Exercise Database

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.

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.

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.

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.

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.

Cable Incline Fly

The cable incline fly is an effective exercise for targeting the upper portion of the pectoral muscles. It also engages the shoulders and triceps to a lesser extent. Here's how to perform it correctly: Setup: Adjust the pulleys on the cable machine to the lowest position. Place an incline bench between the pulleys and set the incline to about 30-45 degrees. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Sit on the incline bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing each other). Lie back on the bench with your arms extended above your chest, maintaining a slight bend in your elbows. Your hands should be directly over your chest. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your upper chest muscles. Your palms should face each other throughout the movement. Returning to Starting Position: Exhale and bring the handles back together in the same wide arc, focusing on squeezing your chest muscles. Maintain the slight bend in your elbows and control the movement to keep tension on the chest muscles.

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.

Dumbbell Decline Bench Press

The Dumbbell Decline Bench Press is an excellent exercise for targeting the lower portion of the pectoral muscles. Here’s how to perform it correctly: Setup: Adjust the bench to a decline angle of about 15-30 degrees. Sit on the bench with your feet securely positioned under the foot pads for stability. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Starting Position: Lie back on the bench with your head lower than your hips. Position the dumbbells at chest level with your palms facing forward and elbows bent at about a 90-degree angle. Your upper arms should be parallel to the floor. Engage Your Core: Tighten your abdominal muscles to maintain stability and prevent arching your back during the exercise. Press the Dumbbells: Press the dumbbells upward in a controlled manner, straightening your arms but not locking your elbows. Ensure the dumbbells travel in a slight arc and converge slightly at the top of the movement. Pause: Briefly pause at the top of the movement, squeezing your chest muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position at chest level, keeping the movement controlled.

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.

Cable Reverse Curl

Steps : 1.) Start by grabbing onto a cable bar with a shoulder-width overhand grip. 2.) Keep your elbows down to your side and then raise the bar up towards your face, squeezing and isolating the biceps. 3.) Hold this position for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Arnold Press

Steps : 1.) Begin by standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder height and rotate your palms so that they are facing in towards your body. 3.) From there raise both dumbbells above your head, squeezing in your shoulder, 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

Kettlebell Swing

The kettlebell swing is a dynamic exercise that primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back, while also engaging the core, shoulders, and grip strength. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Place a kettlebell on the ground between your feet. Bend at your hips and slightly at your knees to reach down and grab the kettlebell handle with both hands. Keep your back flat, chest up, and eyes focused forward. Your arms should be fully extended, and your shoulders should be pulled back and down. Brace your core muscles to stabilize your spine throughout the movement. Drive through your heels and hips to explosively swing the kettlebell backward between your legs. Keep your arms straight and let the kettlebell swing naturally between your legs. As the kettlebell swings backward, forcefully thrust your hips forward to propel the kettlebell forward and upward. Imagine snapping your hips forward as if you're performing a hip thrust motion. Allow the momentum generated by your hip thrust to swing the kettlebell upward. The kettlebell should reach roughly chest to shoulder height, depending on your strength and flexibility. At the top of the swing, the kettlebell should be weightless for a moment before it starts to descend. Keep your arms straight, and don't allow the kettlebell to pull you forward. As the kettlebell begins to descend, hinge at your hips again and let it swing back between your legs. Keep your back flat and chest up throughout the movement. Continue the swinging motion, driving through your hips to propel the kettlebell forward and upward, and then letting it swing back down between your legs. Aim for a fluid, rhythmic motion without pausing at the top or bottom of the swing. Exhale forcefully as you thrust your hips forward during the upward phase of the swing. Inhale as the kettlebell swings back between your legs.

Dumbbell Alternating Seated 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 an underhand grip with your palms facing up, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 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.

Dead Bug

Begin by lying flat on your back. Keep your back in its natural position without flattening it. This will help you do the dead bug in the most efficient and effective way. As you brace your abs, your back should be in its natural position with a slight curve in it. Keep in mind, you should be able to fit a few fingers under the curve in your back. Next, extend your arms. Raise your feet, knees and hips. To execute the movement, lower opposite arm and leg simultaneously. Repeat with the other arm and leg. Once you’ve finished your first arm and leg, lift and lower the other side. This ensures that you develop both sides of your abs and core evenly.

Cable One-Arm Reverse Fly

Steps : 1.) Start by setting up a low cable pulley machine with a cable attachment and standing to the side of the machine with feet shoulder width apart. 2.) Bend down at your knees, keeping your back parallel with the floor, bringing your opposite arm holding the cable in front of your body and this will be your starting position. 3.) Slowly elevate your arm up and out, squeezing your shoulders until the handle reaches head level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.