Exercise Database

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 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.

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.

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.

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.

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

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.

Barbell Good Morning

The barbell good morning is a great exercise for targeting the posterior chain, including the lower back, glutes, and hamstrings. Here's how to perform it correctly: Setup: Place the barbell at shoulder height on a squat rack. Position yourself under the bar so it rests comfortably on your upper back (trapezius muscles), similar to a back squat position. Grip the barbell with your hands slightly wider than shoulder-width apart. Stand up to lift the bar off the rack and take a step back to clear the rack. Starting Position: Stand with your feet shoulder-width apart. Keep a slight bend in your knees throughout the movement. Engage your core and maintain a neutral spine (keep your back straight and not rounded). Execution: Begin the movement by hinging at your hips. Push your hips back as you lower your torso forward. Keep the barbell stable on your upper back and your back flat. Lower your torso until it is nearly parallel to the ground or as far as your flexibility allows without compromising form. Your knees should remain slightly bent but not excessively so. Returning to Starting Position: Reverse the movement by engaging your glutes and hamstrings to bring your torso back up to the starting position. Push your hips forward and stand upright. Breathing: Inhale as you lower your torso. Exhale as you return to the starting position.

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

Dumbbell Seated Hammer 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 a neutral grip with your palms facing inward. 3.) Slowly lift the dumbbells up towards your shoulder, isolating the bicep and hold for a count. 4.) 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.

Dumbbell Alternating Front Raise

Steps : 1.) Start by standing up straight with a dumbbell in each hand with your palms facing inward towards your body. 2.) Slowly elevate one of the dumbbells up in front of you towards shoulder level and hold for a count. 3.) Return the dumbbell back to the starting position and repeat with the opposite arm. 4.) 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.

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

Barbell Push Press

Steps : 1.) To begin this exercise; start off with a power clean to get the weighted barbell from the floor to your shoulders. 2.) With the barbell rested on your palms and shoulder, bend your knees slightly and explode upward using your upper legs to overhead press, from the shoulders, the barbell above your head. 3.) Lower the bar slowly to your shoulders bending your knees until the barbell reaches the starting point. 4.) Repeat this exercise for as many repetitions as needed.

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.

Cable Internal Rotation

The cable internal rotation exercise is an excellent way to target the rotator cuff muscles, specifically the subscapularis. This exercise is crucial for shoulder stability and overall shoulder health. Here's how to perform it correctly: Setup: Adjust the pulley on the cable machine to elbow height. Attach a single handle to the pulley. Select an appropriate weight. Starting Position: Stand with your side to the cable machine, so the arm you're working is nearest to the machine. Grab the handle with the hand of your working arm. Step away from the machine to create tension on the cable. Position your elbow against your side, bent at a 90-degree angle. Your forearm should be perpendicular to your torso, with your hand holding the handle in front of you. Executing the Internal Rotation: Inhale and brace your core. Keeping your elbow fixed against your side, rotate your arm inward, bringing your hand across your body. The movement should come from your shoulder, not your elbow or wrist. Rotate until your forearm is almost across your torso, or until you feel a good contraction in your shoulder. Returning to Starting Position: Exhale and slowly rotate your arm back to the starting position with control, keeping the movement smooth and controlled. Avoid letting the weight pull your arm back too quickly.