Exercise Database

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.

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.

Barbell Bicep Curl (Wide Grip)

The barbell wide grip standing biceps curl exercise is a wide grip version of the bicep curl that targets the lateral (outer) portion of the bicep muscle. Steps : 1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab a barbell with an underhand (palms up) grip as wide as you comfortably can and extend your arms fully against your thighs. 3.) Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest, squeezing your bicep muscle. 4.) Pause for moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine T Bar Reverse Row

Steps : 1.) Start by setting up a T-Bar Row machine with the amount of weight that you want to use to perform this exercise. 2.) Lay down with your chest flat on the pad in front of you, legs behind on the foot rests and grabbing onto the handles with an underhand reverse grip. 3.) Slowly pull the bar up towards your chest, bringing the handles to your sides, squeezing with your back and lat muscles. 4.) Hold for a count then return back to the starting position. 5.) 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.

Dumbbell Press (Close Grip)

Steps : 1.) Start by laying with back on a flat bench, feet in front of you and holding a dumbbell in each hand elevated above your chest. 2.) Slowly lower the dumbbells to your chest, keeping them close together, without touching and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Arm Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms extended out to your sides so that you create a "T" shape and should be parallel to the floor. 2.) Slowly make circles with your arms feeling a stretch in your shoulders as you continue to rotate in a circular motion. 3.) Continue this motion for 10 to 20 seconds then return to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

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

Single-Leg Calf Raise

Steps : 1.) Start by standing to the side of either a smith machine or a support structure and holding onto it. 2.) Slowly lift one of your heels off of the floor as far as possible, keeping the other leg extended behind you, and squeeze your calf. 3.) Hold for a count and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Pull-Up (Hammer Grip)

Steps : 1.) Stand in front of a assisted pull-up machine and grab the hammer grip section of the bar. 2.) Lift your feet up off of the floor and pull up slowly, squeezing your lats until your shoulders are level with your head. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Bent-Over Row

The smith machine bent over row exercise works on improve your posture and strengthening your upper back. Steps : 1.) Start by standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and good posture and then lean forward with your upper body until your chest is parallel to the floor. 2.) Grab onto the bar with a wide overhand grip, making sure that you keep your chest still and pull the bar up until it is almost touching your chest. 3.) Hold this position for a count, squeezing your back muscles, then return back to the starting position in a controlled manner. Tips : 1.) You don't have to use a lot of weight for this exercise to be challenging. 2.) Maintain good form for this exercise so that you don't sustain an injury.

Cable Pulldown (Underhand)

The underhand pull down exercise exercise works the muscles of both the lats, lower back and triceps. Steps : 1.) Sitting upright with your abs drawn in grasp a pull down bar with and underhand grip shoulder width apart. 2.) Pull the bar down till the bar reaches your upper chest, keeping your elbows close to your body. 3.) Slowly return the bar to the starting position. 4.) Repeat for as many reps and sets as desired.

Prone Machine Single-Leg Curl

Steps : 1.) Start by setting up a single leg curl machine with the amount of weight that you would like to perform for this exercise. 2.) Lay with your face down on the machine and the padding just above your ankles. 3.) Squeeze your hamstring and curl the weight up with one of your legs, until you feel a stretch then hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Recumbent Bike

The recumbent bike is a great cardio exercise. It is a variation of a cardio workout that involves the recumbent bicycle that places the individual in a laid back reclining position. It is a great exercise for burning calories, increasing stamina and endurance, improving balance and helps build core and lower leg strength.

Dumbbell Spider Curl

Steps : 1.) Start by holding a dumbbell in each hand and position yourself lying face first on an inclined bench. 2.) Then extend your biceps down and out in front of you so that you are able to fully contract your 3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps 4.) Hold for a count when you reach the top position then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Sumo Squat

The Sumo Squat is a variation of the traditional squat that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. Here's how to perform it: Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward. The wider stance is characteristic of the sumo squat and helps emphasize the inner thigh muscles. Bend at your hips and knees to lower your torso moving hands out in front of the body. Engage your core muscles to stabilize your spine and keep your chest up throughout the movement. Your back should be straight, and your shoulders should be pulled back. Keeping your chest up and your back straight, lower your body by bending your knees and pushing your hips back. Descend until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form. Your knees should track in line with your toes. Push through your heels to drive yourself back up to the starting position. Keep your chest up and your back straight as you rise. Fully extend your hips and knees at the top of the movement, squeezing your glutes at the top. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Machine Vertical Row (Close Grip)

Steps : 1.) Start by sitting on a vertical row machine grabbing the handles with a hammer, neutral, grip and keep your feet flat on the floor in front of you. 2.) Once in position, slowly pull the handles in towards your sides, squeezing your back and lat muscles, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.