Exercise Database

Cable Incline Pulldown (Supine)

Steps : 1.) To begin this exercise; start off by lying back flat on an incline bench facing away from the pulley machine. 2.) Take the bar from the pulley machine and extend it in front of you and down until its right above your thighs. 3.) Then return back to the starting position slowly, squeezing your back tightly as you reach the start. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Bench Press

The dumbbell one arm bench press is a very advanced exercise that is mostly used by body builders and power lifters to build stronger pectoral muscles. Steps : 1.) Start off lying with your back flat on the bench with your feet placed firmly on the floor in front of you. 2.) Grab a dumbbell in one hand and bring it up to the side of your chest as this will be your starting position. 3.) Once in position, extend your arm straight out in front of you, pressing the dumbbell up until your arm is straight, elbow is locked and you feel a stretch in the chest muscle. 4.) Hold this position for a count and then in a controlled motion, lower the weight back down to the starting position. 5.) Switch arms and repeat for as many reps and sets as desired.

Tuck Crunch

Steps : 1.) Start by lying down with your back on the floor or an exercise mat, with your arms lying across your sides and palms facing down. 2.) Once in position cross your legs at your ankles and slowly elevate your legs up in the air until your thighs are perpendicular to the floor. 3.) Next cross your arms on your chest as if you were doing sit ups and perform crunches while maintaining your leg position. 4.) Repeat for as many reps and sets as desired.

Barbell Bench Squat

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck. 2.) Bend at your knees and start to sit back with your hips as you go down for a standard squat, keeping your back and chest straight out. 3.) Continue on with the squat until your hamstrings and glutes are rested upon the box and hold on for a few seconds. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

Machine Inverted Row (Feet Elevated)

The body row exercise is a great overall exercise for the chest, back and core muscles and you should use either a smith machine or stable weight rack to perform this exercise. Steps : 1.) Start by lying under a bar so that it is aligned at mid chest level with your feet positioned across a bench. 2.) While keeping your abs drawn tightly in and your back flat, use your arms and row your body up towards the bar until you start to feel a stretch in your chest. 3.) Hold this position for a count then slowly return back to the start in a controlled motion. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Make sure that the rack or the smith machine is stable before you perform the exercise.

90/90 Hamstring Stretch

Steps : 1.) To begin this exercise; start off lying flat on your back with one leg extended out and with your other leg bend it and grab the knee with your hands. 2.) Take the leg that is being bent and extend it straight into the air and hold onto the position for up to 15 seconds and then alternate legs. 3.) Repeat this exercise for as many repetitions as needed

Barbell Preacher Curl (Overhand)

Steps : 1.) Sit on preacher bench placing back of arms on pad. 2.) Grasp curl bar with a shoulder-width overhand grip. 3.) Raise bar until forearms are vertical. 4.) Lower barbell until arm is fully extended. 5.) Repeat for the desired amount of reps.

Dumbbell Push Press

The dumbbell push press is a compound exercise that targets multiple muscle groups, including the shoulders, triceps, and core. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Your palms should be facing inward, and your elbows should be bent with your upper arms parallel to the floor. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. Keep your chest up and shoulders back. Bend your knees slightly and lower your body into a partial squat position. Keep your weight in your heels, and ensure your knees do not extend beyond your toes. Explosively extend your knees and hips to drive the dumbbells upward. This generates momentum to help press the weights overhead. As you drive upward, straighten your arms and press the dumbbells overhead until your arms are fully extended. Once your arms are fully extended overhead, lock out your elbows and hold the weights briefly at the top of the movement. Slowly lower the dumbbells back to the starting position by bending your elbows and allowing your arms to come back down to shoulder height. Control the descent of the weights to avoid any sudden jerking or swinging motions. Perform the push press for the desired number of repetitions, focusing on maintaining proper form and control throughout each repetition.

