Exercise Database

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.

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.

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.

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.

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.

Parallel Bar Hip Raise

Steps : 1.) Start with body in a vertical leg position with your forearms resting on the pads and your hands holding onto the handles. 2.) Keep your back pressed firm against the pad. 3.) Take your legs and lift them up and keep your knees bent on the way up while exhaling. 4.) As your legs reach parallel to your chest, hold for a few seconds, squeezing your abdominals. 5.) Do not swing your legs as this reduces the positive effect of the exercise. 6.) The release your legs back down to the starting position as you inhale. 7.) Repeat this exercise for as many repetitions as needed.

Cable External Rotation

Steps : 1.) Start by placing an extension band around a post or in a secure position where it will not release and is at elbow level. 2.) Position yourself to the side of the band and with your hand that is opposite of the band, reach out and grab the handle. 3.) Bring the band to your chest keeping your elbow bent in a 90-degree angle then slowly rotate your arm in a backhand motion so that the band externally rotates out. 4.) Continue out as far as possible so that you feel a stretch in your shoulders, hold for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Tricep Kickback

Steps : 1.) Start by setting up a handle on a low pulley cable machine, facing the machine with your back bent keeping it parallel with the ground. 2.) Grab the handle, bring it to your side and tuck your elbow in towards your body. 3.) Slowly extend your arm back as far as possible, squeezing your tricep and hold for a count. 4.) Return back to the starting position. 5.) 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.

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.

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.

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.

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.

Barbell Stiff-Leg Deadlift

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides with a weighted barbell held at thigh level. 2.) While keeping your knees still, slowly lower your upper body and the barbell 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.

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.

Mountain Climber

The mountain climber is a dynamic bodyweight exercise that targets the core, legs, chest, shoulders and triceps. About 60-70 percent of the muscle activation comes from core stabilization while 30-40 percent comes from the legs, primarily the hip flexors and quads. It's often used in cardio workouts or as part of a high-intensity interval training (HIIT) routine. Start in a High Plank Position Place your hands directly under your shoulders, arms fully extended. Keep your body in a straight line from head to heels. Engage your core and avoid letting your hips sag or rise too high. Position Your Feet Keep your toes on the floor, legs extended straight behind you, similar to the starting position of a push-up. Drive One Knee Toward Your Chest Lift your right foot off the floor and drive your right knee toward your chest. Keep your core tight and avoid letting your back arch. As you bring your right leg back to the starting position, quickly drive your left knee toward your chest. Alternate legs as if you're "climbing," keeping a steady pace. The movement should be quick and controlled, but always maintain good form. Avoid rounding your shoulders or sagging your hips.

Alternating Heel Touch

The Alternating Heel Touch, also known as the "heel touchers" or "side-to-side heel touches," is an effective exercise for targeting the oblique muscles and the entire core. Here’s how to perform this exercise correctly: Starting Position: Lie flat on your back on a mat. Bend your knees and place your feet flat on the floor, about hip-width apart. Your feet should be close enough to your body that you can comfortably reach your heels with your hands. Extend your arms down by your sides, palms facing inward. Engage your core by pulling your belly button towards your spine. Performing the Exercise Lift Your Shoulders: Lift your head and shoulders slightly off the ground. This is your starting position. Reach for Your Heel: Bend to the right, reaching your right hand towards your right heel. Focus on using your obliques to perform the movement. Exhale as you reach towards your heel. Return to Center: Return to the starting position, keeping your shoulders off the ground, maintaining tension in your core. Alternate Sides: Bend to the left, reaching your left hand towards your left heel. Again, focus on using your obliques to perform the movement. Exhale as you reach towards your heel. Continue Alternating: Continue to alternate sides in a smooth, controlled manner. Aim to reach your heels without straining your neck or lower back. Your abs and obliques should be doing the work.