Muscles involved in squat (6)
- vastus lateralis
- vastus medius
- vastus intermedius
- gluteus maximus
- adductor magnus
- erector spinae
Muscles involved in lat pulldown (7)
- latissimus dorsi
- teres major
- biceps brachii
- brachialis
- brachioradialis
- middle traps
- rhomboids
Muscles involved in bench press (5)
- pectoralis major
- anterior deltoid
- triceps brachii
- middle deltoid
- serratus anterior
Muscles involved in deadlift (6)
- gluetus maximus
- adductor magnus
- biceps femoris
- semitendinosus
- semimembranosus
- erector spinae
Muscles involved in dumbell row (7)
- latissimus dorsi
- teres major
- posterior deltoid
- biceps brachii
- brachialis
- brachioreadialis
- rhomboids
Muscles involved in incline bench press (5)
- pectoralis major
- anterior deltoid
- triceps brachii
- middle deltoid
- serratus anterior
Muscles involved in wide grip chins (7)
- latissimus dorsi
- teres major
- biceps brachii
- brachialis
- brachioradialis
- middle traps
- rhomboids
Muscles involved in front squat (6)
- vastus lateralis
- vastus medius
- vastus intermedius
- gluteus maximus
- adductor magnus
- erector spinae
Muscles involved in stiff leg deadlift (6)
- gluteus maximus
- adductor magnus
- bicep femoris
- semitendinosus
- semimembranosus
- erector spinae
Muscles involved in seated cable row (8)
- latissimus dorsi
- teres major
- posterior deltoid
- biceps brachii
- brachialis
- brachioradialis
- middle traps
- rhomboids
Muscles involved in leg press (5)
- vastus lateralis
- vastus medius
- vastus intermedius
- gluteus maximus
- adductor magnus
Common errors… lat pulldown
- bar pulled to below clavicles
- trunk not reclined backwards
- failing to hyperextend thoracic spine
Common errors… bench press
- partial ROM (not touching chest)
- lifting buttocks off bench
- asymmetrical technique (different levels of shoulder abduction or non-horizontal barbell)
Common errors… squat
- heels leave the ground
- rounding out the lower back
- hip abduction (knees coming together) at sticking point
- good-morning style squat
- looking up or down
Common errors… dumbell row
- elbows pulled away from the side
- failure to achieve full scapula adduction/retraction
- thoracic spine not sufficiently extended (mildly hyperextended)
Common errors… deadlift
- lumbar spine rounded
- chest down rather than ‘high beam’
- shoulders not forward of barbell/bar travels around the knees
Common errors… side DB raise
- excessive weight lifted with overly flexed elbows
- excessive internal rotation
- significantly exceeding 90 degrees of abduction
Shoulder press vs upright row
shoulder press: emphasis on anterior deltoid and triceps
Seated row vs lat pulldown
seated row: emphasis on middle traps, rhomboids and posterior deltoids
Low bar vs high bar squat
low bar: emphasis on glutes, adductor magnus and erector spinae
Low feet vs high feet leg press
low feet: emphasis on vastii
Rowing pull to chest vs hip
chest: emphasis posterior deltoid
Sumo vs conventional deadlift
sumo: emphasis on adductors
