Exercise Database

Barbell Curl

The barbell curl is a basic bicep exercise that helps increase the size of the muscles. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and abs drawn in tight. 2.) Grab a barbell with a shoulder width underhand (palms up) grip, lowering your arms down to your thighs fully and bending slightly at your elbows as this will be your starting position. 3.) Slowly raise the bar towards your upper chest, squeezing your muscles and isolating the biceps. 4.) Hold this position for a count and then return back to the starting position. Tips : 1.) Refrain from swinging your hips or back during this exercise.

Machine Leg Curl (Prone)

Steps : 1.) Facing bench, stand between bench and lever pads. 2.) Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles. 3.) Raise lever pad to back of thighs by flexing knees. 4.) Lower lever pads until knees are straight. 5.) Repeat for the desired amount of reps and sets.

Barbell Bent-Over Row

The barbell bent-over row is a great exercise for building strength and mass in the back muscles, including the latissimus dorsi, rhomboids, trapezius, and rear deltoids, as well as the biceps. Here's a step-by-step guide on how to perform this exercise correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Stand with your feet shoulder-width apart, the barbell in front of you on the floor. Grasping the Barbell: Bend at your hips and knees, and grasp the barbell with a grip slightly wider than shoulder-width apart. You can use either an overhand (pronated) grip or an underhand (supinated) grip, depending on your preference and the specific muscles you want to target. Starting Position: Lift the barbell to your shins, then stand up, keeping your back straight. Bend at your hips until your torso is almost parallel to the floor. Keep a slight bend in your knees. Your back should be straight, chest up, and head in line with your spine. Your arms should be fully extended, hanging straight down from your shoulders, holding the barbell. The Rowing Motion: Engage your core and back muscles. Exhale as you pull the barbell towards your lower ribcage or upper abdomen. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. Your upper arms should be parallel to the floor at the top of the movement. Lowering the Barbell: Inhale as you slowly lower the barbell back to the starting position with controlled movement, fully extending your arms.

Barbell Deadlift

The barbell deadlift is a classic bodybuilding exercise meant for putting on mass and building overall strength throughout the entire body. Steps : 1.) Start by standing in front of a barbell with your feet shoulder-width apart. 2.) Pick up the barbell while keeping your arms extended straight down. 3.) Stand up straight with the barbell in your hands, and refrain from moving your arms. 4.) Bend back down at the knees with barbell. 5.) Repeat for the desired amount of reps.

Machine Shoulder Press

The Machine Shoulder Press is a popular exercise targeting the upper back and shoulder muscles, particularly the deltoids, and can also engage the triceps and upper chest. Here’s a step-by-step guide on how to perform it correctly: Position Yourself: Sit on the seat with your back firmly against the backrest. Grip the handles with a pronated grip (palms facing forward) and your elbows bent at a 90-degree angle. Engage Your Core: Keep your feet flat on the ground. Engage your core muscles to stabilize your body throughout the movement. Press the Handles Upward: Exhale as you press the handles upward. Extend your arms fully, but do not lock your elbows at the top of the movement. Lower the Handles: Inhale as you slowly lower the handles back to the starting position. Control the movement to avoid letting the weights drop quickly.

Cable Rope Face Pull

Steps : 1.) Start by facing a high pulley cable machine with either a rope or dual handles connected to the machine. 2.) Grab onto the handles and pull the weight directly towards your face, using your shoulders, and separating your shoulders as you pull the weights back. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Hammer Curl

The alternate hammer curl exercise uses a hammering (up and down) motion to isolate the biceps and to build bigger arms. Steps : 1.) Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs drawn in tightly. 2.) Grab a dumbbell in each hand with your palms facing inward and extend your arms out at the sides of your body. 3.) While keeping your elbows locked in at your sides, slowly lift your left arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle. 4.) Hold for a count and return back to the starting position. 5.) Repeat the same steps with your right arm for as many reps and sets as desired. Tips : 1.) Refrain from turning your wrists during this exercise.

Cable Rope Overhead Tricep Extension

The cable rope overhead triceps extension exercise works the tricep muscle by reaching behind your neck and helping build stronger and bigger arms. Steps : 1.) Start by standing with your feet shoulder-width apart, keeping your back straight and abs tightly drawn in. 2.) Grab and hold onto a rope extension with both hands with your palms facing up and raise the rope over your head as this will be your starting position. 3.) Slowly lower the rope attachment in an arc motion behind your head, feeling a stretch and isolating your tricep muscles. 4.) Hold this position for a count, then slowly raise the rope back up to the start. 5.) Repeat for as many reps and sets as desired.

Cable Tricep Pushdown (V-Bar)

The triceps pushdown v-bar exercise uses the v-shaped bar to target the tricep muscle and build bigger arms. Steps : 1.) Start by standing in front of a cable machine and attaching a v-bar attachment to a high pulley. 2.) Grab onto the v-bar with an overhand (palms facing down) grip, keeping your abs drawn in tightly and back straight as this will be your starting position. 3.) Making sure that you keep your elbows in at your sides and push the bar straight down towards your thighs, until you feel a stretch in your tricep muscle. 4.) Hold this position for a count, isolating the tricep and then return back to the start. 5.) Repeat for as many reps and sets as desired. Tips : 1.) You are able to place one foot in front of the other for a better stance.

