Every grip width, foot position, and hand placement explained — so you know exactly what you are doing and why it works.
Kyle Tunis · NASM CES · NASM CPTMovement Reference
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The grip and position principles here are universal across equipment brands — whether you are on Nautilus, Hammer Strength, Panatta, Life Fitness, or a cable stack, the same rules apply. The machine changes. The principles do not.
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Pulling Movements
Lat Pulldowns & Rows
Pulling
Lat Pulldown
Cable stack · BLUSLM attachments · Any brand pulldown
Works on any machine: Nautilus, Hammer Strength, Panatta, Life Fitness, or cable stack with BLUSLM attachments. The attachment changes — the grip rules stay the same.
How to Set Up
Place your hands just outside shoulder width — roughly where a standard bar bends. Grip with your fingers, not your palm. As you pull, your elbows travel slightly forward and down, not flared directly out to the sides. Pull to your upper chest.
~1.5x
Shoulder width
Why This Grip
Wide overhand targets your upper and outer lat — the part of your back that creates the V-taper shape. The overhand grip keeps your bicep from dominating, so your back does the work. This is the most common pulldown position for building back width.
Upper LatOuter LatRear DeltTeres Major
Going wider than 1.5x shoulder width shortens your range of motion without adding benefit. Just outside shoulder width is the sweet spot — wider is not better here.
How to Set Up
Use a V-bar or close grip neutral attachment from your BLUSLM rack — palms facing each other. Hands roughly shoulder width or closer. As you pull, drive your elbows straight down toward your hips, not out to the sides. Keep your chest tall the whole way down.
Shoulder
Width or closer
Why This Grip
Neutral grip is your strongest pulling position — your forearm is in its most natural, powerful alignment. This usually means more weight moved and a fuller range of motion, hitting your lower and mid lat more deeply than the wide grip.
Lower LatMid LatBicepsRhomboids
If you struggle to feel your lats working on pulldowns, try switching to neutral grip — the elbow path naturally improves and the lat connection clicks for most people.
How to Set Up
Underhand grip — palms facing you. Hands at shoulder width or slightly narrower. As you pull, your elbows drive down and slightly back toward your hips. Keep your chest tall and resist the urge to lean back excessively as the weight gets heavier.
Shoulder
Width or narrower
Why This Grip
The underhand grip puts your bicep in a stronger position, which means it contributes more to the pull. This is helpful if you are still building your lat connection — your bicep picks up enough load that your lat can be trained through the full range without giving out early.
Lower LatBicepsMid Lat
Underhand pulldowns are a great starting point. The bicep involvement is a feature, not a cheat. Many people feel their lats for the first time doing this variation.
How to Set Up
Single D-handle from your BLUSLM rack, one side at a time. Lean your torso slightly away from the working side — this lengthens the lat and improves your range. Pull the handle down toward your hip, not your chest. Your free hand can hold the seat for stability.
Why This Works
Working one side at a time means your stronger side cannot carry your weaker one. It is one of the best ways to address any imbalance between your left and right lat, and the slight lean gives you a longer, deeper stretch at the top of each rep.
Lat (Unilateral)ObliquesCore Stability
Pulling
Seated Cable Row
Cable stack · BLUSLM attachments · Any brand seated row
Works on any machine: Hammer Strength, Nautilus, Panatta, and Life Fitness seated row machines all follow the same principles. Handle position translates directly.
How to Set Up
V-bar or close grip neutral attachment from your BLUSLM rack. Hands close together, palms facing each other. Drive your elbows straight back, keeping them close to your sides throughout. Pull to your lower chest or upper abdomen — not your collarbone. Shoulders stay down and back throughout.
Why This Grip
Close neutral grip gives you the greatest range of motion for your elbows to travel behind your body — which is exactly what fully engages your lat and mid-back. The neutral wrist position reduces forearm fatigue so you can focus entirely on your back. The most complete row variation for overall back thickness.
Mid LatRhomboidsLower TrapRear Delt
How to Set Up
Straight bar, wider than shoulder width, overhand grip. Let your elbows flare out to roughly 45–60° from your body as you pull — this is intentionally different from the close grip row. Pull to your upper abdomen or lower chest.
