Exercise Database

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.

Cable Standing Row

Steps : 1.) Start by standing in front of a low pulley cable machine and grabbing onto a narrow grip. 2.) Keep your knees bent and shoulder width apart then slowly pull the bar back, making sure that your elbows bend in towards the sides as you bring the bar in to your pecs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for as many reps and sets desired.

Dumbbell One-Arm Bicep Curl

Steps : 1.) Start by standing up straight, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Aerobics

Aerobic Exercise focuses upon cardiovascular fitness, muscle strength and endurance by performing aerobic workouts.

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.

Tricep Stretch

Steps : 1.) Stand straight up with your arms at your sides and feet close together. 2.) Reach up with both hands and extend them up and behind your head. 3.) Then with one of the hands, reach over and press upon the other hand, feeling an extension and stretch in your triceps. 4.) Hold onto this stretch for 15 to 30 seconds and repeat with the opposite arm.

Dumbbell One-Arm Shoulder Press

The Dumbbell One-Arm Shoulder Press is an excellent exercise for building shoulder and tricep strength and stability. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart, or sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in one hand at shoulder height with your palm facing forward and your elbow bent at a 90-degree angle. Your other hand can rest on your hip or be used for balance. Engage Your Core: Engage your core muscles to maintain a stable torso and avoid arching your back during the press. Press the Dumbbell Up: Press the dumbbell overhead by extending your arm until it is fully extended but not locked out. Your palm should still be facing forward at the top of the movement. Keep your movements controlled and steady, ensuring that you do not lean to the side or use your legs to assist in the lift. Lower the Dumbbell: Slowly lower the dumbbell back to the starting position at shoulder height, maintaining control and stability throughout the movement.

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.

Barbell Zercher Squat

The barbell zercher squat is a variation of the squat exercise that is similar to the front squad and helps build the upper muscles of the quadriceps. Steps : 1.) Start by lifting a barbell off of a weight rack, placing it across your chest and holding it with your arms crossed. 2.) Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. 3.) Drawing your abs in descend slowly by bending at the knees and hips in a squatting motion. 4.) Lower yourself as far as you can control without letting your body shift towards your toes. 5.) Pause in the downward position and slowly return upright to the starting position. 6.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Swing

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then use the force to drive the kettlebell out and in front of your chest. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

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.

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.

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.

Barbell Seated Tricep Extension

The barbell seated overhead triceps extension exercise uses a barbell to isolate the triceps. Steps : 1.) Start by sitting on a short back chair with your feet firmly placed on the floor and your back straight. 2.) Grab an EZ, Curl bar or barbell with a grip about 6 inches apart. 3.) Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head. 4.) Hold this position for a count. 5.) Return to starting position and repeat for as many reps and sets as desired.

Dumbbell Tate Press

The dumbbell tate press is an advanced tricep exercise that moves the muscle differently but still targets and builds the tricep muscle. Steps : 1.) Start by lying flat on a bench with your head at one end and your feet firmly planted on the floor at the other end. 2.) Hold a dumbbell in each hand so your palms are faced towards your feet. 3.) Drawing your abs in and keeping your back on the bench, raise the weights to the center of your chest. 4.) Without moving elbows, slowly raise your arms up and out contracting your triceps. 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 Seated Calf Raise

The barbell seated calf raise is a version of the standard calf raise that uses a block and barbell. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Rest a barbell across your upper thighs and then sit on the bench with the balls of your feet placed upon the block. 3.) While keeping the barbell rested across your thighs, slowly raise and lower your heels up as high as possible without lifting your foot off of the block. 4.) Repeat for as many reps and sets as desired.

Cable Reverse Grip Tricep Extension

Steps : 1.) Begin by attaching a bar to a low pulley cable machine and then lie with your back on an inline bench with your feet flat on the floor. 2.) Grab the bar and hold it just over your eyes with your arms extended and elbows bent. 3.) Begin to bend your elbows straight out and extend the bar out straight in front of you until you feel a stretch in your triceps. 4.) Hold this position for a count and return back to the start. 5.) Repeat for as many reps and sets desired.