Cable Drag Curl

Steps : 1.) Start by standing up straight in front of a low pulley cable machine with a straight bar attached to the machine, with your arms rested at your sides and feet flat on the floor. 2.) Grab the bar in an underhand grip then slowly, keeping the bar as close as possible to your body, raise it up towards your shoulders, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Romanian Deadlift From Deficit

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip and standing upon an elevated platform. 2.) Bend down at the knees with your back straight, chest out and head facing forward and pull up on the barbell with the driving force from your heels. 3.) As you lift the barbell up, keep your back straight and pull up. 4.) When the barbell crosses your knees, keep your body straight, chest up holding onto the barbell so you don't strain your muscles. 5.) Repeat this exercise for as many repetitions as needed

Standing Trunk Rotation

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your hands rested upon your hips. 2.) Slowly twist at your waist so that you feel a stretch in your middle to lower back. 3.) Hold for 15 to 30 seconds, return to the starting position and repeat with the opposite side. 4.) Repeat for as many reps and long as you desire.

Toe Touch Stretch

Steps : 1.) Start by standing up straight with your feet hip-width apartr and arms by your side. 2.) Slowly bend at your waist, keeping a slight bend in your legs straight, and let your body hang down in front of you, hands reaching down towards the ground. 3.) Hold onto this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and however long you desire.

Cable Preacher Curl

The cable preacher curl exercise uses a special bench to support the triceps and isolate the biceps to build toner and bigger arms. Steps : 1.) Start by placing a padded preacher arm curl bench in front of a cable machine and attaching a short bar to the bottom pulley. 2.) Rest your arms against the bench and extend them fully. 3.) With a narrow grip, grab the bar underhand (palm up) and pull it towards your head. 4.) Hold for a count, isolating and squeezing the biceps, and then lower the bar back to starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Landmine Double Arm Row

Incorporating the landmine double-arm row into your workout routine can help strengthen your upper back muscles, improve posture, and enhance overall upper body strength and stability. 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 facing the landmine with your feet shoulder-width apart, knees slightly bent, and your torso leaning slightly forward. Grab the end of the barbell with both hands, palms facing each other, and arms extended straight down. This will be your starting position. Initiate the rowing motion by pulling the barbell upward toward your lower ribcage, bending your elbows and keeping them close to your body. Squeeze your shoulder blades together as you pull, engaging the muscles of your upper back. Aim to bring the barbell up until it touches your lower ribcage or until your elbows are fully bent. Slowly lower the barbell back down to the starting position, fully extending your arms and allowing the weight to hang straight down.

Bird Dog Elbow to Knee

The bird dog elbow to knee exercise is a dynamic core exercise that targets the abdominal muscles, lower back, and stabilizing muscles throughout the body. Begin on your hands and knees on a mat or soft surface. Your hands should be directly under your shoulders, and your knees should be under your hips, forming a tabletop position. Engage your core muscles to maintain a neutral spine position, keeping your back flat and avoiding overarching or rounding. Extend your right arm straight out in front of you, parallel to the ground, while simultaneously extending your left leg straight back behind you, parallel to the ground. Your arm and leg should be fully extended, forming a straight line with your body. From the extended position, simultaneously bend your right elbow and your left knee, bringing them towards each other under your body. Aim to touch your right elbow to your left knee underneath your torso, or as close as possible without compromising form. Contract your abdominal muscles as you perform this movement, feeling the crunch in your core. Fully extend your right arm and left leg back out to the starting position, returning to the tabletop position. Repeat the movement on the opposite side, extending your left arm and right leg this time. Bring your left elbow to your right knee underneath your body, then return to the starting position. Exhale as you bring your elbow to your knee, engaging your core muscles. Inhale as you extend your arm and leg back out to the starting position.

Kettlebell Thruster

Steps : 1.) To begin this exercise; start off clean pressing two kettlebells to your shoulders. 2.) With the kettlebells in the pressed position, squat down using your hips and knees keeping your back straight as possible. 3.) As you reach a full squat position, thrust upward using the force from your heels to overhead press both kettlebells and extending your arms straight up. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Weighted Bench Dip

Steps : 1.) Sit on inside of one of two benches placed parallel, slightly less than leg's length away. 2.) Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight. 3.) Perform a dip lowering your self while inhaling. 4.) Lift your self back up and exhale at same time. 5.) Repeat for the desired amount of reps.

Kettlebell Figure Eight

Steps : 1.) To begin this exercise, take one kettlebell and place it between your legs, bending over and pressing your glutes out, keeping your back flat. 2.) Take the kettlebell and pass it between the legs to your other hand that is behind the legs. 3.) Repeat this motion with a figure eight motion. 4.) Repeat this exercise for as many repetitions as needed. 5.) You can also alternate the direction of which the kettlebells are passed between the legs.