>1.5x
Shoulder width
Why This Grip
The flared elbow path shifts the work to your upper back, rear delts, and rhomboids — less lat, more postural muscle. This is one of the most effective exercises for undoing the effects of sitting at a desk. If your shoulders round forward, this variation is particularly important for you.
Upper BackRear DeltRhomboidsTraps
Wide rows directly train the muscles that pull your shoulders back and down. If posture is a goal for you, this variation earns its place every session.
How to Set Up
Wide neutral grip attachment — dual handles set wide, palms facing each other. Elbows travel out at roughly 45° as you pull — a middle ground between close and wide grip. Pull to your lower chest. This is often the most comfortable row variation for the shoulder joint.
Why This Grip
The angled neutral grip is the easiest on your shoulder joint — worth noting if pressing movements ever feel uncomfortable for your shoulders. You get mid-back and lat working together, and the neutral wrist keeps strain off your forearms. A great all-round back builder.
Mid BackLatRear Delt
How to Set Up
Straight bar, shoulder width, overhand grip — palms facing down. Drive your elbows back close to your sides, same path as close grip but with the palms flipped. Pull to your lower abdomen. Keep your wrists straight throughout — do not let them bend backward under load.
Why This Grip
Flipping to overhand reduces how much your bicep can assist, which means your lower lat and teres major have to do more work. You will likely use less weight than underhand — that is normal. Good for building lower lat thickness when you want less bicep involvement.
Lower LatTeres MajorRhomboids
Pulling
Bent Over Row
Barbell · Overhand · Underhand · Hip hinge position
How to Set Up
Overhand grip, just outside shoulder width. Hinge at the hip to roughly 45° — back flat, not rounded. As you row, let your elbows flare out to about 45° from your torso. Pull the bar to your lower abdomen. At the top, actively squeeze your shoulder blades together and down.
45°
Torso angle
Why This Grip
The flared elbow path of the overhand row directly targets your upper back, rhomboids, and rear delts — the muscles most responsible for good posture. If you spend long hours at a desk or on a screen, this is one of the most valuable rowing variations you can do.
Upper BackRhomboidsRear DeltTraps
How to Set Up
Underhand grip, shoulder width or slightly narrower. Same hip hinge position. This time your elbows drive straight back, tucked close to your sides — this is the key difference from overhand. Pull to your lower abdomen.
Shoulder
Width or narrower
Why This Grip
Flipping to underhand shifts emphasis toward your lower lat and brings your bicep in as a helper. The tucked elbow path stretches the lat through a longer range, and the bicep assist means you can typically move more weight. Great for lower lat thickness and fullness.
Lower LatBicepsMid Lat
Underhand rows are sometimes called Yates rows. The defining feature is the tucked elbow path — focus on driving the elbows back behind your body.
Pulling
Single Arm Dumbbell Row
Unilateral · Elbow tucked or flared
How to Set Up
Knee and hand on a bench, torso parallel to the floor. Let the dumbbell hang directly below your shoulder. As you row, drive your elbow straight back close to your side — like putting your elbow in your back pocket. Pull to your hip, not your chest. At the top, let your shoulder blade pull all the way back — not just your arm.
Why This Works
The tucked elbow path is the most direct route to lat engagement. When your elbow travels close to your torso, your lower and mid lat do most of the work. Spend time getting the shoulder blade retraction right at the top — that is where most people leave results on the table.
Lower LatMid LatRhomboids
How to Set Up
Same starting position, but this time let your elbow flare out at roughly 45–60° from your torso as you pull — intentionally different from the tucked row. Pull to mid-chest height rather than your hip. Think of it as a unilateral wide row.
Why This Works
The flared elbow shifts focus to your upper back, rear delt, and rhomboids — same principle as the wide bar row, done one side at a time. Useful if you notice one shoulder sitting higher or further forward than the other.
