Exercise Database

Dumbbell Bench Squat

Steps : 1.) To begin this exercise; start off with dumbbells in both arms rested on your side positioned right in front of a bench. 2.) Bend at your knees and start to sit back with your hips as you go down for a standard squat keeping your back and chest straight out. 3.) Continue on with the squat until your hamstrings and glutes are rested upon the box and hold on for a few seconds. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

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.

Decline Bench Weighted Twist

Steps : 1.) Start by laying with your back flat on a decline bench holding a weight plate or dumbbell to your chest and placing your feet underneath the padded foot rests. 2.) While keeping your back straight, slowly lean up so that your back creates a 90-degree angle with the bench and push the weight out directly in front of you. 3.) Begin by twisting at your mid section bringing the weight over to one side until you feel a stretch in your abs, then return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Barbell Wrist Curl (Palms Down)

Steps : 1.) Start 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 downward. 4.) Start out by curling your wrist upwards and exhaling. 5.) Slowly lower your wrist back down to the starting position while inhaling. (Do not move your arms or legs during the exercise.) 6.) Repeat for the desired amount of reps.

Smith Machine Stiff-Leg Deadlift

Steps : 1.) To begin this exercise; start off by setting the bar on the smith machine so that it is parallel with your thighs and hold on with a palms forward grip. 2.) Take the bar off of the machine, while keeping your knees straight, lower the barbell down right above your feet and squeeze tightly upon your hamstrings. 3.) Then start lifting your chest and body back up when you feel your hamstrings stretch. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Side-Lying Hip Abduction

Side-lying hip abduction is a simple yet effective exercise for targeting the muscles of the outer thighs (abductors), including the gluteus medius and minimus. Begin by lying on your side on a mat or other comfortable surface. Ensure your body is in a straight line from head to heels. Prop yourself up on your bottom elbow, which should be directly beneath your shoulder. Your forearm should be perpendicular to your body, with your hand resting on the mat for support. Stack your legs on top of each other, keeping them straight. Your top hand can rest on your hip or the floor in front of you for added support and stability. Activate your core muscles by drawing your navel toward your spine. This helps stabilize your torso throughout the exercise. Keeping your leg straight, slowly lift your top leg upward as high as you comfortably can without rotating your hips backward or leaning backward. Focus on using the muscles on the side of your hip (abductors) to lift your leg, rather than using momentum or swinging motions. Lift your leg in a slow, controlled manner, feeling the muscles on the side of your hip working to raise the leg. Avoid lifting your leg too high, as this can compromise your form and lead to strain on your lower back. At the top of the movement, pause briefly and squeeze the muscles on the side of your hip to maximize muscle engagement. Slowly lower your leg back down to the starting position, returning to the side-lying position with both legs stacked on top of each other. Keep the movement controlled, and avoid letting your leg drop too quickly or bounce off the mat. Perform the side-lying hip abduction for the desired number of repetitions on one side before switching to the other side.

Mountain Biking

Mountain bikin is a sport that consists of riding outdoors, mostly off-road courses and over rough terrain. It requires stamina, core strength, endurance, balance, coordination and handling skills.

Kettlebell Suitcase Carry

This exercise can be performed using a kettlebell or depending on what equipment you have either a dumbbell or weight plate. Stand next to the kettlebell with your feet shoulder-width apart. Hinge at your hips and bend your knees slightly to reach down and grab the kettlebell handle with one hand. Keep your back straight, chest up, and core engaged. With a firm grip on the handle, lift the kettlebell off the ground. Brace your core to stabilize your spine as you lift. Once the kettlebell is off the ground, stand up tall with your shoulders back and down. Keep the kettlebell close to your body, avoiding any leaning to the side. Keep your shoulders square and level throughout the exercise. Avoid leaning away from the kettlebell side or allowing your torso to tilt. Begin to walk slowly and steadily while holding the kettlebell in one hand. Take short, controlled steps, ensuring that your core remains engaged and your posture stays upright. Walk for a predetermined distance or time, depending on your fitness level and goals. After completing the designated distance or time, carefully lower the kettlebell back to the ground. Take a moment to rest and reset your posture. Repeat the exercise on the opposite side by picking up the kettlebell with your other hand and performing the carry in the same manner.

