Proper Weight Lifting Techniques Must Be Used At All Times!

It is common knowledge that all weight lifting techniques need to be simple, effective and most of all - safe.

The lifting techniques we've included in this section contain all the most common exercises that you need in your weight lifting routine in order to build a very fit and healthy body.

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You've probably heard it before that technique is everything - that's because it is.

But keep in mind that you also must perform the proper types of weight lifting exercises for each body part in order to succeed.

Now let's take a look at the exercises you should be using and understand the proper weight lifting techniques for each.

Weight Lifting Guide For Squats:

  1. Place barbell across your shoulders on upper back. DO NOT place bar directly on neck.
  2. Keep your head up, back straight and feet slightly wider than shoulder width apart. Point your toes out and keep your back perpendicular to the floor.
  3. Squat in a controlled motion until your upper thighs are parallel to the floor.
  4. Pause. Return to a standing position.
  5. Inhale when squatting down, exhale when standing up.

Barbell Lunge:

  1. Stand with your feet shoulder-width apart with the bar resting on the back of your shoulders.
  2. Lunge forward with one leg, bending it until thigh is parallel to the floor. Do not let your front knee bend so it moves in front of your toes.
  3. Pause. Return to standing position. Repeat the same weight lifting techniques with the other leg.
  4. Inhale when lunging forward and exhale when standing up.

The ¾ Squat:

  1. Place the barbell across your shoulders on upper back. Do not place bar directly on your neck.
  2. Keep your head up, back straight and feet slightly wider than shoulder width apart.
  3. Point your toes out and keep your back perpendicular to the floor.
  4. Squat in a controlled motion until your knees are at a 120 degree angle.
  5. Pause. Return to standing position. Raise up on your toes and return to starting position.
  6. Inhale when squatting down, exhale when standing up.

Stiff Leg Dead Lift:

  1. Place barbell on the floor.
  2. Bend at the waist, head up, back arched (slightly) and your knees slightly bent. You should feel a stretch in the back of your legs only (hamstrings), not in your lower back.
  3. Straighten up lifting the barbell off the floor until the barbell is at arms length.
  4. Pause. Return to an upright position.
  5. Inhale when bending over and exhale when straightening up.

Leg Press:

  1. Make sure your hips and back remain flat against the support pad during this entire exercise.
  2. Slowly lower the platform until your legs achieve a 90 degree angle.
  3. Without pausing, return platform to the starting position. NOTE: Do not lock your knees at the top of this movement.
  4. Pause. Repeat weight lifting techniques 2,3.
  5. Exhale when raising the platform and inhale when lowering it.

Lying Leg Curls:

  1. Place your heels, with feet flexed, under the foot pads with the pads at the back of your heels, not your calves.
  2. With a smooth motion, curl your legs up to a complete range of motion.
  3. Pause. In a controlled and somewhat slower motion return to the starting position.
  4. Exhale when curling your legs up and inhale when extending your legs.
  5. Do not lift your hips or arch your back while performing this exercise.

Leg Extensions:

  1. Sit on the leg extension machine with your feet under the pad. Lightly hold the seat handles for stabilization.
  2. Keeping your feet flexed, raise the weight up until your legs are parallel to the floor. Make sure to flex your quads hard at the top.
  3. Pause. Slowly lower the weight to the starting position. Do not let the weight drop.
  4. Repeat steps 2,3.
  5. Exhale when extending your legs and inhale when lowering.

Weight Lifting Techniques For Seated Calf Raises:

  1. Place the balls of your feet on the calf machine's foot rest with the pads resting on top of your knees.
  2. Raise up on your toes as fully extended as possible. Pause and hold for a count of one.
  3. In a controlled manner, return to the starting position and let your heels drop down as far toward the floor as possible in order to achieve a full range of motion.
  4. Repeat.
  5. Exhale when lifting up and inhale when lowering the weight.

Standing Calf Raises:

  1. Place your shoulders under the pads of the calf machine with the balls of your feet on the foot pad.
  2. Standing straight with knees only very slightly bent, rise up on your toes as fully extended as possible.
  3. Pause. Return to starting position in a smooth and controlled motion.
  4. Exhale when lifting up, inhale when lowering the weight down.

Reverse Grip Lat Pull-Downs:

  1. For weight lifting exercises like this you need to sit with your back flat and arms extended. Grab the pull-down bar using an underhand grip (palms facing up).
  2. Keep your hands about shoulder width apart. Pull the bar down until it touches the top of your chest. Let the bar follow your elbows. Do not swing or rock lower back during the exercise.
  3. Pause. Return under a controlled and slow motion to the starting position and repeat these weight lifting techniques.
  4. Exhale when pulling down and inhale when returning to the starting position.

