m/close-grip-bench-press/https://cdn.muscleformapp.com/moves/close-grip-bench-press/poster.jpgClose-Grip Bench Press — correct form in 3DLie with eyes under the bar, feet flat, glutes on the bench. Grip about shoulder-width, hands in line with your shouldershttps://cdn.muscleformapp.com/moves/close-grip-bench-press/loop.mp42026-10-29 https://muscleformapp.com/m/skull-crusher/https://cdn.muscleformapp.com/moves/skull-crusher/poster.jpgEZ-Bar Skull Crusher — correct form in 3DLie on a flat bench, feet planted, EZ bar over your shoulders. Grip the inner bends, arms straight, wrists neutralhttps://cdn.muscleformapp.com/moves/skull-crusher/loop.mp42026-10-29 https://muscleformapp.com/m/overhead-dumbbell-extension/https://cdn.muscleformapp.com/moves/overhead-dumbbell-extension/poster.jpgOverhead Dumbbell Triceps Extension — correct form in 3DStand tall and hold one dumbbell overhead with both hands. Brace your core so your ribs stay down over your hipshttps://cdn.muscleformapp.com/moves/overhead-dumbbell-extension/loop.mp42026-10-29 https://muscleformapp.com/m/cable-pushdown/https://cdn.muscleformapp.com/moves/cable-pushdown/poster.jpgCable Triceps Pushdown — correct form in 3DSet the pulley high and grip the straight bar overhand. Stand tall, brace your abs, shoulders back and downhttps://cdn.muscleformapp.com/moves/cable-pushdown/loop.mp42026-10-29 https://muscleformapp.com/m/rope-pushdown/https://cdn.muscleformapp.com/moves/rope-pushdown/poster.jpgRope Pushdown — correct form in 3DSet a rope on a high pulley, one end in each hand. Stand tall, brace, elbows tucked at your sideshttps://cdn.muscleformapp.com/moves/rope-pushdown/loop.mp42026-10-29 https://muscleformapp.com/m/overhead-cable-extension/https://cdn.muscleformapp.com/moves/overhead-cable-extension/poster.jpgOverhead Cable Triceps Extension — correct form in 3DFace away from the pulley, rope behind your head, staggered stance. Hinge slightly from the hips and keep your spine neutralhttps://cdn.muscleformapp.com/moves/overhead-cable-extension/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-kickback/https://cdn.muscleformapp.com/moves/dumbbell-kickback/poster.jpgDumbbell Triceps Kickback — correct form in 3DPut one hand and knee on a bench, dumbbell in the other hand. Raise your upper arm alongside your torso and hold it therehttps://cdn.muscleformapp.com/moves/dumbbell-kickback/loop.mp42026-10-29 https://muscleformapp.com/m/bench-dip/https://cdn.muscleformapp.com/moves/bench-dip/poster.jpgBench Dip — correct form in 3DSit on the bench edge, hands beside your hips, fingers forward. Slide your hips off the bench, legs out and heels on the floorhttps://cdn.muscleformapp.com/moves/bench-dip/loop.mp42026-10-29 https://muscleformapp.com/m/triceps-dip/https://cdn.muscleformapp.com/moves/triceps-dip/poster.jpgParallel Bar Triceps Dip — correct form in 3DGrip the bars and press up to straight arms, shoulders down. Keep your torso upright with your legs under your hipshttps://cdn.muscleformapp.com/moves/triceps-dip/loop.mp42026-10-29 https://muscleformapp.com/m/diamond-push-up/https://cdn.muscleformapp.com/moves/diamond-push-up/poster.jpgDiamond Push-Up — correct form in 3DHands under your chest, thumbs and index fingers forming a diamond. Feet together, body in one straight line from head to heelshttps://cdn.muscleformapp.com/moves/diamond-push-up/loop.mp42026-10-29 https://muscleformapp.com/m/machine-triceps-dip/https://cdn.muscleformapp.com/moves/machine-triceps-dip/poster.jpgMachine Triceps Dip — correct form in 3DSet the seat so you grip the handles