• The "1 and 1/4" refers to the fact that you perform an extra partial rep in the middle of the full rep.
• Control your descent and ascent throughout the exercise. Avoid bouncing or jerking as you lower or lift your body.
• Inhale as you lower your body and exhale as you lift it back up.

• Set the barbell on the Smith machine to a height that allows you to comfortably perform the exercise while lying on a 30-degree inclined bench.
• Avoid arching your back or bouncing the bar off your chest. 

• Keep your head down: Keep your head down on the bench to maintain a neutral spine and prevent neck strain.
• Engage your core: Engage your core muscles to stabilize your spine and protect your lower back.
• Squeeze your shoulder blades: Squeeze your shoulder blades together as you lift the dumbbells, and focus on contracting your back muscles throughout the movement.
• Keep your elbows close to your body: Keep your elbows close to your sides to help engage your back muscles more effectively.
• Breathe: Remember to breathe throughout the exercise. Inhale as you lower the dumbbells and exhale as you lift them.

• Maintain a neutral spine: Sit up straight with your core engaged and your back against the backrest to maintain a neutral spine.
• Keep your elbows in: Keep your elbows close to your sides to engage your shoulder muscles more effectively and prevent shoulder injury.
• Grip the bar properly: Use a slightly wider than shoulder-width grip and grip the bar firmly to maintain control of the weight.
• Use a slow and controlled motion: Control the bar throughout the entire range of motion and avoid using momentum or jerking movements.
• Avoid locking out your elbows: Avoid locking out your elbows at the top of the movement to keep tension on your shoulder muscles and avoid putting excessive stress on your joints.

• Keep your core engaged: Engage your core muscles throughout the exercise to maintain proper posture and prevent lower back strain.
• Keep your elbows close: Keep your elbows close to your body throughout the exercise to engage your shoulder muscles more effectively and prevent shoulder injury.
• Avoid locking your elbows: Avoid locking your elbows at the top of the movement to maintain tension on your shoulder muscles and prevent joint strain.
• Focus on controlled movements: Control the weight throughout the entire range of motion and avoid using momentum or jerking movements.
• Breathe: Inhale as you lower the weight and exhale as you press the weight up.

Keep your core engaged through the entirety of the exercise 

• Keep your core engaged and your body in a straight line throughout the exercise.
• Make sure your hands are placed wider than shoulder-width apart to allow for proper movement.
• Focus on controlling the movement as you lower yourself towards one side, while keeping the opposite arm straight for support.
• Push through the hand on the side you're lowering towards to raise yourself back up to the starting position.
• Repeat on the other side and continue alternating for the desired number of reps.

Keep your hands shoulder-width apart and your fingers spread wide for stability.

Ensure that your body is in a straight line from head to toe, and your core is engaged throughout the movement.

As you lower your body towards the floor, keep your elbows close to your body.

Keep your head in a neutral position and avoid looking up or down during the exercise.

• Stand with your feet hip-width apart and take a step forward with one foot, placing the ball of your back foot on the ground.
• Keep most of your weight on your front foot and lift your back heel slightly off the ground.
• Hold a dumbbell or kettlebell in the hand on the same side as your back foot.
• Hinge forward at the hips, keeping your back flat and your core engaged, while allowing your back leg to move behind you for balance.
• Lower the weight towards the ground while keeping your front knee slightly bent.
• Once you feel a stretch in your hamstrings, engage your glutes and pull yourself back up to the starting position.
• Keep your shoulders pulled back and down throughout the movement.

• When placing the band, hold onto it with both hands and position it over your shoulders. Make sure the band is taut but not too tight.
• Brace your core and lower your body down by bending your front knee. Keep your torso upright and avoid leaning forward.
• As you lower down, keep your back foot firmly planted on the bench and maintain your balance by engaging your glutes and core.
• Push through your front foot and return to the starting position.

• Use proper grip on the bar: Hold the barbell with an underhand grip (palms facing up) about shoulder-width apart. Make sure your grip is firm and comfortable.
• Maintain proper posture: Stand up straight with your feet shoulder-width apart and your knees slightly bent. Keep your elbows close to your body and your shoulders relaxed.
• Focus on your biceps: Keep your wrists straight and avoid swinging your arms or using momentum to lift the weight. The movement should be slow and controlled, with a focus on contracting your biceps as you curl the bar.