Rear DeltRhomboidsUpper Trap
Pushing Movements
Press Variations
Pushing
Machine Chest Press
Hammer Strength · Panatta · Nautilus · Life Fitness
Universal across all chest press machines: Hammer Strength, Panatta, Nautilus, and Life Fitness all follow the same grip and elbow principles. The handle is fixed — your seat height and body position determine everything.
How to Set Up
Grip the outer handles — hands roughly at chest height, wrists stacked directly over your elbows when the handles are at their start position. Elbows should be at 45–60° from your torso as you press — not flared out at 90°. Press directly forward, not upward. Shoulder blades pinched into the pad throughout.
45–60°
Elbow angle
Why This Setup
The 45–60° elbow angle keeps your shoulder joint safe while loading your chest, front delt, and tricep evenly. Elbows flaring to 90° puts the shoulder in a position that creates discomfort over time — you may not feel it immediately but you will notice it eventually. The machine guides the path; your elbow angle is still your responsibility.
Mid ChestFront DeltTriceps
How to Set Up
Many chest press machines have an inner neutral-grip handle — palms facing each other. Use this handle with elbows tracking close to your sides at roughly 30–45° from your torso. Press straight forward. The path arcs slightly inward compared to the standard handle.
Why This Handle
Neutral grip is significantly easier on your shoulder joint — the internal rotation demand drops and your wrist sits in its most natural position. If you have ever felt any front shoulder discomfort on chest pressing, start here every time. You will also notice your tricep working harder in this position — that is normal.
Inner ChestTricepsFront Delt
If your shoulder feels fine on the standard handle, neutral is still worth rotating in — it hits the chest from a slightly different angle and keeps the joint healthy long-term.
Why Seat Height Changes Everything
Seat too low — the handles end up above your chest. Pressing becomes shoulder-dominant and you lose chest activation.
Seat too high — handles end up below your pec, range of motion is compromised and you lose the stretch at the start.
Correct height — handles at mid-chest level when your elbows are at 90°. Forearms vertical, wrists stacked over elbows. This is the position that maximises chest activation across the full range.
Take 30 seconds to adjust the seat before every chest press session — most people skip this and then wonder why they do not feel it in their chest.
Pushing
Bench Press
Barbell · Dumbbell · Standard / Wide / Close grip
How to Set Up
Hands just outside shoulder width — when the bar is at your chest, your forearms should be vertical viewed from the front. Bar touches your lower chest. Elbows at roughly 45–60° from your body — not flared straight out to the sides. Shoulder blades pulled back and down into the bench throughout.
~1.5x
Shoulder width
45–60°
Elbow angle
Why This Grip
Vertical forearms mean efficient force transfer with minimal stress on your wrists and shoulders. The 45–60° elbow angle keeps your shoulder in a safe position while making sure your chest, front delt, and tricep all contribute. Master this before exploring wider or closer variations.
Mid ChestFront DeltTriceps
How to Set Up
Hands wider than standard — roughly 2x shoulder width. Your elbows will naturally flare out more as you lower the bar. Bar path stays the same — lower chest. Range of motion is shorter than standard grip. Shoulder blades must stay retracted — more important at the wider hand position.
~2x
Shoulder width
Why This Grip
Wide grip increases the stretch on your pec at the bottom — your chest is loaded in a lengthened position, a strong signal for growth. Less tricep, more chest. If your shoulders feel it, return to standard grip — the flared elbow position increases shoulder demand.
Outer ChestPec StretchFront Delt
Wider does not mean stronger. Standard grip allows more weight moved safely. Wide grip is a variation to rotate in for chest development — not a replacement for standard.
How to Set Up
Hands at shoulder width or just inside — closer than standard but not touching. Elbows tuck close to your body as you lower — roughly 30–45° from your torso. Bar still touches your lower chest. Keep your wrists straight throughout — they will want to bend backward under close grip.
Shoulder
Width or less
30–45°
Elbow angle
Why This Grip
Close grip dramatically shifts the work to your triceps while still involving your inner chest. It has the longest range of motion of any press grip, so your triceps work through their full length. If pressing ever causes front shoulder discomfort on wider grips, close grip is often the most comfortable alternative.
