Exercise Database

Dumbbell Single-Leg Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and holding a dumbbell on your right leg. 2.) Extend your left leg out in front of you then dip your right heel down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbell firmly pressed up against your right knee, slowly raise your heel up off of the floor as far as possible squeezing your calf and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Cross Tricep Extension (Supine)

The dumbbell lying triceps extension across face exercise is an advanced exercise that targets the tricep muscles. Steps : 1.) Start by lying on a flat bench with your head at one end and your feet panted firmly on the floor on the other end. 2.) Grab a dumbbell in each hand, with a palms up grip, and raise it over your body. 3.) While keeping your upper arms and elbows still, lower the dumbbell slowly over your face bending only your elbow. 4.) Slowly raise the dumbbell back to the starting position and repeat with your other arm. 5.) Repeat for as many reps and sets as desired.

Smith Machine Deltoid Row

The Smith Machine Deltoid Row is an exercise targeting the deltoid muscles, particularly the rear deltoids, as well as the upper back and traps. It provides a controlled movement path due to the fixed bar path of the Smith Machine. Here’s a step-by-step guide on how to perform it correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar on the Smith Machine to a height that allows you to grip it with your arms fully extended and your torso bent at a 45-degree angle. Choose the Appropriate Weight: Load the bar with an appropriate weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart. Bend your knees slightly and hinge at the hips to lower your torso to about a 45-degree angle. Your back should be straight, not rounded. Grip the Bar: Grasp the bar with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Lift the Bar: Exhale as you pull the bar up towards your lower chest or upper abdomen. Keep your elbows flared out to the sides to emphasize the deltoids. Squeeze your shoulder blades together at the top of the movement. Lower the Bar: Inhale as you slowly lower the bar back to the starting position with your arms fully extended. Maintain control to avoid letting the weights drop quickly.

Hanging Pike

The hanging pike is a challenging and effective ab exercise that targets the rectus abdominis (the "six-pack" muscles) along with the hip flexors and obliques. Here’s how to perform it correctly: Start Position Hang from a pull-up bar with an overhand grip (palms facing away from you). Your arms should be fully extended and your legs hanging straight down. Engage your core and keep your body stable. Engage Your Core Tighten your core muscles, pulling your navel towards your spine. Keep your legs straight and toes pointed. Raise Your Legs While keeping your legs straight, lift them up in front of you. Aim to bring your feet up towards the bar. Your body should form an “L” shape at the top of the movement with your legs perpendicular to your torso. Peak Contraction Hold the position briefly when your legs are at the highest point, fully engaging your abdominal muscles. Slowly lower your legs back to the starting position in a controlled manner, avoiding any swinging or momentum. Ensure your core remains tight and your movement is smooth.

Bent Knee Hundreds

Steps : 1.) Start off laying on your back with both feet raised and bent so that your knees are in a 90 degree angle directly over your hips. 2.) Keep your arms rested by your sides but with your palms down and a slight elbow bend. 3.) Flex your body forward letting your head and shoulders curl up off of the floor and bringing your chest to your pelvis. 4.) Then raise your arms up off of the floor and keep them at level with your shoulders, moving them up and down rapidly but in a controlled motion. 5.) Return back to the starting position and repeat for as many reps and sets desired.

Cable One-Arm Preacher Curl

Steps : 1.) Start off setting up either a handle on a low pulley cable machine and place a preacher bench in front of the machine. 2.) Grab onto the handle with an underhand 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.

Cable One-Arm Rotational Row

Steps : 1.) Start off by standing in front of a low pulley cable machine with a handle attached to the machine. 2.) Grab the handle with one of your hands and slowly start to pull the weight towards your side, twisting your arm in the process to form an underhand grip. 3.) Once you feel a stretch in your lower back, squeeze and hold for a count, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Single-Leg Bench Dip

Steps : 1.) Begin by setting up a flat bench and positioning yourself in between the bench so that your hands are about shoulder width apart on the bench. 2.) Move your feet out in front of you so that your legs are bent. Extend one leg straight and hold throughout the exercise. 3.) Next, straighten out your arms on the bench so that you are elevated and tension is placed on your triceps. 4.) Slowly lower your upper body down towards the floor with your elbows so that they are at level with your shoulders. 5.) Hold for a count, squeezing your triceps and return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Lateral Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in each hand. 2.) While keeping your body still, slowly raise one of the dumbbells out to the side up to shoulder level, squeezing on the way up and hold for a count. 3.) Then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

EZ Bar Seated Curl (Close Grip)

The EZ bar seated close grip curl uses a barbell to limit your range of motion through concentration and increases the effectiveness of the movement. Steps : 1.) Start by sitting on the end of a flat bench with your feet flat and your legs spread live a V. 2.) Bend forward at your waist keeping your back straight. 3.) Grasp a barbell in your hands with a close grip, palms facing up. 4.) With your elbow pressed against your inner thigh just above your knee, curl the bar up towards your chest. 5.) Slowly lower the bar to the starting position near the floor. 6.) Repeat for as many reps and sets as desired.

Smith Machine Bench Press (Wide Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a flat bench underneath the bar and lay down with your back flat on the bench and feet out in front of you. 3.) Grab the bar with an overhand grip, keeping your hands at a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Incline Alternating Hammer Curl

Steps : 1.) Start by setting up an incline bench to either a 30 or 45 degree angle and then sit with your back flat on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in an neutral grip with your palms facing inward, then slowly lift one dumbbell up towards your shoulder, isolating the bicep 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.

Band Shoulder Press

Steps : 1.) To begin this exercise; stand on an exercise band so that it is evenly distributed to be pulled by each arm. 2.) Grab the handles and press your arms up so that they are at shoulder level. 3.) Then using your shoulders, raise the hands above your sides so that they are above your head then lower the handles back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Wrist Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Elevate your hands so that they are at about hip level and fully extended out in front of you. 3.) Begin to rotate your wrists in a forward circular motion, keeping the rest of your body still. 4.) Repeat for as many repetitions as desired.

Dumbbell One-Arm Incline Chest Press

Steps : 1.) Start by laying down on an incline bench with your feet flat on the floor and holding a dumbbell in one hand with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Plank

Steps : 1.) Start by laying with your forearms placed upon an exercise ball with your fingers interlaced and extending your legs out behind you so that your toes are rested upon the floor. 2.) Keep your body straight out and hold onto this position for as long as possible. 3.) Repeat for as many reps, sets and however long as desired.

Cable Calf Raise

Steps : 1.) Start by setting up either a dip belt, rope or straight bar on a low pulley cable machine and placing either a step or block in front of the machine. 2.) Step onto the block with the balls of your feet on the edge and letting your heels drop down as far as possible without touching the floor. 3.) Then slowly raise your heels up as far as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Side Bend

Steps : 1.) Start by connecting a cable to a high pulley cable machine, standing to the side of the machine and gripping the cable with one hand with an underhand grip. 2.) Slowly pull down on the cable with your obliques so that you are performing a side crunch. 3.) Once you reach the maximum contraction and farthest you can bend without bending your knees, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.