Exercise Teaching Points (Lifts) Flashcards
BICEP CURL
1) isolated/compound?
teaching points?
1) isolated
Hold a barbell/EZ bar/cable/DB with an underhand grip, elbows tucked, abs braced, chest up, and shoulders back.
Curl by flexing the elbows, keeping your head up and wrists straight. Lower back to the starting position under control.
BICEP BODY ROW
1) isolated/compound?
teaching points?
1) compound
Grasp the bar with an underhand grip at shoulder level and hang beneath it with feet extended.
Brace your core, keep a neutral spine, and pull yourself up until your chest touches the bar.
Lower under control to full extension and repeat.
MACHINE BICEP CURL
1) isolated/compound?
teaching points?
1) isolated
From a seated position, hold handles with an underhand grip, keeping triceps flat on the support pad.
Curl by flexing the elbows, maintaining straight wrists and head up.
Lower back to the starting position under control.
TRICEP DIPS
1) isolated/compound?
teaching points?
1) compound
Grip parallel bars, lift yourself with arms fully extended, and keep your torso upright.
Bend your elbows (without flaring) to lower your body while staying upright.
Push through your triceps to return to the start, keeping elbows close to your body.
ASSISTED TRICEP DIPS
1) isolated/compound?
teaching points?
1) compound
Set desired weight on the stack to counterbalance bodyweight.
Grip parallel bars, lift yourself with arms extended, and keep your torso upright.
Bend elbows (without flaring) to lower your body.
Push through triceps to return to start, keeping elbows close.
TRICEP DIPS ON BENCH
1) isolated/compound?
teaching points?
1) compound
Place your hands on the bench sides and lift yourself into position with arms extended and torso upright.
Lower down by bending the elbows without flaring them.
Push through the triceps to return to the start position, keeping elbows close to your body throughout.
LYING TRICEP EXTENSION
1) isolated/compound?
teaching points?
1) isolated
Lie supine on a bench, holding dumbbells aligned with your shoulders and palms facing each other.
Lower the dumbbells to your forehead by bending the elbows, then extend arms fully without locking elbows.
Use a spotter for heavy weights or near failure.
SEATED TRICEP EXTENSION
1) isolated/compound?
teaching points?
1) isolated
adjust seat height so handles are in line with the shoulders.
with arms vertical and palms facing each other, pull handles down by only bending at the elbow.
extend arms fully but do not lock out elbows.
CLOSE GRIP TRICEP PRESS
1) isolated/compound?
teaching points?
1) compound
whilst lying supine on a bench, grasp the barbell with a shoulder width grip.
lower barbell under control while keeping elbows narrow and tucked into your sides.
barbell should gently touch low on the chest before pressing back up.
SEATED TRICEP PUSH DOWN
1) isolated/compound?
teaching points?
1) compound
from the seated position, grasp the handles with wrists straight and elbows tucked to the rib cage.
press down by extending at the elbow joint and maintain elbow tuck.
return to starting position under control.
TRICEP PUSH DOWN
1) isolated/compound?
teaching points?
1) isolation
grasp bar/rope with an overhand grip, keeping elbows tucked to the ribs, brace back, keep chest up and shoulders down and back.
press down by fully extending the elbow joint, while keeping your head up and wrists straight.
return to starting position under control.
FRONTAL RAISE
1) isolated/compound?
teaching points?
1) isolated
standing with feet shoulder width, slight bend in knees, brace core and pull shoulder blades down and back.
raise (DB/BB/cable) straight in front of body to shoulder height, while maintaining a slight bend in the elbow and palms.
return to starting position under control while maintaining good posture throughout.
LATERAL RAISE
1) isolated/compound?
teaching points?
1) isolated
standing with feet shoulder width, slight bend in knees, brace core and pull shoulder blades down and back.
raise DB/cable stirrups out to side up to shoulder height to form a T-shape with the upper body, while maintaining a slight bend and ensuring elbows do not go above shoulder height.
return to starting position under control while maintaining good posture throughout.
UPRIGHT ROW
1) isolated/compound?
teaching points?
1) compound
from standing position, grasp BB/DBs with overhand grip, keep core braced and shoulder blades down and back
row bar/DBs up in straight line to chest level, ensure elbows do not go above shoulder height.
SEATED SHOULDER PRESS
1) isolated/compound?
teaching points?
