Exercise Guide
Common gym form mistakes and how to fix them
Common form mistakes from the gym, each covered in one short video and one page.
We checked the form advice against published sources. Some videos are still in Korean.
Dumbbell Curl
Are you leaning back as you lift?
Machine T-Bar Row (Plate Loaded)
Are you using leg momentum to pull?
Seated Calf Raise
Where should the pad go?
Dumbbell Lateral Raise
Are you swinging your body to raise your arms?
Bodyweight Standing Calf Raise
Do your heels drop as you lower them?
Single-Arm Lat Pulldown
Are you pulling before your arm is fully extended?
Figure-4 Glute Stretch
How do you stretch your glutes?
Cable Kneeling Crunch
Do your hips move as you crunch down?
Jump Squat
Are you landing with your knees straight?
Cable Rear Delt Fly
Are you swinging your body to pull?
Seated Dumbbell Shoulder Press
Do your hips lift off the bench?
Cable Overhead Triceps Extension
Do your elbows keep moving?
Cable Lateral Raise
Do you use momentum when it gets hard?
Bodyweight Half Squat
Does your body drop suddenly as you go down?
Stationary Bike
Set the seat height before you ride.
Roll Calves
Roll your calf muscles like this.
Seated Hamstring Stretch
Stretch the back of your thigh.
Barbell Snatch
Does the bar move away from your body?
Lunge
Does your front knee cave inward?
Outdoor Running
Where your foot lands matters.
Sled Hack Squat
Do your hips lift off the pad?
Barbell Curl
Are you swinging your body to lift the bar?
Barbell Hip Thrust
Are you stopping short of lifting your hips all the way?
Machine Lying Leg Curl
Do your hips lift off the bench as you pull?
Cable Pushdown
Are you using body momentum to push the bar down?
Barbell Romanian Deadlift
Are you bending your knees deeply like a squat?
Seated Leg Curl
Do your hips lift off the seat?
Reverse Pec Deck Fly
Do your elbows drop?
Cable Seated Row
Are you pulling the handle only halfway?
Pec Deck Fly
Is the weight too heavy to bring the pads all the way together?
Dumbbell Incline Biceps Curl
Are you moving your elbows forward as you lift?
Leg Extension
Are you kicking your legs up with momentum?
Cable Standing Face Pull
Are you stopping short of a full pull?
Leg Press
Do your knees cave inward as you press?
Cable Rope Pushdown
Are you using body momentum to push down?
Dumbbell Bulgarian Split Squat
Does your front knee cave inward?
One-Arm Dumbbell Row
Are you twisting your torso to lift?
Barbell Overhead Press
Are you arching your lower back as you press?
Incline Dumbbell Press
Do the dumbbells move outside your elbows?
Goblet Squat
Does the dumbbell drift away from your body?
Hammer Curl
Are you swinging your body as you lift?
Standing Dumbbell Shoulder Press
Does your lower back arch as you press?
Barbell Lunge
Does your front knee cave inward?
Wide-Grip Lat Pulldown
Are you leaning back to create momentum as you pull?
Dumbbell Bench Press
Are you letting the dumbbells drop as you lower them?
Pull-Up
Are you only going halfway up and down?
Side Plank
Do your hips sag?
Push-Up
Does your lower back sag?
High Plank
Does your lower back sag?
Barbell Back Squat
Do your knees cave inward?
Barbell Bench Press
Do your hips lift off the bench?
Barbell Preacher Curl
Do your wrists bend backward?
Concentration Curl
Does your elbow move?
Conventional Deadlift
Does your back round?
Plank
Do your hips rise?
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