Exercise Database

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.

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.

Stability Ball Dumbbell Sit-Up

Steps : 1.) Start off by lying with the small of your back on an exercise ball with a single dumbbell held in your hands on your chest. 2.) Keeping yourself balanced on the ball, bring in your abdominals towards your spine. 3.) While squeezing your abs, bring your torso in an upright motion so that you are in a sit up position on the exercise ball. 4.) Then return back down to the starting position and repeat for as many reps and sets as possible.

Cable Seated Shoulder Press

Steps : 1.) Start off by placing a bench in front of a low cable pulley machine or placing a bench in between two low cable pulley machines (depending on what your gym currently has). 2.) Grab the handles and bring the cables to shoulder level, keeping your arms bent in a 90 degree angle. 3.) Slowly extend through your elbows and push the handles up over your head and towards the ceiling until you feel a stretch in your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Upright Row

The Dumbbell One-Arm Upright Row is a great exercise for targeting the shoulders, particularly the deltoids, as well as the upper traps. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in one hand with an overhand grip (palm facing your body), allowing it to hang down in front of your thigh. Your other hand can rest on your hip or hang by your side for balance. Engage Your Core: Engage your core muscles to maintain a stable torso throughout the exercise. Lift the Dumbbell: Begin the movement by lifting your elbow up and out to the side, leading with your elbow. Keep the dumbbell close to your body as you lift it. Continue lifting the dumbbell until it reaches chest level, with your elbow higher than your wrist. Your hand should be in line with your shoulder at the top of the movement. Pause: Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles. Lower the Dumbbell: Slowly lower the dumbbell back to the starting position in a controlled manner, keeping it close to your body.

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.

Barbell Snatch Deadlift

Steps : 1.) Start by standing in front of a weighted barbell and grabbing it with a wide snatch grip, feet directly under your hips and turned out. 2.) Squat down towards the bar keeping your back extended and head facing forward. 3.) Elevate your body through your heels, raising your hips upward and pulling the bar up along with the motion so that it reaches hip level. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Weight Plate Pinch

Steps : 1.) To begin this exercise; start off by taking two weight plates and placing them together. 2.) Take your fingers and thumb and squeeze the plates together, holding the position for as long as possible. 3.) Repeat this exercise for as many repetitions as needed.

Barbell Kneeling Squat

Steps : 1.) To begin this exercise; start off in a kneeling position with a weighted barbell upon your shoulders. 2.) Lean back with your pelvis and touch your calves with your glutes and then return back to the starting position. 3.) Repeat this exercise for as many repetitions as needed.

Overhead Stretch

Steps : 1.) Start by standing up straight with your hands at your sides and feet shoulder width apart. 2.) Lace your fingers together and raise your hands up towards the ceiling with your palms facing up. 3.) Fully stretch your torso and hold for a count, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Seated Rotation

Steps : 1.) Start by sitting up straight on the floor with your legs extended out in front of you with your inner thighs touching. 2.) Take your arms and cross them over your chest. 3.) Once in position, lift out through your hips and slowly turn to one side using your abdominals and hold for a few seconds. 4.) Return back to the starting position and then repeat in the opposite direction. 5.) Repeat for as many reps and sets desired.

Dumbbell Alternating Shoulder Press

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in both hands at head level in a neutral grip so that your palms are facing in. 2.) Slowly elevate one of the dumbbells up and above your head while squeezing your shoulder. 3.) Hold for a count then return back to the starting position then repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Inchworm

The inchworm exercise is a great full-body movement that primarily targets the core, shoulders, and hamstrings. Bend forward at the waist and place your palms on the floor in front of you. Keep your legs as straight as possible without locking your knees. Slowly walk your hands forward, keeping your legs straight, until you are in a high plank position (push-up position). Your body should form a straight line from your head to your heels. Hold the high plank position for a moment, engaging your core muscles to maintain stability. Walk your hands back toward your feet, keeping your legs as straight as possible. You may need to bend your knees slightly as you walk your hands back if you feel too much strain in your hamstrings. Once your hands are back near your feet, stand back up by straightening your torso and returning to the starting position. Perform several repetitions of the inchworm exercise to warm up your entire body.

Single-Leg Hack Squat

Steps : 1.) Start by setting up a hack squat machine with the weight that you would like to perform for this exercise, placing your back on the pad and your shoulders up against the shoulder pads. 2.) Place your feet on the platform then lift your right foot off of the platform and extend your left leg in front of you. 3.) Push the weight up off of the stack, place your hands on the handles of the machine and this will be your starting position. 4.) Slowly lower the weight down until your left thigh is parallel with the ground and your calf muscle and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Ab Draw Leg Slide

Steps : 1.) Start by laying on your back with your knees bent at 90-degrees keeping your arms at your sides, palms up. 2.) Maintaining slight pressure on your hands, extend your legs slowly forward so that you feel a stretch and a contraction in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets 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 Reverse Fly (Prone)

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

Side Plank Crunch

Incorporate the side plank crunch into your core workout routine to strengthen the muscles of your core, hips, and shoulders while also improving stability and balance. Begin by lying on your side on a mat or soft surface. Stack your feet on top of each other, and prop yourself up on your bottom elbow, which should be directly beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles to maintain stability throughout the exercise. Place your top hand behind your head, with your elbow pointing towards the ceiling. Your forearm should be perpendicular to the ground, and your fingers should lightly support your head. From the side plank position, bend your top elbow and bring it down towards your hip as you simultaneously crunch your torso towards your hip. Aim to bring your elbow and hip as close together as possible, engaging your obliques and ab muscles to perform the movement. Keep your hips lifted and your body in a straight line throughout the crunch movement. Slowly extend your elbow and return to the starting position of the side plank, lifting your hips back up and straightening your torso. Keep the movement controlled and avoid letting your hips drop or sag during the extension. Perform the side plank crunch movement for the desired number of repetitions on one side before switching to the other side.