Exercise Database

Dumbbell French Press (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Extend the dumbbell behind your head with bent elbows and hold. 4.) Then push the weight to the ceiling until your arm is fully extended then return the dumbbell back to the starting position. 5.) Repeat for as many reps and sets desired and switch with other arm.

Trap Bar Bent-over Rows

Trap bar bent-over rows are a compound exercise that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and lower trapezius, as well as the biceps and forearms. Place a trap bar on the ground and load it with an appropriate amount of weight. Stand in the center of the trap bar with your feet shoulder-width apart. Bend your knees slightly and hinge at your hips to lower your torso until it's almost parallel to the ground. Grip the handles of the trap bar with an overhand grip (palms facing towards you). Your hands should be just outside of your knees. Keep your back straight, chest up, and core engaged throughout the movement to maintain a neutral spine. Begin the movement by retracting your shoulder blades and pulling the trap bar towards your abdomen. Focus on driving your elbows back, keeping them close to your body as you pull. Squeeze your shoulder blades together at the top of the movement to fully engage the back muscles. Lower the trap bar back down under control until your arms are fully extended, but avoid locking out your elbows. Inhale as you lower the trap bar towards the ground. Exhale as you pull the trap bar up towards your abdomen.

Barbell Curl Against an Incline

The barbell curls lying against an incline exercise uses an incline bench to help adjust your body's position to perform bicep curls. Steps : 1.) Start by taking an incline bench and setting it to a 45-degree angle, then grabbing a barbell with a shoulder-width grip and lean forward against it with your feet resting on the floor for support. 2.) Hang your arms down over the bench holding onto the barbell, keeping your elbows straight and raise the bar up towards your head, isolating the biceps. 3.) Hold onto this position for a count then return back to the starting position.

Dumbbell One-Arm Fly

The dumbbell one arm bench fly is similar to the dumbbell fly exercise and helps build strength and size in your chest muscles. Steps : 1.) Start by lying on a flat bench with your free hand holding the bench and the other hand grabbing onto a dumbbell, keeping your forearm parallel to the floor. 2.) Once in position, slowly raise your arm in an arc over and above the middle of your chest. 3.) Continue until you feel a stretch in your pec muscles and then slowly return back to the starting position.

Stability Ball Bridge

Steps : 1.) Begin by laying supine (on your back) with your heels placed upon an exercise ball, keeping your arms flat at your sides. 2.) Contract your core muscles and raise your hips up off of the floor, making sure your hands stay firm on the ground, so that your body creates a line elevated upward. 3.) Hold this position for a few seconds then return back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Prone Shoulder Raise (Stability Ball)

Steps : 1.) Begin in a prone position on a stability ball with your abs and hips on the ball, legs spread out behind you and feet against a wall while each hand holds a dumbbell. 2.) When balanced and in position, perform a front raise pressing the weights out as far as you can and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Gironda Sternum Pull-Up

The Gironda sternum chin-up exercise is a variation of the basic chin up that focus more upon the lats and lower back. Steps : 1.) Start by grabbing a pull up bar with a shoulder-width, overhand grip and hang from it with your arms fully extended. This will be your starting position. 2.) Slowly pull yourself up towards the bar and lean your head as far back as possible while arching your spine. 3.) Continue pulling so that your collarbone passes the bar and you are able to touch it with your sternum and then hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable Rope Incline Row

Steps : 1.) Start by taking an incline bench and placing it in front of a cable pulley machine with the high end facing the rope extension that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the rope with a neutral grip then slowly pull the rope in towards your chest. 3.) Squeeze your back as the rope reaches your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Power Clean from Blocks

Steps : 1.) Begin with a barbell resting on two boxes, positioned at your knee level, with your feet at shoulder-width distance and gripping with a double overhand grip. 2.) Bring the bar to about mid thigh position, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.