at your sides, elbows bent. Sit tall with your back on the pad and your feet plantedhttps://cdn.muscleformapp.com/moves/machine-triceps-dip/loop.mp42026-10-29 https://muscleformapp.com/m/wrist-curl/https://cdn.muscleformapp.com/moves/wrist-curl/poster.jpgDumbbell Wrist Curl — correct form in 3DKneel at a bench with forearms flat on the pad, palms up. Let your wrists hang just past the edge, dumbbells in handhttps://cdn.muscleformapp.com/moves/wrist-curl/loop.mp42026-10-29 https://muscleformapp.com/m/reverse-wrist-curl/https://cdn.muscleformapp.com/moves/reverse-wrist-curl/poster.jpgReverse Wrist Curl — correct form in 3DKneel at a bench with forearms flat on the pad, palms down. Let your wrists hang just past the edge, dumbbells in handhttps://cdn.muscleformapp.com/moves/reverse-wrist-curl/loop.mp42026-10-29 https://muscleformapp.com/m/farmers-carry/https://cdn.muscleformapp.com/moves/farmers-carry/poster.jpgFarmer's Carry — correct form in 3DDeadlift a heavy dumbbell up beside each hip. Stand tall with your shoulders level and pulled down and backhttps://cdn.muscleformapp.com/moves/farmers-carry/loop.mp42026-10-29 https://muscleformapp.com/m/barbell-back-squat/https://cdn.muscleformapp.com/moves/barbell-back-squat/poster.jpgBarbell Back Squat — correct form in 3DSet the bar on your upper back, hands just outside shoulders. Unrack, step back and set feet a bit wider than hip-widthhttps://cdn.muscleformapp.com/moves/barbell-back-squat/loop.mp42026-10-29 https://muscleformapp.com/m/front-squat/https://cdn.muscleformapp.com/moves/front-squat/poster.jpgBarbell Front Squat — correct form in 3DRest the bar on your front delts, fingertips under the bar. Lift your elbows so upper arms are near parallel to the floorhttps://cdn.muscleformapp.com/moves/front-squat/loop.mp42026-10-29 https://muscleformapp.com/m/goblet-squat/https://cdn.muscleformapp.com/moves/goblet-squat/poster.jpgGoblet Squat — correct form in 3DFeet shoulder-width, hold the dumbbell vertically against your chest. Brace your core, elbows tucked close to your ribshttps://cdn.muscleformapp.com/moves/goblet-squat/loop.mp42026-10-29 https://muscleformapp.com/m/bodyweight-squat/https://cdn.muscleformapp.com/moves/bodyweight-squat/poster.jpgBodyweight Squat — correct form in 3DFeet a bit wider than hip-width, toes turned slightly out. Brace your core, chest up, shoulders down and backhttps://cdn.muscleformapp.com/moves/bodyweight-squat/loop.mp42026-10-29 https://muscleformapp.com/m/leg-press/https://cdn.muscleformapp.com/moves/leg-press/poster.jpgLeg Press — correct form in 3DFeet shoulder-width, mid-platform. Lower back and hips stay on the padhttps://cdn.muscleformapp.com/moves/leg-press/loop.mp42026-10-29 https://muscleformapp.com/m/hack-squat/https://cdn.muscleformapp.com/moves/hack-squat/poster.jpgHack Squat — correct form in 3DSet your back flat on the pad, shoulders under the shoulder pads. Place your feet hip-width, whole foot flat on the platformhttps://cdn.muscleformapp.com/moves/hack-squat/loop.mp42026-10-29 https://muscleformapp.com/m/leg-extension/https://cdn.muscleformapp.com/moves/leg-extension/poster.jpgLeg Extension — correct form in 3DSlide the backrest so your knees sit right at the seat edge. Set the shin pad on the front of your legs, just above your ankleshttps://cdn.muscleformapp.com/moves/leg-extension/loop.mp42026-10-29 https://muscleformapp.com/m/bulgarian-split-squat/https://cdn.muscleformapp.com/moves/bulgarian-split-squat/poster.jpgBulgarian Split Squat — correct form in 3DStand about three feet in front of a bench, dumbbells