Exercise Database

Machine Leg Press

The leg press exercise is a variation of leg press workouts which targets the external muscles of the legs by placing your feet closely together. Steps : 1.) Start off sitting on a leg press machine with your feet on the crosspiece about 6 inces apart with your toes pointed outward. 2.) Once in position, grab the handles on the sides of the machine, release the locks, slowly bend down at your knees and bring the weight as far as possible towards your chest. 3.) Hold for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not lock your knees at the top as this can result in injury.

Dumbbell Seated Shoulder Press

The Dumbbell Seated Shoulder Press is an excellent exercise for building strength and size in your shoulder muscles, particularly the deltoids, as well as engaging the triceps and upper chest. Here’s a step-by-step guide on how to perform it correctly: Setting Up Choose the Right Weight: Select a pair of dumbbells that allows you to perform the exercise with good form for the desired number of repetitions. Adjust the Bench: Set a bench to an upright position with a backrest for support. Ensure it is stable and secure. Performing the Exercise Sit on the Bench: Sit on the bench with your back firmly against the backrest. Place your feet flat on the floor for stability. Position the Dumbbells: Lift the dumbbells to shoulder height with a pronated grip (palms facing forward). Your elbows should be bent at about a 90-degree angle, with the dumbbells just outside your shoulders. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Press the Dumbbells Upward: Exhale as you press the dumbbells upward until your arms are fully extended above your head. Keep the dumbbells under control and avoid locking your elbows at the top. Lower the Dumbbells: Inhale as you slowly lower the dumbbells back to the starting position at shoulder height. Maintain control to avoid letting the weights drop quickly.

Dumbbell One-Arm Row

Steps : 1.) Start by kneeling over the side of a bench placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor. 2.) Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest. 3.) Hold this position for a count, then return slowly back to the starting position. 4.) Repeat for as many reps and sets as desired and switch with the opposite arms.

Dumbbell Alternating Bicep Curl

Steps : 1.) Start by standing with your feet shoulders width apart. 2.) Pick up the barbells using a palm inward grip. 3.) Curl each barbell alternating each time. 4.) Repeat for the desired amount of reps.

Machine Shoulder Press

The Machine Shoulder Press is a popular exercise targeting the upper back and shoulder muscles, particularly the deltoids, and can also engage the triceps and upper chest. Here’s a step-by-step guide on how to perform it correctly: Position Yourself: Sit on the seat with your back firmly against the backrest. Grip the handles with a pronated grip (palms facing forward) and your elbows bent at a 90-degree angle. Engage Your Core: Keep your feet flat on the ground. Engage your core muscles to stabilize your body throughout the movement. Press the Handles Upward: Exhale as you press the handles upward. Extend your arms fully, but do not lock your elbows at the top of the movement. Lower the Handles: Inhale as you slowly lower the handles back to the starting position. Control the movement to avoid letting the weights drop quickly.

Machine Seated Leg Curl

The seated leg curl exercise is another option to the lying leg curls workout to help build the hamstrings. Steps : 1.) Start by adjusting the machine so that the footpad is above your heels, then sit upright with your abs tightly drawn in and your legs positioned in front of you. 2.) Slowly curl your legs back towards your buttock and hold for a 1-2 count. 3.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Do not use momentum and resist swinging the weight or moving too quickly though the exercise.

Walking

Walking, a form of cardio exercise, can be performed outside or on a treadmill and focuses upon burning calories, strengthening the core and leg muscles and increasing overall endurance and stamina

Barbell Incline Bench Press

The barbell incline bench press is an excellent exercise for targeting the upper portion of the pectoral muscles, as well as the shoulders and triceps. Here's how to perform it correctly: Setup: Set an adjustable bench to an incline angle of about 30 to 45 degrees. Position the bench inside a squat rack or use an incline bench press station. Load the barbell with the desired weight. Starting Position: Lie back on the incline bench with your feet flat on the floor. Position your eyes directly under the barbell. Grip the barbell with your hands slightly wider than shoulder-width apart. Engage your core and maintain a slight arch in your lower back, keeping your shoulders and hips firmly on the bench. Unrack the Barbell: Lift the barbell off the rack with a controlled motion and move it directly above your upper chest with your arms fully extended. Ensure your wrists are straight and aligned with your forearms. Lowering the Barbell: Inhale and lower the barbell slowly and under control to your upper chest (around the middle to upper part of your chest). Keep your elbows at about a 45-degree angle to your body to reduce stress on your shoulders. Pressing the Barbell: Exhale and press the barbell back up to the starting position by extending your arms. Ensure the movement is smooth and controlled, focusing on engaging your chest muscles.

Pull-Up

Steps : 1.) Grab the bar with an overhand grip 2.) Lift your self up till your chin is above the bar. 3.) Pause for a few seconds. 4.) Lower yourself down slowly. 5.) Repeat for the desired amount of reps. Tips : 1.) For an increased workout, wear ankle weights or a weighted vest.

