---
title: "Exercise Cheat Sheets for Correct Form | BodyWoke Gym Delhi"
description: "Stop wasting workouts with bad form. Use our exercise cheat sheets to master your barbell rows, squats, and lifts. Join BodyWoke to train the smart way."
canonical: https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/exercise-cheat-sheets
last_updated: 2025-09-25
---

# Exercise Cheat Sheets: Fix Your Form and See Gains

Tribe Verified · Training members in Vijay Chowk and Mayur Vihar.

By [BodyWoke](https://mytribe.in/bodywokegym) · At Bodywoke Gyms in Krishna Nagar & Mayur Vihar, Delhi · ₹6,000 Per Month (estimate)

Part of [Personal Training & Nutrition Coaching](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching). [View full gallery](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/gallery)

Stop guessing your reps and start owning them. These guides show you exactly how to execute key lifts so you stay safe and actually grow.

## Photos and videos

- ![This cheat sheet is your guide to mastering the Barbell Row. We show you the correct movement pattern to build a strong, thick back while protecting your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ef34f5a-309c-4de0-bda5-088f031c8b5d)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19e29639-511e-499e-8937-932cd98d1b6e)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f0d6650-24f0-4322-912f-4bdd9fc04dd4)
- ![Want to build powerful front delts? This cheat sheet for Dumbbell Front Raises shows you the proper form for this key shoulder-building exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/197dd398-8fb2-493f-892a-edb7e2485dee)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/128778ad-9a09-4ce8-bcd7-745604ae4164)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a7cd458-3dfe-4225-abac-9ca94d929fca)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93483256-c178-4646-95cd-9a4b619e32cf)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa00d7dc-6dea-4f46-8f32-224027fffa24)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7135fc3-8548-4fa1-a64d-2a17a0be09be)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd3385e7-6080-40b5-b90e-6b8392602564)
- ![Problem: Using momentum to lift the dumbbells. Solution: Keep your back firm against the bench and curl with control. Let your biceps do all the work, not your body's swing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a78306f-6d55-4021-aabf-9d24c6f25495)
- ![Problem: Incomplete range of motion. Solution: Fully extend your arms at the bottom of the movement and curl all the way up. This ensures full bicep activation for better results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f5c7791-5890-459e-aa8b-193f5a5f6d23)
- ![The Barbell Hip Thrust is the ultimate glute builder. Our cheat sheet shows you how to perform it correctly for maximum burn and growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b0bb196-062f-4d40-b387-4f536f619639)
- ![Problem: Barbell discomfort on your hips. Solution: Use a bar pad or a thick towel for cushioning. Proper bar placement is also crucial to avoid pain and focus on the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06adcebd-5ee5-4952-9a30-5800f258137e)
- ![Problem: Not feeling the exercise in your glutes. Solution: Perform controlled reps and focus on squeezing your glutes hard at the top. Avoid using momentum to lift the weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f531c37c-fe72-453d-b28d-d04da83f5bea)
- ![The Romanian Deadlift (RDL) is essential for building strong hamstrings and glutes. This cheat sheet covers the fundamental form for this powerful posterior chain exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b169b18-4198-4d25-8362-ba2a20fb3c1d)
- ![Problem: Back rounding while bending forward. Solution: Strengthen your upper back with rows and back extensions. This will help you maintain a flat back throughout the RDL.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e6acdf5-2ae8-4fd0-87ee-0df8e4816f3d)
- ![Problem: Lower back pain at the top of the lift. Solution: Squeeze your glutes tight at the end of each rep to lock out. This takes the strain off your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a78e1de-e230-4a05-a2c7-a14d16af3107)
- ![The Sumo Deadlift is a great variation for building overall strength. This cheat sheet will guide you through the setup and execution of this powerful lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0c84918-348d-466a-a55b-287bd6af3f89)
- ![Problem: Struggling to reach proper depth due to tight hips. Solution: Start with the bar elevated 2-3 inches on plates. This reduces the range of motion until your hip flexibility improves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2a7a38f-9e6b-4e0c-89f4-dbc721bd93a8)
- ![Problem: Grip feels awkward or slippery. Solution: Use a hook grip or lifting straps for better control and balance, allowing you to focus on lifting heavy weight safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/191f7777-4b0b-490b-a576-430cb4432dc7)
- ![The Pistol Squat is an advanced bodyweight move that builds serious single-leg strength and balance. Our cheat sheet breaks down this challenging exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abdd872e-0feb-4e6b-96c8-96ed78cf603c)
- ![Problem: Losing balance and falling backward. Solution: Stretch your ankles and hip flexors between sets. You can also use a counterweight like a small plate to help with stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ec95b8c-be59-497c-979d-2da23fc91d1a)
- ![Problem: Knees hurting during the movement. Solution: Ensure your knee does not shift over your toes and keep your heel firmly grounded throughout the squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5ce8006-1656-4137-9202-934636fa56e2)