at your sides. Rest the top of your back foot on the benchhttps://cdn.muscleformapp.com/moves/bulgarian-split-squat/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-split-squat/https://cdn.muscleformapp.com/moves/dumbbell-split-squat/poster.jpgDumbbell Split Squat — correct form in 3DHold dumbbells at your sides and take a long split stance. Lift your back heel so you stand on the ball of that foothttps://cdn.muscleformapp.com/moves/dumbbell-split-squat/loop.mp42026-10-29 https://muscleformapp.com/m/reverse-lunge/https://cdn.muscleformapp.com/moves/reverse-lunge/poster.jpgDumbbell Reverse Lunge — correct form in 3DStand tall, feet hip-width, dumbbells at your sides. Step one foot straight back, landing on the ball of the foothttps://cdn.muscleformapp.com/moves/reverse-lunge/loop.mp42026-10-29 https://muscleformapp.com/m/walking-lunge/https://cdn.muscleformapp.com/moves/walking-lunge/poster.jpgWalking Lunge — correct form in 3DStand tall with dumbbells at your sides, shoulders back. Step forward about two feet and land heel firsthttps://cdn.muscleformapp.com/moves/walking-lunge/loop.mp42026-10-29 https://muscleformapp.com/m/forward-lunge/https://cdn.muscleformapp.com/moves/forward-lunge/poster.jpgForward Lunge — correct form in 3DStand tall, feet together, shoulders down and back, abs braced. Take a long step forward and land heel firsthttps://cdn.muscleformapp.com/moves/forward-lunge/loop.mp42026-10-29 https://muscleformapp.com/m/step-up/https://cdn.muscleformapp.com/moves/step-up/poster.jpgDumbbell Step-Up — correct form in 3DStand facing a knee-height box, dumbbells at your sides. Place your whole foot on the box, knee over your second toehttps://cdn.muscleformapp.com/moves/step-up/loop.mp42026-10-29 https://muscleformapp.com/m/smith-machine-squat/https://cdn.muscleformapp.com/moves/smith-machine-squat/poster.jpgSmith Machine Squat — correct form in 3DSet the bar at shoulder height and rest it on your upper back. Step your feet slightly in front of the bar, a bit wider than hipshttps://cdn.muscleformapp.com/moves/smith-machine-squat/loop.mp42026-10-29 https://muscleformapp.com/m/wall-sit/https://cdn.muscleformapp.com/moves/wall-sit/poster.jpgWall Sit — correct form in 3DStand with your back flat against the wall, feet hip-width apart. Walk your feet about two feet out from the wallhttps://cdn.muscleformapp.com/moves/wall-sit/loop.mp42026-10-29 https://muscleformapp.com/m/jump-squat/https://cdn.muscleformapp.com/moves/jump-squat/poster.jpgJump Squat — correct form in 3DStand with feet hip-width apart, arms at your sides, core braced. Sit your hips back into a squat, back flat, chest uphttps://cdn.muscleformapp.com/moves/jump-squat/loop.mp42026-10-29 https://muscleformapp.com/m/lateral-lunge/https://cdn.muscleformapp.com/moves/lateral-lunge/poster.jpgLateral Lunge — correct form in 3DStand with feet hip-width, dumbbells at your sides. Take a wide step straight out to the side, toes forwardhttps://cdn.muscleformapp.com/moves/lateral-lunge/loop.mp42026-10-29 https://muscleformapp.com/m/box-squat/https://cdn.muscleformapp.com/moves/box-squat/poster.jpgBarbell Box Squat — correct form in 3DSet a box so your thighs are about parallel when seated. Bar on your upper back, stand just in front of the boxhttps://cdn.muscleformapp.com/moves/box-squat/loop.mp42026-10-29 https://muscleformapp.com/m/barbell-romanian-deadlift/https://cdn.muscleformapp.com/moves/barbell-romanian-deadlift/poster.jpgBarbell Romanian Deadlift — correct form in 3DStand tall with the bar at your thighs, hands just outside legs. Unlock