Exercise Database

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.

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.

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.

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.

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.

Cable Behind the Back Wrist Curl

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Sissy Squat

Steps : 1.) Start by standing up straight, with your feet shoulder width apart next to either a smith machine or support structure. 2.) Bend slightly with your knees, place one arm across your chest and use the other to hold onto the support. 3.) Slowly lower your body backward, while raising your heels off of the ground, squatting down until you feel a stretch in your hamstrings and hold for a count. 4.) Return back to the starting position. 5.) 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.

Dumbbell Prone Incline Shrug

Steps : 1.) To begin this exercise; start by lying on your stomach on an incline bench holding a dumbbell in each hand with your hands reaching towards the floor. 2.) Pull up using your shoulders lifting the dumbbells off the floor up towards the outer chest. Squeeze your back tightly for a few seconds before returning back to the starting position. 3.) Repeat this exercise for as many repetitions as needed.

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.

Barbell Landmine Kneeling One-Arm Press

The barbell landmine kneeling one-arm press is an excellent exercise for targeting the shoulders, triceps, and core stability. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Kneel down in front of the landmine with your knees on the ground and your torso upright. With one hand, grip the end of the barbell that's loaded with weights. Hold the barbell at shoulder height, palm facing inward, with your elbow bent and your forearm perpendicular to the ground. This will be your starting position. Brace your core to maintain stability throughout the movement. Press the barbell upward by extending your arm fully overhead. Keep your elbow close to your body as you press. Once your arm is fully extended, pause briefly at the top of the movement to engage your shoulder and tricep muscles. Slowly lower the barbell back to the starting position under control, bending your elbow and bringing the weight down to shoulder height.

Split Squat

A split squat is a lower body exercise that works one leg at a time. Start with your feet hip-width apart. Place your right foot forward and the left foot behind your body. Keep your hands on your hips. Keep your back straight and lower your left knee (back leg) toward the floor. Try to get the knee of your front leg to a 90-degree angle and keep your front knees behind your toes. Before the left knee (back leg) touches the floor, press down on your right foot to pull back on the right knee. Then return to the starting position.

Bodyweight Wall Squat

Steps : 1.) Start by positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine One-Arm Pulldown

Steps : 1.) Start by sitting on an iso lateral pulldown machine with your feet flat on the floor in front of you and thighs rested underneath the padding for stability. 2.) Reach up and grab one handle with an overhand grip as this will be your starting position. 3.) Slowly pull down, bringing the handle to your side and squeeze with your back and lat muscles. 4.) Hold for a count then return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Flat Bench Fly

The cable flat bench fly is an excellent exercise for isolating the pectoral muscles, particularly the middle part of the chest. It also engages the shoulders and triceps. Here’s how to perform it correctly: Setup: Place the bench in the center of the cable machine. Set the pulleys to the lowest position. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Lie down on the bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing inwards). Extend your arms above your chest with a slight bend in your elbows, and your hands should be directly over your chest. Your arms should remain in this slightly bent position throughout the movement. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your chest muscles. Returning to Starting Position: Exhale and reverse the motion, bringing the handles back together in the same wide arc. Focus on squeezing your chest muscles as your hands come together over your chest. Keep the movement controlled to maintain tension on the chest muscles.

Dumbbell Seated Alternating Hammer Curl

Steps : 1.) Start off setting up an flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in an neutral grip with your palms facing inward, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Decline Bench Leg Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both legs up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your legs back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Shoulder Raise

Steps : 1.) Start by standing up straight with your feet shoulder-width apart and your arms straight and in front of the body. Rest the dumbbells on the front thighs. 2.) Slowly raise your arms up until they are parallel with the floor. You will feel a stretch in the front of the shoulders. Maintain a tight core throughout the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.