Machine Hip Abduction

The hip abduction exercise works the muscles of the outer thigh and strengthens the leg muscles. Steps : 1.) Start by sitting on the machine and place your knees against the pads. 2.) Draw your abs in and abduct or move your thighs apart against the pads. 3.) Slowly return to the starting position and repeat.

Dip

Performing a bodyweight dip is an excellent way to build strength in the triceps, chest, and shoulders. Here’s how to do it correctly: Set Up: Position yourself between the parallel bars and grip them firmly with your hands, thumbs wrapped around the bars. Jump or step up so your arms are fully extended and supporting your body weight. Keep your arms straight and your legs crossed at the ankles if desired for stability. Starting Position: Maintain an upright posture with your chest up and shoulders back. Engage your core to keep your body stable. Executing the Dip: Lower your body by bending your elbows, keeping them close to your body. Lean slightly forward to engage your chest muscles more, or stay more upright to focus on your triceps. Continue lowering until your upper arms are parallel to the ground or your shoulders are just below your elbows. End Position: At the bottom of the movement, your elbows should be at about a 90-degree angle, and you should feel a stretch in your chest and triceps. Return to Starting Position: Push yourself back up by straightening your arms, bringing your body back to the starting position. Avoid locking your elbows at the top to keep tension on the muscles.

Dumbbell Fly

The Dumbbell Fly is a great exercise for targeting the chest muscles, particularly the pectoralis major. Here’s how to perform it correctly: Setup: Lie back on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Extend your arms above your chest with a slight bend in your elbows. The dumbbells should be positioned directly above your shoulders. Starting Position: Keep your back flat against the bench and your head resting on the bench. Your arms should be extended but not locked, with a slight bend in your elbows to reduce joint strain. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lower the Dumbbells: Lower the dumbbells in a wide arc out to the sides, keeping the slight bend in your elbows throughout the movement. Continue lowering the dumbbells until your elbows are at or slightly below chest level. You should feel a stretch in your chest muscles. Press the Dumbbells: Reverse the motion, bringing the dumbbells back up in the same wide arc, keeping the slight bend in your elbows. Squeeze your chest muscles at the top of the movement, bringing the dumbbells back to the starting position.

Dumbbell Incline Curl

The incline dumbbell curl exercise uses an incline bench to change your body's position as you perform the bicep curl exercise. Steps : 1.) Start by taking an incline bench and adjusting it to a 45-degree incline angle, then grabbing dumbbells in each and sitting down with your back against he bench with your feet rested on the floor in front of you. 2.) Once in position let your arms hang down at your sides and while keeping your elbows straight, raise the dumbbells up towards your head, squeezing your biceps on the way up. 3.) In the top position, hold for a count and then return back to the starting position. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Machine Reverse Fly

Steps : 1.) Start by adjusting the handles on a fly machine so that they are fully to the rear in place for reverse flys and positioning the seat so that the handles are at shoulder level. 2.) Grab the handles so that your hands are facing inwards and then pull your arms out to your sides and as far back as possible, contracting your rear deltoids. 3.) Keep this motion until you feel a stretch in your shoulders then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Plank

Steps : 1.) Start by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.

Machine Bench Press

The bench press machine exercise targets the chest muscles and offers more stability for people new to the exercise. Steps : 1.) Start by adjusting a bench press machine so that when you sit at the machine, the bars are positioned at chest height. 2.) Place your hands upon the bars and place your feet flat on the foot rests in front of you as this will be your starting position. 3.) Press out, by extending your arms out as far as possible, in a slow and steady motion until you feel a stretch in your tricep muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Machine Seated Row

Steps : 1.) Start off sitting on a fixed row machine, grabbing the handles in front of you so that your arms are in a full extension and chest is up against the pad in front of you. 2.) Slowly contract your back muscles moving your shoulder blades with your arms and pull back on the machine. 3.) Hold as you reach a peak position and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Lateral Raise

The standing cable lateral raise is a great exercise for building strong shoulders and targeting the middle deltoids. Using a cable machine offers consistent resistance, making this exercise effective for muscle development. Here’s how to perform it correctly: Setup: Attach a single handle to the low pulley of a cable machine. Select an appropriate weight. Starting Position: Stand with your side facing the cable machine. Grab the handle with the hand of your arm furthest from the machine, so the cable runs across the front of your body. Bend your knees slightly to get into a bent-over position, keeping your back straight and hinging at your hips. Your torso should be almost parallel to the floor. Keep your free hand on your knee or a stable surface for support. Executing the Lateral Raise: Inhale and brace your core. With a slight bend in your elbow, raise your arm across your body and out to the side until it is level with the ground. Your palm should face downward or slightly backward at the top of the movement. Focus on lifting with your shoulder and not using your back or arms to swing the weight. Holding the Position: Hold the raised position for a brief count to maximize the contraction in your rear deltoids. Returning to Starting Position: Exhale and slowly lower your arm back to the starting position in a controlled manner, maintaining tension on the muscle throughout the movement. Switching Sides: Complete the desired number of repetitions for one side, then switch sides and repeat the exercise with the other arm.