your knees slightly and set your shoulders backhttps://cdn.muscleformapp.com/moves/barbell-romanian-deadlift/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-romanian-deadlift/https://cdn.muscleformapp.com/moves/dumbbell-romanian-deadlift/poster.jpgDumbbell Romanian Deadlift — correct form in 3DStand hip-width, dumbbells at your thighs, knees softly bent. Pull shoulders back and down and brace a neutral spinehttps://cdn.muscleformapp.com/moves/dumbbell-romanian-deadlift/loop.mp42026-10-29 https://muscleformapp.com/m/single-leg-romanian-deadlift/https://cdn.muscleformapp.com/moves/single-leg-romanian-deadlift/poster.jpgSingle-Leg Romanian Deadlift — correct form in 3DStand on one leg, knee soft, a dumbbell in the opposite hand. Brace your core and keep your back long from head to heelhttps://cdn.muscleformapp.com/moves/single-leg-romanian-deadlift/loop.mp42026-10-29 https://muscleformapp.com/m/lying-leg-curl/https://cdn.muscleformapp.com/moves/lying-leg-curl/poster.jpgLying Leg Curl — correct form in 3DLie face down with your knees lined up with the machine's pivot. Set the pad on your lower calves, just above your heelshttps://cdn.muscleformapp.com/moves/lying-leg-curl/loop.mp42026-10-29 https://muscleformapp.com/m/seated-leg-curl/https://cdn.muscleformapp.com/moves/seated-leg-curl/poster.jpgSeated Leg Curl — correct form in 3DSit with your back firmly against the backrest. Set the leg pad on the back of your legs, just above your ankleshttps://cdn.muscleformapp.com/moves/seated-leg-curl/loop.mp42026-10-29 https://muscleformapp.com/m/good-morning/https://cdn.muscleformapp.com/moves/good-morning/poster.jpgBarbell Good Morning — correct form in 3DRack the bar on your upper back, feet hip-width apart. Unlock your knees slightly and brace your corehttps://cdn.muscleformapp.com/moves/good-morning/loop.mp42026-10-29 https://muscleformapp.com/m/nordic-curl/https://cdn.muscleformapp.com/moves/nordic-curl/poster.jpgNordic Hamstring Curl — correct form in 3DKneel on a pad with your ankles anchored by a partner or strap. Brace so your ears, hips and knees form one straight linehttps://cdn.muscleformapp.com/moves/nordic-curl/loop.mp42026-10-29 https://muscleformapp.com/m/stability-ball-leg-curl/https://cdn.muscleformapp.com/moves/stability-ball-leg-curl/poster.jpgStability Ball Leg Curl — correct form in 3DLie on your back with heels and lower calves on top of the ball. Spread your arms out to the sides, palms down, abs bracedhttps://cdn.muscleformapp.com/moves/stability-ball-leg-curl/loop.mp42026-10-29 https://muscleformapp.com/m/kettlebell-swing/https://cdn.muscleformapp.com/moves/kettlebell-swing/poster.jpgKettlebell Swing — correct form in 3DStand feet shoulder-width, hinge and grip the bell with both hands. Hike the bell back between your legs, back flat, shins verticalhttps://cdn.muscleformapp.com/moves/kettlebell-swing/loop.mp42026-10-29 https://muscleformapp.com/m/cable-pull-through/https://cdn.muscleformapp.com/moves/cable-pull-through/poster.jpgCable Pull-Through — correct form in 3DFace away from a low pulley, rope between your legs, feet wide. Brace your core, back flat, knees softly benthttps://cdn.muscleformapp.com/moves/cable-pull-through/loop.mp42026-10-29 https://muscleformapp.com/m/barbell-hip-thrust/https://cdn.muscleformapp.com/moves/barbell-hip-thrust/poster.jpgBarbell Hip Thrust — correct form in 3DSit with your upper back on a bench, padded bar over your hips. Plant feet hip-width so shins are vertical at the tophttps://cdn.muscleformapp.com/moves/barbell-hip-thrust/loop.mp42026-10-29 