Exercise Database

Dumbbell One-Arm Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in one hand at your side. 2.) Slowly elevate your arm up in front of you to about head level, feeling a stretch in your shoulders and squeeze, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Overhead Squat

The overhead squat exercise is a version of the squat exercise in which you hold the bar in an overhead grip position as you perform this workout. Steps : 1.) Start by standing up straight with your feet a bit wider than shoulder-width apart, grabbing a barbell with a wide side snatch grip with your arms and elbows fully extended. 2.) While keeping the bar overhead, bend at your knees and lower your body towards the ground until your thighs are parallel with the floor. 3.) Hold the position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your feet firmly planted on the floor throughout this exercise.

Dumbbell Seated Wrist Curl (Neutral Grip)

Steps : 1.) Start off sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in both hands using a neutral (hammer) grip. 2.) Rest your arms on your legs so the weights are extended off of your knees. 3.) Lower the weights down below your knees as this will be your starting position. 4.) Slowly raise the dumbbells up, only using your wrists and squeeze until you feel a stretch in your forearm muscle. 5.) Hold for a count and then return back to the starting position. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired. Notes : 1.) Make sure that you are isolating the forearm muscle 2.) Refrain from moving your arms or legs while performing this exercise

Dumbbell Posterior Fly on Stability Ball

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift the weights to shoulder height allowing the arms to bend slightly and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Cable Reverse Preacher Curl

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine with a preacher bench attached or bringing a preacher bench close to the machine. 2.) Grab onto the bar with a reverse grip and rest your arms on the padding. 3.) Slowly curl the bar straight up towards your shoulders, squeezing your forearms and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Rear Row (Prone)

Steps : 1.) Start by lying on your stomach on an incline bench with a dumbbell in one hand and keep it extended down in front of you 2.) Slowly pull the dumbbell up until your elbow is just above your shoulder. 3.) Hold for a count and squeeze your back muscles. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Weighted Decline Rotation

Steps : 1.) Start by laying on a decline bench with a weight plate crossed in between your arms over your chest and feet secured in the foot rests. 2.) Slowly curl up with your abs and pause as soon as you reach the top. 3.) As soon as you reach this position rotate to one direction, then return back to the center and then back down. 4.) Repeat these steps but to the opposite direction. 5.) Perform this exercise for as many reps and sets as desired.

All Fours Quad Stretch

Steps : 1.) To begin this exercise; start off in a kneeling pushing position and lift your right leg off of the floor and hold onto it with your right hand. 2.) With your hand hold onto your ankle and stretch out your upper legs holding on for 15 to 30 seconds, then alternate. 3.) Repeat this exercise for as many repetitions as needed

Dumbbell Bicep Curl With Stork Stance

The dumbbell bicep curl with stork stance is an advanced exercise that requires excellent coordination and balance to target and isolate the bicep muscle. Steps : 1.) Start by holding a pair of dumbbells in each hand, palms facing up. 2.) Standing on one foot, extend your other foot back (see illustration) and extend your arms down so they are handing in front of your leg. 3.) While on one foot, curl your arms up contracting your biceps, squeezing the muscle as much as possible. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Smith Machine Incline Bench Press (Reverse Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to perform and placing a incline bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse shoulder width grip, then unload the bar from the rack and elevate it above your chest. 3.) Slowly lower the bar towards your chest so that it is barely touching and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Band Hamstring Stretch

Steps : 1.) Start by laying with your back flat on the ground with one leg extended above you and the other kept straight and flat on the floor. 2.) Take either a belt, rope or exercise band and loop it around the ball of your foot, then pull on the belt to put tension on your calves and hamstrings. 3.) Hold this position for 15 to 30 seconds then return to the start. 4.) Repeat for as many reps and however long you desire.

Cable One-Arm Tricep Extension (Kneeling)

The cable one-arm tricep extension, in a half-kneeling position, targets and tone the triceps muscles by limiting your range of motion and increasing the effectiveness of the movement. Steps : 1.) Start by attaching a stirrup handle to a cable pulley and adjust the pulley up high. 2.) Kneeling on your left knee (with the left side of your body turned towards the machine), keep your right bent and the upper portion of your thigh parallel to the floor. 3.) With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion. 4.) Slowly to return to starting position. 5.) Repeat for as many reps and sets as desired. 6.) Switch arms and repeat the steps.

Decline Bench Leg Raise with Hip Thrust

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 legs up towards the ceiling as high as possible and lift your hips up off of the bench until you feel a stretch in your abs. 3.) Then return your legs back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Decline Bench Press (Wide Grip)

The barbell wide grip decline bench press is a great exercise to work the lower portion of the pectoral muscles and also uses a wider grip to focus upon the outer portion of the chest. Steps : 1.) Start off lying on a decline bench with your head positioned lower than your feet and reach up grabbing the barbell with a wider than shoulder-width as this will be your starting position. 2.) Slowly lift the barbell up off of the rack, bring it just over your chest and lower it until it is above the lower portion of your chest and you feel a stretch in your pectoral muscles. 3.) Hold this position for a count then return back up to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your abs drawn in and your back flat on the bench throughout this exercise. 2.) Refrain from bouncing the barbell off of your chest as this is improper form and can lead to injury. 3.) Make sure the you are using a bench that you can maintain your balance through the exercise.

Stability Ball Crunch

The crunches with legs on an exercise ball works the core muscles through the use of an exercise ball. Steps : 1.) Start by lying on your back, placing your feet up on an exercise ball, and positioning your hands across your chest or on either side of your head. 2.) Keeping the small of your back on the floor, raise your head, shoulders and chest up and off the floor. 3.) Pause for a moment contracting your abs and then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Seated Curl

Steps : 1.) Start by sitting up straight on a bench in front of a low pulley cable machine with a straight bar attached to the machine, with your arms rested at your sides and feet flat on the floor. 2.) Grab the bar in an underhand grip then slowly raise it up towards your shoulders, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Shrug (Stability Ball)

Steps : 1.) Start by sitting on a stability ball straight up, feet flat on the floor in front of you, dumbbells in each hand and arms your sides. 2.) Slowly arch your shoulders back and lift the weights up until you are at your peak in your shoulders and feel a stretch. 3.) Hold for a count then return back to the starting position. Repeat for as many reps and sets as desired.

Barbell Cambered Row (Prone)

Steps : 1.) Start by placing a cambered or EZ bar underneath an exercise bench, then lay face down grabbing the bar with a palms down grip. 2.) Slowly row the bar up towards your chest, keeping your elbows close to your body until you feel a tension on your lower back. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets desired.