Exercisesactually explained.

Every page carries step-by-step technique and the mistakes people make most. Written by hand, in Spanish and English — not a template with the name swapped.

183 exercises

Bench press

ChestBarbell bench press6 steps · 3 common mistakes BarbellChestDumbbell bench press6 steps · 3 common mistakes DumbbellUpper chest (clavicular)Incline barbell bench press6 steps · 3 common mistakes BarbellUpper chest (clavicular)Incline dumbbell bench press6 steps · 3 common mistakes DumbbellChestClose-grip bench press6 steps · 3 common mistakes BarbellChestMachine chest press6 steps · 3 common mistakes MachineChestDecline barbell bench press6 steps · 3 common mistakes BarbellChestDecline dumbbell bench press6 steps · 3 common mistakes DumbbellChestBarbell floor press6 steps · 3 common mistakes BarbellUpper chest (clavicular)Incline Smith machine bench press6 steps · 3 common mistakes Smith machineChestPlate-loaded machine chest press6 steps · 3 common mistakes MachineUpper chest (clavicular)Incline machine chest press6 steps · 3 common mistakes MachineUpper chest (clavicular)Incline plate-loaded machine chest press6 steps · 3 common mistakes Machine

Push-up

ChestPush-up6 steps · 3 common mistakes BodyweightChestIncline push-up6 steps · 3 common mistakes BodyweightUpper chest (clavicular)Decline push-up6 steps · 3 common mistakes Bodyweight

Squat

QuadsBarbell back squat6 steps · 3 common mistakes BarbellQuadsFront squat6 steps · 3 common mistakes BarbellQuadsGoblet squat6 steps · 3 common mistakes DumbbellQuadsAir squat6 steps · 4 common mistakes BodyweightQuadsBox squat6 steps · 3 common mistakes BarbellQuadsBelt squat6 steps · 3 common mistakes MachineQuadsDumbbell squat6 steps · 3 common mistakes DumbbellQuadsJump squat6 steps · 3 common mistakes BodyweightQuadsSmith machine squat6 steps · 3 common mistakes Smith machineQuadsOverhead squat6 steps · 3 common mistakes BarbellQuadsPendulum squat6 steps · 3 common mistakes MachineQuadsDumbbell sumo squat5 steps · 2 common mistakes DumbbellQuadsZercher squat6 steps · 3 common mistakes Barbell

Deadlift

GlutesConventional barbell deadlift6 steps · 3 common mistakes BarbellGlutesSumo deadlift6 steps · 3 common mistakes BarbellHamstringsRomanian deadlift6 steps · 3 common mistakes BarbellHamstringsDumbbell Romanian deadlift6 steps · 3 common mistakes DumbbellGlutesDeficit deadlift6 steps · 3 common mistakes BarbellGlutesDumbbell deadlift6 steps · 3 common mistakes DumbbellGlutesTrap bar deadlift6 steps · 3 common mistakes Trap barHamstringsSingle-leg Romanian deadlift5 steps · 3 common mistakes DumbbellGlutesRack pull6 steps · 3 common mistakes Barbell

Row

LatsBarbell bent-over row6 steps · 3 common mistakes BarbellLatsSingle-arm dumbbell row6 steps · 3 common mistakes DumbbellLatsSeated cable row6 steps · 3 common mistakes CableLatsPendlay row6 steps · 3 common mistakes BarbellLatsBent-over dumbbell row6 steps · 3 common mistakes DumbbellLatsChest-supported dumbbell row5 steps · 3 common mistakes DumbbellLatsSeal row5 steps · 3 common mistakes BarbellLatsMachine row6 steps · 3 common mistakes MachineLatsT-bar row6 steps · 3 common mistakes LandmineUpper backInverted row7 steps · 3 common mistakes Pull-up barLatsMeadows row6 steps · 3 common mistakes Landmine

Pull-up

LatsPull-up6 steps · 3 common mistakes Pull-up barLatsChin-up6 steps · 3 common mistakes Pull-up barLatsNeutral-grip pull-up6 steps · 3 common mistakes Pull-up barLatsAssisted pull-up6 steps · 3 common mistakes Machine

Overhead press

Front shouldersStanding barbell overhead press6 steps · 3 common mistakes BarbellFront shouldersStanding dumbbell overhead press6 steps · 3 common mistakes DumbbellFront shouldersArnold press6 steps · 3 common mistakes DumbbellFront shouldersMachine shoulder press6 steps · 3 common mistakes MachineFront shouldersSmith machine shoulder press6 steps · 3 common mistakes Smith machineFront shouldersSeated dumbbell shoulder press6 steps · 3 common mistakes DumbbellFront shouldersSeated barbell overhead press6 steps · 3 common mistakes Barbell

