Exercise guides and form references
Exercise guides built from Momentum's training database. Browse movement-specific setup, form cues, mistakes, and practical programming guidance.
Showing 1-24 of 89 guides
Barbell
Barbell Deadlift: Form, Mistakes, Variations
A practical barbell deadlift guide with setup, step-by-step form, common mistakes, and realistic programming guidance.
Primary focus: Hamstrings, Quadriceps, Lower Back
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Bodyweight
Bodyweight Diamond Push Up: Form, Mistakes, Variations
A complete diamond push up guide with setup, step-by-step form, common mistakes, plus sets, reps, and progression rules for triceps focus.
Primary focus: Triceps, Chest
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Bodyweight
Bodyweight Kneeling Push Up: Form, Mistakes, Variations
A complete kneeling push up guide with setup, step-by-step form, common mistakes, and simple sets, reps, and progressions to full push ups.
Primary focus: Chest, Triceps, Front Delts
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Other
Decline Push Up (Other): Form, Mistakes, Variations
A practical decline push up guide for bench or box setups, with step-by-step form, common mistakes, and realistic programming.
Primary focus: Chest, Front Delts, Triceps
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Dumbbell
Dumbbell Pullover: Form, Mistakes, Variations
A complete dumbbell pullover guide with setup, step-by-step form, common mistakes, and practical sets, reps, and progression cues for chest and lats.
Primary focus: Chest, Lats
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Dumbbell
Dumbbell Rear Delt Reverse Fly: Form, Mistakes, Variations
A complete dumbbell rear delt reverse fly guide with setup, step-by-step form, common mistakes, and realistic programming.
Primary focus: Rear Delts, Traps
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Kettlebell
Kettlebell Snatch: Form, Mistakes, Variations
A practical kettlebell snatch guide with setup, step-by-step form, common mistakes, and realistic programming.
Primary focus: Glutes, Traps, Hamstrings
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Machine
Machine Elliptical Trainer: Form, Mistakes, Variations
A complete elliptical trainer guide with setup, step-by-step form, common mistakes, and realistic programming.
Primary focus: Cardio
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Machine
Machine Pullover: Form, Mistakes, Variations
A complete machine pullover guide with setup, step-by-step form, common mistakes, and practical sets, reps, and progression cues for chest and lats.
Primary focus: Chest, Lats
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Plate
Plate Push Up: Form, Mistakes, Variations
A practical plate push up guide with setup, step-by-step form, common mistakes, plus sets, reps, and safe progression rules for weighted reps.
Primary focus: Chest, Triceps, Front Delts
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Barbell
Barbell Preacher Curl: Form, Mistakes, Progress
Learn barbell preacher curl setup, step-by-step form, common mistakes, and realistic progression rules for stronger biceps.
Primary focus: Biceps
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Bodyweight
Bodyweight Push Up: Form, Mistakes, Benchmarks
Learn bodyweight push up setup, step-by-step form, common mistakes, and performance benchmarks for stronger reps.
Primary focus: Chest, Triceps, Front Delts
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Cable
Cable Rear Delt Reverse Fly: Form, Mistakes
Learn cable rear delt reverse fly setup, step-by-step form, common mistakes, and practical programming for stronger rear delts and healthier shoulders.
Primary focus: Rear Delts, Traps
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Dumbbell
Dumbbell Arnold Press: Form, Mistakes, Setup
Learn dumbbell Arnold press setup, step-by-step form, common mistakes, and realistic sets and reps for shoulder growth.
Primary focus: Side Delts, Front Delts, Triceps
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Dumbbell
Dumbbell Decline Chest Fly: Form and Setup
Learn dumbbell decline chest fly setup, step-by-step form, common mistakes, and realistic sets and reps for chest growth.
Primary focus: Chest
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Dumbbell
Dumbbell Preacher Curl: Form, Mistakes, Setup
Learn dumbbell preacher curl setup, step-by-step form, common mistakes, and realistic sets and reps for bigger arms.
Primary focus: Biceps
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Machine
Machine Preacher Curl: Form, Mistakes, Setup
Learn machine preacher curl setup, step-by-step form, common mistakes, and realistic sets and reps for stronger biceps.
Primary focus: Biceps
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Machine
Machine Pull Up: Form, Mistakes, Setup
Learn machine pull up setup, step-by-step form, common mistakes, and realistic programming to clean up your pull ups.
Primary focus: Lats, Traps, Rear Delts
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Plate
Plate Pull Up: Form, Mistakes, Benchmarks
Learn plate pull up setup, step-by-step form, common mistakes, and benchmarks to build stronger weighted pull ups without losing speed.
Primary focus: Lats, Traps, Rear Delts
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Resistance Band
Resistance Band Pull Up: Form, Mistakes
Learn resistance band pull up setup, step-by-step form, common mistakes, and realistic programming to clean up your pull ups.
Primary focus: Lats, Traps, Rear Delts
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Bodyweight
Bodyweight L-Sit Hold Form Guide
Learn bodyweight L-sit hold setup, step-by-step form, common mistakes with fixes, and realistic programming guidance.
Primary focus: Abdominals
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Bodyweight
Bodyweight Lying Leg Raise Form Guide
Learn bodyweight lying leg raise setup, step-by-step form, common mistakes with fixes, and realistic programming guidance.
Primary focus: Abdominals
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Bodyweight
Bodyweight Pull Up Form for Beginners
Learn bodyweight pull-up setup, step-by-step form, common mistakes with fixes, and beginner-friendly programming.
Primary focus: Lats, Traps, Rear Delts
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Dumbbell
Dumbbell Chest Fly Form and Fixes
Learn dumbbell chest fly setup, step-by-step form, common mistakes with quick fixes, and realistic programming for chest growth.
Primary focus: Chest
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