Exercise Database

Dumbbell Alternating Seated Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in an underhand grip with your palms facing up, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

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.

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.

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.

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.

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.

Barbell Bent-Over Row (Reverse Grip)

The barbell bent-over row with a reverse grip (underhand grip) is a great exercise for targeting the back muscles, particularly the lower lats, as well as the biceps. Here's how to perform it correctly: Setup: Stand with your feet shoulder-width apart. Load the barbell with the desired weight. Stand close to the barbell with your shins almost touching it. Grip the Barbell: Bend at your hips and knees to reach down and grip the barbell with an underhand (supinated) grip, where your palms are facing up. Your hands should be about shoulder-width apart or slightly wider. Starting Position: Lift the barbell by straightening your legs and then your hips to stand up straight, keeping the bar close to your body. Engage your core and maintain a slight bend in your knees. Bend at your hips to lower your torso until it is roughly parallel to the ground or slightly above, maintaining a neutral spine (do not round your back). Your arms should be fully extended, and the barbell should be hanging in front of you. Executing the Row: Inhale and pull the barbell towards your lower abdomen or just below your ribcage. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. Focus on using your back muscles rather than your arms to lift the weight. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position with your arms fully extended. Keep your torso stable and avoid any jerky movements.

Cable One-Arm Tricep Pushdown (Reverse Grip)

The reverse grip tricep pushdown exercise is the reverse version of the tricep pushdown exercise that helps isolate the tricep muscle. Steps : 1.) Start by standing in front of a cable machine and attaching a bar to the high pulley. 2.) Grab onto the handle with a palm-up grip and keeping your elbows in at your sides. 3.) Slowly pull the handles down towards your thighs, isolating the tricep and hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Seated One-Arm Tricep Extension

The dumbbell one arm tricep extension exercise uses a dumbbell to work each arm individually and build bigger triceps. Steps : 1.) Start by sitting on a bench with your back straight and your abs drawn in. 2.) Grab a dumbbell in your hand and place it behind your neck with your elbow bent. 3.) Slowly extend your arm straight up over your head and slowly return 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.

Cable Rear Pulldown (Wide Grip)

Steps : 1.) Start by sitting on a bench that has a pulldown bar or on a lat-pulldown machine. 2.) Place each of your hands on the bar so that it is about a foot from your head and then slowly pull down the bar behind your back. 3.) Slowly pull down until the bar is at the base of your neck and squeeze your shoulder muscles. Be aware that this version of the lat pulldown can place additional stress on the shoulder joint. This is because the arms are externally rotated and abducted during the movement. A better option may be a lat pulldown to the upper chest instead. 4.) Hold this position for a count then return back up to the starting position. Tips : 1.) Make sure that you do not do too much weight or weight that is unmanageable as that can lead to injury or shoulder issues.

Barbell Wrist Curl (Posterior)

Steps : 1.) Stand with your feet shoulders width apart. 2.) Grasp the barbell in your hands with your palms facing outwards. 3.) Lift the barbell up and down using only your hands while keeping your arms straight.

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.

Kettlebell Single-Leg Deadlift

Steps : 1.) To begin this exercise; start off by holding a kettlebell in on hand and then stand on one leg as the same as the hand that holds the kettlebell. 2.) From that position perform a stiff legged deadlift by bending at the hip and pushing your alternate leg straight out behind you. 3.) Lower the kettlebell until it touches the floor and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Glute Kickback (Kneeling)

Steps : 1.) To begin this exercise; start off with your knees on the floor in a kneeling push-up position. 2.) Raise your right leg until your hamstrings are parallel with your back maintaining the 90-degree level squeezing your glutes throughout the movement. 3.) Hold this position for a few seconds and return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed then switch legs.

Oblique Crunch

The Oblique Crunch is an effective exercise that targets the oblique muscles, which are located on the sides of your abdomen. These muscles are important for rotational movements and overall core stability. Here’s how to perform the movement correctly: Starting Position: Lie on your back on an exercise mat. Bend your knees resting one on top of each other. Place your hands lightly behind your head, elbows flared out to the sides. Do not pull on your neck. Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Lift your right and left shoulder off the mat and laterally flex your torso raising your shoulders off the floor. Exhale as you crunch up and twist. Top Position: At the peak of the movement, your right and left shoulder be off the ground, and your oblique muscles fully engaged. Hold this position briefly, ensuring a strong contraction in the obliques. Returning to Start: Slowly lower your shoulder back to the starting position in a controlled manner. Inhale as you return to the starting position.

Weight Plate Front Raise

Steps : 1.) To begin this exercise; start off holding a barbell weight plate in your hands at your waist and standing up straight. 2.) Keep your palms facing inwards towards each other. 3.) Then slowly move the plate up and out until it has reached your shoulder level and hold onto it for a few seconds squeezing your shoulders tightly. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Bodyweight Lunge

Steps : 1.) Start by standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.