Reverse Grip Barbell Rows:

  1. Start by standing with the barbell 4 - 6 inches in front of you on the floor.
  2. Grab the bar using an underhand grip. Keep your hands shoulder width apart with your head supported by resting it against a padded bench.
  3. With your knees slightly bent, lift the bar off the floor at arms length a few inches from the floor.
  4. Slowly pull your elbows back and slightly out, lifting the bar until it reaches your upper abdomen.
  5. Pause. Return to the starting position.
  6. Repeat weight lifting techniques #4,5.
  7. Exhale when raising the bar, inhale when lowering.

Lat Pull-Downs:

  1. Hold a v-grip handle so that your palms are facing each other. Fully extend your arms and stretch your back.
  2. Begin the pull-down by bringing your elbows down to your sides until the bar touches your upper chest. NOTE: Do not swing or rock your lower back to begin or perform this exercise.
  3. Pause. Return to the starting position with a smooth and controlled motion.
  4. Repeat weight lifting techniques #2,3.
  5. Exhale while pulling the bar down and inhale when extending your arms.

Seated Rows:

  1. Place your feet against the foot rest of the seated row machine with your knees slightly bent.
  2. Hold the pulley handle (v-handle) at chest height with your arms fully extended. Shoulders will roll forward but your back must remain straight.
  3. Using your upper back, pull the handle to your lower chest while keeping your forearms parallel to the floor. Do not rock backwards or forward during this exercise.
  4. Pause. Return to starting position.
  5. Repeat weight lifting techniques #3,4.
  6. Exhale when pulling towards body, inhale when extending.

One Arm Dumbbell Rows:

  1. Place your left knee and hand on a flat bench with your right leg held straight. Keep your back straight.
  2. Hold the dumbbell with your right hand. Pull toward your rib cage.
  3. Lower the dumbbell to starting position.
  4. Repeat steps 2,3.
  5. After all reps for your right side are complete, reverse position and repeat for your left side.
  6. Exhale when raising the dumbbell and inhale when lowering it.

Hyperextensions:

  1. On a hyperextension bench, lean hips forward on pad until the top of your hips are over the front end of the pad.
  2. As you slowly lean forward and bend down, let your ankles lock under the back of the rear pads.
  3. Pause. Slowly return to the starting position.
  4. Exhale when raising torso and inhale when lowering.

Incline Dumbbell Press :

  1. Lie on a 20degree incline bench with your feet flat on the floor.
  2. Bring the dumbbells to the front of your shoulders as if holding a barbell in this position.
  3. Press the dumbbells up until your arms are extended with your arms slightly bent. Keep your lower back on the bench and do not arch your back.
  4. Pause. Lower the dumbbells to your upper chest and repeat these weight lifting techniques.
  5. Exhale when raising the dumbbells and inhale when lowering.

Flat Dumbbell Flyes:

  1. Lie on a flat dumbbell bench with your feet flat on the floor.
  2. Hold the dumbbells at arms length above upper chest with palms facing each other.
  3. Keeping your elbows slightly bent, lower the dumbbells out to each side of chest in a semi-circular motion. Dumbbells should be even with sides of chest and slightly back.
  4. Pause. Return the dumbbells to starting position using the same path of movement.
  5. Repeat weight lifting techniques #3,4.
  6. Exhale when raising the dumbbells and inhales when lowering them.

Dumbbell Shoulder Press:

  1. Sit with your back straight and against support pad. Keep your feet flat on the floor.
  2. Raise the dumbbells to shoulder height with your palms facing forward. Keep elbows out.
  3. Raise the dumbbells to arms length, overhead. Use a careful and controlled motion.
  4. Pause. Lower the weights to the starting position.
  5. Exhale when raising the weights and inhale when lowering them.


Incline Cable Flyes:

  1. Lie on an incline bench with your feet flat on the floor.
  2. With your arms extended, palms facing up gripped firmly on the handles with your elbows slightly bent, bring your arms to the front of your body and cross over your chest.
  3. Pause. Return with a controlled motion to the starting position. Keep your upper arms in line with your shoulders and collarbone during the exercise.
  4. Exhale when pulling the cables to the front of your body and inhale when returning to starting position.

Upright Rows:

  1. While in a standing position, hold a barbell with a medium overhand grip. An E-Z curl is best. Your hand should be about 8 inches apart.
  2. Stand straight and hold the barbell against your upper thighs at arms length.
  3. Keep the bar close to your body and back straight throughout this exercise. Pull the bar upward until it's just under your chin.
  4. At the top of this exercise your forearms are almost parallel to the ground. Keep your elbows out and up.
  5. Pause at the top. Slowly return the bar to the starting position.
  6. Repeat weight lifting techniques #3,4,5.
  7. Exhale when raising the bar and inhale when lowering it.

Rotating Incline Dumbbell Curls:

  1. On an incline dumbbell bench, hold dumbbells at arms length, arms extended downward with your palms facing toward the rear of the bench.
  2. Begin the exercise by curling the dumbbells up. Slowly rotate your hands as they pass your thighs. At this point your palms should be facing up.
  3. Bring dumbbells up as high as you can toward your shoulders without letting your elbows move forward. Do not swing dumbbells up. Your upper arms should remain motionless throughout exercise.
  4. Pause. Lower the dumbbells with palms still facing up. As dumbbells pass thigh rotate until palms face back. Arms should be fully extended downward.
  5. Pause. Repeat weight lifting techniques #3,4,5.
  6. Inhale when lowering dumbbells and exhale when raising them.