• Grip: Use an overhand grip with your hands shoulder-width apart on the bar. Your palms should be facing down towards the floor.
• Position: Stand up straight with your feet shoulder-width apart and your knees slightly bent. Hold the barbell in front of your thighs with your arms fully extended.
• Movement: Slowly curl the barbell up towards your shoulders, keeping your elbows close to your body and your wrists straight. Exhale as you lift the weight.
• Pause: At the top of the movement, hold for a second, then slowly lower the weight back down to the starting position.

• Keep your elbows slightly bent, as you raise the dumbbells up and out to your sides until they reach shoulder level.
• Hold the top position for a brief pause, then lower the weights back down to the starting position.
• Avoid swinging or using momentum to lift the weights. Focus on using your shoulder muscles to lift the dumbbells.
• Breathe steadily throughout the exercise, exhaling as you lift the weights and inhaling as you lower them.

• Keep your arms slightly bent throughout the exercise.
• Avoid arching your lower back as you lower the dumbbell behind your head.
• Breathe in as you lower the weight behind your head, and exhale as you bring the weight back up to the starting position.
• Make sure to keep your shoulder blades stable throughout the movement, and avoid shrugging your shoulders or letting them hunch up towards your ears.
• Maintain control of the weight throughout the exercise, and avoid swinging or jerking the dumbbell for maximum benefit.

Remember to keep your core engaged and your neck in a neutral position throughout the exercise.

• Keep your core engaged and avoid arching your back during the movement.
• Exhale as you press the dumbbells up and inhale as you lower them back down.
• Avoid locking your elbows at the top of the movement.

• Keep your core engaged throughout the movement to maintain a straight line from your head to your heels.
• Focus on keeping your elbows close to your body as you lower yourself down towards the bench.
• Keep your neck in a neutral position.
• If you're having trouble with balance, you can try placing your feet wider apart or even putting them against a wall to help stabilize yourself.
• As you push yourself back up, try to keep your body in a straight line and avoid piking at the hips.Keep your core engaged throughout the movement to maintain a straight line from your head to your heels.
• Focus on keeping your elbows close to your body as you lower yourself down towards the bench.
• Keep your neck in a neutral position to avoid straining your neck muscles.
• If you're having trouble with balance, you can try placing your feet wider apart or even putting them against a wall to help stabilize yourself.
• As you push yourself back up, try to keep your body in a straight line and avoid piking at the hips.

• Pause for a second at the top of the movement, then slowly lower the dumbbells back down to the starting position.
• Keep your core tight and your back straight throughout the movement.
• Avoid rounding your back or letting your shoulders roll forward.
• Exhale as you pull the dumbbells up, and inhale as you lower them down.

• Keep your head up and maintain a neutral spine position throughout the exercise. Avoid rounding your back or letting your shoulders droop forward.
• Engage your core muscles to stabilize your torso and maintain proper form during the exercise.
• Keep your elbows slightly bent and focus on raising the weights out to the sides with control, avoiding any swinging or jerking movements.
• Exhale as you raise the weights and inhale as you lower them back down.
• Try to maintain a slow and controlled tempo throughout the exercise, focusing on squeezing your shoulder blades together at the top of the movement.

• Hinge at your hips and bend forward until your torso is almost parallel to the floor, with a slight bend in your knees.
• Keep your arms straight with a slight bend in your elbows, and let the dumbbells hang down in front of you, palms facing each other.

• Maintain proper posture with your shoulders back and chest out.
• Avoid using your back or shoulders to lift the weights; focus on isolating the biceps.
• Keep your wrists straight and avoid excessive swinging or momentum.

• Maintain proper posture with your shoulders back and chest out.
• Avoid using your back or shoulders to lift the weights; focus on isolating the biceps.
• Keep your wrists straight and avoid excessive swinging or momentum.

• Make sure your head, shoulders, and glutes are all in contact with the bench.
• Your hands should be positioned so that your forearms are perpendicular to the floor when the bar is lowered to your chest.
• Pause briefly at the bottom of the movement, with the bar lightly touching your chest.
• Exhale as you push the bar up.