1) compound
From seated position, hold grips/DBs at shoulder height, keeping wrists and elbows vertically aligned beneath them.
Press the weight straight up, avoiding flared elbows or arching your back.
Lower the weight under control to shoulder height.
STANDING OVERHEAD PRESS
1) isolated/compound?
teaching points?
1) compound
Stand with BB/DBs at shoulder height, wrists and elbows aligned vertically under the weight.
Push the weight straight up without flaring elbows or overarching your back.
Return to shoulder height under control, maintaining vertical alignment of elbows and wrists.
REAR DELTOID FLY (DB)
1) isolated/compound?
teaching points?
1) isolated
in seated bent over position grasp the DBs with neutral grip
With elbows slightly bent, retract shoulder blades and lift the Dbs upwards and in line with body.
Return under control to the start position.
REAR DELTOID FLY (machine)
1) isolated/compound?
teaching points?
1) isolated
Grab horizontal grips with pronated grip and push chest into the padding on the seat, feet firmly on floor.
With your elbows slightly bent, retract the shoulder blades and pull the arms of the machine backwards and in line with the body.
Return under control to the start position.
BENCH PRESS
1) isolated/compound?
teaching points?
1) compound
Lie supine on a bench, grip the barbell/dumbbells slightly wider than shoulder width, and keep shoulders down and back.
Lift the bar over the chest, aligning with the midline. Lower it under control, elbows tucked at ~30°, supporting wrists.
Gently touch the bar to the lower chest before pressing back up.
SEATED CHEST PRESS
1) isolated/compound?
teaching points?
1) compound
Adjust seat so middle of chest is level with handles, keep the chest up and a slight arch in the lower back.
While keeping wrists straight, extend arms fully but do not lock elbows, look straight ahead.
Return to starting position while keeping shoulder blades retracted and chest muscles engaged.
LYING CHEST PRESS MACHINE
1) isolated/compound?
teaching points?
1) compound
Lie on bench so middle of the chest is level with handles, keep chest up and a slight arch in lower back.
While keeping wrists straight, extend arms fully but do not lock elbows, look straight ahead.
Return to starting position while keeping shoulder blades retracted and chest muscles engaged.
DUMBBELL CHEST FLY
1) isolated/compound?
teaching points?
1) isolated
Lie supine on a flat or 30-45° bench, holding dumbbells with a neutral grip and slightly bent elbows.
With shoulder blades down and back, lower the dumbbells in control to form a T-shape with your upper body.
Return to the start, keeping shoulder blades retracted and chest engaged.
CABLE CHEST FLY
1) isolated/compound?
teaching points?
1) isolated
Grip the stirrup handles with palms facing forward.
Press arms together in front of your chest in a controlled motion, elbows slightly bent, and wrists relaxed.
Pause for one second at the closed position.
Return to the starting position slowly, opening your chest while maintaining strong posture.
PEC DECK FLY
1) isolated/compound?
teaching points?
1) isolated
Adjust seat height to align wrists and elbows with the centre of your chest when gripping handles.
Position arms in a T/Y shape with a slight elbow bend, keeping shoulder blades down and back.
Bring arms together in front of the body in a controlled motion.
Return slowly to the starting position, maintaining retracted shoulder blades and an upright torso.
PRESS UPS
1) isolated/compound?
teaching points?
1) compound
In a prone position with the hands flat on the floor, at shoulder width.
Brace abs, lower chest to within an inch of the floor.
Push back up, extending arms but not locking elbows.
BARBELL BENT OVER ROW
1) isolated/compound?
teaching points?
1) compound
Grab a BB with overhand/underhand grip, hands slightly wider than shoulder-width apart, chest should be almost parallel to the floor.
With knees slightly bent, hamstrings, glutes, core and lats all engaged, row the weight upwards into the lower part of your chest.
Return under control to the start position.
MACHINE SEATED ROW (ALL GRIPS)
1) isolated/compound?
teaching points?
1) compound
With chest flat against support pad and torso upright, grasp handles with a pronated/neutral/supinated grip.
Keep your shoulders down and back, pull the handles in and towards your midriff while keeping elbows in line with your wrists.
Return to starting position while keeping traps engaged and upright torso.
DUMBBELL SINGLE ARM ROW
1) isolated/compound?
teaching points?
1) compound
Place one hand and knee of same side on a bench with the upper body parallel to floor and head neutral.
