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Where did you learn how to exercise? If you're like most women, you probably learned by trial and error. Perhaps you watched a cable fitness show or maybe a friend showed you the basics. If so, the chances are good that you're performing the same mistakes over and over. The reason for this is simple: your body always tries to take the path of least resistance. It naturally attempts to lift a weight in the easiest possible fashion-not in a way that maximizes muscle tone.

However, simply making minor adjustments to the way that you perform various movements can make a huge difference in the results that you achieve. Muscles are designed to work in a certain manner. If you perform an exercise that doesn't allow the muscle to contract in line with its fibers, your results will be compromised. Training with proper technique is the only way to efficiently stimulate a muscle and produce optimal results.

There are no short-cuts when it comes to exercise. In order to realize your fitness goals, you must make a commitment to understanding how your muscles work. Take the time to learn the correct form for each movement. By doing it right, you'll remain injury-free and develop your physique to its fullest potential.

Correct: The incline dumbbell flye is a great exercise for the upper chest. Lie back on an incline bench set at approximately 30 to 40 degrees. Grasp two dumbbells and bring them out to your sides, maintaining a slight bend to your elbows throughout the move. Your palms should be facing the ceiling, and your elbows should remain back, away from your torso. Slowly raise the weights upward in a circular motion, as if you were hugging a large tree. Gently touch the weights together at the top of the move and return to the starting position. Training tip: You know you're doing it wrong if you feel the exercise more in your triceps than in your chest.

Correct: The one arm dumbbell row is an excellent move to work your lats and upper back. Place your left hand and left knee on a flat bench, keeping your right foot planted firmly on the floor. Your torso should be parallel with the ground throughout the entire movement. Grasp a dumbbell in your right hand and, with your palm facing toward your side, let it hang down to the ground. Keeping your elbow close to your body, pull the dumbbell upward and back until it touches your hip then slowly return to the starting position. After you have finished the desired number of repetitions, invert the process and perform an equal number of reps with your left arm. Training tip: You know you're doing it wrong if the dumbbell doesn't touch your hip at the end of the move.

Correct: The lateral raise is a great move to target your side deltoids, helping to give an hourglass appearance to your physique. Grasp two dumbbells and allow them to hang by your hips with your palms facing each other. With a slight bend to your elbows, raise the dumbbells up and out to the sides until they reach shoulder level. At the top of the movement, the rear of the dumbbells should be slightly higher than the front and your elbows and wrists should be on the same plane. Return to the starting position. Training tip: You know you're doing it wrong if you feel the move in the front portion of your shoulders.

Correct: The dumbbell upright row is a terrific overall shoulder and upper back movement. Grasp two dumbbells and take a shoulder-width, overhand grip. Allow your arms to hang down from your shoulders and assume a comfortable stance with your knees slightly bent. Slowly bring the dumbbells upward along the line of your body until they approach your chin, keeping your elbows higher than your wrists at all times. Return to the starting position. Training tip: You know you're doing it wrong if your wrists start to ache.

Correct: The triceps kickback is a great move to tone the inner portion of your triceps. Stand with your body bent forward so that it is virtually parallel with the ground. Grasp a dumbbell with your right hand and press your right arm against your side with your elbow bent at a 90-degree angle. With your palm facing your body, raise the weight by straightening your arm until it is parallel with the floor. Return to the start position. After finishing the desired number of repetitions, repeat the process on your left. Training tip: You know you're doing it wrong if you have to swing your arm to finish a rep.

Correct: The side lunge is great exercise to target your inner thighs. Assume a stance slightly wider than shoulder-width. Grasp two dumbbells and hold one in front and one in back of your body. Place your right foot so that your right toes point forward and bring your left leg back, positioning your left foot so that your left toes point to the side. Keeping your left leg straight, slowly bend your right knee downward until your right thigh is roughly parallel with the floor. Then, slowly rise back up and repeat this process immediately on your left. Training tip: You know you're doing it wrong if your upper body doesn't remain erect throughout the move.

Correct: The bench reverse curl is a terrific exercise for working the hard-to-tone lower abdominal region. Begin by lying back on a flat bench with your knees bent. Holding on to the sides of the bench, slowly curl your knees into your stomach and raise your butt as high as possible while keeping your upper back pressed to the bench. Return to the starting position. Training tip: You know you're doing it wrong if your hips begin to fatigue.

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