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

Six-panel CIWO Dumbbell Front Raise guide showing the forward raise to shoulder height and controlled return

Dumbbell Front Raise: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / August 26, 2026

Learn how to perform the Dumbbell Front Raise with proper posture, a controlled forward lifting path and a stable shoulder-height finish.

Six-panel CIWO Arnold Press guide showing the seated dumbbell rotation and overhead press

Workouts

Arnold Press: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / August 26, 2026

Learn how to perform the Arnold Press with proper form, controlled dumbbell rotation and a stable seated pressing position.

Workouts

Reverse Pec Deck: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / August 25, 2026

Learn how to perform the Reverse Pec Deck with proper setup, controlled technique and practical programming guidance for the rear shoulders and upper back.

Workouts

Cable Face Pull: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / August 23, 2026

Learn how to perform the cable face pull with proper setup, pulling mechanics and control to train the rear delts, upper back and rotator cuff muscles.

Workouts

Pull-Up: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / August 22, 2026

Learn how to perform a strict pull-up with proper form, muscles worked, recommended sets and reps, common mistakes and progressions for building upper-body pulling strength.