Exercise Database

Kneeling Forearm Stretch

Steps : 1.) To begin this exercise; start your body off in a kneeling position with your palms flat facing forward. 2.) After you have gotten into position, lean back keeping your palms on the floor until you feel a stretch in your forearms. 3.) Hold this position for up to 25-seconds and then return back. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Incline Spider Curl

The dumbbell incline spider curl exercise uses an incline bench to target the bicep muscles and build bigger arms. Steps : 1.) Start by adjusting an incline bench to a 45-degree angle. 2.) Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support. 3.) Allow your arms to hang down at your sides. 4.) Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps. 5.) In a controlled manner lower the weight and repeat.

Cable Rope Row to Neck

Steps : 1.) To begin this exercise; start off by sitting down on a low pulley row machine and grab the ends of the rope with a palms-down grip keeping your back straight and knees slightly bent. 2.) Take the rope and start to lift it towards your neck, bending your elbows on the way up keeping your arms parallel to the floor. 3.) Hold this position for a few seconds then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed

Kettlebell Alternating Floor Press

Steps : 1.) To begin this exercise; start off with your back flat on the floor with kettlebells in each hand next to your shoulders. 2.) Take one of the kettlebells and place it upon your chest and the other facing forward. 3.) Push both kettlebells above your chest, the lower one kettlebell to your chest and return it back to the starting position followed by alternating the exercise with the other arm. 4.) Repeat this exercise for as many repetitions as needed.

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.

Barbell Rear Press

Steps : 1.) To begin this exercise; start of with a weighted barbell and rest it on your shoulders behind your neck. 2.) Take the barbell and extend it overhead by pushing your arms upward. 3.) Hold onto this position for a few seconds 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Alternating Press

Steps : 1.) Start by standing up straight, holding a dumbbell in both arms at shoulder level next to your head. 2.) Slowly extend one of your arms overhead, squeezing in your shoulder 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.

Trap Bar Squat

The trap bar squat is an effective exercise for building lower body strength and muscle mass, and it can be a good alternative for individuals who have difficulty performing traditional back squats due to mobility restrictions or discomfort. Position the trap bar on the ground in an open area with the handles parallel to each other. Step into the center of the trap bar so that it's aligned with your feet. Stand with your feet hip-width apart or slightly wider, toes pointed slightly outward. Bend at the hips and knees to grasp the handles of the trap bar with a neutral grip (palms facing each other). Ensure your grip is firm and secure on the handles. Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Initiate the squat movement by bending at your hips and knees simultaneously, as if you were sitting back into a chair. Lower your body down until your thighs are parallel to the ground, or as low as you can comfortably go while maintaining proper form. Keep your knees tracking in line with your toes and avoid allowing them to collapse inward. Press through your heels and drive your hips forward as you straighten your legs and return to the starting position. Keep your chest up and your back straight throughout the movement to maintain a neutral spine alignment.

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.

Dumbbell Deltoid Raise

Steps : 1.) To begin this exercise; start off by holding two dumbbells in front of your pelvis with your palms facing your thighs. 2.) Take the dumbbells and raise them in a semicircular motion so that they are overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cable One-Arm Reverse Curl

Steps : 1.) Start by setting up a handle on a low pulley cable machine and grabbing the handle with one hand with your elbow rested at your side. 2.) Keeping your body straight, slowly elevate the handle up towards your shoulders, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) 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.

Bent Knee Hip Raise

The bent knee hip raise exercise is a great exercise to target the abdominals and for core development. Steps : 1.) Start off lying on your back with your arms outstretched to your sides. 2.) Bend your knees at a 60-degree angle and hold your feet up just off the floor. 3.) Keeping your back and arms down, raise your hips up and off the floor so that your knees are over your chest. 4.) Contract your abs for a moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Shoulder Circles

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Slowly roll your shoulders up, then back and down, feeling a stretch in the muscles. 3.) Repeat for as many reps and sets as desired.

Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you and placing one of your legs behind you in the middle of the bench as this will be your starting position. 2.) Cross your arms in front of you and slowly lower your body down towards the floor, bending with your front leg until your knee is parallel with the floor and hold for a count. 3.) 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.

Dumbbell Seated Alternating Arnold Press

Steps : 1.) Begin seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing in towards your body. 3.) From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position and repeat with the opposite hand. 5.) Repeat for as many reps and sets as desired.

Weight Plate High Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a weight plate together with both hands at waist level. 2.) Slowly, while squeezing your shoulders, elevate the weight plate above your head and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.