Exercises that need spotters

Where you stand when spotting someone can make the difference between being helpful and being useless in an emergency. The following list offers spotting tips for a variety of common exercises:

• Bench press: Stand behind the bench with your hands above or underneath the bar but not touching it. When the lifter needs you, lean in and get a quick grip on the bar.
• Chest fly and dumbbell chest press: For these dumbbell exercises (and versions performed on an incline bench) place your hands close to the person’s wrists, not close to the weights. (You may see people spot underneath the elbows, which isn’t a crime but not as safe, either.) When spotting flat-bench chest exercises, kneel on one knee behind the bench and follow the movement with your hands. For incline exercises, you may find it more comfortable to stand with your knees bent.
• Barbell squat: Stand behind your spottee, and be prepared to assist at the hips or underneath the arms. Your spottee may not want to be spotted at the hips unless you happen to be that person’s significant other. If you’re squatting with a particularly heavy weight, you may want two spotters, one standing on either side of the bar.
• Pull-up and dip: Stand behind your spottee and offer assistance by holding his or her shins or waist and guiding them upward.
• Machine exercises: Spot at the bar or lever of the machine. For example, if you’re spotting someone on the cable row, stand slightly behind and to the side of your spottee. Grasp one of the handles and gently assist it the rest of the way. Never spot machine exercises by placing your hand underneath the weight stack. That’s a good way to get a squashed hand!