Exercise Database

Trap Bar Deadlift

The trap bar deadlift, also known as the hex bar deadlift, is a variation of the traditional deadlift exercise. It's performed using a hexagonal-shaped barbell, with handles at the sides. The trap bar deadlift is a compound movement that primarily targets the muscles of the lower body, including the hamstrings, glutes, quadriceps, and lower back, while also engaging the core and upper body muscles. Keep your back straight, chest up, and shoulders pulled back to maintain a neutral spine position. Engage your core muscles to stabilize your torso. With a firm grip on the handles and your weight evenly distributed through your feet, exhale as you drive through your heels and extend your hips and knees to lift the barbell off the ground. Keep the bar close to your body throughout the movement to maintain proper alignment. As you lift, focus on driving your hips forward and standing tall, while keeping your chest lifted and back straight. Avoid rounding your lower back or allowing your shoulders to slump forward. Once you've fully extended your hips and knees, pause briefly at the top of the movement, ensuring full hip extension. Squeeze your glutes at the top to maximize contraction in the posterior chain muscles. Inhale as you slowly lower the barbell back to the starting position by bending at the hips and knees. Keep the movement controlled and maintain proper form as you lower the weight back down. Avoid dropping the weight or allowing it to slam down, as this can strain your muscles and joints.

Cable Grip Lat Pulldown (Narrow Grip)

Steps : 1.) Start by sitting down on a cable machine and grabbing a narrow grip bar. 2.) Slowly pull the bar down towards your chest, flexing at your elbows and keeping your back angled at around 45-degrees, and hold this position for a few seconds feeling the tension in your lats and lower back. 3.) Return back to the starting position and 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.

Dumbbell Inner Bicep Curl

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a dumbbell in each hand and elbows close to the pelvis. 2.) Keep the palms of the hands so that they are facing inward towards the body. 3.) Curl the dumbbell out and up, keeping the forearms lined up with the deltoids. 4.) Continue performing until the biceps are fully contracted and squeeze tightly, holding for a few seconds then bring back down to the starting positions. 5.) Repeat this exercise for as many repetitions as needed.

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.

Bird Dog

Steps : 1.) Start by kneeling on all fours with your knees underneath your hips and your wrists under your shoulders. 2.) When in position, extend your right arm away from your body keeping in line with your shoulder and head while you extend your left leg away from your body at the same time. 3.) Hold onto this position for a few seconds then return back to the starting position and repeat but with your left arm and right leg. 4.) Repeat for as many reps and sets as desired.

Dumbbell Tricep Kickback

Steps : 1.) Start by standing with your feet shoulder width apart, knees bent at around 25-degrees, your hands holding dumbbells with your elbows bent at 90-degrees. 2.) Bend your body forward so that the dumbbells are parallel with your legs and then slowly lift the dumbbells behind you so that you feel a stretch in your triceps. 3.) Hold this position for a count and then return back to the start. 4.) Repeat for as many reps and sets as desired.

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.

Cable High Pulley Tricep Extension

Steps : 1.) Start by setting up a high cable pulley machine with a straight bar and stand with your back facing the machine, grabbing the bar with an overhand 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 bar 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 Rope Seated Row

Steps : 1.) Start by attaching a rope extension to a low pulley cable machine and sitting down in front of it, with your feet firmly on the rests and grabbing the rope with a neutral grip. 2.) Slowly pull the weight towards you to your sides, squeezing your back, and hold for a count. 3.) Return to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Military Press (Seated)

Steps : 1.) Begin by sitting straight up on a bench gripping a barbell overhand, keeping elbows pointed down and chest high. 2.) Slowly push the bar straight up over your head until your arms are fully extended, then return back to the starting position behind the neck. 3.) Repeat for as many reps and sets as desired.

Cable Straight Arm Crossover

Steps : 1.) Start by setting up two handles on a two high cable pulley machine and stand in between the machines with your hands extended out gripping the handles above your body. 2.) Slowly bring the handles down and together in front of your body, squeezing your chest and hold for a count. 3.) Return the handles back to the starting position. 4.) 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 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.

Cable Pullover (Supine)

Steps : 1.) Start by setting up a flat bench next to a low pulley cable machine, with a straight bar extension attached. 2.) Lay down with your back on the bench and your head up near the machine, grabbing the bar in an overhand grip with your palms facing towards you. 3.) Keep your arms straight and pull your hands up and forward so that your arms are creating about a 45-degree angle towards your feet and you feel a stretch in your shoulders and lats. 4.) Hold this position for a count then return back to the start. 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 Landmine Kneeling One-Arm Press

The barbell landmine kneeling one-arm press is an excellent exercise for targeting the shoulders, triceps, and core stability. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Kneel down in front of the landmine with your knees on the ground and your torso upright. With one hand, grip the end of the barbell that's loaded with weights. Hold the barbell at shoulder height, palm facing inward, with your elbow bent and your forearm perpendicular to the ground. This will be your starting position. Brace your core to maintain stability throughout the movement. Press the barbell upward by extending your arm fully overhead. Keep your elbow close to your body as you press. Once your arm is fully extended, pause briefly at the top of the movement to engage your shoulder and tricep muscles. Slowly lower the barbell back to the starting position under control, bending your elbow and bringing the weight down to shoulder height.

Machine Bicep Curl (Reverse Grip)

Steps : 1.) Start by sitting on a bicep curl machine that has rotating handles. 2.) Rest your arms over the padding keeping them straight and grab onto the handles with a overhand (reverse) grip. 3.) Slowly raise the handles up towards your shoulders, squeezing and isolating your biceps, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.