Critical Form Check (C.F.C)

DB Hammer Curl / DB Kickback / Biceps Curl
- keep upper arms closed to body throughout execution

DB Bent-over Row
- keep upper arms closed to body, back straight

DB Triceps Curl
- upper arms closed to the ears

BP
- back flat on the bench (lower back not arched)

DB Flyes
- arms maintained in a hugging motion

DB Side Lateral Raise
- complete upward (raise) movement with upper arms approximately parallel with the floor, elbow higher than wrist

DB Front Raise
- raise arms inwards (towards center of the body) & complete at 10 – 20 degrees from eyes level

DB Bent-over Rear Delts Raise
- bent body to the extent that is close to thighs (almost parallel with the floor)

Chin-up
- body in-checked and not swinging during execution

BB Bent-over Row
- lower back arched out

BB Triceps Extension (Skull-crusher)
- upper arms fixed, perpendicular to body