Exercise Database

Machine Lat Pulldown (Reverse Grip)

Steps : 1.) Start by sitting on a lat pull down machine, grabbing the handles with an underhand reverse grip, keeping your knees positioned underneath the padding and feet flat on the floor. 2.) Once in position, slowly pull down on the handles and bring them down towards your sides, squeezing with your lat and back muscles. 3.) Hold for a count then return back up to the starting position. 4.) 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.

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.

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.

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.

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.

Burpee

The Burpee is an advanced exercise that builds aerobic fitness and work capacity. Begin in a standing position. Stand in athletic posture with feet hip to shoulder width apart and toes pointing forward. Draw in the abs. Squat down driving the hips back as far as possible. Once maximum squat depth has been reached, place the hands on the floor about 1.5-2x shoulder width. Kick the feet out from underneath the body rapidly putting the body into a push up position with the legs extended and toes pointing straight toward the floor. Perform a push up. Keeping the body in a straight line with glutes tight, lower the chest to the floor moving through a maximum range that technique can be maintained. Reverse the pattern rapidly extending the arms. Jump the feet back underneath the body to position for a squat jump. Transition quickly into a jump, swinging the arms up overhead. Land as quietly as possible with toes pointing forward, knees following toes and neutral spine. Reset and repeat. Maintain posture throughout. Avoid excessive slouching of the shoulders or spine, letting the head jut forward, knees collapse in or toes pointing outward.

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.

Barbell Pullover

Steps : 1.) To begin this exercise; start off by lying on your back on a flat bench holding a weighted barbell above your chest with your arms slightly bent. 2.) Keeping your arms bent, slowly lower your arms behind your head until you feel a stretch on your chest then hold onto that position for a few seconds. 3.) Then return the barbell back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

Kettlebell Front Squat

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Then squat down as low as you can as in a normal full squat and hold down for a few seconds when you reach the bottom. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Bodyweight Rear Lunge

Steps : 1.) Start by standing up straight with a slight bend in your knees and arms at your sides. 2.) Step behind you with one of your legs while maintaining your balance and squat down through your hips. 3.) Lower yourself down towards the ground so that your front knee is parallel with the ground and hold for a count. 4.) Return back up to the starting position. 5.) 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.

Weight Plate Wall Sit

The weight plate wall sit is a variation of the traditional wall sit exercise that adds resistance to increase the challenge for your lower body muscles, particularly the quadriceps, hamstrings, and glutes. Stand with your back pressed firmly against the wall. Walk your feet out and slide your back down the wall until your knees are bent at a 90-degree angle, or as close to 90 degrees as possible. Your feet should be positioned slightly wider than shoulder-width apart, and your knees should be aligned with your ankles. With your hands gripping the weight plate in front of your chest, keep your elbows bent and close to your body. Ensure that the weight plate is held securely and does not slip during the exercise. Brace your core muscles to stabilize your spine and maintain proper posture throughout the exercise. Hold the wall sit position with your knees bent at a 90-degree angle and your back pressed against the wall. Keep your chest lifted, shoulders back, and gaze straight ahead. Ensure that your weight is distributed evenly through your feet, with the majority of the pressure on your heels. Hold the wall sit position for a predetermined amount of time, such as 20-30 seconds, or longer if you're more advanced. Focus on breathing steadily throughout the hold, inhaling through your nose and exhaling through your mouth. After completing the hold, slowly push through your heels and straighten your legs to return to the standing position against the wall. Keep your back pressed against the wall as you rise up. Take a short rest period before repeating the exercise for additional sets or hold times. Aim to perform 2-3 sets of wall sits, holding each position for the desired duration.

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.

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.

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.