Barbell Curls:

  1. Stand with your feet shoulder width apart and your back straight. Grab the barbell (hands shoulder width apart) with an underhand grip.
  2. Hold the barbell against your upper thighs at arms length.
  3. Using a controlled motion, curl the barbell upward through a natural range of motion. Keep your elbows and arms in tight to your sides at all times. Do not throw weight up be arching back and swinging barbell. Do not rock your elbows forward.
  4. Pause at the top of the motion. With a smooth and very controlled motion, lower the barbell back to the starting position.
  5. Pause. Repeat weight lifting techniques #3,4.
  6. Exhale when raising the barbell and inhale when lowering it.

Internal Rotations:

  1. Lie on your side on a flat bench. Place and keep working elbow on bench in front of your waist for support.
  2. Hold the dumbbell in lower hand. Lower the dumbbell towards the floor at a comfortable angle.
  3. Pause. Raise the dumbbell toward your upper arm.
  4. Lower the dumbbell to the starting position. Repeat steps 3,4.
  5. After all reps are complete, reverse position and repeat the exercise on the opposite side.
  6. Exhale when raising the dumbbell and inhale when lowering it.

External Rotations:

  1. Lie on your side on a flat bench. Place your lower arm and elbow on the bench in front of your waist for support.
  2. Hold the dumbbell in your upper hand. Your upper arm should be across your upper body, working elbow resting against your side for support.
  3. Raise the dumbbell towards the ceiling. Use your elbow as the pivot point.
  4. Pause. Lower the dumbbell across your upper body.
  5. Repeat weight lifting techniques #3,4.
  6. Exhale when raising the dumbbell and inhale when lowering it.

Triceps Press-Down:

  1. If at all possible use a rope for this exercise instead of a bar. A rope will work all three heads of the triceps while a bar won't.
  2. Start with your hands above the point where your lower arms are parallel to the floor.
  3. Push the rope down all the way until arms are straight, elbows locked, spreading the rope as far apart as possible.
  4. Pause. In a controlled and slow motion, return to the starting position.
  5. Exhale when pushing down and inhale when hands are moving upward.

Forward Triceps Extension:

  1. Use a triceps rope on a high pulley.
  2. Move far enough away from the pulley so your arms can support weights through a complete range of motion.
  3. Start with your arms behind your head. Arms must be fully bent until forearms touch your biceps. Do not swing your arms. Upper arms must remain stationary. NOTE: Use your elbows not your shoulders as the pivot point.
  4. Move your arms up in a semi-circular motion until they are in front of your head, fully extended at a 45 degree angle to the floor.
  5. Pause. Return to the starting position and repeat these weight lifting techniques.
  6. Exhale when extending arms outward and inhale when bending arms back.

E-Z Curl Triceps Extension:

  1. Lie on a flat bench with your feet flat on the floor and your head slightly off the end of the bench.
  2. Hold the bar above your head with your hands approximately 8 inches apart, palms facing up.
  3. Lower the bar to your forehead with your arms bent at the elbows.
  4. Slowly raise the bar in a semi-circular motion through 30 degree range of motion. Always keep your upper arms vertical.
  5. Pause. Slowly return the bar to the starting position.
  6. Repeat weight lifting techniques #3,4,5.
  7. Exhale when raising the bar and inhale when lowering it.

Wrist Curls:

  1. Sit on the bench. Place your elbows on the bench between your knees holding a dumbbell. Let your wrist hang over the end of the bench.
  2. Begin by lowering your hands towards the floor; as you open up your hand the dumbbell will be resting on your fingers.
  3. Pause. Curl your fingers back around the bar as you raise your hand in a semi-circular motion towards your chest. Keep your forearm flat against the bench throughout the entire exercise.
  4. Pause. Lower the dumbbell back to the starting position.
  5. Repeat weight lifting techniques #2,3,4.
  6. Exhale when raising the dumbbell and inhale when lowering it.

Reverse Wrist Curls:

  1. Sit on a flat bench. Place your elbows on your thighs holding dumbbell, palms facing downward. Let your wrists hang over the end of your knees.
  2. Begin by raising hands in a semi-circular motion towards your body.
  3. Pause. Lower your hands down toward the floor. Keep your forearms flat against your thighs throughout the entire exercise.
  4. Pause. Raise dumbbell back to starting position.
  5. Repeat weight lifting techniques #2,3,4.
  6. Exhale when raising the dumbbell and inhale when lowering it.

Always Use The Best Weight Lifting Guide
The proper weight lifting routine is the one that gives you the best results in the shortest possible time. The information here is presented to help you construct the best possible weight lifting routine.


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