Explore 50+ evidence-backed technique breakdowns, anatomical 3D activations, side-by-side error corrections, and tailored training programs developed for hypertrophy and joint longevity.
Select an anatomical zone to filter resistance movements, isolation variations, and kinesiology cues.
Search across 50+ standardized gym exercises. Includes joint biomechanics, execution cues, breathing tempos, and red/green form correction.
Study strict isolation vs. momentum breakdowns. Green indicates targeted tension; red shows mechanical breakdown.
Elbows remain pinned to the torso with zero lumbar swinging. Target biceps experience maximum mechanical tension throughout concentric and eccentric phases.
Toggle between Anterior (Front) and Posterior (Back) views. Click on any muscle to analyze mechanical lines of drive.
☝ Click on any muscle highlight
Functions primarily in horizontal adduction, humeral internal rotation, and shoulder flexion. Maximizing tension requires combining flat and incline angles.
Calculate your one-rep maximums, program specific barbell percentages, track rest intervals, compute nutritional macros, and generate dynamic warmups.
Calculate theoretical 1RM and percentage load splits using the Brzycki formula.
Time your inter-set recovery. Synthesizes a high-frequency beep upon timer expiry.
Compute target daily protein, carbs, and fats tailored to your goal.
Protein: 165g | Carbs: 280g | Fat: 65g
Generate tailored pyramid warm-up sets based on your working weight.
Generate evidence-based routines, review exercise prescriptions, or print your daily workout cheat sheet.
Avoid these common technical errors to protect your connective tissues and maximize target muscle recruitment.
Relying on hip momentum takes tension away from the biceps during the critical initial range of motion.
Keep elbows glued slightly in front of the torso and stand tall with contracted abdominals.
Knee valgus causes asymmetrical stress on the medial meniscus and cruciate ligaments.
Push knees outward in line with your toes throughout both descent and ascent.
Flaring elbows wide increases subacromial impingement risk and reduces lower pectoral activation.
Tuck elbows at 45 to 60 degrees relative to your torso.
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