- ![Face Pulls are a must-do exercise for shoulder health and building a stronger upper back. This cheat sheet shows you how to do them right.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7bd4355-11f2-485d-b871-5e8a316ca0bc)
- ![Problem: Dropping the elbows down. Solution: Keep your elbows high and flared out, around shoulder height, throughout the entire pull to properly engage your rear delts and traps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58a24d3f-a2e9-4d56-8cc6-2a051a604733)
- ![Problem: Short range of motion. Solution: Pull the rope until your hands are past your ears. Squeeze your rear delts and traps at the peak of the contraction for maximum benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a11b496-e695-4fd5-ae37-5d660bcdee53)
- ![T-Bar Rows are a classic mass builder for the back. Learn how to execute this exercise with perfect form using our cheat sheet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82dbfdb9-e649-4fb2-aff3-714140dc7876)
- ![Problem: Difficult to maintain proper posture. Solution: Keep your knees slightly bent, push your hips back, and hold your torso at a 45 degree angle to keep the tension on your back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec0ef9ee-a13f-44b6-8ed9-6857f72bf7b3)
- ![Problem: Shoulder or neck pain after the exercise. Solution: Keep your neck in a neutral position and avoid shrugging. Focus on pulling with your back muscles, not your traps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99fdb079-f861-43f4-965f-bc6ead7f81ea)
- ![The Close Grip Bench Press is a top-tier exercise for building powerful triceps. Our cheat sheet will help you master the form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0172f23a-93ac-4824-b6ce-19e5f95713ca)
- ![Problem: Bar path feels unstable during the press. Solution: Use wrist wraps for support and focus on maintaining a neutral wrist position throughout the lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d66eefd-2d3b-43ba-b93a-bf716ab465b0)
- ![Problem: Shoulder pain at the bottom of the press. Solution: Keep your shoulders retracted and depressed (pulled back and down) throughout the movement to protect the joint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8267887c-660f-412c-83fb-adb8b48ba9a9)
- ![The Good Morning exercise is excellent for strengthening your hamstrings, glutes, and lower back. This cheat sheet explains the proper technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc22157f-6194-43cc-a413-c147a73c6821)
- ![Problem: Lower back pain after the exercise. Solution: Engage your core tightly and maintain a flat back throughout the movement to protect your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1cf6ab1-e511-418a-80fc-cc194384137d)
- ![Problem: Discomfort at the bottom of the movement. Solution: Keep your knees slightly bent (10-15 degrees) to reduce stress and allow for better hip movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa3df01e-118e-4e03-bceb-b69ffc91aa60)
- ![Preacher Curls are fantastic for isolating the biceps. This cheat sheet shows you how to get that peak contraction for bigger arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39e1d92b-d372-4ca7-9685-f363f4aad4e2)
- ![Problem: Not feeling a full stretch or contraction. Solution: Ensure a full range of motion by stretching completely at the bottom and contracting fully at the top of the curl.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0868877-2dee-4318-9e97-50add4a44e94)
- ![Problem: Struggling to build solid bicep mass. Solution: Focus on slow, controlled preacher curls. This isolates the muscle and is key for developing pure bicep size.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dd2f5a0-00a1-44a9-bdc0-420af9425cbb)
- ![Cable Crunches are a great way to add resistance to your ab training. Learn the correct form with our simple cheat sheet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5aab929-a1e5-4a63-ae70-980dace38d1b)
- ![Problem: Lower back burning during the movement. Solution: Use an "anal lock" to tighten your core. This engages your abs properly and takes pressure off your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca22f89e-44ef-41e1-906d-fcc92ce76eb1)
- ![Problem: Pulling with your arms instead of your abs. Solution: Keep your hands locked in place and focus on pulling your chest toward your knees using only your abdominal muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d56f2afc-ab5e-4f33-a91f-e3878c9883bb)
- ![Side Plank Crunches are perfect for targeting your obliques and building a strong, stable core. This cheat sheet breaks down the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06365324-dee5-42c3-9ee6-ddcd630e3294)
- ![Problem: Elbow or shoulder discomfort. Solution: Align your supporting elbow directly under your shoulder and avoid slouching to maintain stability and prevent pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7895802d-3348-4519-b187-5eb40432c791)
- ![Problem: Wobbling or losing balance. Solution: Keep your core tight and your feet either stacked or staggered. This creates a more stable base for the exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c765602-fd4a-44d0-9656-e828c98b3706)
- ![Decline Abdominal Crunches increase the range of motion and intensity of your ab workout. This cheat sheet shows you how to do them right.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f312d6dd-063a-4fd1-a7e1-31622e38a9d3)
- ![Problem: Feeling strain in your neck while crunching. Solution: Keep your chin up and focus on lifting with your core, not by pulling on your neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20f95fb0-e175-4965-9fc2-30ce4c1e0c7c)
- ![Problem: Not feeling it in the abs. Solution: Slow down the movement. Exhale and squeeze your abs hard at the top, then lower yourself slowly and with control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4da6e51-90ce-48f4-a8ad-85d5ba87926a)

