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How it works

Train on your own. Know what the move asks of you.

Posecor shows which muscles an exercise works and where a rep tends to go wrong, so you can check your form at home without a trainer beside you.

Explore exercises See a push-up

A woman doing a dumbbell curl while watching her form in a mirror

Made for home training

Built for people who train without a coach.

No one to check your form

At home there is nobody watching the rep. Posecor shows what the movement should look like and which muscles carry it.

Dumbbells or bodyweight

Every exercise here needs nothing more than a pair of dumbbells or your own bodyweight.

Look it up before you train

Study a move for a minute before your set, on a phone or laptop. Then train with one clear cue in mind.

Three steps

Select. Observe. Refine.

  1. 01

    Select

    Pick the move you are about to do. Filter by upper body, lower body or full body.

    The exercise list with search, region filters and a picture of each move

  2. 02

    Observe

    Watch the full rep, then slow it down or drag the slider to pause on one position. Rotate to the front, side or back to see what each angle shows.

    The 3D figure in the bottom of a bent-over row, with the back and hamstrings highlighted

  3. 03

    750

    Open a common mistake and compare it with the reference form. The muscles taking too much load turn purple.

    The biceps curl twice: the correct form with its main and supporting muscles labelled, and the elbows-drift-forward mistake with the overloaded muscle in purple

Exercises

26

Common mistakes shown

12

Camera angles

4

Reading the model

Read the highlights.

The highlight builds through the rep and peaks where the effort is highest.

Main muscles

The muscles that produce most of the movement in each rep.

Supporting muscles

The muscles that assist, stabilise and hold position.

Common mistakes

Compare a mistake with the reference form. Overloaded muscles are marked purple; reduced involvement appears paler.

In practice

How it fits a home session.

A man holding dumbbells in front of a mirror, checking his curl
  1. 1

    Before you start

    Pick the two or three moves in today’s session and look each one up.

  2. 2

    Between sets

    Check the muscle list for the move you just did. Compare it with where you felt the work.

  3. 3

    When a rep feels off

    Open the common mistakes and look for the one that matches. Each has a single cue to correct it.

  4. 4

    Next session

    Come back to the same move with the cue in mind. Small corrections add up over weeks.

Questions

Before you start.

Does Posecor replace a trainer?

No. It is a reference for people who train alone. It cannot see you or correct your form, and a coach or physiotherapist can do things it cannot.

Does it use my camera or track my body?

No. Posecor does not use your camera and does not measure your muscle activation. It shows a reference movement and the muscles typically involved.

What equipment do I need?

A pair of dumbbells covers most exercises. Push-ups, squats, lunges and calf raises need nothing at all.

Why does my own rep look different from the model?

Body proportions, mobility and exercise variations all change a rep. The model shows one clear reference, not the only correct way to move.

Is it free?

Yes, for now. 10 exercises are open to every account and more are being added. The Upgrade button lets you tell us what you want next.

What if something hurts?

Stop. Posecor is an exercise reference for education and does not replace a doctor or physiotherapist. Seek advice for pain that does not settle.

A reference, not a measurement

The model shows a reference movement and the muscles typically involved. Muscle involvement varies with the exercise variation and how it is performed. Posecor does not measure your own muscle activation.

Explore exercises

3D muscle model from Z-Anatomy, licensed CC BY-SA 4.0.