Exercise Database

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.

Machine Inverted Row (Feet Elevated)

The body row exercise is a great overall exercise for the chest, back and core muscles and you should use either a smith machine or stable weight rack to perform this exercise. Steps : 1.) Start by lying under a bar so that it is aligned at mid chest level with your feet positioned across a bench. 2.) While keeping your abs drawn tightly in and your back flat, use your arms and row your body up towards the bar until you start to feel a stretch in your chest. 3.) Hold this position for a count then slowly return back to the start in a controlled motion. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Make sure that the rack or the smith machine is stable before you perform the exercise.

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.

Box Jumps

Box jumps are a popular plyometric exercise that can help improve explosive power, lower body strength, and overall athleticism. Select a sturdy box or platform that is appropriate for your fitness level. Beginners might start with a lower height and gradually increase it as they become more comfortable and stronger. Make sure the box is stable and won't slide when you land on it. Start by standing in front of the box with your feet shoulder-width apart, toes pointing forward. Bend your knees slightly and engage your core muscles. Keep your chest up and your back straight throughout the movement. Swing your arms back for momentum as you prepare to jump. Explosively extend your hips, knees, and ankles as you jump upwards. Swing your arms forward and upward to help propel yourself higher. Aim to land softly on the box with both feet at the same time, using your knees to absorb the impact. Land in a squat position with your knees bent, ensuring your entire foot is on the box and your weight is evenly distributed. Maintain balance and control upon landing. Step down carefully from the box rather than jumping down to reduce the risk of injury. You can step down one foot at a time or both feet simultaneously, depending on your preference and comfort level. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient and stronger, you can gradually increase the number of repetitions and sets. Allow adequate rest between sets to prevent fatigue and maintain proper form. Listen to your body and avoid overtraining. Once you've mastered box jumps at a certain height, you can challenge yourself by increasing the height of the box or adding variations such as single-leg box jumps or lateral box jumps.

Dumbbell Cuban Press

The Dumbbell Cuban Press is an excellent exercise for targeting the shoulders, particularly the rotator cuff muscles, and enhancing shoulder stability and mobility. Here’s a step-by-step guide to performing the exercise correctly: Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your arms should be down by your sides with your palms facing your body (neutral grip). Starting Position: Raise the dumbbells by performing an upright row: lift your elbows up and to the sides until the dumbbells are at shoulder height. Your elbows should be higher than your wrists, and your upper arms should be parallel to the floor. Rotate your shoulders to bring the dumbbells into a “goalpost” position, with your elbows bent at 90 degrees and your forearms parallel to the floor. Your palms should now be facing forward. Executing the Press: Press the dumbbells overhead by extending your arms. Ensure your wrists, elbows, and shoulders are in alignment throughout the movement. Fully extend your arms at the top, but do not lock your elbows. End Position: Hold the top position for a brief moment to maximize the contraction in your shoulder muscles. Return to Starting Position: Lower the dumbbells back down to the “goalpost” position by bending your elbows. Rotate your shoulders to return the dumbbells to the upright row position. Lower the dumbbells back to your sides to complete one full repetition.

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 Behind the Back Shrug

Steps : 1.) To begin this exercise; start off by placing a barbell behind your back resting it slightly against your quads with your palms facing backwards. 2.) With your shoulders, raise the barbell so that it reaches your glutes and hold onto the position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

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.

Dumbbell Hammer Shoulder Press

Steps : 1.) To begin this exercise; start off by taking a dumbbell in each hand and keep your arms extended down with your palms facing inward. 2.) Take the dumbbells and slowly lift them until they are extended overhead. 3.) Hold onto this position for a few seconds then lower the weights down into a 90-degree push position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Supinated One-Arm Wrist Curl

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 and bring it up so that your forearm and arm are rested on your knee; and the palm of your hand is facing up. 3.) Curl the dumbbells up, through your wrists until you feel a stretch in the muscle. 4.) Hold this position for a count and then lower the dumbbell back to the starting position. 5.) Repeat for as many reps and sets as desired. Notes : 1.) Keep your forearms and legs still during the exercise. 2.) You want to make sure that you are isolating and targeting the forearm muscle

Wall Calf Stretch

Steps : 1.) Begin by standing in front of a wall, about a few feet away, placing one foot in front of your body as you lean towards the wall. 2.) As you lean closer with your body, rest your hands up against the wall keeping your heels, hips and head in a straight line as well as feet flat on the floor. 3.) Extend forward until you feel a stretch in your calves and then hold for 15 to 30 seconds. 4.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Barbell Single-Leg Squat

The barbell single-leg squat isolates, builds and strengthens the leg muscles. Steps : 1.) Start off by placing a bench or box 12-18 inches tall behind you. 2.) Then lift a barbell off of a weight rack and position it on your shoulders. 3.) Place one foot up on the bench, and your other foot firmly on the floor 2-3 feet in front you. 4.) Drawing your abs in, descend slowly by bending your front knee and hip in a squatting motion. 5.) Squat down as far as you can control without letting your body shift towards your toe. 6.) Pause in the downward position, hold for a count and slowly return upright to the starting position. 7.) Switch legs and repeat for as many reps and sets as desired. Tips : 1.) You can use a pad on the bar or towel on your shoulders to help improve your grip and reduce the discomfort of the bar against your back. 2.) By using a taller box, you are increasing the difficulty of the exercise.

Barbell Kneeling Wrist Curl (Palms Up)

Steps : 1.) Start by picking up a barbell while kneeling over a bench. 2.) With your palms facing upwards, flex each forearm by lifting and lowering the barbell with only your wrist. 3.) Exhale while raising your wrist. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps and sets.

Cable Decline Chest Fly

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a decline bench in between both machines. 2.) Grab onto both handles with an overhand grip and lay down on the decline bench, keeping your back flat on the bench and feet underneath the foot rests. 3.) Raise the handles above your head as this will be your starting position. 4.) Slowly lower and extend your arms out to your sides, feeling a stretch in your chest and hold for a count. 5.) Return back to the starting position and squeeze your chest. 6.) Repeat for as many reps and sets as desired.

Dumbbell 3 Way Shoulder Raise

This dumbbell exercise works all three heads of the deltoid muscle. Begin in a standing position with feet hip-width apart and a dumbbell in each hand. Perform a side lateral raise for desired repetitions or time. Next, perform a front raise. Lastly, perform a hip hinge and hold the position, then execute the final movement, a rear raise, also known as a reverse fly. Focus on keeping the core engaged throughout the entire exercise. Make sure in the first two phases you do not lean back or use momentum to raise the dumbbells. Perform for a desired number of repetitions. When the total repetitions become easy, increase the weight of the dumbbells by 5 percent.

Band Cross-Over

The exercise band cross-over, often referred to as the resistance band crossover, is a great exercise for targeting the chest muscles. Here's a step-by-step guide on how to perform it: Setup: Attach the resistance bands to a sturdy anchor point at chest height. Ensure the bands are securely fastened to prevent any accidents. Starting Position: Stand facing away from the anchor point with a handle in each hand. Step forward to create tension in the bands. Your arms should be outstretched to the sides with a slight bend in your elbows. This is your starting position. Body Position: Position your feet shoulder-width apart. You can place one foot slightly forward for better balance. Engage your core muscles to keep your body stable and maintain a straight posture. The Movement: Exhale as you bring the handles together in front of you in a hugging motion, keeping a slight bend in your elbows. Your hands should meet in front of your chest, with palms facing each other or slightly downward. Hold the position for a brief moment, squeezing your chest muscles. Return to Start: Inhale as you slowly return your arms to the starting position, maintaining control and tension in the bands throughout the movement.

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.