Exercise Database

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.

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.

Dumbbell Tricep Extension (Supine)

The dumbbell tricep extension, when performed in a supine position, is also known as the lying tricep extension or skull crusher. Here's how you can do it: Preparation: Lie on a flat bench with your back pressed firmly against it. Your feet should be flat on the floor. Hold a dumbbell in each hand, palms facing inward (towards each other), and extend your arms straight up towards the ceiling. Your elbows should be slightly bent. Execution: Keeping your upper arms stationary, slowly lower the dumbbells towards your head by bending your elbows. Your elbows should point towards the ceiling throughout the movement. Lower the dumbbells until your forearms are parallel to the floor or until you feel a good stretch in your triceps. Keep your wrists firm and stable. Pause briefly at the bottom of the movement, then slowly extend your elbows to bring the dumbbells back to the starting position.

Cable Front Raise

The cable front raise is an excellent exercise for targeting the front (anterior) deltoids. It also engages the upper chest and trapezius muscles. Here’s how to perform it correctly: Attach a handle to the low pulley of a cable machine. Select an appropriate weight. Starting Position: Stand facing away from the cable machine. Grab the handle with one hand, allowing the cable to run between your legs. Your arm should be extended straight down in front of your thigh. Stand with your feet shoulder-width apart, keeping a slight bend in your knees. Engage your core and maintain a straight back. Executing the Front Raise: Inhale and brace your core. With a slight bend in your elbow, lift your arm straight up in front of you until it is at shoulder height or slightly above. Your palm should be facing down or slightly inward. Keep your body stationary and avoid using momentum to lift the weight. The movement should be smooth and controlled. Returning to Starting Position: Exhale and slowly lower the handle back to the starting position, controlling the weight as you go. Avoid letting the weight pull your arm down quickly; maintain control throughout the movement.

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.

Dumbbell Arnold Press

Steps : 1.) Begin by standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder height and rotate your palms so that they are facing in towards your body. 3.) From there raise both dumbbells above your head, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Bent-Over Reverse Fly

Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a dumbbell in each hand. 2.) Bend down so that your chest is rested upon your thighs and position the dumbbells underneath your legs. 3.) Slowly elevate the dumbbells up and out to around head level and squeeze your shoulders. 4.) Hold for a count then return back 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.

Smith Machine Shrug

The Smith Machine Shrug is an effective exercise for targeting the trapezius muscles, particularly the upper traps. This exercise helps to build and strengthen the muscles in the upper back and neck area. Here's a step-by-step guide on how to perform the exercise correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar to a height that is just below your hips when you are standing upright. Choose the Appropriate Weight: Load the bar with a weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart for stability. Stand close to the bar with your hands gripping the bar slightly wider than shoulder-width apart, using an overhand grip (palms facing down). Lift the Bar: Unlock the bar from the safety catches by rotating it. Stand upright with the bar hanging at arm's length in front of you. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Shrug Your Shoulders: Exhale as you lift your shoulders straight up towards your ears. Keep your arms straight and focus on using your trapezius muscles to lift the weight. Hold the top position for a brief moment, squeezing your traps. Lower the Bar: Inhale as you slowly lower your shoulders back down to the starting position. Maintain control to avoid letting the weights drop quickly.

Bridge

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start by lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.

Machine Leg Press (Narrow Stance)

Steps : 1.) To begin this exercise; start off sitting down on a leg press machine and place your legs on the platform in front of you in less than a shoulder with apart narrow stance and toes pointed out. 2.) Then lower the safety bars to release the platform and push the platform up until your legs are fully extended forward. 3.) Lower the platform back down towards your chest and stop when your upper legs and knees make a 90-degree angle. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Barbell Skull Crusher (Reverse Grip)

Steps : 1.) Start by setting up either a weighted barbell or EZ bar, holding it above your chest as you lay with your back flat on a bench, and feet out in front of you. 2.) Slowly, while keeping your elbows fixed in place, lower the weight down towards your head until it is almost touching, squeezing your triceps and holding for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

EZ Bar Preacher Curl (Close Grip)

Steps : 1.) Start by setting up either weighted EZ bar with the weight that you would like to use to perform this exercise. 2.) Then sit down on the bench with your feet flat on the floor and arms extended out grabbing onto the bar with a close underhand grip. 3.) Slowly curl the bar up towards your shoulders, isolating and squeezing your shoulders, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Deep Squat

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck. 2.) Bend at your knees and start to sit back with your hips. As you go down for a standard squat keeping your back and chest straight out. 3.) Continue performing the squat until your hamstrings are near or touching your calves. Pause for a few seconds before returning the the starting position. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

Machine Kneeling Leg Curl

Steps : 1.) Start by getting into position on a kneeling leg curl machine placing your forearms in front of you and one of your legs underneath the curling pad. 2.) This will be your starting position. 3.) Make sure that your upper body stays still and slowly curl the pad up towards your glutes, squeezing with your hamstrings on the way up. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Deltoid Raise

Steps : 1.) To begin this exercise; start off by standing to the side of a low pulley row and with your right hand grab the handle to the pulley. 2.) Keep your back and chest straight and your feet shoulder width apart. 3.) Take your right hand with the pulley and elevate it up so that it is at shoulder level and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Cable Reverse Curl

Steps : 1.) Start by grabbing onto a cable bar with a shoulder-width overhand grip. 2.) Keep your elbows down to your side and then raise the bar up towards your face, squeezing and isolating the biceps. 3.) Hold this position for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable One-Arm Reverse Fly

Steps : 1.) Start by setting up a low cable pulley machine with a cable attachment and standing to the side of the machine with feet shoulder width apart. 2.) Bend down at your knees, keeping your back parallel with the floor, bringing your opposite arm holding the cable in front of your body and this will be your starting position. 3.) Slowly elevate your arm up and out, squeezing your shoulders until the handle reaches head level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.