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.

Trap Bar Overhead Press

Performing a trap bar overhead press is an effective way to build shoulder strength and stability, as well as engage the triceps and upper chest muscles. Begin by standing inside the trap bar with your feet shoulder-width apart. Position the handles of the trap bar so that they're in line with your shoulders. Grip the handles firmly with an overhand grip, palms facing forward. Engage your core muscles to stabilize your torso. Bend your knees slightly and push through your heels to lift the trap bar off the ground. Keep your back straight and chest up as you lift the trap bar to the starting position, just above your shoulders. Your elbows should be bent and pointing forward, with your upper arms parallel to the ground. Once you're in the starting position, exhale and press the trap bar directly overhead by extending your arms. Keep your core tight and maintain a neutral spine throughout the movement. As you press the trap bar overhead, avoid leaning back excessively or arching your lower back. Fully extend your arms at the top of the movement, but avoid locking out your elbows. Keep your head in a neutral position, looking straight ahead or slightly upward. Inhale and slowly lower the trap bar back down to the starting position, controlling the descent. Keep your elbows slightly bent as you lower the trap bar to maintain tension in your muscles. Lower the trap bar until your elbows are at about 90 degrees, or slightly below shoulder level. Aim to perform 8-12 repetitions per set, depending on your strength and fitness level. Start with a weight that allows you to maintain proper form and gradually increase the weight as you become stronger. Inhale as you lower the trap bar. Exhale as you press the trap bar overhead.

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.

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.

Iron Cross Stretch

Steps : 1.) Begin by laying flat on your back in a cross position so that you are forming the "T" shape, arms out to the sides and legs together. 2.) Slowly kick one leg towards the opposite hand through a rotation in your lower back and hips. 3.) Hold onto this position for 15 to 30 seconds and then repeat for as many reps and sets as desired.

Dumbbell Rotational Row

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with an overhand grip. 2.) Slowly and slightly lower your back towards the ground so you feel tension in your lower back and then slowly elevate the dumbbells up towards your chest. 3.) Squeeze your back in the process while turning your wrists so that they are in an upright position, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Wrist Curl (Palms Down)

Steps : 1.) Start out by placing two dumbbells on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Grab the dumbbells and bring it up so that your forearms are resting on your thighs with palms facing downward. 4.) The weights should be hanging over your knees as this will be your starting position. 5.) Slowly curl your wrist upwards while exhaling until you feel a stretch in your forearm muscles. 5.) Hold for a count and then slowly lower your wrist back down to the starting position while inhaling. 6.) Repeat for the desired amount of reps and sets. Tips : 1.) Refrain from moving your forearms during this exercise. 2.) Make sure that you are only feeling a stretch in the forearm muscles. 3.) It is important to isolate the muscle during this exercise

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.

Sphinx

Steps : 1.) Start off by lying prone on the ground or a mat with your hands and forearms firmly on the floor. 2.) Pressing your pelvis on the mat, extend your upper body up to the ceiling, holding onto this position for a few seconds then returning back to the starting position. 3.) Repeat this pose for a few times to be able to stretch out your back.

Cable Crunch Kneeling Rotation

Steps : 1.) Start by connecting a rope attachment to a high pulley cable machine, grabbing the rope with both hands and move into a kneeling position on the floor. 2.) Position the rope behind your head with your hands by your ears, then contract your abs as you pull downward on the rope in a crunch movement until your elbows touch your knees. 3.) Hold this position for a count and then return back up to the starting position and 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.

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

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.

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.

Cable Tricep Kickback

Steps : 1.) Start by setting up a low pulley cable machine with either a long rope or two single grip handles. Next, grasp either the rope or handles with a neutral grip, and take a few steps back from the machine. 2.) Slowly bend at your knees and lower your body towards the floor so that your back is parallel to the floor and elbows are tucked in at your sides. 3.) Then extend both arms far back as possible, squeezing your triceps, 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 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 Seated Single-Leg Calf Raise

The seated single-leg calf raise exercise is a version of the calf raise that targets each leg individually and helps strengthen the calf muscles. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Sit on the bench with a dumbbell resting in a vertical position on top of the knee. Keep the ball of one foot on the block. 3.) Slowly raise and lower your heel up as high as possible without lifting your foot off the block, feeling a stretch in your calf muscles. 4.) Switch feet and repeat for as many reps and sets as desired.

Barbell Push Press Behind the Neck

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck. 2.) Bend your knees slightly and explode upward using your upper legs to overhead press the barbell above your head. 3.) Lower the bar slowly back down to your shoulders. 4.) Repeat this exercise for as many repetitions as needed.