01 Machine Shoulder Press
Muscles Worked: Lateral and anterior deltoids, triceps
Error: Excessive arching of the lower back, putting pressure on the lumbar spine.
Correct: Maintain spinal stability, keeping the back and buttocks against the backrest.
Error: Locking elbows at the top of the movement.
Correct: Keep elbows slightly bent at the peak of the motion.
Error: Forearms excessively tilted forward, causing shoulder and neck tension.
Correct: Push elbows forward to keep forearms nearly perpendicular to the ground.
02 Reverse Fly Machine
Muscles Worked: Posterior deltoids, trapezius
Error: Wrists higher than shoulders.
Correct: Adjust the seat height so wrists are slightly below shoulder level.
Error: Excessive range of motion, using momentum from the upper back.
Correct: Stabilize the scapulae and use a moderate range of motion.
Error: Locking elbows straight, allowing triceps to take over.
Correct: Keep elbows slightly bent.
Error: Shrugging shoulders, overusing the upper trapezius.
Correct: Slightly depress the shoulders.
03 Lateral Raise
Muscles Worked: Lateral and anterior deltoids
Error: Locking elbows.
Correct: Keep elbows slightly bent (this point will not be repeated in subsequent exercises).
Error: Moving arms directly sideways, leading to joint clicking.
Correct: Move arms at a 20-degree angle in front of the body.
Error: Focusing too much on the forearm, lifting dumbbells with excessive effort, raising wrists above shoulders and elbows.
Correct: Focus on lifting the upper arm and elbow, keeping the shoulder and elbow as the highest points.
Error: Using heavy weights that cause form breakdown and shrugging.
Correct: Use lighter weights and maintain scapular stability.
04 Lat Pulldown
Muscles Worked: Latissimus dorsi, biceps
Error: Grip width too narrow or too wide, increasing strain on arms or shoulders.
Correct: Use a grip width of 1.5-2 times shoulder width.
Error: Pulling too low, exceeding the natural range of motion.
Correct: Pull until hands are roughly chin height.
Error: Not actively engaging the scapulae, relying mainly on arm strength.
Correct: During the eccentric phase, elevate and externally rotate the scapulae; during the concentric phase, depress and internally rotate them.
Error: Swinging the torso or excessive lumbar arching.
Correct: Engage the core and stabilize the trunk.
05 Seated V-Grip Row
Muscles Worked: Rhomboids, middle/lower trapezius, biceps
Error: Hunching the back during the eccentric phase or overextending during the concentric phase, risking lower back injury.
Correct: Engage the core and stabilize the lumbar spine.
Error: Not actively retracting the scapulae, relying on arm strength.
Correct: Actively squeeze the shoulder blades together.
Error: Over-squeezing the shoulder blades, causing excessive shrugging and upper trapezius tension.
Correct: Maintain shoulder girdle stability at the top of the movement.
Error: Excessive range of motion, pulling the elbows too far behind the shoulders, causing forward head posture.
Correct: Keep elbows near or slightly behind the sides of the body.
06 Machine Chest Press
Muscles Worked: Pectoralis major, anterior deltoids, triceps
Error: Seat position too low, forcing the arms to lift too high.
Correct: Adjust the seat height so the arms form a 70-degree angle with the torso.
Error: Protracting the shoulders and rounding the chest during the concentric phase.
Correct: Retract the shoulder blades slightly and maintain stability.
Error: Excessive stretch during the eccentric phase, causing the humerus to move forward.
Correct: Stop when the elbows reach the sides of the body or slightly behind.
07 Chest Fly Machine
Muscles Worked: Pectoralis major, anterior deltoids
Error: Seat position too low, placing wrists higher than shoulders.
Correct: Lower the seat so wrists are slightly below shoulder level.
Error: Protracting the shoulders and rounding the chest during the concentric phase.
Correct: Retract the shoulder blades slightly and maintain stability.
Error: Excessive stretch during the eccentric phase, overstretching the pectoralis major.
Correct: Stop when the elbows reach the sides of the body or slightly behind.
Lower Limb Training – Glutes, Legs
08 Hip Thrust
Muscles Worked: Gluteus maximus, lower back, leg muscles
Error: Slack core, excessive lumbar compensation, risking lower back injury.
Correct: Engage the core and maintain a neutral lumbar-pelvic position.
Error: Feet positioned too close or too far, leading to excessive quadriceps or hamstring engagement.
Correct: Adjust foot placement so the shins are nearly perpendicular to the ground at the top of the movement.
09 Hip Abduction Machine
Muscles Worked: Gluteus maximus, gluteus medius
Note: Performing this exercise in a forward-leaning, upright, or slightly reclined position is correct but targets different muscle groups.
Error: Lack of pause, moving too quickly, reducing gluteal activation
Correct: Pause at maximum abduction and slowly return.
10 Deadlift
Muscles Worked: Gluteus maximus, hamstrings, lower back, erector spinae
Error: Rounded back or hunching, slack core, risking lower back injury.
Correct: Maintain a neutral lumbar-pelvic position, engage the core, and tuck the pelvis.
Error: Excessive forward lean of the shins, rushing into knee flexion.
Correct: At the bottom of the movement, keep shins perpendicular to the ground.
Error: Excessive posterior pelvic tilt and hip thrusting, potentially affecting glute shape.
Correct: Engage the hips while maintaining a neutral lumbar-pelvic position.
