Exercise Database

Cross Body Crunch

The cross-body crunch exercise is a variation of the crunch that works both the upper and lower portion of the abs. Steps : 1.) Start by lying on your back, bringing your knees up in a 60-degree angle, keeping your feet flat on the floor and placing your hands on either side of your head. 2.) Slowly curl up raising your right elbow and your left knee so that they touch over your chest. 3.) Curl up raising your right elbow and your left knee so that they touch over your chest. Tips: 1.) Contract your abs as you twist during this exercise.

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 Farmers Carry

The Farmers Carry is an exercise that works the entire body. Stand with the weights (in this example, we’re going with dumbbells) at your side. Hinge at your hips to bend over and grab each dumbbell. Lift with your legs to stand up with the weights. Walk with the weights in hand. Maintain a steady, upright position and posture. Do not allow the weight to move laterally or favor one side over the other. Use short, fast strides to increase your performance. Keep your traps relaxed and your eyes forward (not down at your feet).

Dumbbell Seated Wrist Curl

Steps : 1.) Start by sitting on a flat bench holding a dumbbell in each hand. 2.) Lift the dumbbells up and place your forearms on your knees with palms facing up and the weights extended over your knees. 3.) Once in position slowly curly your wrist upwards until you feel a tension in your forearm muscles. 4.) Hold this position for a count then return back to the starting position. 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.

Cable Dual Overhead Curl

The cable overhead curl exercise helps isolate and define the biceps. Steps : 1.) Start off by attaching a stirrup handle to each side of two high pulley cable machines and grab the handles with an under-hand grip (palms up), standing in between the machines with your feet shoulder width apart as this will be your starting position. 2.) Once in position extend your arms out to your sides, keeping your elbows steady and then slowly curl your biceps towards the side of your head, isolating and squeezing the biceps. 3.) Hold this position for a count while squeezing your biceps and then return back to the starting position.

Jackknife Sit-Up

The Jackknife Sit-Up is an effective exercise that targets the core, including the rectus abdominis and obliques, as well as engaging the hip flexors. This exercise combines elements of both a sit-up and a leg raise, providing a challenging and comprehensive core workout. Here’s how to perform the movement correctly: Starting Position: Lie flat on your back on an exercise mat. Extend your arms straight back behind your head, keeping them close to your ears. Extend your legs straight out in front of you, keeping them close together. Execution: Tighten your core muscles to prepare for the movement. Lift your arms and legs simultaneously, bringing them towards each other. Aim to touch your hands to your feet or shins at the top of the movement. Exhale as you lift your arms and legs. Top Position: At the peak of the movement, your body should form a "V" shape, with your arms reaching towards your feet and your legs lifted off the ground. Hold this position briefly, ensuring your core is fully engaged. Returning to Start: Slowly lower your arms and legs back to the starting position, maintaining control throughout the movement. Inhale as you lower your arms and legs.

Smith Machine Bulgarian Split Squat

Steps : 1.) Start by taking a flat bench and moving it around 2 feet behind the smith machine and then set the barbell at the proper height on your shoulders behind your neck. 2.) Take the barbell and lift off of the rack positioning one of your legs up on the flat bench and lower your knee close to the floor until your knee forms a 90-degree angle. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Smith Machine Reverse Calf Raise

The smith machine reverse calf raises exercise is a unique workout that works the anterior muscle of the calf. Steps : 1.) Place a block or low box under the bar at a smith machine and standing on the edge of the box with your toes hanging off. 2.) Place the bar across your shoulders and lean forward lifting your ankles off the box, feeling a stretch in your calf muscles 3.) Return to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Split Squat

Steps : 1.) Begin in a lunge position underneath a smith machine bar with one foot in front and one foot in the back. 2.) Release the bar off of the guides and slowly lower it until your thighs are parallel to the floor. 3.) Hold this position for a count and then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Bench Press (Hammer Grip)

