strong with V.By Viktorija Handley

GYM CONFIDENCE / YOUR EXERCISE LIBRARY

A little know-how.
A stronger start.

Get familiar with the setup. Find a cue that makes sense. Take it one movement at a time.

Explore the guides

You’re allowed
to be a beginner.

Learning is part of getting stronger.

BEFORE YOU BEGIN

Set up.
Start light.

These are general educational introductions, not a personal programme or a substitute for an induction. Ask a qualified gym instructor to demonstrate unfamiliar equipment and check your technique, especially for barbell lifts.

Warm up and practise with a light, manageable load. Machine designs vary: follow the instructions on yours. Stop if a movement causes pain or you feel unwell, and seek appropriate advice.

Created for Strong with V while Viktorija completes her YMCA qualifications. Illustrated references are linked in each guide.

SIX MOVEMENTS. A LITTLE MORE CLARITY.

Find your
starting point.

Open a guide for the setup, steps and a simple cue to remember.

6 guides to explore

01 / Gym machine

Legs & glutes

Seated leg press

A supported way to practise pushing through your legs.

Read the guide

What it works

Quadriceps and glutes; hamstrings assist.

01 / Set yourself up

Use the selectorised seated machine. Keep your back and pelvis supported, feet flat on the plate about hip-width apart. Adjust the seat for a comfortable knee bend. Ask staff to show you the adjustments and stop mechanism.

02 / Move with control

  1. Brace your middle and press through your whole foot. Let your knees follow the direction of your toes.
  2. Extend your legs smoothly without snapping your knees straight.
  3. Bend your knees to return slowly. Stop before your pelvis rolls off the pad or your heels lift.

03 / Keep breathing

Breathe out as you press; breathe in as you return.

Things to watch for

Bouncing, knees collapsing inward, lifting your hips or slamming the stack.

Make it more approachable

Choose a lighter setting and a comfortable range. This guide is for a seated machine, not every angled sled press.

ONE CUE TO TAKE WITH YOU

Whole foot. Supported hips. Smooth return.

View ACE’s illustrated reference ↗Link to this guide ↗
02 / Gym machine

Chest & arms

Seated chest press

Learn the pushing pattern with support behind you.

Read the guide

What it works

Chest, front shoulders and triceps.

01 / Set yourself up

Adjust the seat so the handles sit around mid-chest height. Keep your feet supported and your back against the pad. Use a full grip with thumbs around the handles; keep wrists in line with forearms.

02 / Move with control

  1. Settle your shoulders and brace gently. Start from a comfortable position rather than a deep shoulder stretch.
  2. Press forward smoothly, keeping your back supported. Straighten your arms without forcing the elbows.
  3. Bring the handles back under control without allowing the weight stack to crash.

03 / Keep breathing

Breathe out on the press and in on the return.

Things to watch for

Shrugging, bending the wrists back, lifting off the pad or reaching so far that your shoulders roll forward.

Make it more approachable

Lower the weight. Ask an instructor to adjust the starting position if reaching the handles feels awkward.

ONE CUE TO TAKE WITH YOU

Steady wrists. Supported back. Controlled press.

View ACE’s illustrated reference ↗Link to this guide ↗
03 / Gym machine

Back & arms

Lat pulldown

Get familiar with an overhead pulling movement.

Read the guide

What it works

Latissimus dorsi (lats), with upper-back muscles and biceps assisting.

01 / Set yourself up

Secure the thigh pad above your thighs and plant your feet. Take a comfortable overhand grip. Sit tall with a small, steady backward lean; keep your head in line with your torso.

02 / Move with control

  1. Brace gently, then lead your elbows down towards your sides.
  2. Bring the bar towards your upper chest, staying in front of your head. Stop when your elbows cannot travel down comfortably.
  3. Let your arms lengthen overhead in a controlled return. Allow your shoulder blades to move naturally, without letting the weight pull you out of the seat.

03 / Keep breathing

Breathe out as you pull down; breathe in as you return.

Things to watch for

Swinging backward, pulling behind the neck, yanking the bar or forcing it below a comfortable range.