## About Exercise Cheat Sheets

Too many people hurt themselves or waste time because they focus on the number on the plate, not the muscle they're trying to hit. At BodyWoke, we don't care how much you lift if your form is off—we care about how controlled that movement is. Whether you’re struggling with barbell rows or just can’t feel your glutes on a hip thrust, the problem is usually a tiny tweak in your posture, not your strength.

Form isn't just about looking good—it's about longevity. If your elbows are dropping during a front squat or you're using momentum to swing through an incline curl, you aren't building muscle; you're inviting an injury. 

### Why Your Form Matters

*   **The Row & Momentum:** The most common issue we see is 'ego rowing'—jerking the weight to get it up. If you stop the swing and focus on a controlled, slow pull, you'll feel your lats engage instantly. It changes the whole workout.
*   **Squat Stability:** A shaky front squat usually means your elbows are too low. Keeping them high creates that stable platform. It feels weird at first, but it is the secret to a safe squat.
*   **The Glute Connection:** If your hip thrusts feel like just a struggle against the barbell, you are missing the contraction. Use a pad to stop the pain, slow down the rep, and squeeze at the top. 

Our coaches are always on the floor at our Mayur Vihar and Vijay Chowk locations to catch these mistakes before they become habits. We don't just stand around—we actively help you re-rack, adjust your machine locks, and correct your spinal alignment. If you are ready to stop guessing and start actually feeling the burn in the right places, come in for a session. We will show you how to move better.

## About BodyWoke

We’re BodyWoke, and we’re all about real talk and real results. Our coaches aren't here to stand around—we’re here to fix your form and make sure every rep counts. No ego, no judging, just pure fitness.

[See all of BodyWoke's services](https://mytribe.in/bodywokegym)

## More from Personal Training & Nutrition Coaching by BodyWoke

- [Featured](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/featured)
- [Our Tribe's Success Stories](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/our-tribe-s-success-stories)
- [Posture Correction Series](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/posture-correction-series)
- [Nutrition: Fuel Your Gains](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/nutrition-fuel-your-gains)
- [Fitness Truths: Busting Common Myths](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/fitness-truths-busting-common-myths)
- [The BodyWoke Vibe: Workouts in Action](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/the-bodywoke-vibe-workouts-in-action)
- [Beginner's Corner: Your Starting Point](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/beginner-s-corner-your-starting-point)
- [Our Facility & Services](https://mytribe.in/bodywokegym/personal-training-nutrition-coaching/our-facility-services)

## More services by BodyWoke

- [Group Fitness Classes](https://mytribe.in/bodywokegym/group-fitness-classes)
- [Fitness Challenges](https://mytribe.in/bodywokegym/fitness-challenges)
- [Gym Membership](https://mytribe.in/bodywokegym/gym-membership)

## Similar work from other experts

- [Master Your Form: Simple Exercise Guides](https://mytribe.in/getfitwithbharat/fitness-coaching-for-health-conditions/master-your-form-exercise-guides) by Bharat Yadav · Fitness Coaching for Health Conditions · Available online
- [Master Your Form: Exercise Tutorials](https://mytribe.in/theconsistencyproject_/online-strength-nutrition-coaching-for-women/master-your-form-exercise-tutorials) by Arundhati Boruah · Online Strength & Nutrition Coaching for Women · Available Online
- [Master Your Form: Stop Guessing, Start Lifting Right](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/master-your-form-exercise-technique) by Shikha Singh · Online Strength & Nutrition Coaching for Women · Online coaching available across India
- [Exercise Tutorials: Master Your Gym Form](https://mytribe.in/fit_adarsh/personal-fitness-and-nutrition-coaching/form-is-everything-exercise-tutorials) by Adarsh · Personal Fitness and Nutrition Coaching · Available online and in-person at Anytime Fitness, East Patel Nagar
- [Workout Techniques for Sustainable Strength](https://mytribe.in/fit.arora/women-s-fitness-transformation-coaching/workout-technique-train-smarter-not-harder) by Akshita Arora Mahajan · Women's Fitness & Transformation Coaching · Available online
- [Exercise Guides & Tips for Better Form and Strength](https://mytribe.in/pt4uindia/body-transformation-coaching/exercise-guides-tips) by Sakthivel · Body Transformation Coaching · Online plans available; In-person coaching at Kasavanahalli studio or your home in Bengaluru & Coimbatore

## Book

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