Dumbbell Preacher Hammer Curl

The dumbbell preacher hammer curl exercise combines a hammer curl with a preacher bench to isolate the bicep muscle and build bigger 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 your palms facing each other, shoulder-width distance apart and extend your arms fully along the bench. 3.) Keeping your arms and elbows on the bench at all times, curl the dumbbells up towards your head, squeezing and isolating the bicep. 4.) Hold for a count and then lower the bar back to starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Decline Fly

The Dumbbell Decline Fly is an effective exercise for targeting the lower portion of the pectoral muscles. Here’s how to perform it correctly: Setup: Adjust the bench to a decline angle of about 15-30 degrees. Sit on the bench with your feet securely positioned under the foot pads for stability. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Starting Position: Lie back on the bench with your head lower than your hips. Extend your arms above your chest with a slight bend in your elbows. The dumbbells should be positioned directly above your shoulders, palms facing each other. Engage Your Core: Tighten your abdominal muscles to maintain stability and prevent arching your back during the exercise. Lower the Dumbbells: Lower the dumbbells in a wide arc out to the sides, keeping a slight bend in your elbows throughout the movement. Your upper arms should remain parallel to the floor. 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.

Toe Touches

Steps : 1.) Start off lying down with your back flat on an exercise mat or the floor, your arms lying across your sides with palms facing down and legs touching each other as this is your starting position. 2.) Slowly raise your legs till they are pointing in the air and then move your arms out so that they are fully extended at a 45-degree angle 3.) Make sure to keep your back flat on the floor, touching your toes with your fingers and squeezing your abdominals in the motion. 4.) Repeat for desired sets and repetitions.

Dumbbell Seated Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate both of your arms up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

EZ Bar Incline Tricep Extension

The EZ Bar incline triceps extension exercise is a version of the triceps extension that uses gravity to increase the resistance of the exercise. Steps : 1.) Start by grabbing onto a barbell with a close grip (4 to 6 inches apart) and lie on an incline bench, holding the barbell over your head, as this will be your starting position. 2.) Slowly lower your arms in an arc until your forearms touch your biceps and you feel a stretch in your tricep muscles. 3.) Hold this position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as you desire.

Weight Plate Shrug

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a slight bend in your knees, holding a weight plate in each hand and letting your arms hang down at your sides. 2.) Once you have secured the weight plates in place, slowly shrug your shoulders as high as you can and hold the position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Wrist Curl (Pronated)

Steps : 1.) To begin this exercise; take one dumbbell and sit down on the edge of a flat bench and keep your feet on the floor. 2.) Take the dumbbell, bring it up so that your forearm is up, rested on your knee and the palm of the hand is facing down. 3.) Curl the dumbbells up, through your wrist so that you feel a stretch in your forearm, and then lower them back down in a repeated motion. 4.) Keep your arm and knee still during the exercise. 5.) Repeat this exercise for as many repetitions as needed. 6.) Switch arms and repeat for as many reps and sets as desired.

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.

Extended Arm Child Pose

Steps : 1.) Start off with placing your hands and knees on the floor keeping your feet extended and hands underneath your shoulders. 2.) Take your right hand and place it underneath your left and slowly sit back onto your heels. 3.) Move your head forward in the direction of your stretch and hold this position for 5 to 10 breaths. 4.) Return back to the starting position and repeat with the opposite side.

Barbell Spider Curl

The spider curl exercise utilizes the straight side of a preacher bench to increase the range of motion of the exercise. Steps : 1.) Start off by taking a preacher bench and turning it around so that you are leaning up against the angled side. 2.) Grab onto a barbell with a palms up close grip, then lean up against the bench and lower the bar on the flat side and fully extend your arms. 3.) Slowly curl the bar up, isolating the biceps, until they touch your forearms. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.