https://muscleformapp.com/m/glute-bridge/https://cdn.muscleformapp.com/moves/glute-bridge/poster.jpgGlute Bridge — correct form in 3DLie on your back, knees bent, feet flat and hip-width apart. Brace your abs lightly to flatten your lower backhttps://cdn.muscleformapp.com/moves/glute-bridge/loop.mp42026-10-29 https://muscleformapp.com/m/single-leg-glute-bridge/https://cdn.muscleformapp.com/moves/single-leg-glute-bridge/poster.jpgSingle-Leg Glute Bridge — correct form in 3DLie on your back, one foot flat near your glutes, other leg lifted. Gently brace your abs so your low back stays flathttps://cdn.muscleformapp.com/moves/single-leg-glute-bridge/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-hip-thrust/https://cdn.muscleformapp.com/moves/dumbbell-hip-thrust/poster.jpgDumbbell Hip Thrust — correct form in 3DSit with your upper back against a bench, dumbbell on your hips. Plant your feet so your shins will be vertical at the tophttps://cdn.muscleformapp.com/moves/dumbbell-hip-thrust/loop.mp42026-10-29 https://muscleformapp.com/m/cable-glute-kickback/https://cdn.muscleformapp.com/moves/cable-glute-kickback/poster.jpgCable Glute Kickback — correct form in 3DStrap a cuff to one ankle on the low pulley and face the machine. Hold the frame, soften the standing knee, brace your corehttps://cdn.muscleformapp.com/moves/cable-glute-kickback/loop.mp42026-10-29 https://muscleformapp.com/m/donkey-kick/https://cdn.muscleformapp.com/moves/donkey-kick/poster.jpgDonkey Kick — correct form in 3DStart on hands and knees, hands under shoulders, knees under hips. Brace your abs so your back stays flat and your head neutralhttps://cdn.muscleformapp.com/moves/donkey-kick/loop.mp42026-10-29 https://muscleformapp.com/m/fire-hydrant/https://cdn.muscleformapp.com/moves/fire-hydrant/poster.jpgFire Hydrant — correct form in 3DStart on hands and knees, hands under shoulders, knees under hips. Brace your abs and keep your back flat and head neutralhttps://cdn.muscleformapp.com/moves/fire-hydrant/loop.mp42026-10-29 https://muscleformapp.com/m/hip-abduction-machine/https://cdn.muscleformapp.com/moves/hip-abduction-machine/poster.jpgHip Abduction Machine — correct form in 3DSit with your knees together and the pads on your outer thighs. Sit back into the backrest and grip the handleshttps://cdn.muscleformapp.com/moves/hip-abduction-machine/loop.mp42026-10-29 https://muscleformapp.com/m/banded-lateral-walk/https://cdn.muscleformapp.com/moves/banded-lateral-walk/poster.jpgBanded Lateral Walk — correct form in 3DLoop the band above your knees or around your ankles. Feet hip-width, sit into a quarter squat with your chest tallhttps://cdn.muscleformapp.com/moves/banded-lateral-walk/loop.mp42026-10-29 https://muscleformapp.com/m/clamshell/https://cdn.muscleformapp.com/moves/clamshell/poster.jpgClamshell — correct form in 3DLie on your side, band above your knees, hips and knees bent. Stack your hips and shoulders, head resting on your lower armhttps://cdn.muscleformapp.com/moves/clamshell/loop.mp42026-10-29 https://muscleformapp.com/m/sumo-deadlift/https://cdn.muscleformapp.com/moves/sumo-deadlift/poster.jpgBarbell Sumo Deadlift — correct form in 3DStand wide, feet well outside your shoulders, toes turned out. Hinge down and grip the bar inside your knees, arms straighthttps://cdn.muscleformapp.com/moves/sumo-deadlift/loop.mp42026-10-29 https://muscleformapp.com/m/curtsy-lunge/https://cdn.muscleformapp.com/moves/curtsy-lunge/poster.jpgCurtsy Lunge — correct form in 3DStand with feet slightly wider than shoulders, dumbbells at sides. Step one