Cable Single-Leg Knee Raise

Steps : 1.) Start by placing a flat bench right in front of a low pulley cable machine and attaching ankle straps to the pulley. 2.) Lay with your back flat on the bench, feet pointed towards the machine and your hands grasping the bench behind your head. 3.) Slowly pull one knee up as high as you can towards your chest until you feel a stretch in your abs, keeping the other leg straight out in front of you, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Single-Leg Stance

Steps : 1.) Start by standing up straight with both arms at your side then raising up one leg with knee slightly bent. 2.) After gaining your balance, slowly flex forward in your pelvis and extend the bent leg out behind you, keeping your body straight and parallel to the floor. 3.) Hold this position for a few seconds and then return back to the start. 4.) Repeat for as many reps as desired.

Stability Ball Push-Up

The push up with your feet on a stability ball is similar to the standard pushup exercise that forces you to engage the muscles of your core to perform the exercise. Steps : 1.) Start by placing your feet and your shins flat on top of an exercise ball and then positioning your arms in front of you shoulder-width distance apart with your hands under your arms. 2.) Once in position, press up from the ground until your arms are fully extended as this will be your starting position. 3.) Slowly lower your body towards the ground until you feel a stretch in your tricep muscles and hold for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired.

Barbell Pullover and Press

Steps : 1.) Start by setting up a flat bench horizontally and laying down with your back flat in the middle of the bench, holding a weighted barbell against your waist. 2.) Slowly elevate the barbell towards the ceiling and then lower it behind the back of your head as far as possible, feeling a stretch in your chest and then hold for a count. 3.) Return the bar back over your chest then lower it so that it is almost touching your body then push it back up. 4.) Repeat for as many reps and sets as desired.

Leg Slide

Steps : 1.) Start by laying flat on your back with your arms at your sides. 2.) Lift your legs and bend at the knees so that that they are in a 90-degree angle. 3.) Once in position slowly slide your legs forward and hold this position for a few seconds, return back to the starting position and repeat.

Dumbbell Alternating Preacher Curl (Hammer)

Steps : 1.) Start by sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. 2.) Hold the dumbbells in a hammer or neutral grip and let the weights fully extend out in front of you. 3.) Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Barbell 1/2 Squat

Steps : 1.) Start by setting up a weighted barbell with the amount of weight that you would like to perform. 2.) Position the barbell on your shoulders with an overhand wide shoulder width grip just as in a regular squat position. 3.) Slowly squat down towards the floor about 12 inches, not as deep as a regular squat, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Inchworm Push-Up

The inchworm with a push-up is a dynamic exercise that targets multiple muscle groups, including the chest, shoulders, arms, core, and hamstrings. Begin by standing tall with your feet hip-width apart and your arms by your sides. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. Bend forward at your hips, reaching your hands towards the floor. Keep your legs as straight as possible without locking your knees. Lower your hands to the floor in front of your feet, allowing your spine to lengthen as you fold forward. Once your hands reach the floor, begin walking them forward away from your body. Keep your legs straight as you walk your hands out, moving into a plank position. Continue walking your hands forward until your body is fully extended in a plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the floor. Keep your body in a straight line from head to heels throughout the movement. Lower your chest as close to the floor as you can while maintaining proper form. Your elbows should bend to approximately 90 degrees. If a full push-up is too challenging, you can modify by performing the push-up on your knees. Once you've completed the push-up, reverse the movement by pressing through your palms and extending your arms to push yourself back up into the plank position. Begin walking your hands back towards your feet, keeping your legs straight as you walk your hands back. Continue walking your hands back until your body is fully extended, and your hands are once again at your feet. Return to Standing: Once your hands are back at your feet, slowly roll your spine back up to a standing position, one vertebra at a time, until you're fully upright. Stand tall with your shoulders back and chest lifted, ready to perform the next repetition. Perform the inchworm with a push-up for the desired number of repetitions, aiming for smooth and controlled movements throughout.

Decline Bench Knee Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both knees up towards your chest as high as possible until you feel a stretch in your abs. 3.) Then return your knees back to the starting position. 4.) Repeat for as many reps and sets as desired.