Exercise Database

Barbell 1/4 Squat

Steps : 1.) Start by setting up a barbell with the amount of weight that you would like to perform for this exercise and placing it on your shoulder blades just as if you were to be performing a squat. 2.) Place your hands in a shoulder width overhand grip and keep your knees slightly bent. 3.) Slowly lower and squat yourself down towards the ground about 6 to 12 inches and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell One-Arm Side Deadlift

The barbell one arm side deadlift is an advanced exercise that works most of the muscles in the body and helps develop overall strength. Steps : 1.) Start by standing beside a barbell placed on the floor and grabbing the bar with an overhand grip in the center. 2.) Crouching down as if your were performing a squat, bend down so your thighs are parallel with the floor. 3.) Extend your legs slowly as you straighten your body up, drawing in your abs as you rise. Tips : 1.) Perform this exercise with an empty bar to become familiar with the movement before adding weights.

Barbell Reverse Grip Tricep Extension

Steps : 1.) Start by laying on an incline bench with your feet flat on the floor, holding a barbell with both hands over your eyes with palms facing inward. 2.) Slowly lower the barbell towards the top of your head feeling tension in your triceps, hold this position for a count and return back to the start. 3.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, and palms facing in next to your head. 2.) Slowly extend one of your arms overhead, squeezing your shoulder and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Barbell Spider Curl (Prone)

The barbell spider curl exercise has you lie face down (prone) to isolate your biceps and build bigger arms. Steps : 1.) Start by lying face down on a high bench with your head at one end and your toes pressed against the floor to support you. 2.) Grab a barbell with an underhand grip (palms facing up) about 12 inches apart. 3.) Extending your arms to the floor, curl your arms back towards your head. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Hip Rotation

Steps : 1.) Start by sitting on an exercise ball with your feet firmly on the floor, sitting up straight and putting your hands on your thighs. 2.) When in position slowly rotate your hips counter-clockwise a few times while keeping your upper body still. 3.) Repeat this movement in the opposite direction for as many times as you would like.

Dumbbell Alternating Reverse Fly

Steps : 1.) Start by setting up an incline bench with your chest rested upon the bench with feet extended behind you, toes on the floor, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Drop Push-Up

Steps : 1.) Start off placing either two platforms or boxes about 2 feet apart from each other then get into a push-up position with your feet extended behind you and placing your hands on the boxes. 2.) Drop from the platforms by pushing up off of the boxes with your hands, with as much force as possible, and landing on the ground, hands absorbing the impact. 3.) Push yourself back up and extend your arms back onto the boxes. 4.) Repeat for as many reps and sets as desired.

Dumbbell Bicep Curl Step-Up

The step up single leg balance with bicep curl exercise is an advanced workout that combines a step up with a bicep curl to target the arm muscles. Steps : 1.) Place a box or bench in front of you and grab a dumbbell in each hand with a palms up grip. 2.) With one leg, step up on to the box and raise your other leg up (as if taking another step). 3.) At the top of the step curl your arms up bringing your biceps towards your shoulders, squeezing the bicep muscles. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Reverse Preacher Curl

Steps : 1.) Start by sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in one hand with a reverse grip. 2.) Slowly raise the dumbbell up towards your shoulders, squeezing in your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Alternating Press

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Take one of the kettlebells and overhead press it, then return it back down to the starting position. 3.) On the return down immediately press the other kettlebell overhead. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Deadlift to Bicep Curl

This is an intermediate exercise. This exercise combines a bicep curl with a deadlift. Steps : 1.) Grasp a barbell or EZ Curl bar with a close underhand (palms facing up) grip. 2.) Standing with your feet shoulder width apart and your knees slightly bent, draw your abs in. 3.) Extend your arms so the bar rests in front of your thighs. 4.) Bending at the hips, performing a deadlift, as you bring the bar down to just above the floor. 5.) As you return to a standing position, bring the bar up curling your arms bringing your forearms to your shoulders. 6.) Return the starting position and repeat. Tips : 1.) Perform this exercise in front of a mirror may help you spot and correct your form.

Barbell High Front Raise

Steps : 1.) Start by standing up straight and setting up an EZ bar with the weight that you would like to perform with your feet shoulder width apart and keeping the weight at waist level. 2.) Slowly elevate your arms up and above your head, squeezing your shoulders in the process and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Roman Twist

Steps : 1.) Start by laying down on an exercise ball with your middle to upper back rested underneath the top of the ball with your feet planted firmly on the floor and arms extended out straight in front of you towards the ceiling. 2.) As soon as you are in position, slowly rotate your upper body in one direction, keeping your arms in the straight position and lower body still firm. 3.) Once you feel tension on your abs, hold for a few seconds then return back to the starting position and repeat in the opposite direction for as many reps and sets desired.

Stability Ball Cable Fly

Steps : 1.) Start off by sitting on a stability ball, gripping cable handles in each hand. 2.) Slowly roll down on the exercise ball making sure that your head and neck are on the ball with your feet planted on the floor ahead of you. 3.) Lift up with the cables and bring them straight up above your chest, squeezing throughout the entire motion. 4.) Hold onto this position for a few seconds then returning back down to the starting position. 5.) Repeat for as many reps and sets as desired.

Leg Slide (Supine)

Steps : 1.) Begin by lying on your back, feet elevated in a 90-degree angle with your arms at sides with palms up. 2.) While keeping your hands in place, slowly slide your legs forward so that they are extended out in front of you and you feel a stretch and tension in your lower abdominals. 3.) Return back to the starting position and repeat for as many sets and reps as possible.

Stability Ball Jack Knife Push-Up

Steps : 1.) Begin by rolling onto an exercise ball until you're in a prone push-up position with your shins positioned on the ball and your hands directly underneath your shoulders. 2.) Then bring your knees towards your chest with the exercise ball. 3.) Hold this position for a count then returning back to the starting position. 4.) On the return of the exercise ball to the starting position, bring your chest down to the floor in a push-up motion. 5.) Return back to the starting position and repeat for as many reps and sets desired.

Cable One-Arm Preacher Curl (Reverse)

Steps : 1.) Start by setting up either a handle on a low pulley cable machine and placing a preacher bench in front of the machine. 2.) Grab onto the handle with an overhand, reverse grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you. 3.) Keep your arm extended out in front of you then slowly curl the handle up towards your chest, isolating your bicep and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.