Exercise Database

Cable Standing Curl

Steps : 1.) Start by standing in front of a low pulley machine with a straight bar attached to it. 2.) Keeping your knees bent and back straight, grasp the bar with an underhand grip with your arms and hands extended. 3.) Make sure that you keep your upper arms tight up against your body and then slowly curl the bar up towards your chest until you feel tension on your biceps. 4.) Hold this position for a few seconds and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Field Sports

Field sports are any sports that are performed outdoors such as lacrosse. These sports can help increase endurance, agility, flexibility, stamina as well as burn calories, lose weight and tone up the body.

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 Seated Press

Steps : 1.) Start seated at either the end of a flat bench or bench press set-up with your feet on the floor in front of you, holding a weighted dumbbell in front of your chest at shoulder level. 2.) Slowly elevate the barbell up and above your head, squeezing your shoulders on the push up, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Incline Lateral Raise

Steps : 1.) To begin this exercise; start off lying sideways on an incline bench with a dumbbell in one hand and the other pushing the shoulder up against the bench. 2.) Keep the dumbbell rested next to your pelvis and perform a lateral raise so that the dumbbell is overhead pressed and pointing at the ceiling. 3.) Hold onto this position for a few seconds. 4.) Return back down to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Machine Single-Leg Calf Press

Steps : 1.) Start by setting up the leg press machine with the amount of weight that you would like to perform for this exercise. 2.) Sit down with your back flat on the padding behind you and placing one leg on the platform in front of you. 3.) Slowly lift the weight off of the rack and shift your foot down so that only the ball of your foot is rested at the very edge of the platform. 4.) Extend your heel down as far as possible, feeling a stretch and squeezing your calf, hold for a count then return back to the starting position. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Smith Machine Bench Press (Close Grip)

The smith machine close grip bench press exercise uses a close grip to isolate the triceps and also work the chest muscles. Steps : 1.) Start off by placing a flat bench in the middle of a smith machine. 2.) Using a close grip, hands about 6 inches apart, unlatch the bar and lower it towards your chest. 3.) Pause just before the bar hits your chest and raise the bar by extending your arms to the starting position. 4.) Repeat for as many reps and sets as possible Tips : 1.) Refrain from bouncing the bar off of your chest as this is improper form and could lead to injury.

Dumbbell Seated Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and hold a dumbbell on both of your legs. 2.) Dip your heels down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbells firmly pressed up against your knees, 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.

Smith Machine Upright Row

A Smith Machine Upright Row is an exercise that targets the shoulders and upper trapezius muscles. Here's a step-by-step guide on how to perform it correctly: Set Up: Position the barbell on the Smith machine at a height that is just below your thighs when you are standing upright. Add the appropriate amount of weight to the barbell. Position Yourself: Stand with your feet shoulder-width apart. Grasp the barbell with an overhand grip (palms facing down), hands about shoulder-width apart. Stand straight with your core engaged and knees slightly bent. Starting Position: Unlock the bar from the Smith machine by rotating it or releasing the safety latches, depending on the machine model. Let the bar hang down in front of you with your arms fully extended but not locked out. Your shoulders should be relaxed, and the bar should be close to your thighs. Execution: Lift the barbell straight up towards your chin, leading with your elbows. Keep the bar close to your body. Your elbows should be higher than your forearms throughout the movement. Continue lifting until the bar reaches just below your chin or until your upper arms are parallel to the floor. Do not raise the bar too high as this can cause shoulder impingement. Lowering the Bar: Slowly lower the bar back to the starting position in a controlled manner. Ensure that you keep the tension in your shoulders and upper traps throughout the movement. Breathing: Inhale as you lift the bar up. Exhale as you lower the bar down.

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.

Glute Stretch

Steps : 1.) To begin this exercise; start off flat on your back with knees bent and feet flat on the floor. 2.) Take your ankle and place in on your opposite knee. 3.) With the bottom leg, grab the knee and pull both legs as close to your chest as possible and hold for up to 15 to 30 seconds. 4.) Repeat this exercise for as many repetitions as needed.

Weighted Trunk Rotation

Steps : 1.) Stand straight up with your feet shoulder width apart and holding a weight plate in your arms up against your chest. 2.) Rotate your torso to the right without twisting your feet, then rotate your body to the left and contract your abs. 3.) Repeat for as many reps and sets as desired.

Dumbbell Bicep Curl (Reverse Grip)

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in each hand with a palms down reverse grip. 2.) Slowly elevate the dumbbells up to your shoulders, squeezing your forearm, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Upright Row

The Dumbbell Upright Row is an effective exercise for targeting the shoulders, trapezius, and upper back muscles. Here's a step-by-step guide to performing the exercise correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing your thighs), arms fully extended down in front of you. The dumbbells should be resting against your thighs. Keep your back straight, chest up, and engage your core muscles. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Begin the movement by lifting your elbows up and out to the sides, leading with your elbows. Keep the dumbbells close to your body as you lift them upwards. Continue lifting the dumbbells until they reach about chest level. Your elbows should be higher than your wrists, and your hands should be close to your chin. Pause: Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position in a controlled manner, keeping them close to your body.

Barbell Rack Pull

Steps : 1.) Start by setting up a power rack with a barbell rested upon pins just below your knees and then position yourself right against the bar. 2.) Bend slightly in the knees just as in a deadlift position and while keeping your head looking forward, extend upward through your hips pulling the bar up until you lock with your knees. 3.) Straighten out, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Inverted Row

Steps : 1.) Start by taking a barbell and placing it on a rack at about waist level. 2.) Position yourself underneath the bar, with full body resting on the floor. Grab the bar with a shoulder-width, overhand grip. Keep your body extended straight out with only your heels on the ground. 3.) Flex up with your elbows, pulling your chest towards the bar until you feel a stretch in your middle to 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.

Barbell Curl (Close Grip)

The close-grip standing barbell curl uses a barbell to help isolate the bicep during the curl. Steps : 1.) Start by standing up straight with your feet shoulder width apart, keeping your knees slightly bent and abs tight. 2.) Grab a barbell with an underhand grip and extend your arms against your thighs as this will be your starting position. 3.) While keeping your elbows locked by your side, raise the bar up towards your chest. 4.) Hold this position for a count and return back to the starting position.

Bench Crunch

The crunches with legs on a bench is one of the most common abdominal exercises that isolates the ab muscles. Steps : 1.) Lie on your back with your feet up on a bench, keeping your knees bent at a 90-degree angle, placing your hands across your chest or on either side of your head. 2.) Raise your head, shoulders and chest off the floor moving towards your knees, as you flex your spine. 3.) Hold the position for a moment and then lower to the starting position. 4.) Repeat for as many reps and sets as desired.