TricepsInner ChestFront Delt
Pushing
Incline Press
Upper chest · 30–45° bench angle · Barbell or machine
Works on any incline machine: Hammer Strength and Panatta incline machines have fixed handles — position your grip relative to your shoulders the same way you would on a barbell.
How to Set Up
Grip just outside shoulder width — same as flat press. Bar or handles come to your upper chest, near your collarbone — not to your mid or lower chest. Elbows at 45–60° from your torso. Shoulder blades pinched into the pad. Press straight up, not forward.
~1.5x
Shoulder width
30–45°
Bench angle
Why This Works
The incline angle shifts the load to your upper chest — the part of your pec that attaches at your collarbone. This area is often underdeveloped because most people press flat or at too steep an angle. The same grip rules apply as the flat press; the incline angle is the variable that changes the emphasis.
Upper ChestClavicular PecFront DeltTriceps
Why the Angle Matters
30° — The sweet spot for upper chest development. Your front delt contributes but does not take over. Most evidence-supported angle for upper pec.
45° — Your front delt starts to dominate. Still hitting upper chest, but it becomes more shoulder-dominant. Most gym incline benches default here — reduce to 30° if you can.
60°+ — Effectively a shoulder press with some chest assistance. Upper chest contribution drops significantly.
Pushing
Machine Shoulder Press
Hammer Strength · Panatta · Nautilus · Neutral or standard grip
Universal across brands: Hammer Strength, Panatta, Nautilus, and Life Fitness shoulder press machines all follow the same grip and seat setup principles. Handle orientation may differ between brands but the elbow and wrist rules are identical.
How to Set Up
Select the neutral grip handles — palms facing each other. Elbows should be in front of your body at roughly 30–45° from your torso, not flared directly out to the sides. Press straight overhead. At the start position your upper arms should be roughly parallel to the floor or slightly below — adjust the seat until this is the case.
30–45°
Elbow angle
Why This Handle
Neutral grip is the most shoulder-friendly overhead pressing position. The palms-facing orientation reduces the internal rotation demand on your shoulder joint, which is what often causes discomfort when pressing overhead. If you have ever felt a pinch or ache pressing overhead, start here every time. You will get the same delt development with significantly less joint stress.
Front DeltMid DeltTricepsUpper Trap
Neutral grip overhead pressing is where most people should start — not a softer option, the smarter one. Your shoulders will hold up better over the long run.
How to Set Up
Standard or pronated handles — palms facing forward. Elbows at 45° in front of your torso, not directly out at 90°. This is the most important setup point — elbows at 90° creates a high-impingement position for the shoulder. Press straight up, forearms vertical throughout.
Why This Handle
Standard grip overhead pressing more closely mimics a barbell press and allows slightly more front and mid delt activation through the top range. Once your shoulder health is solid and neutral grip feels comfortable, adding standard grip builds on that foundation. Keep those elbows in front — not flared wide.
Front DeltMid DeltTriceps
Getting Your Seat Height Right
Seat too low — handles start above your head. You are pressing from a locked-out position, losing all the range of motion that makes the movement valuable.
Seat too high — handles start too low, your elbows drop below your shoulders at the bottom. Reduces delt involvement and creates an awkward press angle.
Correct height — at the bottom of the movement, your upper arms are roughly parallel to the floor and your elbows are at or just below shoulder height. From here, the press is a clean vertical drive overhead.
Seat heights vary between machines even from the same brand — take a moment to adjust before every session.
Pushing
Overhead Press
Barbell · Dumbbell · Seated or standing
How to Set Up
Hands just outside shoulder width. When the bar is at chin level, your forearms should be vertical viewed from the front. Elbows slightly in front of the bar — not directly under it. Press straight overhead in a vertical line, not forward.
~1.5x
Shoulder width
Why This Grip
Vertical forearms ensure efficient force transfer and minimal wrist stress. Too wide and your elbows flare — front delt takes over. Too narrow and the bar path becomes inefficient. The sweet spot keeps chest, delt, and tricep all contributing.
