Exercise Database

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.

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.

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.

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.

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.

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.

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.

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 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.

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.

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.

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.

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.

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.

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.

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 Row

Steps : 1.) Start by taking a barbell and placing it in a corner or in a place where it can be stabilized, then place a weight at the one end that you will be grabbing. 2.) Slowly bend forward so that you are as close to parallel to the ground as possible, keeping your knees bent and feet planted firmly on the floor. 3.) Grab the bar with one hand on top of the other, just underneath the plates then pull the bar straight up towards your chest, keeping your elbows in, until the weight touches your lower chest and squeeze your back. 4.) Hold for a count then return back to the starting position making sure that the weights do not touch the floor. 5.) Repeat for as many reps and sets as desired.