Exercise Database

Cable High Pulley Tricep Extension

Steps : 1.) Start by setting up a high cable pulley machine with a straight bar and stand with your back facing the machine, grabbing the bar with an overhand grip. 2.) Bend down at the waist so that your body is almost parallel with the floor and keep a staggered position so that one leg is in front of the other. 3.) Keeping your hands close together, push the bar out in front of you until your arms are fully extended, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Good Morning

The barbell good morning is a great exercise for targeting the posterior chain, including the lower back, glutes, and hamstrings. Here's how to perform it correctly: Setup: Place the barbell at shoulder height on a squat rack. Position yourself under the bar so it rests comfortably on your upper back (trapezius muscles), similar to a back squat position. Grip the barbell with your hands slightly wider than shoulder-width apart. Stand up to lift the bar off the rack and take a step back to clear the rack. Starting Position: Stand with your feet shoulder-width apart. Keep a slight bend in your knees throughout the movement. Engage your core and maintain a neutral spine (keep your back straight and not rounded). Execution: Begin the movement by hinging at your hips. Push your hips back as you lower your torso forward. Keep the barbell stable on your upper back and your back flat. Lower your torso until it is nearly parallel to the ground or as far as your flexibility allows without compromising form. Your knees should remain slightly bent but not excessively so. Returning to Starting Position: Reverse the movement by engaging your glutes and hamstrings to bring your torso back up to the starting position. Push your hips forward and stand upright. Breathing: Inhale as you lower your torso. Exhale as you return to the starting position.

Machine Leg Press (Narrow Stance)

Steps : 1.) To begin this exercise; start off sitting down on a leg press machine and place your legs on the platform in front of you in less than a shoulder with apart narrow stance and toes pointed out. 2.) Then lower the safety bars to release the platform and push the platform up until your legs are fully extended forward. 3.) Lower the platform back down towards your chest and stop when your upper legs and knees make a 90-degree angle. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Seated Hammer Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in a neutral grip with your palms facing inward. 3.) Slowly lift the dumbbells up towards your shoulder, isolating the bicep and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

EZ Bar Curl (Reverse Grip)

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a weighted EZ Bar in your hands at waist level in a reverse grip. 2.) Slowly elevate the bar up towards your shoulders, 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.

Dumbbell Alternating Front Raise

Steps : 1.) Start by standing up straight with a dumbbell in each hand with your palms facing inward towards your body. 2.) Slowly elevate one of the dumbbells up in front of you towards shoulder level and hold for a count. 3.) Return the dumbbell back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Cable Straight Arm Crossover

Steps : 1.) Start by setting up two handles on a two high cable pulley machine and stand in between the machines with your hands extended out gripping the handles above your body. 2.) Slowly bring the handles down and together in front of your body, squeezing your chest and hold for a count. 3.) Return the handles back to the starting position. 4.) Repeat for as many reps and sets as desired.

Jump Squat

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed

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.

Machine Lateral Shoulder Raise

Steps : 1.) Start by sitting down at the shoulder raise machine, placing your arms underneath each pad and then slowly raising your arms out to your sides. 2.) As soon as your arms reach about shoulder level, hold onto this pose for a count then return back to the starting position slowly while maintaining tension on your muscles. 3.) Repeat for as many reps and sets as desired.

Cable Internal Rotation

The cable internal rotation exercise is an excellent way to target the rotator cuff muscles, specifically the subscapularis. This exercise is crucial for shoulder stability and overall shoulder health. Here's how to perform it correctly: Setup: Adjust the pulley on the cable machine to elbow height. Attach a single handle to the pulley. Select an appropriate weight. Starting Position: Stand with your side to the cable machine, so the arm you're working is nearest to the machine. Grab the handle with the hand of your working arm. Step away from the machine to create tension on the cable. Position your elbow against your side, bent at a 90-degree angle. Your forearm should be perpendicular to your torso, with your hand holding the handle in front of you. Executing the Internal Rotation: Inhale and brace your core. Keeping your elbow fixed against your side, rotate your arm inward, bringing your hand across your body. The movement should come from your shoulder, not your elbow or wrist. Rotate until your forearm is almost across your torso, or until you feel a good contraction in your shoulder. Returning to Starting Position: Exhale and slowly rotate your arm back to the starting position with control, keeping the movement smooth and controlled. Avoid letting the weight pull your arm back too quickly.

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.

Barbell Bicep Curl (Wide Grip)

The barbell wide grip standing biceps curl exercise is a wide grip version of the bicep curl that targets the lateral (outer) portion of the bicep muscle. Steps : 1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab a barbell with an underhand (palms up) grip as wide as you comfortably can and extend your arms fully against your thighs. 3.) Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest, squeezing your bicep muscle. 4.) Pause for moment and then return to the starting position. 5.) 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.

Jump Rope

Jumping rope is a great cardio exercise that helps burn a significant amount of calories through repeated jumping motion keeping the body in motion. This exercise helps condition the body for strenuous activity along with increasing endurance, stamina, building strength in the leg muscles and core, and loosening up for other activities.

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.

Prisoner Squat

Steps : 1.) Start by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Machine Single-Leg Press

Steps : 1.) Start by sitting down on a leg press machine, placing one of your feet on the platform in front of you with shoulder width spacing, the other extended to the side so that it doesn't get in the way and selecting the weight you would like to perform. 2.) Slowly, using your hamstrings and quads, push against the platform so that you move backwards, feeling a stretch in your legs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.