Exercise Database

Cable Pallof Press with Rotation

Steps : 1.) Start off by connecting a cable to a high pulley cable machine at shoulder height level and stand to the side of the machine, grasping the cable with both hands. 2.) Slowly pull the cable in towards your chest and squeeze your pecs, hold this position for a count then push the cable back out in front of your chest. 3.) Then, while squeezing your abs, twist through your hips in the opposite direction of the machine so that you get a full rotation and feel a stretch in your abdominals. 4.) Return back to the starting position and repeat for as many reps and sets as you desire.

EZ Bar Tricep Extension

The EZ bar triceps extension exercise combines a decline bench and a curved bar to effectively work the tricep muscle. Steps : 1.) Start by lying face up on a decline bench and grasp an EZ Bar with an overhand grip. 2.) Extend your arms so they are perpendicular to your chest, keeping your elbows in one place, and lower the bar toward your head. 3.) Hold the position for a count. 4.) Slowly return to the starting position and repeat for as many reps and sets as desired.

Weighted Tricep Dip

Steps : 1.) Start by setting up a weighted belt around your waist with the amount of weight that you can perform for this exercise. 2.) Elevate yourself off of the platform so that you are being held up by your upper body and the weight is dangling towards the floor. 3.) Slowly lower yourself toward the floor, keeping your body as upright as possible. 4.) Lower yourself until your elbows are at shoulder level, squeezing your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Machine Reverse Lat Pulldown (Close Grip)

Steps : 1.) Start by attaching a lat pulldown machine and grabbing it with a reverse grip so that your palms are facing towards you. 2.) Keeping your back straight and body still, slowly pull the v-bar down till it almost hits the top of your chest, squeezing with your lats and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Seated Tricep Dip

The seated tricep dip exercise uses a machine to work the tricep muscles while in a seated position. Steps : 1.) Start by adjust the seat of the machine so that the handles are equal with your elbows. 2.) Grasping the handles press down with equal pressure till your arms are fully extended. 3.) Pause, hold for a count and then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Zottman Curl

The dumbbell zottman curl is an advanced dumbbell bicep exercise where you turn the palms up (supination) and then down (pronation) at the top of the movement. This exercise will strengthen and build the biceps and forearm muscles. Steps : 1.) Start off standing with your feet shoulder-width apart, your knees slightly bent and abs drawn in. 2.) Grab a dumbbell in each hand with your palms facing each other and hands at your sides. 3.) Curl your arms up turning your palms so they are facing down as the dumbbells reach your chest, squeezing your bicep muscles. 4.) Pause for a moment, then turn the palms down (facing the floor) and then return to the starting position as you maintain that position. 5.) Repeat for as many reps and sets as desired.

Barbell Glute Bridge

Steps : 1.) To start this exercise; begin with your back flat on the floor and a weighted barbell above your legs. 2.) Roll the bar so that it is resting above the top of your thighs at the increase in the hip. 3.) With the bar upon your hips, extend upward with your back and heels supporting the weight of the bar. 4.) Push the bar up as high a possible then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Hanging Knee Raise

Steps : 1.) Start off by grabbing onto a hanging grip or pull up bar, with a comfortable distance between your hands and a strong grip. 2.) Then slowly lift your knees in towards your chest until you feel tension on your lower abs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for the desired reps and sets.

Side Plank

Steps : 1.) Start by lying on your right side with legs extended out, one foot on top of the other and placing your right elbow right underneath your right shoulder. 2.) Elevate your hips and draw inward towards your spine, lifting the body onto the forearm and hold for 30 seconds to a minute then lower back to the floor. 3.) Repeat for as many reps and sets as desired then repeat with the opposite side.

Barbell Decline Bench Press

The decline barbell bench press is an effective exercise for targeting the lower portion of the pectoral muscles, as well as the triceps and shoulders. Here's a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Adjust the decline bench to a suitable angle (typically 15-30 degrees). Positioning Yourself: Lie down on the decline bench with your feet securely hooked under the foot pads to prevent sliding. Position yourself so that your eyes are directly under the barbell. Hand Placement: Grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should wrap around the bar. Unracking the Barbell: With the help of a spotter if available, unrack the barbell by straightening your arms and moving the barbell over your lower chest. Your arms should be perpendicular to the floor. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest. Your elbows should be at about a 45-degree angle to your body. Lower the bar until it lightly touches your lower chest. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on squeezing your chest muscles during the lift. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.

Barbell Military Press (Seated)

Steps : 1.) Begin by sitting straight up on a bench gripping a barbell overhand, keeping elbows pointed down and chest high. 2.) Slowly push the bar straight up over your head until your arms are fully extended, then return back to the starting position behind the neck. 3.) Repeat for as many reps and sets as desired.

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 Chest Press

Steps : 1.) Start by loading the necessary amount of weight onto the leverage machine, adjusting the seat to where the handles are just beneath your pecs. 2.) Keep your head and chest up, press the handles forward extending through your elbows until you feel a tension in your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Single-Leg Press

Steps : 1.) Start by setting up a leg press machine with the amount of weight that you would like to perform and sit down on the machine placing one leg up against the foot rest. 2.) Extend your foot to release the weight off of the racks and slowly lower the weight down until your leg is at a 45-degree angle and squeeze your glutes. 3.) Hold for a count then return back to the starting position. 4.) 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.

Cable One-Arm Lateral Raise

Steps : 1.) Begin by setting up a handle on a low pulley cable machine, stand to the side of the weights and grab the handle with the opposite arm of the machine. 2.) Bring your arm to waist level and slowly elevate it up and out in a semi-circle motion, squeezing your shoulders during the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Leverage Decline Chest Press

Steps : 1.) Start by loading the necessary amount of weight onto the leverage machine, adjusting the seat to where the handles are just beneath your pecs. 2.) Keeping your head and chest up, press the handles forward extending through your elbows until you feel a tension in your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Upright Row

The cable upright row is an excellent exercise for targeting the shoulders and upper traps. Here's a step-by-step guide to performing the cable upright row correctly: Set Up the Machine: Attach the straight bar or rope attachment to the low pulley of the cable machine. Adjust the weight to a suitable level. Starting Position: Stand facing the cable machine with your feet shoulder-width apart. Grasp the bar with an overhand grip (palms facing your body), hands about shoulder-width apart. Stand straight with your chest up, shoulders back, and core engaged. Executing the Row: Pull the bar straight up towards your chin, leading with your elbows. Your elbows should flare out to the sides. Keep the bar close to your body as you lift. End Position: Lift the bar until your elbows are at or just above shoulder height. Your hands should be approximately at chest level. Hold the top position for a brief moment to maximize the contraction in your shoulder and upper trap muscles. Return to Starting Position: Slowly lower the bar back to the starting position, maintaining control of the weight throughout the movement.