StepByStep Index

How To Do the Squat
The squat weight and strength training exercise takes many forms including with dumbbells, barbells, bar and plates, a Smith machine, or even without equipment at all using your own body weight. Here are the basic movements required for safety and proficiency and some pointers to mistakes to avoid.

How to Do the Crunch
The crunch has replaced the situp as the exercise of choice for training the abdominal muscles. The crunch requires lifting the shoulders and upper chest off the ground for a few seconds forcing the muscles of the stomach to contract. Crunches are usually done in multiple sets.

How To Do The Chest Press
The chest press weight and strength training exercise takes many forms including with dumbbells, barbells, bar and plates, a Smith machine, or even with exercise bands. Here are the basic movements required for safety and proficiency and some pointers to mistakes to avoid.

How to Do the Leg Press
The leg press is performed by pushing against a movable platform under weighted pressure. The exercise develops the legs, back and gluteal muscles.

How To Do the Deadlift
The deadlift is often called 'the king of lifts' because it is an exceptional strength and bulk building exercise. You can do it with barbell, dumbbells and bar and plates.

How to Do the Pulldown
The pulldown or lat pulldown is an exercise mainly for the back although the shoulders and arms get some workout as well. The latissimus dorsi on either side of the middle to upper back is the muscle group from which the exercise gets its name.

How to Do the Cable Row
The seated cable row develops the muscles of the back and the forearms. Good form for the cable row includes pulling the shoulder blades together with each stroke.

How to Do the Biceps Arm Curl
The arm curl or biceps curl or dumbbell biceps curl utilizes dumbbells and barbells and even kettlebells to work the biceps muscles of the upper arm and the lower brachialis and brachioradialis.

How to Do the Triceps Pushdown
The triceps pushdown exercise uses a cable and pulley machine with loaded weights to provide an excellent exercise for the triceps muscles at the rear of the upper arm.

How to Do the Overhead Press
The overhead press, sometimes called the military press, is performed by lifting a barbell or dumbbells straight from the chest to the overhead position with arms almost extended.