leg back and across behind the other, like a curtsyhttps://cdn.muscleformapp.com/moves/curtsy-lunge/loop.mp42026-10-29 https://muscleformapp.com/m/hip-adduction-machine/https://cdn.muscleformapp.com/moves/hip-adduction-machine/poster.jpgHip Adduction Machine — correct form in 3DSet the start width to a comfortable stretch, not your max. Sit back with the pads on your inner thighs, near the kneeshttps://cdn.muscleformapp.com/moves/hip-adduction-machine/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-sumo-squat/https://cdn.muscleformapp.com/moves/dumbbell-sumo-squat/poster.jpgDumbbell Sumo Squat — correct form in 3DStand wide with your toes turned out about 45 degrees. Hold one dumbbell with both hands, arms long between your legshttps://cdn.muscleformapp.com/moves/dumbbell-sumo-squat/loop.mp42026-10-29 https://muscleformapp.com/m/copenhagen-plank/https://cdn.muscleformapp.com/moves/copenhagen-plank/poster.jpgCopenhagen Plank — correct form in 3DSide-lie with your elbow under your shoulder, top leg on the bench. Press the top leg into the bench to lift your hips off the floorhttps://cdn.muscleformapp.com/moves/copenhagen-plank/loop.mp42026-10-29 https://muscleformapp.com/m/standing-calf-raise-machine/https://cdn.muscleformapp.com/moves/standing-calf-raise-machine/poster.jpgStanding Calf Raise Machine — correct form in 3DStep under the shoulder pads, balls of your feet on the edge. Stand tall with your knees straight but not lockedhttps://cdn.muscleformapp.com/moves/standing-calf-raise-machine/loop.mp42026-10-29 https://muscleformapp.com/m/seated-calf-raise/https://cdn.muscleformapp.com/moves/seated-calf-raise/poster.jpgSeated Calf Raise — correct form in 3DSet the knee pad snug on your lower thighs, near the knees. Put the balls of your feet on the edge, heels hanging offhttps://cdn.muscleformapp.com/moves/seated-calf-raise/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-calf-raise/https://cdn.muscleformapp.com/moves/dumbbell-calf-raise/poster.jpgStanding Dumbbell Calf Raise — correct form in 3DStand tall, feet hip-width, toes forward, dumbbells at sides. Keep your knees straight but not locked, hips stackedhttps://cdn.muscleformapp.com/moves/dumbbell-calf-raise/loop.mp42026-10-29 https://muscleformapp.com/m/single-leg-calf-raise/https://cdn.muscleformapp.com/moves/single-leg-calf-raise/poster.jpgSingle-Leg Calf Raise — correct form in 3DStand on one foot on the box edge, heel hanging off. Rest your fingertips on a wall and lift the other foothttps://cdn.muscleformapp.com/moves/single-leg-calf-raise/loop.mp42026-10-29 https://muscleformapp.com/m/leg-press-calf-raise/https://cdn.muscleformapp.com/moves/leg-press-calf-raise/poster.jpgLeg Press Calf Raise — correct form in 3DSit back in the leg press with your head and back on the pad. Put the balls of your feet on the low edge, heels hanging offhttps://cdn.muscleformapp.com/moves/leg-press-calf-raise/loop.mp42026-10-29 https://muscleformapp.com/m/plank/https://cdn.muscleformapp.com/moves/plank/poster.jpgPlank — correct form in 3DElbows directly under the shoulders. Squeeze glutes, tuck the pelvis slightlyhttps://cdn.muscleformapp.com/moves/plank/loop.mp42026-10-29 https://muscleformapp.com/m/side-plank/https://cdn.muscleformapp.com/moves/side-plank/poster.jpgSide Plank — correct form in 3DLie on your side, elbow directly under your shoulder, feet stacked. Line up your head, hips and feet before you lifthttps://cdn.muscleformapp.com/moves/side-plank/loop.mp42026-10-29 https://muscleformapp.com/m/crunch/https://cdn.muscleformapp.com/moves/crunch/poster.jpgCrunch — correct form in 3DLie on your back, knees bent, feet flat on the floor. Fingertips lightly behind your head, elbows widehttps://cdn.muscleformapp.com/moves/crunch/loop.mp42026-10-29 https://muscleformapp.com/m/bicycle-crunch/https://cdn.muscleformapp.com/moves/bicycle-crunch/poster.jpgBicycle Crunch — correct form in 3DLie on your back, hands lightly behind your head, elbows wide. Lift your legs to tabletop with your knees bent 90°https://cdn.muscleformapp.com/moves/bicycle-crunch/loop.mp42026-10-29 https://muscleformapp.com/m/dead-bug/https://cdn.muscleformapp.com/moves/dead-bug/poster.jpgDead Bug — correct form in 3DLie on your back with your arms pointing up over your shoulders. Lift your knees over your hips, bent 90°, low back flathttps://cdn.muscleformapp.com/moves/dead-bug/loop.mp42026-10-29 https://muscleformapp.com/m/bird-dog/https://cdn.muscleformapp.com/moves/bird-dog/poster.jpgBird Dog — correct form in 3DKneel on all fours, hands under shoulders, knees under hips. Brace your core so your back stays flat and levelhttps://cdn.muscleformapp.com/moves/bird-dog/loop.mp42026-10-29 https://muscleformapp.com/m/hanging-leg-raise/https://cdn.muscleformapp.com/moves/hanging-leg-raise/poster.jpgHanging Leg Raise — correct form in 3DHang from the bar with straight arms, hands shoulder-width. Brace your abs and keep your body still, legs togetherhttps://cdn.muscleformapp.com/moves/hanging-leg-raise/loop.mp42026-10-29 https://muscleformapp.com/m/hanging-knee-raise/https://cdn.muscleformapp.com/moves/hanging-knee-raise/poster.jpgHanging Knee Raise — correct form in 3DHang from the bar with straight arms, hands shoulder-width. Brace your abs and let your legs hang straight and stillhttps://cdn.muscleformapp.com/moves/hanging-knee-raise/loop.mp42026-10-29 https://muscleformapp.com/m/lying-leg-raise/https://cdn.muscleformapp.com/moves/lying-leg-raise/poster.jpgLying Leg Raise — correct form in 3DLie on your back, legs straight, hands flat beside your hips. Brace your abs to flatten your low back into the floorhttps://cdn.muscleformapp.com/moves/lying-leg-raise/loop.mp42026-10-29 https://muscleformapp.com/m/reverse-crunch/https://cdn.muscleformapp.com/moves/reverse-crunch/poster.jpgReverse Crunch — correct form in 3DLie on your back, arms by your sides, palms down. Lift your feet so your knees are over your hips, bent about 90°https://cdn.muscleformapp.com/moves/reverse-crunch/loop.mp42026-10-29 https://muscleformapp.com/m/russian-twist/https://cdn.muscleformapp.com/moves/russian-twist/poster.jpgRussian Twist — correct form in 3DSit with knees bent, heels on the floor, dumbbell at your chest. Lean back to about 45 degrees with a long, straight spinehttps://cdn.muscleformapp.com/moves/russian-twist/loop.mp42026-10-29 https://muscleformapp.com/m/cable-crunch/https://cdn.muscleformapp.com/moves/cable-crunch/poster.jpgCable Crunch — correct form in 3DKneel below a high pulley, holding the rope ends by your ears. Kneel tall, hips over knees, elbows tucked in front of youhttps://cdn.muscleformapp.com/moves/cable-crunch/loop.mp42026-10-29 https://muscleformapp.com/m/pallof-press/https://cdn.muscleformapp.com/moves/pallof-press/poster.jpgPallof Press — correct form in 3DStand side-on to a chest-height pulley, feet hip-width, knees soft. Hold the handle at your sternum, elbows inhttps://cdn.muscleformapp.com/moves/pallof-press/loop.mp42026-10-29 https://muscleformapp.com/m/ab-wheel-rollout/https://cdn.muscleformapp.com/moves/ab-wheel-rollout/poster.jpgAb Wheel Rollout — correct form in 3DKneel on the mat