Gym exercises, one at a time
How to set up and do the main movements on a gym floor, what each one trains, the mistakes that cost you the most, and what to do instead when a movement does not suit you. Every page gives the English and Arabic names people actually use.
Each movement page covers the same ground in the same order, so you can compare them: what the movement is for, how to set the equipment up, how to do a rep, the mistakes coaches see most often, the variations worth knowing, and how many sets and reps fit different goals. Alternatives sit at the bottom of each page for when a machine is taken or a movement does not suit your body.
The names matter. The same machine can be the lat pulldown, the pulldown or «سحب عالي», and a page should be findable by all of them. Each page lists the names it answers to in English and in the Arabic used in Gulf gyms.
What a page says about RPM is limited to what RPM's own floor photos show. Where a page needs a machine those photos do not show, it says to ask on your tour instead of claiming it. The technique advice is general coaching guidance, not medical advice: if a movement hurts, stop and get it checked.
Browse by muscle
Start from the muscle you want to train. Each hub explains how that muscle works and lists the movements that train it best.
- Biceps exercises and how to fit them into your weekbicep exercises · biceps workout
- Hamstring training: hinges, leg curls and how to combine themhamstring exercises · what machine trains hamstrings
- Leg exercises at the gym: what each muscle needs and how to plan leg dayleg exercises · leg day exercises
- Shoulder exercises: how to train all three heads of the deltsshoulder exercises · shoulder workout at the gym
- Training the glutes: how the muscle works and what loads it hardestglute exercises · best machines for glutes
- Triceps exercises: pressing, pushdowns and overhead worktricep exercises · triceps workout
- BackRows, pulldowns and how to split back work across the week.
- ChestPresses and flyes, and how to balance them.
- CoreBracing, anti-rotation and loaded core work.
Every movement
Grouped the way you would plan a session: leg work, hinges, presses, pulls, shoulders, arms and core.
- Bent-over row: hold the hinge, then pull the barbent over row · barbell row
- Dumbbell row: one arm, one bench and a flat backdumbbell row · one arm dumbbell row
- Lat pulldown: set-up, technique and the mistakes to fixLat pulldown · lat pull-down
- Seated cable row: set-up, handles and a torso that stays stillseated cable row · seated row
- Dumbbell bench press: getting the weights up, pressing them and putting them downdumbbell bench press · dumbbell chest press
- Dumbbell chest fly: the stretch, the shoulder and the arcdumbbell fly · chest fly
- How to use the chest press machine: seat, handles and a smooth repchest press machine · seated chest press
- Incline bench press: choosing the angle and pressing for the upper chestincline bench press · incline press
- The barbell bench press: rack set-up, the rep and how to get a spotbench press · barbell bench press
- Barbell hip thrust: bench height, foot position and a clean lockouthip thrust · barbell hip thrust
- Romanian deadlift: learn the hip hinge and load your hamstringsromanian deadlift · RDL
- The deadlift: a step-by-step set-up, the pull and the faults to fixdeadlift · conventional deadlift
- The kettlebell swing: a fast hip hinge, rep by repkettlebell swing · russian kettlebell swing
- Bulgarian split squat: finding your stance and owning every repbulgarian split squat · rear foot elevated split squat
- Front squat technique: the front rack, an upright torso and depthfront squat
- Goblet squats: hold the weight at your chest and sit between your heelsgoblet squat
- Hack squat machine: set your feet, release the stops, sink deephack squat · hack squat machine
- How to use the leg press, from seat setting to the last repleg press · leg press machine
- Leg curl: machine set-up, a clean rep and which version to chooseleg curl · hamstring curl
- Leg extension: setting the seat, the rep and how to load your quadsleg extension · leg extension machine
- Lunges: how to step, drop and drive back up with controllunges · walking lunges
- The barbell back squat: rack set-up, the rep and fixing faultsback squat · barbell squat
- Face pulls: rope set-up, the pull and the finishface pull · cable face pull
- Lateral raises: how to train the side of the shoulderlateral raise · side raise
- Rear delt fly: how to train the back of your shouldersrear delt fly · reverse fly
- The overhead press: how to press a barbell from your shoulders to lockoutoverhead press · military press
- The shoulder press: seated dumbbell and machine techniqueshoulder press · dumbbell shoulder press
By equipment
Not sure what a machine is called or what it does? Start with the machine-names page, then the guide to each station.
- Gym machine names and what each one trains
- Dumbbell exercises: what to do for each muscle, and how to use the rackdumbbell exercises · dumbbells
- How to use a rowing machine: the stroke, the settings and first sessionsrowing machine · rower
- Stair climber and stepmill: how to climb with good posturestair climber · stairmaster
- The Smith machine: set-up, exercises and when to choose itsmith machine · smith machine exercises
- Using the cable machine: handles, heights and what to traincable machine · cable station
Which one should I do?
Side-by-side answers to the choices people search for most.
Questions, answered.
Which exercises should a beginner learn first?
Start with one movement from each pattern rather than many variations: a squat or leg press, a hinge such as the Romanian deadlift, a press, a row or pulldown, and a plank. Machines and dumbbells are easier to learn first; barbell lifts reward a few coached sessions. The beginner notes on each page say where to start.
Do I need a coach to learn these movements?
Not for most of them, but the first sessions on a barbell squat, deadlift or bench press go better with someone watching. Personal training sessions at RPM can be booked for exactly that, and a single technique check is often enough to correct the common mistakes listed on each page.
Why do some pages say to ask on the tour?
Because RPM's published photos show some equipment, such as the cable towers, squat racks, the leg press and the dumbbell rack, and not others. Rather than claim a machine we have not shown, the page tells you to check it when you visit.
Are the Arabic names the ones used in gyms here?
They are the names Arabic speakers search for in the UAE, including the borrowed English ones such as «ليج برس» and the Gulf gym terms such as «سحب أرضي». Pages list more than one where both are common.
Visit RPM Gym in Al Manhal
RPM Gym has one branch, on Level 4 of AD HUB Sports Complex in Al Manhal, Abu Dhabi. Book a free guided tour or message the team on WhatsApp before you come.
- Address
- AD HUB Sports Complex, Level 4, Al Manhal, Abu Dhabi, UAE
- Opening hours
- Saturday to Thursday: 06:00–23:00Friday: 09:00–22:00
- Parking
- Free on-site parking at AD HUB Sports Complex, then the lift to Level 4.
- Phone and WhatsApp
- +971 50 506 7361
Want a coach to check your technique?
Book a free guided tour and ask about personal training, or message the team on WhatsApp.