Exercise Database

Cable Side Bend

Steps : 1.) Start by standing up straight and sideways next to a low pulley single handle attachment and grip the handle. 2.) After adjusting your weight and in position, slowly bend to the opposite direction of the low pulley machine and contract with your abs. 3.) Return back to the starting position and repeat for as many reps and sets desired. 4.) Switch arms and sides and repeat the steps over.

Cable Reverse Crossover

Steps : 1.) Start by setting up handles on a cable pulley machine at chest level height and stand up straight in between both machines. 2.) Grab onto the handles with opposite handles and extend them out in front of your body so that your hands are completely extended out to the sides, this will be your starting position. 3.) Slowly let the cables return inward so that you are hugging your body and feeling a stretch in your back. 4.) Squeeze and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Machine Assisted Chin-Up

Steps : 1.) Start by setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you with an underhand, palms facing toward you, grip and lift yourself up towards the ceiling. 3.) Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

EZ Bar Close Grip Curl

The EZ bar close grip curl uses an ez bar to isolate the bicep muscles. Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and abs drawn in. 2.) Grab an EZ bar with an underhand close grip on the inner-most part of the bar. 3.) Extend your arms fully against your thighs. 4.) Keeping your elbows straight, raise the bar towards your chest, squeezing your biceps as much as possible. 5.) Pause for moment and then return to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Preacher Curl

The dumbbell preacher curl exercise is a version of the preacher curl that uses dumbbells and a special bench to isolate the biceps build and strengthen the arms. Steps : 1.) Start off by adjust the seat of the bench so your arms are level with the top of the bench. 2.) Grab a dumbbell in each hand with an underhand (palms facing up) grip. 3.) Picking up the dumbbells, rest your arms against the bench and extend them fully towards the floor. 4.) Keeping your arms on the bench at all times, curl the weight up towards your head, squeezing and isolating your biceps. 5.) Pause for a moment and then lower the weights back to starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Lateral Raise

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell resting on your side next to your pelvis. 3.) Take the dumbbell and raise it with your arm until it is at shoulder height and parallel to the floor. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Machine Hammer Curl

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 neutral (hammer) grip. 3.) Slowly elevate 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.

Dragon Flag

Steps : 1.) Start by laying on a decline or flat bench and grabbing the end of it behind your head with both hands. 2.) Squeeze and create tension throughout your body so that you are able to feel your muscles and abdominals tighten 3.) Then from the starting position swing your feet upward so that your body is almost vertical or completely vertical. 4.) Keep your abdominals tight and your entire body as straight as possible as you are pointed up in the air. 5.) Hold this position for as long as possible, squeezing your muscles and abs as much as you can. 6.) Once you complete your rep, slowly lower your feet towards the floor in a controlled manner. 7.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Deltoid Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart, arms at your sides and holding a dumbbell in each hand. 2.) Once in position slowly raise the weights up at your sides till they are at shoulder height avoiding any swinging. 3.) Hold this position for a count then return back to the starting position. 4.) On the next rep raise the weights out directly in front of you until they are at shoulder level again. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Alternating Tricep Kickback

Steps : 1.) Start by standing with your feet shoulder width apart, knees bent at around 25-degrees, your hands holding dumbbells with your elbows bent at 90-degrees. 2.) Bend your body forward so that the dumbbells are parallel with your legs and then slowly lift one of the dumbbells behind you so that you feel a stretch in your triceps. 3.) Hold this position for a count and then return back to the start, alternating with the opposite arm and repeating. 4.) Repeat for as many reps and sets as desired.

Pendlay Row

Performing a Pendlay row involves several steps to ensure proper form and effectiveness: Begin by standing with your feet about shoulder-width apart, knees slightly bent, and your torso angled forward at around 45 degrees. Hold a barbell with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Your arms should be fully extended and perpendicular to the floor. Engage your core muscles to stabilize your spine and maintain a flat back throughout the movement. Keep your chest up and your shoulders down and back to avoid rounding or hunching forward. With controlled movement, pull the barbell up towards your lower chest by retracting your shoulder blades and bending your elbows. Keep the bar close to your body throughout the movement to maximize back engagement. Hold and Squeeze: Once the barbell reaches your lower chest, hold the position for a brief moment and focus on squeezing your back muscles to maximize contraction. Lower the barbell back down to the starting position in a controlled manner, fully extending your arms without allowing the weight to touch the ground. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Barbell Incline Bench Row

Steps : 1.) Start by setting up a weighted barbell in front of an incline bench, laying down in a prone position with your body kept straight and your legs extend with toes on the floor in behind you. 2.) Reach down with a shoulder width grip and grab the bar elevating it off of the ground slightly. 3.) Slowly raise the bar up towards your chest, squeezing your back, and then hold for a count. 4.) Return the barbell back to the starting position. 5.) Repeat for as many reps and sets as desired.

Flutter Kick

The flutter kick exercise works and strengthens the hamstrings and the muscles on the back of the thigh. Steps : 1.) Start off in a prone position on the floor, resting your forehead on your hands that are out in front of you. 2.) While keeping both legs straight, raise one leg off the floor a few inches, lower and repeat on the opposite side. 3.) As you feel more comfortable with the movement, you can pick up the speed slightly, so you're not resting between reps. It should look similar to how your feet move up and down while swimming. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your back straight throughout this exercise and hips in contact with the floor.

Dumbbell Wood Chop

Steps : 1.) Start off standing with your feet shoulder width apart and your knees slightly bent holding a dumbbell over your head to one side of your body. 2.) Slowly bring the dumbbell down in a diagonal direction, pressing the weight into your opposite thigh, squeezing your oblique muscles. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable Seated Crunch

Steps : 1.) Sit on a flat bench with your back facing a high pulley with a rope attachment. 2.) Grasp cable rope attachment 3.) While keeping hips still perform a crunch with your abs while holding the rope at the backside of your head. 4.) Sit back up while holding the rope at the backside of your head. 5.) Repeat for the desired amount of reps. Tips : 1.) For a more intense work out go at a slower pace.

Bench Hip Thrust

Steps : 1.) Begin by laying with your back on a flat bench with your feet hanging off one end and grabbing the bench above your head. 2.) Keep your feet and knees together and then slowly bring them up towards the ceiling keeping them pointed straight up. 3.) While your legs are pointed straight up, thrusts your hips up off of the bench then slowly low back down to the bench. 4.) Repeat for as many reps and sets as desired.

Weighted Hanging Knee Raise

Steps : 1.) Start by standing in front of a pull up bar with a dumbbell in between your legs. 2.) Grab the pull up bar and lift your body up off of the floor with the dumbbell pressed between your feet so that it is secure for your motion up. 3.) Slowly raise your knees upward so that they head towards your chest until you feel a stretch in your abs. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Barbell Calf Raise

Steps : 1.) Begin by setting up a barbell with the amount of weight that you would like to use for this exercise and rest the barbell across the top of your upper back. 2.) Slowly lean forward and raise your heels up off of the floor, pushing up as high as possible squeezing your calves at the top of the movement. 3.) Hold for a two count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.