Exercise Database

Dumbbell One-Arm Shoulder Press

The Dumbbell One-Arm Shoulder Press is an excellent exercise for building shoulder and tricep strength and stability. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart, or sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in one hand at shoulder height with your palm facing forward and your elbow bent at a 90-degree angle. Your other hand can rest on your hip or be used for balance. Engage Your Core: Engage your core muscles to maintain a stable torso and avoid arching your back during the press. Press the Dumbbell Up: Press the dumbbell overhead by extending your arm until it is fully extended but not locked out. Your palm should still be facing forward at the top of the movement. Keep your movements controlled and steady, ensuring that you do not lean to the side or use your legs to assist in the lift. Lower the Dumbbell: Slowly lower the dumbbell back to the starting position at shoulder height, maintaining control and stability throughout the movement.

Barbell JM Press

Steps : 1.) To begin this exercise; start off placing your back flat upon a bench and position yourself just as if you were to perform a close grip bench press. 2.) The most important part is to make sure that the bar is above the upper part of your chest. 3.) The lower the bar down towards your chest just as if you were performing a lying triceps extension. 4.) Then use your triceps to push the bar back up into position. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Landmine Kneeling One-Arm Press

The barbell landmine kneeling one-arm press is an excellent exercise for targeting the shoulders, triceps, and core 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. Kneel down in front of the landmine with your knees on the ground and your torso upright. With one hand, grip the end of the barbell that's loaded with weights. Hold the barbell at shoulder height, palm facing inward, with your elbow bent and your forearm perpendicular to the ground. This will be your starting position. Brace your core to maintain stability throughout the movement. Press the barbell upward by extending your arm fully overhead. Keep your elbow close to your body as you press. Once your arm is fully extended, pause briefly at the top of the movement to engage your shoulder and tricep muscles. Slowly lower the barbell back to the starting position under control, bending your elbow and bringing the weight down to shoulder height.

Rotational Crunch

Steps : 1.) Start by laying with your back flat on the ground, knees bent and arms at your sides. 2.) Place one leg on top of the other with the lifted leg's ankle rested upon the bent knee and place your hands, interlocking your fingers, behind your head for support. 3.) Slowly twist the elbow on the opposite arm towards the elevated leg until you feel a stretch in your abs. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Aerobics

Aerobic Exercise focuses upon cardiovascular fitness, muscle strength and endurance by performing aerobic workouts.

Dumbbell Preacher Hammer Curl

The dumbbell preacher hammer curl exercise combines a hammer curl with a preacher bench to isolate the bicep muscle and build bigger arms. Steps : 1.) Start off by adjust the seat of the bench so your arms are level with the top of the bench. 2.) Grab a dumbbell in each hand with your palms facing each other, shoulder-width distance apart and extend your arms fully along the bench. 3.) Keeping your arms and elbows on the bench at all times, curl the dumbbells up towards your head, squeezing and isolating the bicep. 4.) Hold for a count and then lower the bar back to starting position. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Tricep Pushdown (Reverse Grip)

Steps : 1.) Start by setting up a handle on a high cable pulley machine, then face the machine and grab the handle with an underhand grip. 2.) Pull down so that your elbow is tucked in at your side and hand is around chest level, then slowly extend your arm down as far as possible, squeezing your tricep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Assisted Pull-Up (Hammer Grip)

Steps : 1.) Start by setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you, with a neutral hammer grip, and lift yourself up towards the ceiling. 3.) Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Ab Rollout

The Barbell Ab Rollout is a highly effective exercise that targets the entire core, particularly the rectus abdominis, obliques, and lower back. It also engages the shoulders and arms. Here’s how to perform a Barbell Ab Rollout correctly: Setup: Load a barbell with weight plates that can roll smoothly on the floor. Kneel on an exercise mat to protect your knees. Starting Position: Position the barbell in front of you and grip it with an overhand (pronated) grip, hands shoulder-width apart. Your shoulders should be directly over the barbell. Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Slowly roll the barbell forward, extending your arms and allowing your body to move forward as well. Keep your back straight and core tight. Roll out as far as you can while maintaining a straight line from your head to your knees (or toes if performing a more advanced variation). Avoid letting your hips sag or your back arch excessively. Breathing: Inhale as you roll out. Top Position: At the extended position, your body should be in a straight line, parallel to the floor, with your arms fully extended.Pause briefly, ensuring your core is fully engaged and your back is not sagging. Returning to Start: Using your core muscles, pull the barbell back towards your knees (or feet), rolling back to the starting position. Exhale as you return to the starting position.

Cable Standing Row

Steps : 1.) Start by standing in front of a low pulley cable machine and grabbing onto a narrow grip. 2.) Keep your knees bent and shoulder width apart then slowly pull the bar back, making sure that your elbows bend in towards the sides as you bring the bar in to your pecs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for as many reps and sets desired.

Cat Stretch

Steps : 1.) Start by kneeling down on the floor with your feet extended behind you and your hands flat on the floor at shoulder level. 2.) Slowly pull your belly in and round out your back, letting your head drop to the floor until you feel a stretch in your back muscles. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as long and many reps as desired.

Cable Kneeling Crunch

Steps : 1.) Begin by kneeling down on an exercise mat in front of a cable machine, grabbing a straight bar and keep your back straight. 2.) Slowly pull the handle down towards your knees using your abdominal muscles. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Bodyweight Step-Up

Steps : 1.) Start by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and step up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Hip Stretch

Steps : 1.) Start by sitting on the floor with one leg extended out in front of you, the other bent and crossed over the extended leg. 2.) Keep one hand on the floor and the other rested upon the bent knee. 3.) Slowly rotate your upper body in the direction of the bent leg until you feel a stretch on the lower back. 4.) Hold for 15 to 30 seconds then switch sides. 5.) Repeat for as many reps and duration as desired.

Cable Incline Press

Steps : 1.) Start by laying back on an incline bench facing away from a cable machine. 2.) Grab two cables and hold it both hands in an overhand grip, bringing the cables to about level with your pecs and elbows bent at 90-degrees. 3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.

Cable Behind the Back Wrist Curl

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, 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.

Wrist Roller

Steps : 1.) To begin, stand straight with feet shoulder length apart and grab a wrist roller using a palms down grip. 2.) Slowly lift both arms until they are fully extended and parallel to the floor in front of you. 3.) Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller. 4.) Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion to the starting position. 5.) Repeat for the desired number of reps and sets.

Smith Machine Decline Bench Press

Steps : 1.) Start off by taking a decline bench and placing it underneath a bar on a smith machine, lowering the bar so that it is just above chest level, and laying with your head facing the back of the machine. 2.) Once in position grab the bar and release it, extending your arms until they are straight but not locked, then lower the bar until your arms are at about level with 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.