While holding dumbbell with neutral grip, row up towards hip by contracting the latissimus dorsi and keeping the elbow tucked into ribcage.
Return to starting position under control while avoiding any rotation of the torso.
INVERTED BODY ROW
1) isolated/compound?
teaching points?
1) compound
Grasp the bar with overhand grip at shoulder level and lower yourself so that you are hanging underneath it with feet extended out.
with your core braced and your spine neutral, pull yourself up so that your chest touches the bar.
Lower to full extension under control and repeat.
CABLE SEATED ROW (ALL GRIPS)
1) isolated/compound?
teaching points?
1) compound
With feet flat against support plates or firmly on floor and torso upright, grasp the bar with an S/N/P grip.
Keep elbows tucked, lean back slightly, pull the elbows in and towards hips while keeping wrists straight.
Return to starting position while keeping traps engaged.
SEATED MACHINE REAR FLY
1) isolated/compound?
teaching points?
1) isolated
Adjust seat height so wrists and elbows align with shoulder height when gripping vertical handles neutrally.
With shoulder blades down and back, arms at shoulder height, and elbows slightly bent, extend arms horizontally to form a T-shape.
Return to the start, keeping traps engaged and torso upright.
STANDING CABLE REAR CROSSOVER
1) isolated/compound?
teaching points?
1) isolated
Stand with feet shoulder-width apart, knees slightly bent.
Cross arms in front of you, holding the left handle with your right hand and the right handle with your left hand.
With arms extended at shoulder height and elbows slightly bent, move arms outward to form a T-shape, keeping shoulder blades down and back.
Return to the start, maintaining an upright posture and engaged traps.
BENT OVER CABLE REAR CROSSOVER
1) isolated/compound?
teaching points?
1) isolated
Stand shoulder-width apart, knees slightly bent, and hinge forward 90° at the hips.
Cross arms, holding the left handle with your right hand and the right handle with your left hand.
With elbows slightly bent and arms at shoulder height, extend outward to form a T-shape, keeping shoulder blades down and back.
Return to the start, maintaining an engaged core and traps.
DUMBBELL REVERSE FLY
1) isolated/compound?
teaching points?
1) isolated
Lie prone on a bench angled at 30-45°, holding dumbbells with a neutral grip and arms slightly bent.
With shoulder blades down and back, extend arms outward at shoulder height to form a T-shape.
Return to the start, keeping traps engaged and controlled posture.
DUMBBELL PULL OVER
1) isolated/compound?
teaching points?
1) isolated
Lie supine on a bench, holding a dumbbell with both hands extended above.
Lower it behind your head with elbows slightly bent, avoiding low back arching.
Return to the start by engaging the lats and keeping elbows stable.
LAT PULL DOWN
1) isolated/compound?
teaching points?
1) compound
Seated with feet flat and knees under the support pad, grasp the bar with an overhand grip.
Keep your chest up, lean back slightly, and pull elbows down toward your hips with straight wrists.
Bring the bar to your upper chest, then return to the start under control.
CHIN UP/PULL UP
1) isolated/compound?
teaching points?
1) compound
Grasp the bar with an under/overhand, narrow/wide grip.
Hang with straight arms, shoulders down and back, and chest lifted.
Pull your chin to the bar, then lower fully back to the start.
ASSISTED PULL UP
1) isolated/compound?
teaching points?
1) compound
Set the counterweight, mount the machine, and grasp the bar with an overhand grip.
Keep chest and hips lifted, avoiding sitting on your heels.
Pull up until your chin is level with your hands, then lower fully back down.
CABLE PUSH DOWN
1) isolated/compound?
teaching points?
1) isolated
Grasp the bar/rope with an overhand grip, elbows tucked, abs braced, chest up, and shoulders back.
Press straight down, moving only at the shoulders, keeping arms straight and wrists aligned.
Return to the start under control.
BICYCLE CRUNCH
1) isolated/compound?
teaching points?
1) compound
Lie flat on the floor with your lower back pressed down, hands behind your head, and knees at a 90-degree angle.
Straighten your right leg to a 45-degree angle while twisting your torso to the left, bringing your right elbow toward your left knee.
Switch sides to complete one rep.
BACK EXTENSION
1) isolated/compound?
teaching points?
1) isolated
Lie prone on the floor with legs straight and feet flat. Raise your feet to increase range of motion.
Place hands behind your back, overhead, or at the temples.
