Exercise Database

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

Cable Incline Fly

The cable incline fly is an effective exercise for targeting the upper portion of the pectoral muscles. It also engages the shoulders and triceps to a lesser extent. Here's how to perform it correctly: Setup: Adjust the pulleys on the cable machine to the lowest position. Place an incline bench between the pulleys and set the incline to about 30-45 degrees. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Sit on the incline bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing each other). Lie back on the bench with your arms extended above your chest, maintaining a slight bend in your elbows. Your hands should be directly over your chest. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your upper chest muscles. Your palms should face each other throughout the movement. Returning to Starting Position: Exhale and bring the handles back together in the same wide arc, focusing on squeezing your chest muscles. Maintain the slight bend in your elbows and control the movement to keep tension on the chest muscles.

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 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 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.

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.

EZ Bar Curl (Reverse Grip)

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a weighted EZ Bar in your hands at waist level in a reverse grip. 2.) Slowly elevate the bar up towards your shoulders, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) 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.

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 Decline Bench Press

The Dumbbell Decline Bench Press is an excellent exercise for targeting the lower portion of the pectoral muscles. Here’s how to perform it correctly: Setup: Adjust the bench to a decline angle of about 15-30 degrees. Sit on the bench with your feet securely positioned under the foot pads for stability. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Starting Position: Lie back on the bench with your head lower than your hips. Position the dumbbells at chest level with your palms facing forward and elbows bent at about a 90-degree angle. Your upper arms should be parallel to the floor. Engage Your Core: Tighten your abdominal muscles to maintain stability and prevent arching your back during the exercise. Press the Dumbbells: Press the dumbbells upward in a controlled manner, straightening your arms but not locking your elbows. Ensure the dumbbells travel in a slight arc and converge slightly at the top of the movement. Pause: Briefly pause at the top of the movement, squeezing your chest muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position at chest level, keeping the movement controlled.

Dumbbell Plie Squat

The plie' squat is a version of the squat exercise that is performed with a dumbbell to strengthen the glutes and leg muscles. Steps : 1.) Start by standing with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angles. 2.) Grab onto one dumbbell with both hands. Let the arms hang straight down holding one end of the dumbbell vertically. Maintain this position in the center of your body making sure that you keep your knees slightly bent and your back straight. 3.) Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.The goal is to touch one head of the dumbbell to the floor. 4.) With a controlled motion return to starting position. 5.) Repeat for as many repetitions and sets as desired.

Dumbbell Rear Delt Row

Steps : 1.) Start by lying on a flat bench with a dumbbell in each hand extended out in front of you. 2.) Slowly pull the dumbbells up until your elbows are just above your shoulders. 3.) Once you reach the final position hold for a count and squeeze your muscles. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Alternating Incline Curl

The alternate incline dumbbell curl exercise uses an incline bench to change your body's position as you perform this workout. Steps : 1.) Start off by taking either a pre-set incline bench or an adjustable bench and setting it to a 45 degree angle. 2.) Grab a dumbbell in each hand, sit back on the bench with your feet planted firmly on the floor in front of you and hand your arms down at your sides. 3.) Keeping your elbows straight, raise your right arm up towards your head, isolating the bicep and squeezing the muscle. 4.) Hold the position for a count then lower down to the starting position. 5.) Repeat the same steps with your left arm.

Cable Hip Abduction

The hip adduction exercise helps strengthen the hip flexor and thigh muscles. Steps : 1.) Start by standing alongside a cable pulley stack and attach a cuff to the pulley near your ankle. 2.) Step away from the stack holding onto the stack for support. 3.) While standing firm on the foot not attached to the cable, slowly abduct (pull away) your cuffed ankle in front of your stabilizing leg and back. 4.) Repeat and switch ankles.

Leverage Shoulder Press

Steps : 1.) Start by loading the amount of weight that you would like to use on the leverage machine and adjusting the seat so that the handles are near the top of your shoulders, keeping your head and chest straight up. 2.) Slowly press the handles upward extending through the elbows until you feel a stretch on your shoulders and hold for a count. 3.) Return back to the starting position but do not touch the stops until your set is complete. 4.) Repeat for as many reps and sets as desired.

Machine Lateral Shoulder Raise

Steps : 1.) Start by sitting down at the shoulder raise machine, placing your arms underneath each pad and then slowly raising your arms out to your sides. 2.) As soon as your arms reach about shoulder level, hold onto this pose for a count then return back to the starting position slowly while maintaining tension on your muscles. 3.) Repeat for as many reps and sets as desired.

Jump Squat

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed

Seated Leg Tuck

Steps : 1.) Start off with your body sitting in the middle of a flat bench with your legs stretch out in front of you. 2.) Keep the upper half of your body leaning back. 3.) Take your knees and curl them up towards you as you bring your chest close to your knees. 4.) Exhale as you perform this motion. 5.) Tighten your abs and squeeze for a few seconds, then return back to the starting position as you inhale. 6.) Repeat this exercise for as many repetitions as needed.