Workout Routines & Exercise Guides | Checked In. Worked Out.

Five-step CIWO human guide demonstrating correct EZ-bar preacher curl setup, curl and controlled lowering technique

Preacher Curl: Step-by-Step Guide

Checked In. Worked Out. Editorial Team / September 13, 2026

Learn how to perform the Preacher Curl with proper bench setup, controlled EZ-bar technique, useful form cues, programming guidance and common-mistake fixes.

Six-step CIWO guide demonstrating proper Incline Dumbbell Curl form

Workouts

Incline Dumbbell Curl: Step-by-Step Guide

Checked In. Worked Out. Editorial Team / September 13, 2026

Learn the Incline Dumbbell Curl with proper bench setup, arm position, curling path and controlled tempo, plus benefits, sets, reps and common form corrections.

Six-step CIWO guide demonstrating proper standing dumbbell Hammer Curl form with a neutral grip

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Hammer Curl: Step-by-Step Guide

Checked In. Worked Out. Editorial Team / September 10, 2026

Learn how to perform the dumbbell Hammer Curl with a neutral grip, stable elbows and controlled tempo, plus muscles worked, benefits, sets, reps, variations and common-mistake fixes.

Six-step CIWO guide demonstrating proper Close-Grip Bench Press form in a power rack

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Close-Grip Bench Press: Step-by-Step Guide

Checked In. Worked Out. Editorial Team / September 3, 2026

Learn the Close-Grip Bench Press with correct rack setup, shoulder-width grip, controlled bar path, programming, common-mistake fixes and safety guidance.

Six-step CIWO guide demonstrating proper EZ-Bar Skull Crusher form on a flat bench

Workouts

EZ-Bar Skull Crusher: Step-by-Step Guide

Checked In. Worked Out. Editorial Team / September 3, 2026

Learn the EZ-Bar Skull Crusher with proper bench setup, grip, bar path and elbow control, plus muscles worked, sets, reps, variations and common-mistake fixes.

Six-step CIWO guide demonstrating proper Cable Overhead Triceps Extension form

Workouts

Cable Overhead Triceps Extension: Step-by-Step Guide

Checked In. Worked Out. Editorial Team / September 3, 2026

Learn the Cable Overhead Triceps Extension with proper low-pulley setup, controlled technique, form cues, sets and reps, variations and common-mistake fixes.

Six-step CIWO guide demonstrating proper Overhead Dumbbell Triceps Extension form

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Overhead Dumbbell Triceps Extension: Step-by-Step Guide

Checked In. Worked Out. Editorial Team / September 3, 2026

Learn the Overhead Dumbbell Triceps Extension with proper setup, controlled technique, form cues, sets and reps, modifications and common-mistake fixes.

Six-step CIWO guide demonstrating proper Rope Triceps Pushdown form

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Rope Triceps Pushdown: Step-by-Step Guide

Checked In. Worked Out. Editorial Team / August 29, 2026

Learn how to perform the Rope Triceps Pushdown with proper setup, elbow position, controlled movement, programming guidance and common-mistake fixes.

Six-panel branded CIWO Dumbbell Shrug guide showing straight arms, vertical shoulder elevation and controlled lowering

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Dumbbell Shrug: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / August 27, 2026

Learn how to perform the Dumbbell Shrug with a stable standing position, straight arms, vertical shoulder movement and a controlled lowering phase.

Six-panel branded CIWO Bent-Over Rear Delt Fly guide showing the hip hinge, outward dumbbell raise and controlled return

Workouts

Bent-Over Rear Delt Fly: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / August 27, 2026

Learn how to perform the Bent-Over Rear Delt Fly with a stable hip hinge, neutral spine, controlled outward arm path and focused rear-shoulder contraction.