Exercise Database

Barbell Front Raise

A barbell front raise is an effective exercise for targeting the anterior deltoid muscles in your shoulders. Here’s a step-by-step guide on how to perform it correctly: Setup: Stand with your feet shoulder-width apart. Hold a barbell with both hands using an overhand grip (palms facing down). Your hands should be about shoulder-width apart on the bar. Starting Position: Stand straight with your arms extended downward, holding the barbell in front of your thighs. Your elbows should be slightly bent, and the barbell should be resting against your thighs. Execution: Engage your core muscles to stabilize your body. Lift the barbell in a controlled manner, keeping your arms straight (with a slight bend at the elbows) until it reaches shoulder height. Make sure to keep your back straight and avoid using momentum to lift the weight. Pause briefly at the top of the movement. Lowering the Barbell: Slowly lower the barbell back to the starting position in a controlled manner. Avoid letting the barbell drop quickly.

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.

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.

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.

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.

Barbell Sumo Deadlift

Steps : 1.) To begin this exercise; start off with a weighted barbell on the ground and spread your feet very wide apart. 2.) Bend your knees and body and grip the barbell with one underhand grip and one overhand grip. 3.) Extend through with your hips and knees to drive the barbell up off the floor driving your hips into the bar. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

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.

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.

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 Inner Bicep Curl

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a dumbbell in each hand and elbows close to the pelvis. 2.) Keep the palms of the hands so that they are facing inward towards the body. 3.) Curl the dumbbell out and up, keeping the forearms lined up with the deltoids. 4.) Continue performing until the biceps are fully contracted and squeeze tightly, holding for a few seconds then bring back down to the starting positions. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Rotational Curl

Steps : 1.) Begin by standing up straight with a dumbbell in each hand and your feet flat on the floor. 2.) Slowly curl on of the dumbbells up towards your shoulders. 3.) While curling it up, rotate the dumbbell from a neutral position to an underhand position and hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Preacher Curl

Steps : 1.) Start by sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. 2.) Hold the dumbbells with your palms facing towards you and let the weights fully extend out in front of you. 3.) Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Cat Cow Stretch

The Cat-Cow stretch is a classic yoga sequence that helps to improve flexibility and mobility in the spine while also stretching the back, torso, and neck muscles. Begin on your hands and knees in a tabletop position. Ensure that your wrists are directly under your shoulders and your knees are directly under your hips. Your spine should be in a neutral position, with your head in line with your spine. Inhale deeply as you arch your back and tilt your pelvis down towards the floor. Lift your chest and tailbone towards the ceiling, allowing your belly to sink towards the ground. Lift your gaze forward or slightly upward, lengthening through the front of your neck. As you exhale, round your spine upward towards the ceiling like an angry cat. Tuck your chin towards your chest and draw your belly button towards your spine to engage your core. Press firmly into your palms, rounding your upper back as much as comfortable. Allow your head to drop towards the floor, creating space between your shoulder blades. Continue to flow between Cow and Cat poses with each breath Inhale to transition into Cow Pose, arching your back and lifting your gaze. Exhale to transition into Cat Pose, rounding your spine and tucking your chin. Move slowly and mindfully, syncing your breath with your movement.

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.

Swimming

Swimming is a great way to tone your body and improve overall fitness. It focuses upon stamina, endurance, core and full body strength, coordination, and burn fat.

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.

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.

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.