Exercise Database

Dumbbell Around the World

Steps : 1.) To begin this exercise; start off laying flat down on a bench holding a dumbbell in each hand next to your thighs with palms facing up. 2.) Take the dumbbells and create a semi-circle by rotating them up over your head with the motion staying parallel. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cobra

Steps : 1.) Start by laying face down on the floor (prone position) with your arms by your sides. 2.) Squeeze your glutes lifting your chest off of the floor with your arms behind you and thumbs pointed towards the ceiling. 3.) While in the elevated position, pause and hold for a few moments then return back to the starting position. 4.) Repeat for as many reps and sets desired.

Wrist Roller

Steps : 1.) To begin, stand straight with feet shoulder length apart and grab a wrist roller using a palms down grip. 2.) Slowly lift both arms until they are fully extended and parallel to the floor in front of you. 3.) Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller. 4.) Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion to the starting position. 5.) Repeat for the desired number of reps and sets.

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.

Pelvic Tilt to Glute Bridge

Steps : 1.) Start by laying with your back on a mat with your feet flat on the floor and your heels directly underneath your knees. 2.) Slowly lift up through your tailbone and bring your torso up to the ceiling so that you stretch out your lower back. 3.) As soon as you feel tension in your lower back, hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as long and as many reps 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.

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.

Dumbbell Bent-Over Row (Palm in)

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with a neutral grip. 2.) Slowly and slightly lower your back towards the ground so you feel tension in your lower back and then slowly elevate the dumbbells up towards your chest. 3.) Squeeze your back in the process, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

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.

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.

Side Bridge

The side bridge exercise is a great core workout to improve strength and conditioning. Steps : 1.) Start by lying on one side of your body with your legs bent and your forearm perpendicular to your body. 2.) Once in position, draw your abs in and slowly raise yourself up so that you are balanced on your forearm. 3.) Hold onto this position for a count, squeezing your abdominals and then return back to the starting position.

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.

Cable Rear Lateral Raise

The Cable Rear Lateral Raise is a great exercise for building strong shoulders and targeting the rear deltoids. Using a cable machine offers consistent resistance, making this exercise effective for muscle development. Here’s how to perform it correctly: Setup: Position a bench between two cable machines. Attach handles to the low pulleys of both cable machines. Stand between the cables, facing away from the machines. Reach back and grip the handles with the opposite hands, crossing your arms behind your back. Starting Position: Sit down on the bench with your feet positioned forward. Ensure your arms are crossed under your thighs, holding onto the handles. Lean forward slightly until your chest is either touching or just above your knees. This position ensures tension on the cables. Executing the Rear Lateral Raise: Inhale and engage your core for stability. Keeping your arms straight, slowly pull the handles outward and upward, away from each other, until they are parallel to the ground. Focus on using your shoulder muscles to perform the movement, rather than relying on momentum. Holding the Position: Hold the raised position for a brief moment, focusing on squeezing your shoulder blades together to maximize the contraction in your rear deltoids. Returning to Starting Position: Exhale and slowly lower the handles back to the starting position, controlling the movement to maintain tension on the shoulder muscles. Ensure your arms remain crossed under your thighs throughout the exercise.

Bodyweight Walking Lunge

Steps : 1.) Start by standing up straight with your knees slightly bent and arms at your sides. 2.) Step forward with your left leg and squat down through your hips driving your body down towards the floor, squeezing your quads. 3.) Hold for a count then continue moving forward by alternating the lunge with the opposite leg and repeating the motion. 4.) Repeat for as many reps and sets as desired.

Kettlebell Farmer's Carry

The kettlebell farmer's carry is a simple yet effective exercise for developing grip strength, core stability, and overall strength. Stand upright with your feet shoulder-width apart. Place a kettlebell on the ground next to each foot. Engage your core muscles to stabilize your spine. Imagine drawing your belly button in towards your spine. Bend at the hips and knees, maintaining a flat back and neutral spine. Reach down and grip the handles of the kettlebells firmly. With a strong grip and engaged core, lift the kettlebells off the ground simultaneously. Keep your shoulders back and down, and avoid rounding your upper back. Once the kettlebells are lifted, stand up tall with your shoulders pulled back. Hold the kettlebells by your sides with your arms fully extended. Begin to walk forward in a controlled manner. Take short, quick steps while keeping your posture tall and your core tight. Focus on maintaining an even pace and avoiding excessive swaying or leaning to either side. Keep your shoulders square and level throughout the exercise. Engage your core muscles to prevent excessive side-to-side movement. Focus on gripping the handles of the kettlebells tightly throughout the carry. Continue walking for a predetermined distance or time, depending on your fitness level and goals. If you're new to the exercise, start with shorter distances and gradually increase as you become more comfortable and stronger. Once you've completed the desired distance or time, carefully lower the kettlebells back to the ground.

Machine Assisted Pull-Up (Hammer Grip)

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 a neutral hammer 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.

Hip Stretch

Steps : 1.) Start by sitting on the floor with one leg extended out in front of you, the other bent and crossed over the extended leg. 2.) Keep one hand on the floor and the other rested upon the bent knee. 3.) Slowly rotate your upper body in the direction of the bent leg until you feel a stretch on the lower back. 4.) Hold for 15 to 30 seconds then switch sides. 5.) Repeat for as many reps and duration as desired.