Raout exercise library
Gym exercise guides that stay practical.
Understand the movement, keep the technique repeatable, then track the numbers that actually mean something.
Back
Exercise guide
Seated Cable Row
A good seated cable row is not just pulling the handle into your torso. Keep the trunk stable, let the shoulder blades move, and keep the elbows on a repeatable path.
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Exercise guide
Lat Pulldown
Start from a real stretch overhead, let the shoulder blades rise naturally, then drive the elbows down and toward the sides without turning the pull into an arm exercise.
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Exercise guide
Single-Arm Lat Pulldown
The single-arm version follows the same logic as a lat pulldown but removes the bar constraint, giving the upper arm more freedom to find a natural path.
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Chest
Exercise guide
Barbell Bench Press
A good bench press starts with setup. Shoulder blades, ribcage, legs and grip create the platform; then the bar moves without that platform falling apart.
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Exercise guide
Incline Barbell Bench Press
The incline bench keeps almost all of the flat-bench setup but changes the pressing plane. Keep the setup compact and choose a grip and elbow path that preserve the incline instead of flattening the movement.
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Exercise guide
Dumbbell Bench Press
Dumbbells keep the bench-press grammar while removing the bar constraint. That gives the wrist, elbow and upper arm more freedom and often more room to use the lengthened part of the rep.
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Exercise guide
Incline Dumbbell Bench Press
The incline dumbbell press combines an inclined pressing plane with a freer upper-arm path. That can make the movement feel natural while giving you useful range in the stretched position.
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Legs
Exercise guide
Barbell Squat
There is no single perfect squat shape. Your levers change stance, torso angle and knee travel; the useful reference is staying balanced and controlled under the bar.
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Exercise guide
Single-Leg 45° Leg Press
The single-leg 45° leg press lets you train each side independently and use a deep range when the machine and your mobility allow it. Depth matters only when you can own it.
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Posterior chain
Exercise guide
Deadlift
The deadlift starts from a dead stop. Build tension first, take the slack out of the bar, then push the floor away without jerking the load.
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Exercise guide
Romanian Deadlift
The Romanian deadlift is a hip hinge. Push the hips back, keep the bar brushing the legs and stop the descent where you can still keep hamstring tension and a stable position.
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Biceps
Exercise guide
Single-Arm Bayesian Cable Curl
The Bayesian cable curl uses a low cable behind the body to keep meaningful resistance on the elbow flexors near the lengthened position. The goal is not maximal stretch at any cost, but tension you can reproduce.
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Exercise guide
Incline Dumbbell Curl
The incline dumbbell curl works best when the bench angle lets the arm hang slightly behind the torso while still keeping real tension in the stretched position.
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Triceps
Exercise guide
Single-Arm Cable Triceps Pushdown
A single-arm triceps pushdown makes it easier to refine shoulder, elbow and wrist position while exposing side-to-side differences. Keep the full range instead of trading stretch for load.
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Exercise guide
Single-Arm Overhead Cable Triceps Extension
The overhead position places the long head of the triceps at a longer muscle length than a pushdown. Here, the stretched position is not a detail—it is one of the main reasons to use the exercise.
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Keep the technique. Track the progression.
Raout keeps your previous sets beside today’s workout, so the next decision starts from what you actually did.