Make it more approachable

Use a lighter setting. Ask staff about a comfortable handle or grip option.

ONE CUE TO TAKE WITH YOU

Elbows down. Quiet torso. Slow return.

View ACE’s illustrated reference ↗Link to this guide ↗
04 / Gym machine

Upper back & arms

Chest-supported high row

Practise a supported pull without rocking your body.

Read the guide

What it works

Upper back, rear shoulders and biceps.

01 / Set yourself up

Use a high-row machine with a chest pad. Adjust the seat so handles are roughly at shoulder level. Support your feet and place your chest lightly against the pad. Follow the machine’s grip and movement instructions.

02 / Move with control

  1. Brace your middle and pull the handles towards you, with elbows following the machine’s high-row path.
  2. Keep your chest on the pad and wrists straight. Pause around the point where your elbows reach your torso.
  3. Let your arms extend gradually as the handles move away. Keep your torso steady.

03 / Keep breathing

Breathe out while pulling; breathe in while returning.

Things to watch for

Throwing the torso back, lifting off the chest pad, shrugging or letting the stack drop.

Make it more approachable

Reduce the weight and ask staff to check the seat and chest-pad position. A low cable row uses a different setup.

ONE CUE TO TAKE WITH YOU

Chest supported. Pull smoothly. Return slowly.

View ACE’s illustrated reference ↗Link to this guide ↗
05 / Free weights · Learn with an instructor

Legs, hips & trunk

Barbell deadlift

Learn the hip hinge with an instructor before adding load.

Read the guide

What it works

Glutes and hamstrings, with quadriceps and trunk/back muscles contributing.

01 / Set yourself up

Start with supervised practice and a light bar at a suitable height. Stand with the bar over mid-foot, feet around hip-width. Hinge at the hips, bend the knees and grip just outside your legs. Keep the bar close and neck comfortable.

02 / Move with control

  1. Brace your trunk and take the slack out of the bar before lifting.
  2. Push the floor away, letting hips and shoulders rise together as the bar stays close.
  3. Finish standing tall rather than leaning back. Move your hips back, then bend your knees to lower the bar under control. Reset before the next repetition.

03 / Keep breathing

For light practice, breathe in to prepare and breathe out through the lift while staying braced. Avoid prolonged breath-holding.

Things to watch for

Jerking the bar, letting it drift forward, rounding under load or overextending at the top.

Make it more approachable

Practise an unloaded hinge, then an instructor-supervised raised kettlebell deadlift.

ONE CUE TO TAKE WITH YOU

Brace. Push the floor. Stand tall.

View ACE’s illustrated reference ↗Link to this guide ↗
06 / Free weights · Learn with an instructor

Chest & arms

Barbell bench press

Practise the setup and spotting plan before lifting.

Read the guide

What it works

Chest, front shoulders and triceps.

01 / Set yourself up

Use a stable bench and rack with correctly set safety arms and a competent spotter. Agree the lift-off and re-rack signals. Keep your head, upper back and hips supported, feet firm. Wrap thumbs around the bar; choose a grip slightly wider than shoulders.

02 / Move with control

  1. With help if needed, bring the bar clear of the hooks and settle it above your chest.
  2. Lower smoothly towards the middle-to-lower chest, keeping wrists above forearms and elbows comfortably angled. Do not bounce or force depth.
  3. Press up under control with hips on the bench. Finish the repetition before moving the bar back into the hooks; check it is secure.

03 / Keep breathing

Breathe in as you lower and out as you press during light practice.

Things to watch for

Bouncing, lifting hips, bending wrists excessively or trying a heavy repetition without help.

Make it more approachable

Begin with a light training bar or the seated chest press, with instructor guidance.

ONE CUE TO TAKE WITH YOU

Stable base. Controlled lower. Smooth press.

View ACE’s illustrated reference ↗Link to this guide ↗

Reference: American Council on Exercise (ACE) Exercise Library. These short introductions use original wording; equipment settings and suitable ranges vary. The external references are independent resources, not an endorsement or review of Strong with V.

CONFIDENCE GROWS WITH SUPPORT

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