An important fact in spotting is the position where you stand. It can make the difference between being helpful and being ineffective in case of emergency. There is a list that 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 other versions performed on an incline bench, the spotter should place the hands close to the person’s wrists, not close to the weights. Many people spot underneath the elbows, which isn’t a crime but not as safe as in this case. When spotting flat-bench chest exercises the spotter should kneel on one knee behind the bench and follow the movement with the hands. For incline exercises, it is comfortable to stand with knees bent.
Barbell squat: Standing behind the spotted be prepared to assist at the hips or underneath the arms. If there is squatting with a particularly heavy weight, there may be necessary two spotters, one standing on either side of the bar.
Pull-up and dip: Standing behind the spotted to offer assistance by holding his or her shins or waist and guiding them upward.
Machine exercises: Spotter should be placed at the bar or lever of the machine. For example, someone is spotted on the cable row, one should stand slightly behind and to the side of the spottee, grasping one of the handles and gently assist it the rest of the way. Never spot machine exercises by placing the hand underneath the weight stack.
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 other versions performed on an incline bench, the spotter should place the hands close to the person’s wrists, not close to the weights. Many people spot underneath the elbows, which isn’t a crime but not as safe as in this case. When spotting flat-bench chest exercises the spotter should kneel on one knee behind the bench and follow the movement with the hands. For incline exercises, it is comfortable to stand with knees bent.
Barbell squat: Standing behind the spotted be prepared to assist at the hips or underneath the arms. If there is squatting with a particularly heavy weight, there may be necessary two spotters, one standing on either side of the bar.
Pull-up and dip: Standing behind the spotted to offer assistance by holding his or her shins or waist and guiding them upward.
Machine exercises: Spotter should be placed at the bar or lever of the machine. For example, someone is spotted on the cable row, one should stand slightly behind and to the side of the spottee, grasping one of the handles and gently assist it the rest of the way. Never spot machine exercises by placing the hand underneath the weight stack.