Exercise Database

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.

Dumbbell Cuban Press

The Dumbbell Cuban Press is an excellent exercise for targeting the shoulders, particularly the rotator cuff muscles, and enhancing shoulder stability and mobility. Here’s a step-by-step guide to performing the exercise correctly: Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your arms should be down by your sides with your palms facing your body (neutral grip). Starting Position: Raise the dumbbells by performing an upright row: lift your elbows up and to the sides until the dumbbells are at shoulder height. Your elbows should be higher than your wrists, and your upper arms should be parallel to the floor. Rotate your shoulders to bring the dumbbells into a “goalpost” position, with your elbows bent at 90 degrees and your forearms parallel to the floor. Your palms should now be facing forward. Executing the Press: Press the dumbbells overhead by extending your arms. Ensure your wrists, elbows, and shoulders are in alignment throughout the movement. Fully extend your arms at the top, but do not lock your elbows. End Position: Hold the top position for a brief moment to maximize the contraction in your shoulder muscles. Return to Starting Position: Lower the dumbbells back down to the “goalpost” position by bending your elbows. Rotate your shoulders to return the dumbbells to the upright row position. Lower the dumbbells back to your sides to complete one full repetition.

Reverse Hyper (Flat Bench)

Steps : 1.) Begin by laying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. 2.) Once in position, pull your legs up towards the ceiling until you feel tension in your glutes. 3.) Hold for a two count before bringing your legs back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Sumo High Pull

Steps : 1.) To begin this exercise; start off by taking a kettlebell and keeping it in between your legs. 2.) Bend down as you would in a normal squat position but lower until you are in a sumo stance. 3.) Keeping your back and chest straight while bending your knees, pick up the kettlebell and extend your hips up while pulling the kettlebell upward. 4.) Raise your elbows in the process until they are at shoulder level 5.) Hold for a few seconds and return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Cable Wrist Curl (Reverse Grip)

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine, sit on a bench positioned in front of the machine and grab the bar using a reverse shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up so that you feel a stretch in your arms, 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.

Chest and Shoulder Stretch

Steps : 1.) Start off standing up straight with your feet shoulder width apart, holding either a broom or a bodybar in between your hands. 2.) With a wide grip on the pole, hold it in front of you with your palms face down and then lift it up slowly behind your head. 3.) Arch your shoulders back and continue to extend your arms until you feel a stretch on your chest then hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many reps and duration as desired.

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.

Abdominal Pendulum

Steps : 1.) Begin by laying with your back flat on the floor, your legs together extended out in front of you and your hands placed out to your sides so that you are in a "T" position. 2.) Slowly lift your legs up and over your body so that you are creating a right angle to the floor, then twisting only at your hips, lower your feet slowly to the floor to your right without losing any control. 3.) As soon as you feel a stretch in your obliques, return to the starting position and repeat on the opposite side. 4.) Repeat for as many reps and sets as desired.

Cable Oblique Crunch

Steps : 1.) Start by standing with your side next to a high pulley cable machine with a grip attachment connected to the machine. 2.) Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side. 3.) Slowly pull down and rotate the body with the arm grasping the cable with your obliques until you feel a stretch in your core. 4.) Return back to the starting position and switch to the opposite side. 5.) Repeat for as many reps and sets as desired.

Donkey Calf Raise

This is and old school gym exercise which requires the assistance of another person. This is an advanced exercise and not recommended for beginners. The donkey calf raise exercise is an old school gym exercise that requires (at times) the assistance of another person and is an advanced exercise that targets the calf muscle. Steps : 1.) Start by bending at your waist and lean your arms against a weight rack or bench that is waist height. 2.) Have a partner sit on top of your lower back or place a weight plate on your back for resistance. 3.) Raise up on your toes leaning slightly forward until you feel a stretch in your calve muscles. 4.) Pause at the top and then lower your heels to the floor. 5.) Repeat for as many reps and sets as desired.

Machine Single-Leg Press

Steps : 1.) Start by sitting on a leg press machine with one leg positioned off to the side and the other rested on the platform in front of you with a wide stance. 2.) Slowly push up against the platform, fully extending your leg and squeezing your hamstrings on the motion upward. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

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.

Band Reverse Fly

A Band Reverse Fly is an excellent exercise for targeting the posterior deltoids, rhomboids, and upper back muscles. It's particularly useful because it can be done almost anywhere with minimal equipment. Here's how to perform the exercise correctly: Set Up: Secure the resistance band to a stable anchor point at about chest height. This could be a door, a sturdy pole, or any fixed object. If you don’t have an anchor point, you can hold the band with your hands. Position Yourself: Stand facing the anchor point with your feet shoulder-width apart. Hold one end of the band in each hand. If the band isn't anchored, hold the middle of the band in each hand with some tension. Starting Position: Step back to create tension in the band when your arms are extended in front of you at shoulder height. Keep a slight bend in your knees and hinge slightly forward at the hips. Engage your core to maintain a stable position. Your arms should be extended straight in front of you, with your palms facing each other or slightly downward. Execution: With a slight bend in your elbows, pull the band apart by moving your arms out to the sides. Focus on squeezing your shoulder blades together. Keep your movements controlled and focus on using your upper back and shoulder muscles to move the band. Ending the Movement: Continue pulling until your arms are out to the sides and in line with your shoulders, forming a "T" shape with your body. Hold for a brief moment to maximize the contraction. Return to Starting Position: Slowly return your arms to the starting position in a controlled manner, maintaining tension in the band throughout the movement.

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

Dumbbell External Rotation

Steps : 1.) Start by laying on your side on a flat bench with one arm holding a dumbbell against your chest and the other arm extended in front of you holding to the bottom of the bench. 2.) Bend your elbow that is holding the dumbbell so that it is in a 90 degree angle then while keeping this position. 3.) Slowly rotate your forearm externally so that the dumbbell is lifted up from the chest position and is perpendicular to the floor. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

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.