Lift your upper body until your chest clears the floor, avoiding lower back hyperextension.
ABDOMINAL CURL
1) isolated/compound?
teaching points?
1) compound
Lie supine with hands on your temples, chest, or thighs, keeping the core engaged and lower back flat.
Curl up to about 30 degrees of spinal flexion, with legs bent and feet flat.
Maintain neutral head alignment throughout.
SEATED ABDOMINAL CRUNCH
1) isolated/compound?
teaching points?
1) compound
Sit with feet under pads or on the floor, grasp handles, arms bent at 90 degrees, and chest resting on the pad.
Engage your abs and crunch your upper torso.
Return to the starting position under control, keeping your head neutral.
SEATED BACK EXTENSION
1) isolated/compound?
teaching points?
1) isolated
Sit in the machine with feet on or behind the footrest, back pad on your upper back, and torso slightly forward.
Keep knees above ankles, back straight, abs engaged, and arms crossed.
Lean back against resistance, maintaining a neutral spine and avoiding lumbar hyperextension.
REAR LUNGE
1) isolated/compound?
teaching points?
1) compound
step back into a split stance with the back heel raised.
Lower both knees until the back knee nearly touches the floor, then push back up through the front heel.
Complete reps on one leg, then switch to the other.
GLUTE KICKBACKS
1) isolated/compound?
teaching points?
1) isolated
Start on hands and knees with one leg bent at 90 degrees and the other knee below your hip.
Lift the extended leg by squeezing the glutes, avoiding back hyperextension.
Lower the leg under control, completing reps on one leg before switching to the other.
GLUTE-HAM RAISE
1) isolated/compound?
teaching points?
1) isolated
With feet flat on the footplate and legs straight, lower yourself slowly until you can no longer control the descent.
Allow yourself to fall and catch yourself with your arms on the handles.
Push off slightly with your arms, then use your hamstrings to pull yourself back to the starting position.
REVERSE GLUTE-HAM RAISE
1) isolated/compound?
teaching points?
1) isolated
With feet flat on the footplate, roller on calves, legs straight, hips extended, and torso pressed into the pad, hold the grips.
Lift your legs by contracting the glutes and hamstrings until they’re level with your upper body.
Lower the legs together in a controlled manner to start again.
GLUTE BRIDGE
1) isolated/compound?
teaching points?
1) isolated
Lie face up with knees bent, feet flat, and arms by your sides or overhead.
Lift your hips by squeezing your glutes until your knees, hips, and shoulders form a straight line.
Avoid hyperextending your back, and lower under control while keeping glutes engaged.
MACHINE GLUTE BRIDGE (HIP THRUST)
1) isolated/compound?
teaching points?
1) isolated
Lie face up with your back on the pad, knees bent, feet flat, and arms in a T shape.
Lift your hips by squeezing your glutes until your knees, hips, and shoulders form a straight line.
Avoid back hyperextension, and lower under control while keeping glutes engaged.
GLUTE BRIDGE ON BENCH (HIP THRUST)
1) isolated/compound?
teaching points?
1) isolated
Lie face up on the bench with knees bent, feet flat, and arms out to the side.
Lift your hips by squeezing the glutes until your knees, hips, and shoulders form a straight line.
Avoid hyperextending your back, and lower under control while keeping glutes engaged.
SQUAT
1) isolated/compound?
teaching points?
1) compound
Set feet shoulder-width apart, toes slightly turned out, with core braced and eyes forward.
Fold arms or hold them straight at shoulder height. Bend knees and lower hips, keeping heels flat.
After a brief pause at the bottom, push strongly back up to the starting position.
DEADLIFT
1) isolated/compound?
teaching points?
1) compound
Grip the bar with an overhand or mixed grip, keeping elbows tucked and lats engaged.
Brace the core and bend knees, sitting hips back to engage the hamstrings, with weight on heels and a neutral spine.
Stand up by extending knees and hips simultaneously, maintaining a neutral spine without rounding the back.
LUNGE
1) isolated/compound?
teaching points?
1) compound
Step forward into a split stance with the back heel raised.
Lower both knees until the back knee nearly touches the floor, then push back up through the front heel.
Complete reps on one leg, then switch to the other.
45 DEGREE LEG PRESS
1) isolated/compound?
teaching points?
1) compound
Sit at a 45-degree angle with feet shoulder-width apart, toes slightly turned out, core braced, and eyes forward.
