Exercise Database

Dumbbell Inner Bicep Curl

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a dumbbell in each hand and elbows close to the pelvis. 2.) Keep the palms of the hands so that they are facing inward towards the body. 3.) Curl the dumbbell out and up, keeping the forearms lined up with the deltoids. 4.) Continue performing until the biceps are fully contracted and squeeze tightly, holding for a few seconds then bring back down to the starting positions. 5.) Repeat this exercise for as many repetitions as needed.

Machine T Bar Reverse Row

Steps : 1.) Start by setting up a T-Bar Row machine with the amount of weight that you want to use to perform this exercise. 2.) Lay down with your chest flat on the pad in front of you, legs behind on the foot rests and grabbing onto the handles with an underhand reverse grip. 3.) Slowly pull the bar up towards your chest, bringing the handles to your sides, squeezing with your back and lat muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Oblique Crunch

The Oblique Crunch is an effective exercise that targets the oblique muscles, which are located on the sides of your abdomen. These muscles are important for rotational movements and overall core stability. Here’s how to perform the movement correctly: Starting Position: Lie on your back on an exercise mat. Bend your knees resting one on top of each other. Place your hands lightly behind your head, elbows flared out to the sides. Do not pull on your neck. Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Lift your right and left shoulder off the mat and laterally flex your torso raising your shoulders off the floor. Exhale as you crunch up and twist. Top Position: At the peak of the movement, your right and left shoulder be off the ground, and your oblique muscles fully engaged. Hold this position briefly, ensuring a strong contraction in the obliques. Returning to Start: Slowly lower your shoulder back to the starting position in a controlled manner. Inhale as you return to the starting position.

Cable Pulldown (Underhand)

The underhand pull down exercise exercise works the muscles of both the lats, lower back and triceps. Steps : 1.) Sitting upright with your abs drawn in grasp a pull down bar with and underhand grip shoulder width apart. 2.) Pull the bar down till the bar reaches your upper chest, keeping your elbows close to your body. 3.) Slowly return the bar to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Crunch

The Stability Ball Crunch is a great exercise for targeting your abdominal muscles while also engaging your stabilizing muscles. Here’s a step-by-step guide on how to perform this exercise correctly: Starting Position: Make sure you have a stability ball that is the appropriate size for your height. Sit on the stability ball with your feet flat on the floor, hip-width apart. Walk Forward: Slowly walk your feet forward and let the ball roll beneath your lower back. Continue until your lower and mid-back are resting on the ball, and your thighs are parallel to the floor. Position Your Hands: Place your hands behind your head, lightly supporting it. Avoid pulling on your neck. Engage Your Core: Tighten your abdominal muscles to stabilize your body on the ball. Performing the Exercise Using your abdominal muscles, lift your upper body towards your hips. Your lower back should remain in contact with the ball throughout the movement. Exhale as you crunch upward. Pause and Squeeze: At the top of the movement, pause briefly and squeeze your abs for a stronger contraction. Lower Down: Slowly lower your upper body back to the starting position, maintaining tension in your abs and keeping your lower back on the ball. Inhale as you lower your body back down. Continue the Movement: Repeat the crunching motion for the desired number of repetitions.

Cable Pull Through

Steps : 1.) To begin this exercise; start off standing only a few feet from the cable machine holding the rope in between your legs just underneath your glutes. 2.) Then take the rope, keeping your knees slightly bent, pull the rope through with only the use of your hips. 3.) Refrain from using your shoulders or arms to pull. 4.) Repeat this exercise for as many repetitions as needed.

Machine Single-Leg Curl

Steps : 1.) Start by setting up a single leg curl machine with the amount of weight that you would like to perform for this exercise. 2.) Lay with your face down on the machine and the padding just above your ankles. 3.) Squeeze your hamstring and curl the weight up with one of your legs, until you feel a stretch then hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Recumbent Bike

The recumbent bike is a great cardio exercise. It is a variation of a cardio workout that involves the recumbent bicycle that places the individual in a laid back reclining position. It is a great exercise for burning calories, increasing stamina and endurance, improving balance and helps build core and lower leg strength.

Machine Vertical Row (Close Grip)

Steps : 1.) Start by sitting on a vertical row machine grabbing the handles with a hammer, neutral, grip and keep your feet flat on the floor in front of you. 2.) Once in position, slowly pull the handles in towards your sides, squeezing your back and lat muscles, and hold for a count. 3.) Return back to the starting position. 4.) 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.

Dumbbell Bench Press (Palms in)

Steps : 1.) Start by laying with your back flat on a bench with your feet rested on the floor and holding a dumbbell in each hand. 2.) Keep the dumbbells rested at your chest as you get yourself into position, holding onto them with a neutral grip. 3.) Extend your hands above your chest and squeeze so that you feel a stretch in your pecs, then hold for a count. 4.) Then slowly return the dumbbells at the sides of your chest. 5.) Repeat for as many reps and sets as desired.

Cable Upper Chest Crossover

Steps : 1.) Start by setting up handles on a high cable pulley machine, standing in the middle of the machines, grabbing the handles with both of your hands and keeping them extended above your head. 2.) Slowly move your arms in a circular motion and bring them out in front of your body at head level. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Bicep Curl (Reverse Grip)

Steps : 1.) Start by sitting on a bicep curl machine that has rotating handles. 2.) Rest your arms over the padding keeping them straight and grab onto the handles with a overhand (reverse) grip. 3.) Slowly raise the handles up towards your shoulders, squeezing and isolating your biceps, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Spider Curl

Steps : 1.) Start by holding a dumbbell in each hand and position yourself lying face first on an inclined bench. 2.) Then extend your biceps down and out in front of you so that you are able to fully contract your 3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Bicep Curl

This is a reverse curl exercise that works all of the muscles of the arms. Steps : 1.) Stand with your feet shoulder width apart, your knees slightly bent and a your abs drawn in. 2.) Grasp a dumbbell in each hand with an overhand (palms facing down) grip. 3.) Keeping your arms at your side and your elbows steady. Lift the dumbbells up towards your shoulders. 4.) Pause for a moment and then return to the starting position.

Barbell Push Press

Steps : 1.) To begin this exercise; start off with a power clean to get the weighted barbell from the floor to your shoulders. 2.) With the barbell rested on your palms and shoulder, bend your knees slightly and explode upward using your upper legs to overhead press, from the shoulders, the barbell above your head. 3.) Lower the bar slowly to your shoulders bending your knees until the barbell reaches the starting point. 4.) Repeat this exercise for as many repetitions as needed.

V-Up

Steps : 1.) Start by laying on a mat with your legs extended out towards the ceiling and slightly apart. 2.) Extend your hands above your head and in front of your chest. 3.) Squeeze with your abs and reach up with your arms in between your legs and hold this position for a few seconds. 4.) Return back to the starting position and then repeat for the desired number of reps and sets.

Cable Upper Row

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