Bicep curl

BicepsBarbell curl5 steps · 3 common mistakes BarbellBicepsDumbbell curl5 steps · 3 common mistakes DumbbellBicepsEZ-bar preacher curl5 steps · 3 common mistakes EZ barBicepsSpider curl5 steps · 3 common mistakes DumbbellBicepsConcentration curl5 steps · 2 common mistakes DumbbellBicepsStanding EZ-bar curl6 steps · 3 common mistakes EZ barBicepsCable curl5 steps · 3 common mistakes CableBicepsIncline dumbbell curl5 steps · 3 common mistakes DumbbellBicepsDumbbell preacher curl5 steps · 3 common mistakes DumbbellBicepsZottman curl5 steps · 3 common mistakes Dumbbell

Lateral raise

Side shouldersDumbbell lateral raise5 steps · 3 common mistakes DumbbellSide shouldersMachine lateral raise5 steps · 3 common mistakes MachineSide shouldersCable lateral raise5 steps · 3 common mistakes CableSide shouldersSeated dumbbell lateral raise5 steps · 3 common mistakes Dumbbell

Ab rollout

AbsAb wheel rollout5 steps · 3 common mistakes Ab wheel

Box jump

QuadsBox jump6 steps · 3 common mistakes BodyweightQuadsBroad jump5 steps · 3 common mistakes BodyweightQuadsLateral box jump6 steps · 3 common mistakes Bodyweight

Burpee

CardioBurpee5 steps · 3 common mistakes Bodyweight

Calf raise

GastrocnemiusStanding dumbbell calf raise5 steps · 3 common mistakes DumbbellGastrocnemiusStanding machine calf raise5 steps · 3 common mistakes MachineGastrocnemiusLeg press calf raise5 steps · 3 common mistakes MachineSoleusSeated dumbbell calf raise6 steps · 3 common mistakes Dumbbell

Clean

GlutesKettlebell clean6 steps · 3 common mistakes KettlebellGlutesPower clean6 steps · 3 common mistakes BarbellGlutesHang clean6 steps · 3 common mistakes Barbell

Crunch

AbsCrunch5 steps · 3 common mistakes BodyweightObliquesBicycle crunch5 steps · 3 common mistakes BodyweightAbsMachine crunch5 steps · 3 common mistakes MachineAbsCable crunch5 steps · 3 common mistakes Cable

Dip

ChestAssisted dip6 steps · 3 common mistakes MachineTricepsBench dip6 steps · 3 common mistakes BodyweightTricepsMachine dip6 steps · 3 common mistakes MachineChestParallel bar dip (chest)6 steps · 3 common mistakes Dip barsTricepsParallel bar dip (triceps)6 steps · 3 common mistakes Dip bars

Face pull

Rear shouldersCable face pull5 steps · 3 common mistakes Cable

Fly

ChestFlat dumbbell fly5 steps · 3 common mistakes DumbbellChestPec deck fly5 steps · 3 common mistakes MachineUpper chest (clavicular)Incline dumbbell fly5 steps · 3 common mistakes DumbbellChestCable crossover5 steps · 3 common mistakes Cable

Front raise

Front shouldersBarbell front raise5 steps · 3 common mistakes BarbellFront shouldersDumbbell front raise5 steps · 3 common mistakes DumbbellFront shouldersCable front raise5 steps · 3 common mistakes Cable

Glute bridge

GlutesGlute bridge5 steps · 3 common mistakes BodyweightGlutesSingle-leg glute bridge7 steps · 4 common mistakes Bodyweight

Glute kickback

GlutesMachine glute kickback5 steps · 2 common mistakes MachineGlutesCable glute kickback5 steps · 2 common mistakes Cable

Good morning

HamstringsBarbell good morning5 steps · 3 common mistakes Barbell

Hack squat

QuadsBarbell hack squat5 steps · 3 common mistakes BarbellQuadsMachine hack squat5 steps · 3 common mistakes Machine

Hammer curl

BrachialisDumbbell hammer curl5 steps · 3 common mistakes DumbbellBrachialisCross-body hammer curl5 steps · 3 common mistakes DumbbellBrachialisCable rope hammer curl5 steps · 3 common mistakes Cable

Hip abduction

AbductorsMachine hip abduction5 steps · 3 common mistakes MachineAbductorsCable hip abduction5 steps · 3 common mistakes Cable

Hip adduction

AdductorsMachine hip adduction5 steps · 3 common mistakes MachineAdductorsCable hip adduction5 steps · 3 common mistakes Cable

Hip thrust

GlutesSingle-leg hip thrust5 steps · 3 common mistakes BodyweightGlutesBarbell hip thrust5 steps · 3 common mistakes BarbellGlutesMachine hip thrust5 steps · 3 common mistakes Machine

Leg curl

HamstringsLying leg curl5 steps · 3 common mistakes MachineHamstringsSeated leg curl5 steps · 3 common mistakes Machine

Leg extension

QuadsSingle-leg leg extension5 steps · 3 common mistakes MachineQuadsLeg extension5 steps · 3 common mistakes Machine

