Exercise guides
How to do every exercise in your plan.
73 gym exercises, each with setup, three short cues, the one mistake most people make and how to fix it — in English and हिन्दी. The same cues the Gymie coach says in your ear.
Squats
Knee-dominant leg work for quads and glutes.
Hinges
Hip-dominant work — deadlifts, RDLs, hip thrusts — for glutes and hamstrings.
Chest presses
Pushing away from your chest: bench, dumbbell and machine presses, push-ups.
Rows
Pulling toward your body for a thick, strong upper back.
Shoulder presses
Pressing overhead for shoulders and triceps.
Pull-downs & pull-ups
Pulling from overhead for wide lats.
Lunges
Single-leg strength and balance.
Arms & shoulders
Curls, extensions and raises that finish a session.
Cable Fly
Chest · Cable
Pec Deck
Chest · Machine
Dumbbell Fly
Chest · Dumbbells
Lateral Raise
Side shoulders · Dumbbells
Cable Lateral Raise
Side shoulders · Cable
Reverse Pec Deck
Rear shoulders · Machine
Dumbbell Curl
Biceps · Dumbbells
EZ-Bar Curl
Biceps · Barbell
Cable Curl
Biceps · Cable
Hammer Curl
Biceps, Forearms · Dumbbells
Triceps Pushdown
Triceps · Cable
Overhead Triceps Extension
Triceps · Cable
Dumbbell Skull Crusher
Triceps · Dumbbells
Bench Dip
Triceps · Bodyweight
Leg isolation
Leg extensions, curls, calves and more.
Core
Planks, carries and anti-rotation work for a strong trunk.
Carries
Walk with weight: grip, core and posture in one.