Exercise Database

Machine Kneeling Leg Curl

Steps : 1.) Start by getting into position on a kneeling leg curl machine placing your forearms in front of you and one of your legs underneath the curling pad. 2.) This will be your starting position. 3.) Make sure that your upper body stays still and slowly curl the pad up towards your glutes, squeezing with your hamstrings on the way up. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Shrug

The Smith Machine Shrug is an effective exercise for targeting the trapezius muscles, particularly the upper traps. This exercise helps to build and strengthen the muscles in the upper back and neck area. Here's a step-by-step guide on how to perform the exercise correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar to a height that is just below your hips when you are standing upright. Choose the Appropriate Weight: Load the bar with a weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart for stability. Stand close to the bar with your hands gripping the bar slightly wider than shoulder-width apart, using an overhand grip (palms facing down). Lift the Bar: Unlock the bar from the safety catches by rotating it. Stand upright with the bar hanging at arm's length in front of you. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Shrug Your Shoulders: Exhale as you lift your shoulders straight up towards your ears. Keep your arms straight and focus on using your trapezius muscles to lift the weight. Hold the top position for a brief moment, squeezing your traps. Lower the Bar: Inhale as you slowly lower your shoulders back down to the starting position. Maintain control to avoid letting the weights drop quickly.

Dumbbell Stiff-Leg Deadlift

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides with a dumbbell in each hand. 2.) While keeping your knees still, slowly lower your upper body and the dumbbells towards the floor over your feet. 3.) Keep moving your body forward until you feel a stretch in your hamstrings then hold for a count. 4.) Return back to the starting position by extending through your hips until you are at the start. 5.) Repeat for as many reps and sets as desired.

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.

Barbell Deep Squat

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck. 2.) Bend at your knees and start to sit back with your hips. As you go down for a standard squat keeping your back and chest straight out. 3.) Continue performing the squat until your hamstrings are near or touching your calves. Pause for a few seconds before returning the the starting position. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

Barbell Tricep Extension

Steps : 1.) Lie down on a bench with your head at one end. 2.) Grasp a barbell with an underhand grip. 3.) Move your arms beyond your head and keep them in a straight line. 4.) Bending only your elbows, slowly lower and raise the barbell.

Cable Bicep Curl (Close Grip)

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 a close underhand grip then slowly, then 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.

Chin-Up (Close Grip)

Steps : 1.) Start by standing in front of a pull-up bar and grabbing it with an overhand grip, keeping your hands about a foot apart. 2.) Lift your body off of the floor so that your feet are elevate off of the ground and slowly pull yourself up so that your chin is above the bar. 3.) Squeeze with your lats and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Arm Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms extended out to your sides so that you create a "T" shape and should be parallel to the floor. 2.) Slowly make circles with your arms feeling a stretch in your shoulders as you continue to rotate in a circular motion. 3.) Continue this motion for 10 to 20 seconds then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Deltoid Raise

Steps : 1.) To begin this exercise; start off by standing to the side of a low pulley row and with your right hand grab the handle to the pulley. 2.) Keep your back and chest straight and your feet shoulder width apart. 3.) Take your right hand with the pulley and elevate it up so that it is at shoulder level and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Bridge

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start by lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.

Barbell Skull Crusher (Reverse Grip)

Steps : 1.) Start by setting up either a weighted barbell or EZ bar, holding it above your chest as you lay with your back flat on a bench, and feet out in front of you. 2.) Slowly, while keeping your elbows fixed in place, lower the weight down towards your head until it is almost touching, squeezing your triceps and holding for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

EZ Bar Preacher Curl (Close Grip)

Steps : 1.) Start by setting up either weighted EZ bar with the weight that you would like to use to perform this exercise. 2.) Then sit down on the bench with your feet flat on the floor and arms extended out grabbing onto the bar with a close underhand grip. 3.) Slowly curl the bar up towards your shoulders, isolating and squeezing your shoulders, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Plie Squat

The plie' squat is a version of the squat exercise that is performed with a dumbbell to strengthen the glutes and leg muscles. Steps : 1.) Start by standing with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angles. 2.) Grab onto one dumbbell with both hands. Let the arms hang straight down holding one end of the dumbbell vertically. Maintain this position in the center of your body making sure that you keep your knees slightly bent and your back straight. 3.) Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.The goal is to touch one head of the dumbbell to the floor. 4.) With a controlled motion return to starting position. 5.) Repeat for as many repetitions and sets as desired.

Cable Hip Abduction

The hip adduction exercise helps strengthen the hip flexor and thigh muscles. Steps : 1.) Start by standing alongside a cable pulley stack and attach a cuff to the pulley near your ankle. 2.) Step away from the stack holding onto the stack for support. 3.) While standing firm on the foot not attached to the cable, slowly abduct (pull away) your cuffed ankle in front of your stabilizing leg and back. 4.) Repeat and switch ankles.

Dumbbell Tricep Kickback

Steps : 1.) Start by standing with your feet shoulder width apart, knees bent at around 25-degrees, your hands holding dumbbells with your elbows bent at 90-degrees. 2.) Bend your body forward so that the dumbbells are parallel with your legs and then slowly lift the dumbbells behind you so that you feel a stretch in your triceps. 3.) Hold this position for a count and then return back to the start. 4.) Repeat for as many reps and sets as desired.

Leverage Shoulder Press

Steps : 1.) Start by loading the amount of weight that you would like to use on the leverage machine and adjusting the seat so that the handles are near the top of your shoulders, keeping your head and chest straight up. 2.) Slowly press the handles upward extending through the elbows until you feel a stretch on your shoulders and hold for a count. 3.) Return back to the starting position but do not touch the stops until your set is complete. 4.) Repeat for as many reps and sets as desired.

Barbell Bulgarian Split Squat

The barbell single-leg squat exercise is an advanced exercise that works on strengthening the muscles in hip and leg while improving core strength and coordination. Steps : 1.) Start by placing a barbell on your back above your shoulders with a wide grip. 2.) Place one foot behind you resting it on a bench. 3.) Slowly lower down until you're about parallel to the floor with the involved leg. 4.) Slowly return to an upright position focusing on your hip and thigh. 5.) Switch legs and repeat for as many reps and sets as desired.