Exercises

Exercises — Forge Fitness Blog

Deep-dives on individual exercises (technique, muscles, science)

Exercises

Rows: The Key to a Thick, Powerful Back

A practical guide to building a stronger back with rows: barbell, dumbbell, cable, and chest-supported options, the muscles involved, scapular retraction mechanics, elbow-path choices, momentum mistakes, and push-pull programming.

27 May 2026 · 12 min readRead More →
Exercises

Lunges: The Underrated Leg Builder for Strength and Balance

Why lunges deserve a permanent place in serious lower-body programming: muscles worked, walking versus reverse versus lateral variations, step-length mechanics, unilateral symmetry benefits, loading options, and practical weekly programming.

26 May 2026 · 12 min readRead More →
Exercises

The Romanian Deadlift: Master the Best Hamstring Exercise

A science-backed Romanian deadlift guide covering hamstrings, glutes, spinal erectors, hip-hinge mechanics, depth, bar path, common faults, loading strategies, and how the RDL differs from a conventional deadlift.

19 May 2026 · 11 min readRead More →
Exercises

Hip Thrust: The Best Glute Exercise You're Not Doing

A science-backed hip thrust guide covering glute growth, hip thrust versus squat data, setup, foot position, loading, and how to program the movement for stronger, bigger glutes.

18 May 2026 · 12 min readRead More →
Exercises

Dips: Upper Body Strength and How to Progress

A performance-first guide to dips covering muscles worked, chest versus triceps emphasis, shoulder mechanics, assisted and weighted progressions, and how to build the exercise safely.

18 May 2026 · 12 min readRead More →
Exercises

The Overhead Press: Build Boulder Shoulders with Science

A complete evidence-based guide to the overhead press: muscles worked, standing versus seated tradeoffs, grip width, bar path, shoulder-friendly technique, common faults, and smart programming for size and strength.

14 May 2026 · 11 min readRead More →
Exercises

The Pull-Up: Build Upper Body Pulling Strength from Zero

A full pull-up guide covering the muscles involved, scapular control, lat activation, grip variations, the progression from dead hangs to full reps, programming, and the form faults that keep people stuck.

6 May 2026 · 11 min readRead More →
Exercises

The Bench Press: Muscles, Mechanics & How to Progress

A science-backed bench press guide covering the muscles involved, setup mechanics, grip width, the arch debate, pause versus touch-and-go reps, common mistakes, programming for strength or hypertrophy, and the best variations to rotate in.

28 April 2026 · 11 min readRead More →
Exercises

The Deadlift: Muscles, Mechanics & Science

A performance-first breakdown of the deadlift: muscles worked, setup and technique cues, common errors, smart programming, and when to use Romanian, sumo, and trap-bar variations.

20 April 2026 · 10 min readRead More →
Exercises

The Squat: Muscles, Technique, and Science Behind the King of Exercises

We break down the muscles worked, the science behind why squats are so effective, step-by-step technique, common mistakes, and how to programme them correctly.

19 April 2026 · 8 min readRead More →
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