Front DeltMid DeltTricepsUpper Trap
How to Set Up
Two options: Neutral grip — palms facing each other, press straight up with a natural inward arc at the top. Pronated grip — palms facing forward, mirrors the barbell press. Either way, start with dumbbells at shoulder height, elbows at 45° from your torso — not straight out at 90°.
Why Both Work
Neutral grip reduces shoulder impingement risk and is a great starting point if you are newer to overhead pressing or have had any shoulder discomfort. The inward arc at the top is the joint’s natural movement pattern. Pronated grip mimics a barbell and builds on neutral once you are comfortable.
Front DeltMid DeltTriceps
Start with neutral grip if overhead pressing is new to you. It is a smarter entry point — not a lesser variation.
Pushing
Dips
Chest vs tricep · Torso lean is the key variable
How to Set Up
Let your torso lean forward at 30–45° as you lower — intentionally tip your chest toward the floor. Elbows flare slightly outward. Go deep — upper arm below parallel at the bottom. Drive back up through the chest.
Why This Works
The forward lean puts your chest in a deep, loaded stretch at the bottom — one of the strongest signals for chest development. This is one of the best lower chest exercises available. You will feel a significant stretch in your pec at the bottom — that is exactly what you want.
Lower ChestFront DeltTriceps
How to Set Up
Keep your torso as upright as possible throughout — actively resist the forward lean. Elbows track straight back close to your sides. Lower until your elbows reach 90° then press back up.
Why This Works
Staying upright keeps the load travelling vertically through your triceps. Your triceps work through their full range — stretched at the bottom, fully contracted at lockout. Keep the elbows close — if they flare wide, the tricep advantage disappears.
TricepsFront DeltInner Chest
Lower Body
Foot Position & Stance
Legs
Squat
Barbell · Goblet · Smith machine · Foot variations
Universal stance principles: These apply to barbell back squats, goblet squats, Smith machine squats, and any squat variation. Your stance is the variable — the equipment does not change the rules.
How to Set Up
Feet shoulder to hip width apart, toes out 15–30°. Knees track over your second or third toe. Weight through mid-foot to heel.
Hip
Width apart
15–30°
Toe-out
Why This Stance
Best balance of quad, glute, and hamstring involvement. The toe-out accommodates your hip socket — most people cannot squat comfortably with toes forward.
QuadsGlutesHamstringsAdductors
How to Set Up
Feet wider than hip width, toes out 30–45°. Knees still track over toes. Many people find a more upright torso naturally in this stance.
Why This Stance
Increases inner thigh and glute involvement. If your torso tips forward significantly in standard stance, try widening your feet first — it often corrects immediately.
AdductorsGlutesGlute MedQuads
How to Set Up
Feet closer than hip width, toes nearly parallel or 10–15° out. Knees travel further over toes. If heels lift, a small heel elevation can help.
Why This Stance
Maximises quad loading through a longer range. Less inner thigh, more front-of-thigh. Demands good ankle mobility.
QuadsVastus LateralisGlutes
Legs
Leg Press
Foot height · Width · All leg press brands
Universal foot position principles: Applies equally across Nautilus, Hammer Strength, Panatta, Life Fitness 45° or horizontal. Platform angle differs; foot placement logic is the same.
How to Set Up
Feet in the upper third of the platform, wider than hip width, toes out 20–30°. Lower until knee reaches roughly 90°. Do not let your lower back peel off the seat pad. Press through your heel and mid-foot.
High
Platform
Wide
Foot spacing
Why This Works
Loads your glutes, hamstrings, and inner thighs. The increased hip angle shifts work to the posterior chain. Best starting position for most people — more joint-friendly and better suited to glute and leg goals.
GlutesHamstringsAdductorsQuads
How to Set Up
Feet in the lower third of the platform, shoulder width or narrower, toes slightly out. Knee travels further over your toe — normal for this position. Knees must track over toes, not cave inward.
Why This Works
Works your quads specifically through a large range. Places more demand on the knee joint. If you have any knee sensitivity, stay with high-foot and check in with Kyle first.