Barbell Curl

The barbell curl is a basic bicep exercise that helps increase the size of the muscles. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and abs drawn in tight. 2.) Grab a barbell with a shoulder width underhand (palms up) grip, lowering your arms down to your thighs fully and bending slightly at your elbows as this will be your starting position. 3.) Slowly raise the bar towards your upper chest, squeezing your muscles and isolating the biceps. 4.) Hold this position for a count and then return back to the starting position. Tips : 1.) Refrain from swinging your hips or back during this exercise.

Barbell Bent-Over Row

The barbell bent-over row is a great exercise for building strength and mass in the back muscles, including the latissimus dorsi, rhomboids, trapezius, and rear deltoids, as well as the biceps. Here's a step-by-step guide on how to perform this exercise correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Stand with your feet shoulder-width apart, the barbell in front of you on the floor. Grasping the Barbell: Bend at your hips and knees, and grasp the barbell with a grip slightly wider than shoulder-width apart. You can use either an overhand (pronated) grip or an underhand (supinated) grip, depending on your preference and the specific muscles you want to target. Starting Position: Lift the barbell to your shins, then stand up, keeping your back straight. Bend at your hips until your torso is almost parallel to the floor. Keep a slight bend in your knees. Your back should be straight, chest up, and head in line with your spine. Your arms should be fully extended, hanging straight down from your shoulders, holding the barbell. The Rowing Motion: Engage your core and back muscles. Exhale as you pull the barbell towards your lower ribcage or upper abdomen. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. Your upper arms should be parallel to the floor at the top of the movement. Lowering the Barbell: Inhale as you slowly lower the barbell back to the starting position with controlled movement, fully extending your arms.

Barbell Deadlift

The barbell deadlift is a classic bodybuilding exercise meant for putting on mass and building overall strength throughout the entire body. Steps : 1.) Start by standing in front of a barbell with your feet shoulder-width apart. 2.) Pick up the barbell while keeping your arms extended straight down. 3.) Stand up straight with the barbell in your hands, and refrain from moving your arms. 4.) Bend back down at the knees with barbell. 5.) Repeat for the desired amount of reps.

Machine Leg Curl (Prone)

Steps : 1.) Facing bench, stand between bench and lever pads. 2.) Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles. 3.) Raise lever pad to back of thighs by flexing knees. 4.) Lower lever pads until knees are straight. 5.) Repeat for the desired amount of reps and sets.

Dumbbell Alternating Hammer Curl

The alternate hammer curl exercise uses a hammering (up and down) motion to isolate the biceps and to build bigger arms. Steps : 1.) Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs drawn in tightly. 2.) Grab a dumbbell in each hand with your palms facing inward and extend your arms out at the sides of your body. 3.) While keeping your elbows locked in at your sides, slowly lift your left arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle. 4.) Hold for a count and return back to the starting position. 5.) Repeat the same steps with your right arm for as many reps and sets as desired. Tips : 1.) Refrain from turning your wrists during this exercise.

Cable Rope Face Pull

Steps : 1.) Start by facing a high pulley cable machine with either a rope or dual handles connected to the machine. 2.) Grab onto the handles and pull the weight directly towards your face, using your shoulders, and separating your shoulders as you pull the weights back. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Tricep Pushdown (V-Bar)

The triceps pushdown v-bar exercise uses the v-shaped bar to target the tricep muscle and build bigger arms. Steps : 1.) Start by standing in front of a cable machine and attaching a v-bar attachment to a high pulley. 2.) Grab onto the v-bar with an overhand (palms facing down) grip, keeping your abs drawn in tightly and back straight as this will be your starting position. 3.) Making sure that you keep your elbows in at your sides and push the bar straight down towards your thighs, until you feel a stretch in your tricep muscle. 4.) Hold this position for a count, isolating the tricep and then return back to the start. 5.) Repeat for as many reps and sets as desired. Tips : 1.) You are able to place one foot in front of the other for a better stance.

Cable Rope Overhead Tricep Extension

The cable rope overhead triceps extension exercise works the tricep muscle by reaching behind your neck and helping build stronger and bigger arms. Steps : 1.) Start by standing with your feet shoulder-width apart, keeping your back straight and abs tightly drawn in. 2.) Grab and hold onto a rope extension with both hands with your palms facing up and raise the rope over your head as this will be your starting position. 3.) Slowly lower the rope attachment in an arc motion behind your head, feeling a stretch and isolating your tricep muscles. 4.) Hold this position for a count, then slowly raise the rope back up to the start. 5.) Repeat for as many reps and sets as desired.

Machine Hip Abduction

The hip abduction exercise works the muscles of the outer thigh and strengthens the leg muscles. Steps : 1.) Start by sitting on the machine and place your knees against the pads. 2.) Draw your abs in and abduct or move your thighs apart against the pads. 3.) Slowly return to the starting position and repeat.