Exercise Database

Dumbbell Bicep Curl (Supine)

The dumbbell lying supine biceps curl machine exercise is an advance exercise where you lie down to isolate and target the bicep muscles Steps : 1.) Start off lying on a flat bench with your head at one end and your feet planted firmly on the floor at the other end. 2.) Grabbing a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench. 3.) Slowly raise your arms up until they are level with your chest, then curl the dumbbells twisting your palms so your forearms touch your biceps. 4.) Hold this position for a count, isolating the bicep muscle and squeezing. 5.) Slowly lower your arms to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell High Curl

Steps : 1.) Stand up straight with a dumbbell in each hand, keeping feet about shoulder width apart, bringing your arms up to shoulder level and extend out in a "T" shape. 2.) Then slowly curl your biceps so that the dumbbells are brought to your head, isolating the muscle, and keeping your arms at shoulder level during the entire motion. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Suitcase Carry

This exercise can be performed using a kettlebell or depending on what equipment you have either a dumbbell or weight plate. Stand next to the kettlebell with your feet shoulder-width apart. Hinge at your hips and bend your knees slightly to reach down and grab the kettlebell handle with one hand. Keep your back straight, chest up, and core engaged. With a firm grip on the handle, lift the kettlebell off the ground. Brace your core to stabilize your spine as you lift. Once the kettlebell is off the ground, stand up tall with your shoulders back and down. Keep the kettlebell close to your body, avoiding any leaning to the side. Keep your shoulders square and level throughout the exercise. Avoid leaning away from the kettlebell side or allowing your torso to tilt. Begin to walk slowly and steadily while holding the kettlebell in one hand. Take short, controlled steps, ensuring that your core remains engaged and your posture stays upright. Walk for a predetermined distance or time, depending on your fitness level and goals. After completing the designated distance or time, carefully lower the kettlebell back to the ground. Take a moment to rest and reset your posture. Repeat the exercise on the opposite side by picking up the kettlebell with your other hand and performing the carry in the same manner.

Weight Plate Neck Extension (Prone)

Steps : 1.) To begin this exercise; start off by lying face down on a flat bench holding a weight plate behind your head. 2.) With the plate rested behind your head, slowly lower your neck down squeezing your shoulders and keeping the plate pressed. 3.) Then return back up to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Tricep Extension (Supine)

Steps : 1.) Start by laying with your back on a flat bench with your legs in front of you, holding a single dumbbell up above your chest. 2.) Slowly lower the dumbbell to your head, bending only at your elbows and squeezing your triceps, until the dumbbell almost touches your head. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Kickback

Steps : 1.) Begin by sitting up straight on a flat bench with your feet shoulder width apart, holding a dumbbell in each hand. 2.) Move your back down towards the floor so that your chest is resting on your thighs, bring the dumbbells to your sides and tuck your upper arms towards your body. 3.) Slowly raise one dumbbell up behind you until your arm is fully extended and squeeze your tricep. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

EZ Bar Bent-Over Row (Reverse Grip)

Steps : 1.) Start by setting up an EZ bar with as much weight as you can handle and placing it in front of you, keeping your feet shoulder width apart and arms at your sides. 2.) Squat down and grab onto the bar with a reverse grip, then while keeping your back straight, stand up so that you are holding the bar against your waist. 3.) Slightly bend your knees, keep your back straight, then let the barbell slowly lower beneath your knees. 4.) Slowly pull the bar back up just below your chest, squeezing with your back and feeling a stretch, then hold for a count and return back to the starting position. 5.) Repeat for as many reps and set as desired.

Weight Plate Hand Squeeze

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your side and one arm holding a weight plate at hip level. 2.) Lower the weight down so that your fingers are nearly extended but you are still able to hold onto the weight and hold this position for a count. 3.) Raise the plate back up to the starting position and 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.

Upward Facing Dog

Steps : 1.) Start off by laying face down with your forehead touching the floor and keeping your feet close together. 2.) Keep your fingertips at shoulder level, raise your elbows up in the air then slide your shoulder blades down towards your hips. 3.) Then straighten out your arms, lift up your head, shoulders and chest up towards the ceiling. 4.) Hold this position for 5 to 10 breaths and return back to the starting position.

Upward Stretch

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Extend both of your hands up above your head, touching your palms together and then push your hands up and back keeping your back straight through the motion. 3.) Hold this position for 15 to 30 seconds, feeling a stretch in your shoulders, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Decline Reverse Crunch

The Decline Reverse Crunch is a challenging variation of the reverse crunch that targets the lower abdominal muscles more intensely due to the added resistance of the decline angle. Here’s how to perform a Decline Reverse Crunch correctly: Setup: Find a decline bench and set it at a moderate angle. Lie down on the bench with your head positioned at the higher end and your feet at the lower end. Grip the handles or the sides of the bench above your head for support. Starting Position: Bend your knees and lift your legs so that your thighs are perpendicular to the bench and your shins are parallel to the bench (90-degree angle at the hips and knees). Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Using your lower abdominal muscles, lift your hips off the bench and curl your pelvis towards your chest. Your knees should move towards your face. Exhale as you lift your hips. Top Position: At the peak of the movement, your hips should be off the bench, and your lower back should be slightly lifted. Your knees should be close to your chest. Hold this position briefly, ensuring a strong contraction in the lower abs. Returning to Start: Slowly lower your hips back down to the bench in a controlled manner, resisting the urge to let gravity drop your legs. Inhale as you lower your hips back to the starting position.

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.

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.

Leg Raise with Hip Thrust

Steps : 1.) Start by laying with your back flat on a bench, head rested upon the one end and holding onto the bench below 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.

Dumbbell Alternating Tricep Extension

Steps : 1.) Start by laying down on flat bench with your feet on the floor in front of you, holding a dumbbell in each hand in a neutral grip elevated above your head. 2.) Slowly extend one arm upward. Maintain the same elbow position during the movement. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Barbell Tricep Press (Supine)

The barbell lying triceps press is a great exercise for building and strengthening the triceps. Steps : 1.) Start by lying on a flat bench with your head at one end and feet planted firmly on the floor at the other end. 2.) Grab a EZ or Curl bar with an overhand grip and raise the bar straight up over your shoulders, keeping your elbows close in. 4.) Slowly lower the bar in an arc over your head until you feel a stretch in your tricep muscle. 5.) Return the bar to the starting position. 6.) Repeat for as many reps and sets as desired.

Side Plank Hip Abduction

The side plank with leg lift is an advanced variation of the traditional side plank exercise that targets the obliques, shoulders, hips, and glutes while also engaging the outer thigh muscles. Begin by lying on your side on a mat or soft surface. Align your body so that your elbow is directly beneath your shoulder. Stack your feet on top of each other and 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 bottom hand (the one closest to the ground) flat on the mat, with your fingers spread wide for stability. Keep your elbow directly under your shoulder to support your upper body. Lift your top leg (the one not in contact with the ground) upward while keeping it straight. Lift your leg as high as you can comfortably, focusing on using the muscles on the side of your hip (abductors) to perform the movement. Keep your foot flexed and your toes pointing forward throughout the exercise. Once you reach the top position of the leg lift, hold it for a brief moment, squeezing your glutes and outer thigh muscles to maximize engagement. Focus on maintaining stability in your core and not allowing your hips to sag or rotate backward. Slowly lower your top leg back down to meet your bottom leg, returning to the starting position of the side plank. Keep the movement controlled and avoid letting your leg drop too quickly or bounce off the ground. Perform the leg lift movement for the desired number of repetitions on one side before switching to the other side.