QuadsVastus LateralisGlutes
Most people get more out of high-foot leg press before moving to low-foot.
How to Set Up
One foot centred on the platform at mid-height, slight toe-out. Use roughly 40–50% of your usual weight. Press through your heel and resist any hip rotation.
Why This Works
Each leg has to do its own work — your stronger side cannot compensate. If you notice a significant difference left to right, mention it in your next session.
Unilateral QuadGluteStabilisers
Legs
Linear Hack Squat
Sled-style machine · Back against pad
Universal across brands: Nautilus, Hammer Strength, Panatta linear hack squat machines all follow the same foot placement logic.
How to Set Up
Feet mid-platform, hip to shoulder width, toes 15–20° out. Keep back flat against the pad throughout. Descend until thighs are parallel or just below. Knees track over toes.
Why This Works
Gives a balanced quad and glute load with your back fully supported. The guided path removes the balance demand so you can focus on depth, load, and feel. Your starting point on this machine.
QuadsGlutesHamstrings
How to Set Up
Feet higher on the platform, hip to shoulder width, toes out 20–30°. Higher position increases hip flexion at the bottom. Drive through your heel.
Why This Works
Higher foot increases the hip angle at the bottom, shifting emphasis to your glutes and hamstrings. A useful variation if glute development is a priority for you.
GlutesHamstringsQuads
How to Set Up
Feet low on the platform, shoulder width or narrower, toes slightly out. Knee travels significantly over your toe at the bottom. More ankle flexibility required.
Why This Works
Maximises quad loading through the longest range. If you feel any knee strain in this position, move feet up and check in with Kyle.
QuadsGlutes
Legs
Reverse Hack Squat
Face-forward on the hack squat · Glute & hamstring dominant
How to Set Up
Turn around on the machine — face the pad, chest against the back pad, shoulders under the shoulder pads. Feet hip width, toes out 20–30°. As you lower, push your hips back like an RDL — let your torso angle forward naturally. This is a hip hinge, not a squat.
Hip
Width apart
20–30°
Toe-out
Why This Works
Turning around completely changes the movement — from quad-dominant to glute and hamstring dominant. One of the most effective glute exercises in the gym that almost nobody uses because they do not know to turn around.
GlutesHamstringsAdductors
How to Set Up
Same face-forward position. Feet wider than hip width, toes out 30–40°. Same hip hinge pattern. The wider stance increases the inner thigh stretch at the bottom.
Why This Works
Wide stance adds your adductors and glute med alongside glute max and hamstring work. Rotating between standard and wide hits the full glute complex from multiple angles.
GlutesAdductorsGlute MedHamstrings
The machine is everywhere — you just have to know to turn around.
Legs
Lunge
Step length · Forward or reverse · Torso position
How to Set Up
Step longer than feels natural. At the bottom, front shin should be vertical or close to it — your checkpoint. Back knee descends toward the floor. Torso stays upright. Drive back up through your front heel.
Why This Works
Shifts load to your glute and hamstring on the front leg and stretches your hip flexor on the back leg. Vertical shin also reduces forward stress on the knee — the more joint-friendly lunge.
GlutesHamstringsHip Flexor Stretch
How to Set Up
Step shorter — front shin leans forward over the toe at the bottom. Knee travels further past your toes. Torso stays tall.
Why This Works
More quad-dominant. If you feel discomfort at the front of your knee, lengthen your step and check in with Kyle.
QuadsGlutes
Start with a long step lunge. Short step is a progression, not a starting point.
Legs
Romanian Deadlift
Hip hinge · Hamstrings · Stance variations
How to Set Up
Feet hip width, toes slightly out. Push hips straight back — do not squat down. Soft bend in knees throughout. Lower until you feel a pull in your hamstrings, then drive hips forward. Bar stays close to your legs.
Hip
Width apart
Why This Works
Loads your hamstrings in a lengthened, stretched position. The soft knee allows a deeper hinge without your pelvis tucking under. When you feel the hamstring pull, the movement is doing its job.
