Table of contents

Introduction

PART 1

How to train safely

Rep speed and control

The four main hand grips

A primer on anatomy

PART 2
How to master exercise technique

1. Back extension	basic back extension
	45-degree back extension
	spinal extension
	machine back extension

2. Bench press	barbell bench press
	dumbbell bench press
	close-grip bench press
	incline barbell bench press
	incline dumbbell bench press

3. Calf raise	standing two-legged calf raise
	standing one-legged calf raise

4. Chin-up (and pull-up)

5. Crunch	basic crunch
	modified basic crunch
	machine crunch
	reverse crunch
	twisting crunch

6. Curl	seated dumbbell curl
	incline dumbbell curl
	barbell curl
	hammer curl

7. Deadlift	deadlift (basic, or conventional deadlift)
	parallel-grip deadlift
	partial deadlift
	sumo deadlift

8. Finger extension

9. Hand-gripper work	torsion-spring gripper
	Ivanko super gripper

10. Lateral raise	dumbbell lateral raise
	machine lateral raise

11. Leg curl

12. Leg press

13. L-fly

14. Neck work	manual resistance neck work
	four-way neck machine

15. Parallel bar dip

16. Press	seated barbell press
	seated dumbbell press

17. Pulldown

18. Pullover	machine pullover
	breathing pullover

19. Pushdown

20. Rotary torso

21. Row	one-arm dumbbell row
	cable row
	seated machine row
	prone low-incline dumbbell row

22. Shrug

23. Side bend	dumbbell side bend
	pulley side bend

24. Squat	squat (conventional or back squat)
	front squat
	ball squat
	hip-belt squat

25. Timed hold

Supplementary exercises

26. Grip machine training

27. Lever bar work

28. Overhead lockout

29. Pinch-grip lifting

30. Rader chest pull

31. Wrist roller training

PART 3

How to handle weights between exercises

How to compose exercise technique checklists

Video recordings: the acid test of correct exercise technique

How to become flexible

About the author