Exercise Database

Barbell Front Squat

The barbell front squat exercise works the same muscles as the rear squat exercise without placing the weight of the bar on your shoulders and helps strengthens overall body strength. Steps : 1.) Start by placing the barbell on your upper chest and resting it across your front deltoids and holding it with your arms crossed securely. 2.) Once in position, slowly squat down towards the floor until your upper thighs are parallel to the ground and hold the position for a count. 3.) Slowly return back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Practice the squat without any weight to allow yourself to become comfortable with the movements.

Dumbbell One-Arm Front Raise

The Dumbbell One-Arm Front Raise is an effective exercise for targeting the anterior deltoid, which is the front part of the shoulder. Here’s a step-by-step guide to performing the exercise correctly: Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Let your arm hang down in front of your body, palm facing toward your thigh. Starting Position: Maintain a straight back and engage your core for stability. Your shoulders should be relaxed, and your chest should be up. Executing the Raise: Keeping your arm straight, slowly lift the dumbbell directly in front of you until it is at shoulder height. Focus on using your shoulder muscles to lift the weight, rather than swinging the arm. Keep your wrist in a neutral position, neither flexing nor extending. End Position: At the top of the movement, your arm should be parallel to the floor, and the dumbbell should be at shoulder height. Pause briefly to feel the contraction in your anterior deltoid. Return to Starting Position: Lower the dumbbell back down in a controlled manner, returning to the starting position with your arm hanging straight down. Avoid letting the weight drop; maintain control throughout the descent.

Sit-Up

Steps : 1.) To begin this exercise; start off lying with your back flat on the floor. 2.) You can place your feet flat, keep an object above them, or have a partner hold them. 3.) Bend your legs at the knees and place your hands behind your head. 4.) Then lift your upper body towards your knees, contracting your abdominals on the way up. 5.) When reaching the final position, hold and squeeze for a few seconds then return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Barbell Ab Rollout (Kneeling)

The ab rollout on knees exercise works the abs, lower back and arm muscles and is the proper version of an ab roller workout. Steps : 1.) Start off placing a barbell on the floor in front of you and kneeling in front of the bar, gripping it with a shoulder-width overhand grip. 2.) With a slow controlled motion, roll the bar out so that your back is straight, bend your knees and keep your feet off the floor. 3.) Keep your arms straight throughout the exercise. 4.) Roll back up bring the bar under your shoulders and return to the starting position. 5.) Repeat for as many reps and sets as desired.

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 Wrist Curl (Palms Down)

Steps : 1.) Start by picking up a dumbbell in each hand while kneeling over a bench. 2.) With your palms facing downwards flex each forearm by lifting and lowering each dumbbell with only your wrist. 3.) Exhale while raising your wrist and hold for a count, feeling a stretch in your forearms. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps. Notes : - Make sure that your arms do not move during each rep; you are isolating the forearms for this exercise.

Dumbbell One-Arm Tricep Extension

The dumbbell standing one arm triceps extension is a single arm version of the behind the neck tricep exercise that targets and builds bigger arms. Steps : 1.) Start off standing with your feet shoulder width apart, your back straight and your abs drawn in. 2.) Hold a dumbbell in your right hand with your palms facing up. 3.) Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head, so that the dumbbell lines up with your spine. 4.) Hold this position for a count. 5.) Slowly raise the dumbbell back up to the starting position. 6.) Switch arms and repeat for as many reps and sets as desired.

Dumbbell Upright Row

The Dumbbell Upright Row is an effective exercise for targeting the shoulders, particularly the deltoids, as well as the trapezius muscles. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing your body). Let the dumbbells hang down at arm’s length in front of your thighs. Your arms should be fully extended, and your elbows slightly bent. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Begin by lifting your elbows up and out to the sides. Lead with your elbows as you raise the dumbbells. Keep the dumbbells close to your body as you lift them upwards. Continue lifting until the dumbbells reach about chest level or just below your chin. Your elbows should be higher than your wrists at the top of the movement. Pause: Briefly pause at the top of the movement, focusing on squeezing your shoulder and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position in a controlled manner, keeping them close to your body.