HamstringsGlutesErectorsAdductors
How to Set Up
Feet wider than hip width, toes out 30–45°. Grip between your legs. Same hip hinge. Bar drops between knees rather than in front of them.
Why This Works
Shifts more emphasis to your inner thighs and glutes. If tight hamstrings make the stretch hard to feel in standard RDL, the wider stance can help.
AdductorsGlutesHamstrings
How to Set Up
Standing on one leg, same hip hinge. Non-working leg extends behind — keep hip, spine, and back leg in one line. Soft bend in standing knee. Hips stay square throughout.
Why This Works
Tests hamstring strength and hip stability simultaneously. One of the best ways to find out if one side works harder than the other. Start with bodyweight, then light load. Mention any notable instability to Kyle.
Hamstrings (Unilateral)Glute MedBalance
Legs
Conventional Deadlift
Hip-width stance · Grip variations · Full posterior chain
How to Set Up
Feet hip width, toes 5–15° out. Bar over mid-foot — about an inch from your shins. Grip just outside your legs. Hinge hips back to reach the bar — do not squat down. Shoulder blades over or just in front of the bar. Bar stays in contact with your legs from floor to lockout.
Hip
Width apart
1 inch
Bar from shin
Why This Setup
Hip-width stance is the most mechanically efficient conventional deadlift position for most body types — keeps your hips close to the bar and the pull as vertical as possible.
HamstringsGlutesErectorsTrapsQuads
Your Grip Options
Double overhand — both palms face you. Safest for your bicep and builds true grip strength. Use for all working sets until your grip gives out.
Mixed grip — one palm in, one out. Eliminates bar roll and allows heavier loads. Reserve for max-effort sets — using it for every set creates cumulative asymmetry over time.
Hook grip — thumb trapped under fingers. Painful at first, eliminates mixed grip asymmetry. Advanced option.
Why It Matters
Your grip is usually the first thing to give out on heavy deadlifts. Train double overhand until it is the limiting factor, then use mixed grip selectively for max sets.
Train Double Overhand FirstMixed for Max Sets
Legs
Hip Thrust
Barbell · Vertical shin checkpoint · Wide vs narrow
How to Set Up
Upper back against bench, feet flat, hip to shoulder width. At the top your shins should be vertical — the key checkpoint. Shins angling forward: feet too far. Shins angling back: too close. Toes slightly out (15–20°).
Vertical
Shin at top
Why This Setup
Vertical shins at lockout means your glute is in its strongest, most contracted position. Feet too far: hamstrings dominate. Too close: quads take over. Find the right distance before loading up. Finish every rep with a deliberate glute squeeze.
Glute MaxHamstringsAdductors
Wide vs Narrow
Wider + toes out — brings inner thighs and glute med alongside glute max. More of the glute complex working at once.
Narrower — more isolated glute max contraction, less inner thigh.
Why It Matters
Small changes with meaningful differences in which part of your glute works hardest. Rotating between wide and narrow develops the full glute complex. Vertical shin rule applies regardless of stance.
Wide: Full Glute ComplexNarrow: Glute Max Focus
Legs
Machine Hip Thrust
Panatta · Plate-loaded or selectorised · Pad position
Panatta and similar machines: Same principles apply to Arsenal Strength, Atlantis, and other machine hip thrust variants.
How to Set Up
Pad across your hip crease — not lower abdomen, not upper thigh. Feet flat, hip width, toes slightly out. Adjust seat so at full extension your hips are level with or slightly above your knees.
Why This Works
Removes barbell setup complexity. Pad at the hip crease keeps load exactly where it needs to be for maximum glute activation. If it sits too high or low, you will feel it in the wrong places — adjust before loading up.
Glute MaxHamstringsAdductors
Machine vs Barbell
Machine is better for: Getting started, building the glute connection before loading heavily, high-rep volume work, and efficient sessions.
Barbell is better for: Heavy loading over time, training stabilisers, full control over body position.
Both have a place. Use the Panatta to build your glute connection. Progress to barbell when you want to load heavier. They complement each other.