Push through the soles and mid foot to extend legs fully without locking the knees.
Lower under control, avoiding rounding the lower back at the bottom.
SEATED LEG CURL
1) isolated/compound?
teaching points?
1) isolated
Adjust the back pad to align knees with the lever arm pivot and position the roller just behind the ankles.
Flex the knees to bring the roller under the body, keeping hips on the pad.
Return to the starting position under control, ensuring knees do not hyperextend.
LYING LEG CURL
1) isolated/compound?
teaching points?
1) isolated
Lie prone with knees aligned to the lever arm pivot and the roller behind the ankles.
Flex the knees to raise the roller towards the upper body, keeping hips on the pad.
Return to the starting position under control, ensuring knees do not hyperextend.
LEG EXTENSION
1) isolated/compound?
teaching points?
1) isolated
Adjust the back support to align knees with the lever arm pivot and position the roller just above the ankles.
Extend legs fully without hip extension, then return to the starting position under control, ensuring the weights don’t touch between repetitions.
GLUTE BRIDGE HIP ABDUCTION
1) isolated/compound?
teaching points?
1) compound
Lie face up with knees bent, feet flat, and arms by your sides.
Lift your hips by squeezing the glutes until your body forms a straight line, then abduct the knees by pushing them outward.
Avoid back hyperextension, and lower under control while keeping glutes engaged.
TOTAL HIP MACHINE
1) isolated/compound?
teaching points?
1) isolated
Stand with the roller positioned on the lateral aspect of your mid thigh, grip the handles, and maintain an upright torso.
Push the leg pressed against the roller outward as far as comfortable.
Return to the start without letting the weights touch, keeping a neutral spine.
The machine can be used for abduction, adduction, extension, and flexion.
CABLE HIP ABDUCTION
1) isolated/compound?
teaching points?
1) isolated
Stand with the cable pulley aligned with your ankles and strap the cable to the ankle furthest from the cable.
Grip the handles, maintain an upright torso, and pull the leg outward (abduction) as far as comfortable.
Return to the starting position without letting the weights touch, keeping a neutral spine.
CABLE HIP ADDUCTION
1) isolated/compound?
teaching points?
1) isolated
Stand with the cable pulley aligned with your ankles and strap the cable to the ankle closest to the cable.
Grip the handles, maintain an upright torso, and pull the leg inward (adduction) across the body as far as comfortable.
Return to the starting position without letting the weights touch, keeping a neutral spine.
SEATED HIP ABDUCTION
1) isolated/compound?
teaching points?
1) isolated
Place feet on the footplates and knees against the pads.
Push legs outward as far as comfortable, then return to the starting position without letting the weights touch, maintaining an upright torso and neutral spine.
SEATED HIP ADDUCTION
1) isolated/compound?
teaching points?
1) isolated
Place feet on the footplates and knees against the pads.
Start with legs as wide as flexibility allows, then bring them together.
Return to the starting position under control, keeping an upright torso and neutral spine.
SUMO SQUAT
1) isolated/compound?
teaching points?
1) compound
Position feet about 6 inches wider than shoulder-width, toes angled at 45 degrees.
Brace your core, look forward, and lower by bending knees and dropping hips, keeping heels flat and knees tracking with toes.
Pause briefly at the bottom, then push back to the start.
45 DEGREE CALF PRESS
1) isolated/compound?
teaching points?
1) isolated
Sit at a 45-degree angle with a slight bend in your knees and the balls of your feet on the footplate.
Point toes forward, raise your heels to contract your calves, then lower back to the starting position under control.
SEATED CALF RAISE
1) isolated/compound?
teaching points?
1) compound
Seated with a barbell on your knees and an overhand grip, point toes forward.
Raise your heels to contract your calves, then lower back to the starting position under control.
STANDING CALF RAISE
1) isolated/compound?
teaching points?
1) isolated
Stand upright, holding a support, with the balls of your feet on a step, plate, or the floor, and heels against a bench or wall.
Point toes forward, raise your heels to contract your calves, then lower back to the starting position under control.
BENT OVER CALF RAISE
1) isolated/compound?
teaching points?
1) isolated
Bend 90 degrees at the hips, holding a support, with the balls of your feet on a step or plate and heels on the floor.
Point toes forward, raise your heels to contract your calves, then lower back under control.