Leverage Machine High Row

Steps : 1.) Start by loading weight onto the leverage machine and adjust the settings so that the handles are just above you and knee pads can comfortably keep you down. 2.) Slowly pull both handles down towards your abs retracting your shoulders back as you motion downwards. 3.) As soon as you reach the bottom and feel tension on your lower back, stop, squeeze your muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Barbell Tricep Extension (Supine)

The barbell tricep extension, also known as the lying tricep extension or skull crusher when done in a supine position, is a great exercise for targeting the triceps. Here's how you can perform it: Preparation: Lie down on a flat bench with your back pressed against it. Your feet should be flat on the floor for stability. Hold a barbell with an overhand grip (palms facing away from you), slightly narrower than shoulder-width apart. Your arms should be fully extended towards the ceiling, perpendicular to the floor. Execution: Lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary throughout the movement. Lower the barbell until your forearms are parallel to the floor or until you feel a good stretch in your triceps. Your elbows should be pointing towards the ceiling. Pause briefly at the bottom of the movement, then extend your elbows to raise the barbell back to the starting position. Keep your wrists firm and stable throughout the exercise.

Reverse Crunch

Steps : 1.) Start with your back flat on the floor and your legs extended and knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl is an effective exercise for targeting the brachialis and brachioradialis muscles in the forearms, as well as the biceps. Performing this exercise on an incline bench increases the range of motion and helps to isolate the arm muscles, providing a more intense workout. Here's how to perform the dumbbell incline hammer curl correctly: Start by sitting on an incline bench with a dumbbell in each hand, arms to your side, with your feet planted firmly in front of you. Keep your palms are facing in towards each other (i.e. hammer grip) throughout the exercise. Flex at your elbows bringing the weights up to your shoulders, isolating the forearms and biceps, until you feel tension in the muscles. Hold for a count then return back to the starting position and repeat for as many reps and sets as desired.

Barbell Lunge

The barbell lunge exercise is a classic leg and lower body exercise that helps strengthen leg muscles and build overall strength. Steps : 1.) Start off by placing a weighted barbell across your upper back, using a slightly wider shoulder-width grip, keeping your feet about 8 inches apart and toes facing forward. 2.) Once in position, take a step forward (about 2 to 3 feet), making sure that you keep your abs tight and your upper body straight, and lower your back knee towards the floor as if you were kneeling. 3.) As you continue down towards the floor, keep your other knee bent at a 90 degree angle while making sure that your back knee does not touch the ground. 4.) Once in the final position and you feel a stretch in your muscles, hold for a count then return back to the starting position. Tips : 1.) Do not put the pressure of your body on your knee during this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.

Bench Weighted Decline Crunch

Steps : 1.) Begin by laying back on a decline bench with a weight plate crossed between your arms over your chest and placing your feet securely in the foot rests. 2.) Then slowly curl your body up, making sure to squeeze in through your abdominals and hold for a few seconds at the top. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Barbell Reverse Curl

Steps : 1.) Stand with your feet shoulders width apart. 2.) Bending at the knees pick up barbell. 3.) With your palms facing downward lift the barbell to your chest while remaining up straight. 4.) Do not bend your upper arms but bend only at your elbows, with your forearms moving. 5.) Keep your wrist straight while raising and lowering the barbell. 6.) Repeat for the desired amount of reps. 7.) After the set bend at your knees to set the barbell down.

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.

Bodyweight Calf Raise

Steps : 1.) Start by setting up either a step or a block next to either a support structure or smith machine. 2.) Place the balls of your feet on the edge of the block/step and let your heels drop down towards the floor as far as possible. 3.) Then slowly raise your heels up as high as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Rope High Pulley Tricep Extension

Steps : 1.) Start by setting up a high cable pulley machine with a rope extension and stand with your back facing the machine, grabbing the rope with a neutral 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 rope 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.