Exercise Database

Cable Elevated Row

Steps : 1.) Start by taking an elevated platform and placing it on top of the bench for a cable row machine. 2.) Sit down on the bench placing your feet on the foot rests in front of you, keeping your knees slightly bent and then lean slightly to grab the handle to perform the exercise. 3.) Slowly extend your arms and elbows back pulling the handle towards your lower chest, feeling a stretch within your lats and lower back. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Pallof Press with Rotation

Steps : 1.) Start off by connecting a cable to a high pulley cable machine at shoulder height level and stand to the side of the machine, grasping the cable with both hands. 2.) Slowly pull the cable in towards your chest and squeeze your pecs, hold this position for a count then push the cable back out in front of your chest. 3.) Then, while squeezing your abs, twist through your hips in the opposite direction of the machine so that you get a full rotation and feel a stretch in your abdominals. 4.) Return back to the starting position and repeat for as many reps and sets as you desire.

Cable Rope Seated Row

Steps : 1.) Start by attaching a rope extension to a low pulley cable machine and sitting down in front of it, with your feet firmly on the rests and grabbing the rope with a neutral grip. 2.) Slowly pull the weight towards you to your sides, squeezing your back, and hold for a count. 3.) Return to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Shrug

The cable shrug is an effective exercise for targeting the trapezius muscles, particularly the upper traps. Here’s a step-by-step guide to performing the cable shrug correctly: Set Up the Machine: Attach the desired handle to the cable row machine. Adjust the seat and chest pad (if available) so that you can reach the handle comfortably without overextending. Starting Position: Sit down on the machine with your feet securely placed on the footrests. Your knees should be slightly bent. Grasp the handle with both hands, using an overhand or neutral grip (palms facing each other). Sit with a straight back and slight lean forward from the hips, keeping your chest up and core engaged. Executing the Row: Pull the handle towards your torso, leading with your elbows. Your elbows should stay close to your body. As you pull, squeeze your shoulder blades together and keep your back straight. Avoid using your lower back to pull; focus on using your upper and middle back muscles. End Position: Pull the handle until it reaches your torso, typically around the lower chest or upper abdomen. Hold this position for a brief moment to maximize the contraction in your back muscles. Return to Starting Position: Slowly extend your arms and return the handle to the starting position, maintaining control of the weight throughout the movement. Keep your back straight and avoid rounding your shoulders as you return to the start.

Leverage Machine Shrug

Steps : 1.) Start by loading the leverage machine with the amount of weight you would like to use for this exercise and then place yourself in between the handles. 2.) Grab the handles with a firm grip, then lower your body through your hips, lean forward and keep your chest up. 3.) Extend your body through the floor, pushing with your hips and knees as you rise to a standing position, making sure to keep your arms straight through the motion and your shoulders back. 4.) Slowly raise the weight by performing shoulder shrugs and bringing them up to your ears. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Glute Kickback

Steps : 1.) Start by setting up a standing glute kickback machine by adjusting the leg padding on the machine then place the padding underneath one of your knees. 2.) Grab onto the bars and stand with a bend in your knees, then slowly push your leg behind you, extending back as far as you can, squeezing your glutes and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Tricep Extension

The dumbbell incline triceps extension exercise uses an incline bench to target the tricep muscles. Steps : 1.) Start off grabbing a dumbbell in each hand and lie against an incline bench, face up with your feet firmly planted on the floor in front of you. 2.) Extend your arms over your shoulders with your palms facing each other and then slowly lower the dumbbells behind your head by bending your elbows. 3.) Hold this position for a count. 4.) Then with a controlled motion raise your arms back up 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.

Weight Plate Rotation

Steps : 1.) Lie on a mat or on the floor. 2.) While sitting up extend your knees out with a slight bend. 3.) Your feet should be a few inches off the ground. 4.) Grab a plate and rotate from one side of your chest to the other side while maintaining your body position. 5.) Repeat for the desired amount of reps.

Cable Pullover (Supine)

Steps : 1.) Start by setting up a flat bench next to a low pulley cable machine, with a straight bar extension attached. 2.) Lay down with your back on the bench and your head up near the machine, grabbing the bar in an overhand grip with your palms facing towards you. 3.) Keep your arms straight and pull your hands up and forward so that your arms are creating about a 45-degree angle towards your feet and you feel a stretch in your shoulders and lats. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Cable Wrist Curl

Steps : 1.) Sit down on the bench with your arms resting on your thighs. 2.) Grab the bar attached to the cables. 3.) Pull the bar towards your chest while keeping your elbows on your thighs. 4.) When the bar is held to your chest hold for a few seconds before letting back down. 5.) Repeat for the desired amount of reps and sets.

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.

Elevated Push-Up

Steps : 1.) Start in a push-up position with a flat bench positioned behind your feet. 2.) Elevate your feet and place them either in the middle of the bench or at the edge of it (depending on the position of the bench) so that your body is elevated off of the floor. 3.) Slowly lower yourself down towards the ground until your chest almost touches the floor and you feel tension in your muscles. 4.) Hold this position for a second then return back to the starting position, pushing up with your pecs and squeezing your chest on the way up. 5.) Repeat for as many reps and sets as desired.

Barbell Wrist Curl (Palms Up)

Steps : 1.) Start out by placing the barbell on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Use your hands to grab the barbell and bring it up so that your forearms are resting against your thighs with palms upward. 4.) Start out by curling your wrist upwards and exhaling. 5.) Slowly lower your wrist back down to the starting position while inhaling. 6.) Repeat for the desired amount of repetitions and sets. Tips : 1.) Refrain from moving your forearms during this exercise.

Bench Push-Up

Steps : 1.) Start by setting up a bench horizontally getting yourself in a push-up position so that your arms are extended, in a shoulder-width position on the floor with your feet extended behind you with toes on the bench. 2.) Slowly lower your body down towards the bench so that your chest is almost touching then hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rope Lat Pulldown

Steps : 1.) Start by setting up a rope extension on a lat pulldown machine, grabbing it with a neutral grip and sitting down on the machine with your knees rested underneath the pads. 2.) Slowly, while keeping your body straight and upright, pull the rope down using and squeezing your lats as far as possible. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Superman

The superman exercise is great for the lower stretching and strengthening back and core muscles. Steps : 1.) Start by lying flat on your stomach with your arms stretched out in front of you. 2.) Slowly raise your arms and legs up off of the floor and hold onto this position for a few seconds until you feel a tight stretch in your core and back muscles. 3.) Return back to the starting position.

Tricep Push-Up

The close triceps pushup exercise is a version of the push up that isolates the tricep muscles. Steps : 1.) Start by kneeling down on the floor or a mat, placing your hands with thumbs together and raise your body up on your toes. 2.) Draw your abs in and keep your back and neck in a straight line. 3.) Slowly lower your body towards the floor until you are nearly touching the ground. 4.) In a controlled manner raise your body back up to the starting position. 5.) Repeat for as many reps and sets as desired.