Exercise Database

Barbell Seated Twist

Steps : 1.) To begin this exercise; start off with your body sitting at the end of a flat bench with a barbell placed on the back of your shoulders behind your neck. 2.) Keep your feet and your head still; twist your torso from side to side squeezing your abs tightly holding for a few seconds when you reach each side. 3.) Release and exhale as you return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Back Stretch

Steps : 1.) Begin by sitting flat on the floor with your legs extended hip-width apart and keep your spine straight so that your head is pointed up towards the ceiling. 2.) Take your hands and extend them out in front of you so that they are slightly below shoulder level with your palms facing up. 3.) Straighten out your spine by inhaling and lifting up through your hips, then through your exhale curl the chin towards your chest. 4.) In this motion with the rest of your body curl out towards your feet holding onto this position for a few seconds. 5.) Exhale back out and return to the starting position.

Barbell Landmine One-Arm Row

The barbell landmine one-arm row is an effective exercise for targeting the muscles of the back, including the latissimus dorsi, rhomboids, and traps, as well as the biceps. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Stand beside the landmine with your feet shoulder-width apart, knees slightly bent, and your torso leaning slightly forward. Reach across your body with one hand and grasp the end of the barbell that's loaded with weights. Keep your back straight, core engaged, and chest up. Your arm should be fully extended, and the barbell should be hanging straight down in front of you. This will be your starting position. Initiate the rowing motion by pulling the barbell upward towards your ribcage, bending your elbow and keeping it close to your body. Squeeze your shoulder blade toward your spine as you pull, engaging the muscles of your back. Aim to bring the barbell up until it touches your ribcage or until your elbow is fully bent. Slowly lower the barbell back down to the starting position, fully extending your arm and allowing the weight to hang straight down.

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 Decline Tricep Extension

The dumbbell decline triceps extension exercise combines a decline bench and dumbbells to target the tricep muscle. Steps : 1.) Start off by lying face up (back flat) on a decline bench with a dumbbell in each hand. 2.) Extend your arms so they are perpendicular to your chest, and keeping your elbows in one place, lower your hands so the dumbbells are lowered near your head. 3.) Slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Front Squat

Steps : 1.) Set up a smith machine for the front squat exercise by placing the amount of weight that you would like to perform for this exercise. 2.) Position your shoulders underneath the bar so that the weight is rested upon your collar bone. 3.) Cross your arms and place your hands on top of the barbell as this will be your starting position. 4.) Push up with your heels and remove the bar from the rack, then slowly lower your body down towards the floor so that your thighs are parallel with the ground and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Child's Pose

Steps : 1.) Begin this workout by sitting on your knees, keeping them tightly together and fold your body over your thighs. 2.) Take your forehead and rest it to the floor and let your hands stretch back towards your feet, staying relaxed in through the motion. 3.) Close your eyes and relax, inhale and exhale for about 10-20 seconds letting your stomach press down on your thighs with each inhale. 4.) Hold this position for as long as you are able to and then return back to the starting position. Tips : 1.) For those who have high blood pressure or feel lightheaded during this pose, rest your head on blankets, a pillow or on your folded fists.

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.

Thoracic Spine Extension (Foam Roller)

Thoracic spine extension using a foam roller is an effective way to improve mobility and flexibility in the upper back, specifically targeting the thoracic spine. Begin by sitting on the floor with your knees bent and feet flat on the ground. Place a foam roller horizontally on the ground behind you, perpendicular to your body. Slowly lie back onto the foam roller, positioning it underneath your upper back, just below your shoulder blades. Support your head with your hands, interlacing your fingers and placing them behind your head. Avoid putting too much weight on your neck. Engage your core muscles to stabilize your spine and maintain a neutral position throughout the exercise. Extend your arms straight out to the sides, palms facing up. This helps to open up the chest and shoulders. Using your legs, gently push against the ground to roll the foam roller up and down your upper back, focusing on the thoracic spine. Move slowly and deliberately, allowing the foam roller to apply pressure to different areas of your upper back. Pay attention to any areas of tightness or tension, and spend extra time rolling over those areas to help release muscle tension. Once you find a tender spot or area of restriction, pause and focus on extending your upper back over the foam roller. Slowly arch your back over the foam roller, allowing your chest to open up and your shoulder blades to move apart. Hold this extended position for a few seconds, focusing on breathing deeply into your chest to facilitate the stretch. Continue rolling and extending your upper back over the foam roller for 1-2 minutes, gradually working your way up and down the thoracic spine. Remember to maintain a slow and controlled pace, and listen to your body's feedback to determine how much pressure to apply. Breathe deeply and slowly throughout the exercise, inhaling as you extend your spine over the foam roller and exhaling as you release the stretch.