Cables & Isolation
Attachments & Grip
Cables
Face Pull
Rope attachment · Rear delt · Rotator cuff · Posture
How to Set Up
Rope attachment, cable at face height or just above. Grip rope with thumbs pointing up. Pull toward your face — elbows flare out and back at shoulder height, roughly 90° from your torso. At the end, hands beside your ears, elbows level with shoulders. Finish with an external rotation — knuckles pointing toward the ceiling.
Why This Works
Face pulls train your rear delt, external rotators, and mid/lower traps in one movement — exactly what gets inhibited by desk work. The external rotation at the end is what most people skip, and it is the part that directly strengthens the rotator cuff. One of the most valuable exercises if you sit at a screen all day.
Rear DeltExternal RotatorsMid TrapLower Trap
Why Cable Height Changes the Emphasis
Cable at face height — horizontal pull, maximum rear delt and external rotator emphasis. Your standard setup.
Cable above head — pull direction is slightly downward, increases lower trap involvement. Good for more scapular depression work.
Cable below face — pull direction is upward, brings in more upper trap. Worth avoiding if your traps and neck are already tight.
Cables
Curl Variations
Supinated · Neutral · Reverse — what each actually does
How to Set Up
Palms facing up throughout — supinated. Straight bar or EZ bar outer grip. Elbows stay at your sides throughout. Full extension at the bottom, full contraction at the top with a brief pause.
Why This Grip
Supination is your bicep’s strongest position — it is what the bicep is designed to do alongside elbow flexion. Supinated curls maximally engage the long head, which contributes most to the peak. Your most direct bicep builder.
Bicep BrachiiLong Head (Peak)Brachialis
How to Set Up
Neutral grip — palms facing each other, thumbs pointing up. Dumbbell or rope attachment. Same elbow path — elbows stay at your sides.
Why This Grip
Neutral grip shifts work to the brachialis — the muscle beneath your bicep that pushes it up from below. Developing your brachialis adds thickness and width that bicep curls alone cannot create. Think of hammer and supinated curls as partners, not alternatives.
BrachialisBrachioradialisBicep
How to Set Up
Overhand grip — palms facing down. Straight bar or EZ bar inner grip. You will use noticeably less weight than supinated curls — that is normal. Keep wrists straight; they will want to bend backward under load.
Why This Grip
Pronated grip minimises bicep contribution so your brachialis and brachioradialis do most of the work. Builds the muscle between your elbow and bicep that adds depth and detail to the arm. Use lighter weight and focus on control.
BrachioradialisBrachialisForearm Extensors
Cables
Tricep Pushdown
Rope · Straight bar · V-bar · Single handle — BLUSLM rack
BLUSLM attachment rack: The attachment you choose meaningfully changes which part of your tricep works hardest. Rotating attachments across your programme gives more complete tricep development.
How to Set Up
Rope attachment, overhand grip. As you push down, split the rope apart at the bottom — pull the ends outward as you fully extend. Elbows pinned at your sides. A slight forward lean (10–15°) is fine. Pause at full extension.
Why This Attachment
Splitting the rope at the bottom increases range of motion and peaks the contraction in your lateral head. The rotating grip is also easier on your wrists than a fixed bar over higher volumes.
Lateral HeadLong HeadMedial Head
How to Set Up
Straight bar or V-bar. Overhand — palms down, elbows at sides, push to full extension. Underhand (reverse) — same bar, palms facing up as you push down. Both are worth using in rotation.
Why Both Grips
Overhand — balanced tricep recruitment, typically your strongest pushdown. Reliable and efficient.
Underhand — shifts emphasis to the long head and medial head. You will feel it differently — rotating in underhand bar pushdowns gives more complete tricep development.
Overhand: Lateral HeadUnderhand: Long Head
How to Set Up
Single D-handle, one arm at a time. Overhand or neutral grip. Body turned slightly away from the cable. Elbow stays pinned at your side — only your forearm moves.
Why This Works
One arm at a time means your stronger side cannot compensate. The neutral handle is particularly wrist-friendly if you feel any discomfort on fixed-bar variations. Good for identifying any strength difference between your left and right arm.