The Dumbbell Incline Bench Press with a hammer grip is a variation of the traditional incline bench press that targets the upper chest, shoulders, and triceps. Here’s a step-by-step guide to performing this exercise correctly: Set Up: Adjust the incline bench to an angle of around 30 to 45 degrees. Sit on the bench with your back flat against the backrest and your feet planted firmly on the ground. Grab the Dumbbells: Hold a dumbbell in each hand with a neutral grip, also known as a hammer grip. Your palms should be facing inward towards each other, and your thumbs should be pointing forward. Starting Position: Lie back on the bench, bringing the dumbbells up to shoulder level with your arms extended. Your elbows should be bent, and your upper arms should be perpendicular to the ground. Executing the Press: Press the dumbbells upward in a controlled manner, extending your arms fully. Keep your wrists straight throughout the movement. As you press the dumbbells up, focus on squeezing your chest muscles. End Position: At the top of the movement, the dumbbells should be directly above your shoulders, and your arms should be fully extended but not locked out. Return to Starting Position: Lower the dumbbells back down in a controlled manner until they are at shoulder level again. Keep your elbows slightly bent to maintain tension on the chest muscles. Avoid letting the dumbbells drop too quickly.

Cable Pull Through

Steps : 1.) To begin this exercise; start off standing only a few feet from the cable machine holding the rope in between your legs just underneath your glutes. 2.) Then take the rope, keeping your knees slightly bent, pull the rope through with only the use of your hips. 3.) Refrain from using your shoulders or arms to pull. 4.) Repeat this exercise for as many repetitions as needed.

Cable One-Arm Row

Steps : 1.) Start by setting up a handle on a low pulley cable machine and grab the handle with one hand in an overhand grip. 2.) Keep your knees slightly bent and back straight, then pull the handle in towards your side, squeezing with your back and hold for a count. 3.) Return back to the starting position. 4.) 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.

Dynamic Chest Stretch

Steps : 1.) Start by standing up straight with your arms at your side and feet shoulder width apart. 2.) Extend your hands out in front of you palms together then quickly move your arms back as far as possible. 3.) Return back to the starting position quickly and repeat for as man reps and sets as desired.

Cable One-Arm High Curl

Steps : 1.) Begin by standing sideways next to a high pulley machine, arm extended out at about shoulder height and gripping the handle with one of your hands. 2.) Slowly curl the cable towards your head, isolating the bicep until you feel tension, and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Trap Bar Deadlift

The trap bar deadlift, also known as the hex bar deadlift, is a variation of the traditional deadlift exercise. It's performed using a hexagonal-shaped barbell, with handles at the sides. The trap bar deadlift is a compound movement that primarily targets the muscles of the lower body, including the hamstrings, glutes, quadriceps, and lower back, while also engaging the core and upper body muscles. Keep your back straight, chest up, and shoulders pulled back to maintain a neutral spine position. Engage your core muscles to stabilize your torso. With a firm grip on the handles and your weight evenly distributed through your feet, exhale as you drive through your heels and extend your hips and knees to lift the barbell off the ground. Keep the bar close to your body throughout the movement to maintain proper alignment. As you lift, focus on driving your hips forward and standing tall, while keeping your chest lifted and back straight. Avoid rounding your lower back or allowing your shoulders to slump forward. Once you've fully extended your hips and knees, pause briefly at the top of the movement, ensuring full hip extension. Squeeze your glutes at the top to maximize contraction in the posterior chain muscles. Inhale as you slowly lower the barbell back to the starting position by bending at the hips and knees. Keep the movement controlled and maintain proper form as you lower the weight back down. Avoid dropping the weight or allowing it to slam down, as this can strain your muscles and joints.

Machine Single-Leg Curl

Steps : 1.) Sit down on leg curl machine with one of your legs rested on top of the curling pad and the other off to the side. 2.) While keeping your upper body still and other leg in place, slowly curl the pad down as far as possible, squeezing your quads and hamstrings. 3.) Hold for a count when you feel as stretch and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.