with both hands on the wheel under your shoulders. Brace your abs and squeeze your glutes, hips pressed forwardhttps://cdn.muscleformapp.com/moves/ab-wheel-rollout/loop.mp42026-10-29 https://muscleformapp.com/m/mountain-climber/https://cdn.muscleformapp.com/moves/mountain-climber/poster.jpgMountain Climber — correct form in 3DStart in a high plank, shoulders over wrists, body in a straight line. Brace your abs and keep your hips level with your shouldershttps://cdn.muscleformapp.com/moves/mountain-climber/loop.mp42026-10-29 https://muscleformapp.com/m/hollow-body-hold/https://cdn.muscleformapp.com/moves/hollow-body-hold/poster.jpgHollow Body Hold — correct form in 3DLie on your back, arms overhead, legs straight and together. Press your low back into the floor so there is no gaphttps://cdn.muscleformapp.com/moves/hollow-body-hold/loop.mp42026-10-29 https://muscleformapp.com/m/cable-woodchop/https://cdn.muscleformapp.com/moves/cable-woodchop/poster.jpgCable Woodchop — correct form in 3DStand side-on to a high pulley, feet wider than shoulder-width. Grip the handle with both hands above your near shoulderhttps://cdn.muscleformapp.com/moves/cable-woodchop/loop.mp42026-10-29 https://muscleformapp.com/m/conventional-deadlift/https://cdn.muscleformapp.com/moves/conventional-deadlift/poster.jpgBarbell Deadlift — correct form in 3DStand with the bar over midfoot, feet hip-width, shins near the bar. Hinge down and grip just outside your legs, hips above kneeshttps://cdn.muscleformapp.com/moves/conventional-deadlift/loop.mp42026-10-29 https://muscleformapp.com/m/trap-bar-deadlift/https://cdn.muscleformapp.com/moves/trap-bar-deadlift/poster.jpgTrap Bar Deadlift — correct form in 3DStep into the bar, feet hip-width, centered between the handles. Hinge and bend your knees to grab the handles, arms straighthttps://cdn.muscleformapp.com/moves/trap-bar-deadlift/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-thruster/https://cdn.muscleformapp.com/moves/dumbbell-thruster/poster.jpgDumbbell Thruster — correct form in 3DHold dumbbells at your shoulders, elbows forward, feet shoulder-width. Brace and sit your hips back and down, chest tallhttps://cdn.muscleformapp.com/moves/dumbbell-thruster/loop.mp42026-10-29 https://muscleformapp.com/m/burpee/https://cdn.muscleformapp.com/moves/burpee/poster.jpgBurpee — correct form in 3DStand with your feet hip-width apart, arms at your sides. Squat down and place your hands on the floor outside your feethttps://cdn.muscleformapp.com/moves/burpee/loop.mp42026-10-29 https://muscleformapp.com/m/kettlebell-deadlift/https://cdn.muscleformapp.com/moves/kettlebell-deadlift/poster.jpgKettlebell Deadlift — correct form in 3DStand with the bell between your feet, feet hip-width apart. Push your hips back, knees slightly bent, and grip the handlehttps://cdn.muscleformapp.com/moves/kettlebell-deadlift/loop.mp42026-10-29 https://muscleformapp.com/m/medicine-ball-slam/https://cdn.muscleformapp.com/moves/medicine-ball-slam/poster.jpgMedicine Ball Slam — correct form in 3DStand with feet shoulder-width apart, ball held at your chest. Rise onto your toes and reach the ball high overheadhttps://cdn.muscleformapp.com/moves/medicine-ball-slam/loop.mp42026-10-29 https://muscleformapp.com/m/dumbbell-deadlift/https://cdn.muscleformapp.com/moves/dumbbell-deadlift/poster.jpgDumbbell Deadlift — correct form in 3DStand with feet hip-width, dumbbells on the floor at your shins. Push your hips back and bend your knees to grip the handleshttps://cdn.muscleformapp.com/moves/dumbbell-deadlift/loop.mp42026-10-29