Exercise Database

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.

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.

Machine Squat

The machine squat is similar to the leg press machine that works the same muscles and improves lower extremity strength. Steps : 1.) Start by adjusting the shoulder rack of the machine so that your feet comfortably reach the crosspiece and keeping a slight bend in your knees. 2.) Once in position, press your feet forward and release the safety locks. 3.) Slowly lower the weight towards your body, keeping your abs tightly drawn in and knees moving in the same direction as your feet. 4.) Don't lock your knees or bounce the weight.

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.

Dumbbell Bench Press (Palms in)

Steps : 1.) Start by laying with your back flat on a bench with your feet rested on the floor and holding a dumbbell in each hand. 2.) Keep the dumbbells rested at your chest as you get yourself into position, holding onto them with a neutral grip. 3.) Extend your hands above your chest and squeeze so that you feel a stretch in your pecs, then hold for a count. 4.) Then slowly return the dumbbells at the sides of your chest. 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.

V-Up

Steps : 1.) Start by laying on a mat with your legs extended out towards the ceiling and slightly apart. 2.) Extend your hands above your head and in front of your chest. 3.) Squeeze with your abs and reach up with your arms in between your legs and hold this position for a few seconds. 4.) Return back to the starting position and then repeat for the desired number of reps and sets.

Dumbbell Deep Push-Up

Steps : 1.) Start by getting yourself into a pushup position with your hands holding onto dumbbells on the floor in front of you. 2.) Keep your arms at shoulder width distance and legs extended behind you with toes on the floor. 3.) Slowly lower your body down towards the floor as far as possible, so that you feel a deep stretch in your chest, then hold for a count. 4.) Return back 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 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.

Dumbbell Hamstring Curl

Steps : 1.) Start by setting up an elevated flat bench on either a block or step and making sure that your resting point is secure. 2.) Lie face down on the bench, placing a dumbbell at the lower end of the bench so that you will be able to grab it in between your feet, and that your knees are at the edge of the bench. 3.) Pick the dumbbell up off of the floor with your feet, keeping your legs fully extended, and slowly curl the dumbbell up towards your buttocks by bending your knees. 4.) Hold for a count when you feel a stretch in your hamstrings then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Tricep Pushdown (Reverse Grip)

Steps : 1.) Start by setting up a handle on a high cable pulley machine, then face the machine and grab the handle with an underhand grip. 2.) Pull down so that your elbow is tucked in at your side and hand is around chest level, then slowly extend your arm down as far as possible, squeezing your tricep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Bicep Curl

This is a reverse curl exercise that works all of the muscles of the arms. Steps : 1.) Stand with your feet shoulder width apart, your knees slightly bent and a your abs drawn in. 2.) Grasp a dumbbell in each hand with an overhand (palms facing down) grip. 3.) Keeping your arms at your side and your elbows steady. Lift the dumbbells up towards your shoulders. 4.) Pause for a moment and then return to the starting position.

Machine Single-Leg Press

Steps : 1.) Start by sitting down on a leg press machine, placing one of your feet on the platform in front of you with shoulder width spacing, the other extended to the side so that it doesn't get in the way and selecting the weight you would like to perform. 2.) Slowly, using your hamstrings and quads, push against the platform so that you move backwards, feeling a stretch in your legs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Push-Up (Close Hand)

Steps : 1.) Start laying on the floor in a push-up position with your feet extended out behind you and your hands shoulder width apart. 2.) Slowly walk your hands inward so that your fingertips and your thumbs are touching and creating almost a diamond shape or as close together as possible. 3.) Lower yourself towards the ground until your chest almost touches the floor and hold. 4.) Return back to the starting position squeezing your chest on the way back up. 5.) Repeat for as many reps and sets as desired.

Hack Calf Raise

Steps : 1.) Start by setting up a hack squat machine with the amount of weight that you would like to perform for this exercise, laying with your chest flat on the pad and shoulders rested underneath the shoulder pads. 2.) Stand on the platform and push the weight up off of the rack and hold onto the hand rests as this will be your starting position. 3.) While keeping your legs straight, slowly raise your heels up off of the floor as far as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Upper Chest Crossover

Steps : 1.) Start by setting up handles on a high cable pulley machine, standing in the middle of the machines, grabbing the handles with both of your hands and keeping them extended above your head. 2.) Slowly move your arms in a circular motion and bring them out in front of your body at head level. 3.) Hold for a count then 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.