Exercise Database

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.

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 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.

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.

Dead Bug

Begin by lying flat on your back. Keep your back in its natural position without flattening it. This will help you do the dead bug in the most efficient and effective way. As you brace your abs, your back should be in its natural position with a slight curve in it. Keep in mind, you should be able to fit a few fingers under the curve in your back. Next, extend your arms. Raise your feet, knees and hips. To execute the movement, lower opposite arm and leg simultaneously. Repeat with the other arm and leg. Once you’ve finished your first arm and leg, lift and lower the other side. This ensures that you develop both sides of your abs and core evenly.

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.

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.

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.

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.

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.

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.

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

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl is an effective exercise for targeting the brachialis and brachioradialis muscles in the forearms, as well as the biceps. Performing this exercise on an incline bench increases the range of motion and helps to isolate the arm muscles, providing a more intense workout. Here's how to perform the dumbbell incline hammer curl correctly: Start by sitting on an incline bench with a dumbbell in each hand, arms to your side, with your feet planted firmly in front of you. Keep your palms are facing in towards each other (i.e. hammer grip) throughout the exercise. Flex at your elbows bringing the weights up to your shoulders, isolating the forearms and biceps, until you feel tension in the muscles. Hold for a count then 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.

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.

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.

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.

Machine Lat Pulldown (Reverse Grip)

Steps : 1.) Start by setting up a wide grip bar to a lat pulldown machine, then grasping it with an underhand shoulder width grip and sitting down on the machine with your knees rested underneath the pads. 2.) Keeping your back straight, slowly pull the bar down towards your upper chest, squeezing your lats and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.