Leg press

QuadsLeg press5 steps · 3 common mistakes MachineQuadsSingle-leg leg press5 steps · 3 common mistakes MachineQuadsSeated horizontal leg press5 steps · 3 common mistakes Machine

Leg raise

AbsLying leg raise5 steps · 3 common mistakes BodyweightAbsHanging leg raise5 steps · 3 common mistakes Pull-up barAbsToes to bar5 steps · 3 common mistakes Pull-up bar

Lunge

QuadsBarbell lunge5 steps · 3 common mistakes BarbellQuadsDumbbell lunge5 steps · 3 common mistakes Dumbbell

Medicine ball slam

LatsMedicine ball slam5 steps · 3 common mistakes Medicine ball

Mountain climber

CardioMountain climber5 steps · 3 common mistakes Bodyweight

Muscle-up

LatsBar muscle-up5 steps · 3 common mistakes Pull-up bar

Nordic curl

HamstringsNordic curl5 steps · 3 common mistakes BodyweightHamstringsGlute ham raise5 steps · 3 common mistakes Machine

Pallof press

AbsCable Pallof press5 steps · 3 common mistakes Cable

Plank

AbsPlank5 steps · 3 common mistakes Bodyweight

Pulldown

LatsNeutral-grip lat pulldown6 steps · 3 common mistakes CableLatsWide-grip lat pulldown6 steps · 3 common mistakes CableLatsSingle-arm lat pulldown6 steps · 3 common mistakes CableLatsMachine lat pulldown6 steps · 3 common mistakes MachineLatsUnderhand lat pulldown6 steps · 3 common mistakes Cable

Pullover

LatsDumbbell pullover5 steps · 3 common mistakes DumbbellLatsCable pullover5 steps · 3 common mistakes Cable

Rear delt fly

Rear shouldersBent-over dumbbell reverse fly5 steps · 3 common mistakes DumbbellRear shouldersReverse pec deck5 steps · 3 common mistakes MachineRear shouldersCable reverse fly5 steps · 3 common mistakes CableRear shouldersSeated bent-over reverse fly5 steps · 3 common mistakes Dumbbell

Reverse curl

ForearmsBarbell reverse curl5 steps · 3 common mistakes BarbellForearmsEZ-bar reverse curl5 steps · 3 common mistakes EZ barForearmsCable reverse curl5 steps · 3 common mistakes Cable

Rotary torso

ObliquesRotary torso machine5 steps · 3 common mistakes Machine

Russian twist

ObliquesRussian twist5 steps · 3 common mistakes Bodyweight

Shrug

TrapsBarbell shrug5 steps · 3 common mistakes BarbellTrapsDumbbell shrug5 steps · 3 common mistakes DumbbellTrapsSmith machine shrug5 steps · 3 common mistakes Smith machine

Side plank

ObliquesSide plank5 steps · 3 common mistakes Bodyweight

Sit-up

AbsSit-up5 steps · 3 common mistakes Bodyweight

Snatch

GlutesKettlebell snatch6 steps · 3 common mistakes KettlebellGlutesPower snatch6 steps · 3 common mistakes Barbell

Split squat

QuadsStatic split squat5 steps · 3 common mistakes Dumbbell

Step-up

QuadsDumbbell step-up5 steps · 3 common mistakes Dumbbell

Swing

GlutesKettlebell swing5 steps · 3 common mistakes Kettlebell

Thruster

QuadsBarbell thruster6 steps · 3 common mistakes BarbellQuadsKettlebell thruster6 steps · 3 common mistakes KettlebellQuadsDumbbell thruster6 steps · 3 common mistakes Dumbbell

Tibialis raise

TibialisMachine tibialis raise5 steps · 3 common mistakes Machine

Tricep extension

TricepsLying EZ-bar tricep extension5 steps · 3 common mistakes EZ barTricepsLying dumbbell triceps extension6 steps · 3 common mistakes DumbbellTricepsMachine triceps extension5 steps · 3 common mistakes MachineTricepsCable tricep pushdown5 steps · 3 common mistakes CableTricepsCable rope pushdown5 steps · 3 common mistakes CableTricepsOverhead dumbbell extension5 steps · 3 common mistakes DumbbellTricepsOverhead cable extension5 steps · 3 common mistakes CableTricepsDumbbell triceps kickback5 steps · 2 common mistakes DumbbellTricepsCable triceps kickback5 steps · 2 common mistakes Cable

Turkish get-up

Front shouldersTurkish get-up7 steps · 3 common mistakes Kettlebell

Upright row

Side shouldersBarbell upright row5 steps · 3 common mistakes BarbellSide shouldersDumbbell upright row5 steps · 3 common mistakes DumbbellSide shouldersCable upright row5 steps · 3 common mistakes Cable

Woodchop

ObliquesLow-to-high cable woodchop5 steps · 3 common mistakes Cable