Kettlebell One-Arm Snatch

Steps : 1.) To begin this exercise; start off by placing a kettlebell in front of your feet and bending down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then with the momentum of the swing, push your hips and knees up allowing the kettlebell to be overhead pressed. 3.) Hold this position for a few seconds. 4.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Decline Oblique Crunch

The decline oblique crunch is a version of the decline crunch exercise that isolates the oblique muscles of the abdominals. Steps : 1.) Start by lying on a decline bench face up, placing your feet securely under the pads, and positioning your hands either across your chest or on either side of your head. 2.) Raise your shoulders and chest up, keeping your back straight and bringing your left elbow to your right knee, while slowly crunching your abs. 3.) Pause for a moment and then return to the starting position. 4.) Lay back fully and repeat with your right elbow to your left knee. 5.) Repeat for as many reps and sets as desired.

Straight Arm Plank

The straight arm plank exercise is a great way to improve core strength. Begin in a kneeling position. Position the hands out in front of the body slightly wider than shoulder width. At the same time extend the legs out behind you. Separate the legs slightly. Hold the position for desired time.

Cable One-Arm Tricep Extension

Steps : 1.) Start by placing a handle on a low cable pulley machine and putting a flat bench in front of the machine. 2.) Stand up straight with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position.

Dumbbell One-Arm Tricep Kickback

Steps : 1.) To begin this exercise; start off with a dumbbell in one hand, bend your knees and bring your upper body down and forward. 2.) Keep the arm with the dumbbell at your waist and the other on your thigh for support. 3.) Extend the arm with the dumbbell and lift the weight up and behind your back squeezing your triceps tightly. 4.) Hold the position for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed and alternate arms.

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.

Dumbbell One-Arm Incline Curl

Steps : 1.) Start by setting up an adjustable bench to an incline level so that you can comfortably rest your arm down the back of the headrest. 2.) Grab a dumbbell in one arm and extend it over the bench so that your forearm and tricep are rested upon the bench. 3.) Hold onto the top of the bench with the opposite arm to stabilize your body and to balance the weight. 4.) Slowly elevate the dumbbell up towards your shoulder, isolating the bicep and squeeze your muscle. 5.) Hold this position for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired. Tips 1.) Perform this exercise in a slow controlled manner for best results.

Dumbbell Hammer Curl to Press

The dumbbell hammer curl to press is a compound exercise that targets multiple muscle groups, primarily the biceps, shoulders, and triceps. Stand up straight with a dumbbell in each hand, palms facing towards the body. Keep your feet shoulder-width apart for stability. Ensure your core is engaged and your back is straight. Begin by performing a standard dumbbell hammer curl. Exhale and slowly bend your elbows, curling the weights upwards towards your shoulders. Keep your upper arms stationary and only move your forearms. Contract your biceps at the top of the movement, then slowly lower the dumbbells back down to the starting position while inhaling. Once you've completed the hammer curl, instead of lowering the dumbbells completely, press the dumbbells overhead by straightening your arms. Extend your elbows fully without locking them at the top of the movement. Keep your core engaged and avoid overarching your lower back. Pause briefly at the top of the movement, feeling the contraction in your shoulders and triceps. In a controlled manner, lower the dumbbells back down to the starting position by bending your elbows and bringing the weights back to shoulder height. Complete the desired number of repetitions, ensuring proper form and control throughout the exercise.

Dumbbell Decline Bench Lunge

Steps : 1.) Start by setting up a decline bench in front of you, placing your right foot on the bench keeping your leg extended and holding a dumbbell at your sides. 2.) Then slowly, while keeping your balance, lunge forward and squat down so that you feel a stretch in your quads, hold for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.