Exercise Cheat Sheets: Fix Your Form and See Gains

Problem: Jerking the bar or using too much momentum during rows. Solution: Pull the bar in a slow, controlled motion. This ensures your back muscles are doing the work, not just your ego.

Problem: Rounding your back during barbell rows. Solution: Keep your spine neutral and hinge at the hips. Engaging your core is key to protecting your lower back from injury.

Want to build powerful front delts? This cheat sheet for Dumbbell Front Raises shows you the proper form for this key shoulder-building exercise.

Problem: Using momentum to swing the weights up. Solution: Slow down the movement and lift with control. This isolates the front delts and prevents you from using other muscles to cheat the rep.

Problem: Lifting the dumbbells too high. Solution: Raise the weights only to shoulder level. Going higher can overload the shoulder joints and increase the risk of injury.

The Front Squat is a killer exercise for quad development. Our cheat sheet breaks down the form so you can perform it safely and effectively.

Problem: Elbows dropping forward during the squat. Solution: Keep your elbows high and parallel to the floor. This helps you maintain an upright torso and keeps the bar stable on your shoulders.

Problem: The bar keeps rolling forward or down. Solution: Use a proper front rack position with the bar resting on your deltoids, not your hands. Your fingers are just there to support it.

Incline Curls are perfect for hitting the long head of the bicep. This cheat sheet will help you master the form for maximum arm growth.