Exercise Database

Barbell Rack Pull

Steps : 1.) Start by setting up a power rack with a barbell rested upon pins just below your knees and then position yourself right against the bar. 2.) Bend slightly in the knees just as in a deadlift position and while keeping your head looking forward, extend upward through your hips pulling the bar up until you lock with your knees. 3.) Straighten out, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kneeling Hip Flexor

Steps : 1.) Begin by kneeling on the ground or mat keeping one knee on the floor and the opposite knee bent and foot flat on the floor. 2.) Tighten up on your glutes and then do a pelvic tilt rocking on your back leg and hold for 15 to 30 seconds. 3.) Switch legs and repeat.

Kettlebell Front Squat

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Then squat down as low as you can as in a normal full squat and hold down for a few seconds when you reach the bottom. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Side-Lying Hip Abduction

Side-lying hip abduction is a simple yet effective exercise for targeting the muscles of the outer thighs (abductors), including the gluteus medius and minimus. Begin by lying on your side on a mat or other comfortable surface. Ensure your body is in a straight line from head to heels. Prop yourself up on your bottom elbow, which should be directly beneath your shoulder. Your forearm should be perpendicular to your body, with your hand resting on the mat for support. Stack your legs on top of each other, keeping them straight. Your top hand can rest on your hip or the floor in front of you for added support and stability. Activate your core muscles by drawing your navel toward your spine. This helps stabilize your torso throughout the exercise. Keeping your leg straight, slowly lift your top leg upward as high as you comfortably can without rotating your hips backward or leaning backward. Focus on using the muscles on the side of your hip (abductors) to lift your leg, rather than using momentum or swinging motions. Lift your leg in a slow, controlled manner, feeling the muscles on the side of your hip working to raise the leg. Avoid lifting your leg too high, as this can compromise your form and lead to strain on your lower back. At the top of the movement, pause briefly and squeeze the muscles on the side of your hip to maximize muscle engagement. Slowly lower your leg back down to the starting position, returning to the side-lying position with both legs stacked on top of each other. Keep the movement controlled, and avoid letting your leg drop too quickly or bounce off the mat. Perform the side-lying hip abduction for the desired number of repetitions on one side before switching to the other side.

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.

Barbell Wrist Curl (Palms Down)

Steps : 1.) Start by placing the barbell on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Use your hands to grab the barbell and bring it up so that your forearms are resting against your thighs with palms downward. 4.) Start out by curling your wrist upwards and exhaling. 5.) Slowly lower your wrist back down to the starting position while inhaling. (Do not move your arms or legs during the exercise.) 6.) Repeat for the desired amount of reps.

Machine Lat Pulldown (Reverse Grip)

Steps : 1.) Start by sitting on a lat pull down machine, grabbing the handles with an underhand reverse grip, keeping your knees positioned underneath the padding and feet flat on the floor. 2.) Once in position, slowly pull down on the handles and bring them down towards your sides, squeezing with your lat and back muscles. 3.) Hold for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Standing Leg Curl

The standing leg curl exercise works the hamstring as well as the muscles on the back of the thighs. Steps : 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled motion. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired.

Barbell Seated Press

Steps : 1.) Start seated at either the end of a flat bench or bench press set-up with your feet on the floor in front of you, holding a weighted dumbbell in front of your chest at shoulder level. 2.) Slowly elevate the barbell up and above your head, squeezing your shoulders on the push up, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Tricep Stretch

Steps : 1.) Stand straight up with your arms at your sides and feet close together. 2.) Reach up with both hands and extend them up and behind your head. 3.) Then with one of the hands, reach over and press upon the other hand, feeling an extension and stretch in your triceps. 4.) Hold onto this stretch for 15 to 30 seconds and repeat with the opposite arm.

Weight Plate Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in each hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plates in place, slowly shrug your shoulders as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Decline Bench Weighted Twist

Steps : 1.) Start by laying with your back flat on a decline bench holding a weight plate or dumbbell to your chest and placing your feet underneath the padded foot rests. 2.) While keeping your back straight, slowly lean up so that your back creates a 90-degree angle with the bench and push the weight out directly in front of you. 3.) Begin by twisting at your mid section bringing the weight over to one side until you feel a stretch in your abs, then return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Cable Rear Lateral Raise

The Cable Rear Lateral Raise is a great exercise for building strong shoulders and targeting the rear deltoids. Using a cable machine offers consistent resistance, making this exercise effective for muscle development. Here’s how to perform it correctly: Setup: Position a bench between two cable machines. Attach handles to the low pulleys of both cable machines. Stand between the cables, facing away from the machines. Reach back and grip the handles with the opposite hands, crossing your arms behind your back. Starting Position: Sit down on the bench with your feet positioned forward. Ensure your arms are crossed under your thighs, holding onto the handles. Lean forward slightly until your chest is either touching or just above your knees. This position ensures tension on the cables. Executing the Rear Lateral Raise: Inhale and engage your core for stability. Keeping your arms straight, slowly pull the handles outward and upward, away from each other, until they are parallel to the ground. Focus on using your shoulder muscles to perform the movement, rather than relying on momentum. Holding the Position: Hold the raised position for a brief moment, focusing on squeezing your shoulder blades together to maximize the contraction in your rear deltoids. Returning to Starting Position: Exhale and slowly lower the handles back to the starting position, controlling the movement to maintain tension on the shoulder muscles. Ensure your arms remain crossed under your thighs throughout the exercise.

Barbell Seated Tricep Extension

The barbell seated overhead triceps extension exercise uses a barbell to isolate the triceps. Steps : 1.) Start by sitting on a short back chair with your feet firmly placed on the floor and your back straight. 2.) Grab an EZ, Curl bar or barbell with a grip about 6 inches apart. 3.) Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head. 4.) Hold this position for a count. 5.) Return to starting position and repeat for as many reps and sets as desired.

Weight Plate Wall Sit

The weight plate wall sit is a variation of the traditional wall sit exercise that adds resistance to increase the challenge for your lower body muscles, particularly the quadriceps, hamstrings, and glutes. Stand with your back pressed firmly against the wall. Walk your feet out and slide your back down the wall until your knees are bent at a 90-degree angle, or as close to 90 degrees as possible. Your feet should be positioned slightly wider than shoulder-width apart, and your knees should be aligned with your ankles. With your hands gripping the weight plate in front of your chest, keep your elbows bent and close to your body. Ensure that the weight plate is held securely and does not slip during the exercise. Brace your core muscles to stabilize your spine and maintain proper posture throughout the exercise. Hold the wall sit position with your knees bent at a 90-degree angle and your back pressed against the wall. Keep your chest lifted, shoulders back, and gaze straight ahead. Ensure that your weight is distributed evenly through your feet, with the majority of the pressure on your heels. Hold the wall sit position for a predetermined amount of time, such as 20-30 seconds, or longer if you're more advanced. Focus on breathing steadily throughout the hold, inhaling through your nose and exhaling through your mouth. After completing the hold, slowly push through your heels and straighten your legs to return to the standing position against the wall. Keep your back pressed against the wall as you rise up. Take a short rest period before repeating the exercise for additional sets or hold times. Aim to perform 2-3 sets of wall sits, holding each position for the desired duration.

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.

Kettlebell One-Arm Swing

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then use the force to drive the kettlebell out and in front of your chest. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Seated Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate both of your arms up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.