Exercise Database

Barbell Concentration Curl (Close Grip)

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a barbell. 2.) Keeping your knees bent at all times, pick up the barbell, curl the weight up and forward while squeezing and tightening your biceps as you exhale. 3.) The only part of your body that should be moving are the forearms as they bring the barbell to shoulder level. 4.) Hold the biceps in position for a few seconds then return back to the starting position as you inhale. 5.) Repeat this exercise for as many repetitions as needed.

Cable Squat Curl

Steps : 1.) Begin by setting up a straight bar on a low pulley cable machine and grabbing it with an underhand grip. 2.) Squat down towards the floor in a comfortable position until your thighs are parallel with the floor. 3.) Keep your arms extended out in front of you with your elbows rested upon your knees and slowly curl the bar up towards your shoulders, isolating the biceps, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Seated Twist

Steps : 1.) Start by sitting cross legged and keep your ankles positioned underneath the knees. 2.) Take your fingertips on your right hand and place them on the floor in front of you whilst your left fingertips are placed behind your body. 3.) With fingers in place put pressure down on the ground, twisting to your left or right, using more of your spine in the motion, and exhale to keep twisting deeper. 4.) Hold this position for up to 10 breaths keeping your spine up straight so that your neck and head are aligned over your hips then return back to the starting position. 5.) Repeat this pose but in the opposite direction.

Dumbbell Press (Stability Ball)

Steps : 1.) Start by sitting on a stability 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.) Begin with the weights on your chest and slowly push them up towards the ceiling during your exhale and then inhaling when returning the weights back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Seated Shrug

Steps : 1.) Start by setting up a straight or V-Bar on a low pulley cable machine and sit up straight, feet extended out towards the machine and holding the bar at waist level. 2.) While keeping your body still, slowly shrug the bar up as high as you can, pulling your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Extension (Supinated)

The dumbbell single arm supinated tricep extension exercise is similar to the pronated triceps extension except the movement is over the head instead of across the chest and still targets the tricep muscles. Steps : 1.) Start off lying flat in a bench with your head at one end and your feet placed firmly on the floor at the other end. 2.) Grab a dumbbell in one hand and raise it to a position above your chest, your palm should be facing the floor. 3.) Place your free hand under the shoulder to support your other arm. 4.) Slowly bend your elbow over your head with the weight moving only your forearm and elbow. 5.) Return to the starting position and repeat for as many reps and sets as desired. 6.) Switch with your other arm and repeat.

Cable Bicep Curl (Supine Close Grip)

The cable lying close grip biceps curl exercise combines a flat body position with a pulling motion to isolate the biceps and build bigger arms. Steps : 1.) Start by placing a flat bench under a cable weight stack and attach a flat bar to the pulley. 2.) Lie down with your head towards the stack and your feet firmly on the floor. 3.) Grab the bar with an overhand grip (palms down) about 8 inches apart, and extend your arms straight up. 4.) Curl the bar down in an arc touching your chin and hold the position for a count. 5.) Slowly return to the starting position.

Isometric Chest Press

Steps : 1.) Start by standing up straight with your arms at your sides and your feet shoulder width apart. 2.) Place your arms in a 90-degree angle right in front of your chest with your palms together. 3.) Push your hands against each other and contract your chest until you feel tension in your muscles. 4.) Hold onto this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and duration as desired.

Kettlebell Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell in each hand and clean pressing them to your shoulders. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebells overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebells clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Pronation (Side-Lying)

Steps : 1.) To begin this exercise; lie sideways on a flat bench with one arm holding a dumbbell. 2.) Then take the upper arm that is holding the dumbbell and rotate the forearm so that it is lifted forward and up. 3.) Repeat this exercise for as many repetitions as needed.

One-Arm Wall Stretch

Steps : 1.) Start by standing straight up, feet shoulder width apart next to a wall. 2.) Lean forward against the wall, keeping your feet firmly planted on the ground and knees slightly bent, and place one arm against the wall with the forearm being rested upon the wall the most. 3.) Slowly lean onto your arm until you feel a stretch in your back. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and length as desired.

Barbell Pin-Off Good Morning

Steps : 1.) Start by placing a barbell on a rack at about stomach level, then bend underneath the bar placing it on your back just as in a power squat position. 2.) Stand straight up with the barbell rested upon the rear of your shoulders then slowly lower your body back down towards the floor so that your back is parallel with the ground and touch the rack with the barbell. 3.) Hold for a count and feel a stretch in your quads, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Shoulder Press (Close Grip)

Steps : 1.) Start by setting up a incline bench underneath a smith machine bar so that the end of the bench is right underneath the weight. 2.) Place the amount of weight that you would like to use on the bar for this exercise. 3.) Sit down with your back flat on the bench, feet out in front of you and holding the bar with a overhand close grip, keeping your hands about a foot apart. 4.) Lift the bar off of the rack and slowly bring it down towards your chest, feeling a squeeze and stretch, then hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

Kettlebell Advanced Windmill

Steps : 1.) Take the kettlebell and clean press it overhead. 2.) With the kettlebell in place overhead, push your glutes into the direction that the kettlebell is located on. 3.) The opposite hand should be kept behind your back as your turn your feet from the kettlebell. 4.) Keep your body as low as you can go to stretch the abdominals and kettlebell. 5.) Hold the position for a few seconds, stretching out the muscles, then return to starting position.

Table Pose

Steps : 1.) Start off by sitting on the floor with your palms placed firmly on the ground behind you 2.) Then take your hands and walk them away from your glutes and lift your hips up in the process. 3.) Continuously lift up your hips and push your chest straight up to the ceiling. 4.) Your knees and head should be horizontally at level in the final position like a table. 5.) Hold for 5 to 10 breaths and return back to the starting position.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell and placing it between your legs, bending at your knees and push your glutes back. 2.) From the bent position, clean the kettlebell to your shoulder. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Bradford Rocky Press

Steps : 1.) To begin this exercise; start off sitting on a straight up military press bench with a weighted barbell rested on your upper chest. 2.) Keeping your palms facing out, push the barbell up in an overhead press above your head and hold for a few seconds. 3.) Then lower the bar down behind the back of your head and hold for a few seconds. 4.) Return back to the overhead position and then back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Side-Lying Hip Flexor

Steps : 1.) Begin in a side-lying position on the floor with your hips and legs stacked upon each other. 2.) Take the ankle of the top leg and extend back so that the heel feels like it is going to touch your glutes and squeeze. 3.) Hold this stretch for 15 to 30 seconds and repeat with the opposite side and leg.