Exercise Database

Machine Inverted Row

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 and your feet are 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.

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.

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

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.

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 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.

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.

Dumbbell Pullover on Stability Ball

Steps : 1.) Start by sitting on a stability ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Extend the dumbbells behind your head pointed out right in front of you, then elevated them straight up with your shoulders. 4.) Hold this position for a few seconds then return back to the starting position. 5.) Repeat for as many reps and sets as possible.

Bodyweight Step-Up

Steps : 1.) Start by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and step up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as 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.

One-Arm Hang

Steps : 1.) To begin this exercise; start off with one hand grabbing onto a pull-up bar with your palms facing outwards. 2.) Keep your feet flat on the floor and put all of the weight upon your hand holding for 15 seconds. 3.) Repeat this exercise for as many repetitions as needed.

Barbell Rear Military Press

Steps : 1.) Start by setting up a barbell with the weight that you would like to perform and stand up straight with your feet shoulder width apart. 2.) Extend the barbell above your head as this will be your starting position. 3.) Slowly lower the barbell behind your head and squeeze your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Donkey Calf Raise

This is and old school gym exercise which requires the assistance of another person. This is an advanced exercise and not recommended for beginners. The donkey calf raise exercise is an old school gym exercise that requires (at times) the assistance of another person and is an advanced exercise that targets the calf muscle. Steps : 1.) Start by bending at your waist and lean your arms against a weight rack or bench that is waist height. 2.) Have a partner sit on top of your lower back or place a weight plate on your back for resistance. 3.) Raise up on your toes leaning slightly forward until you feel a stretch in your calve muscles. 4.) Pause at the top and then lower your heels to the floor. 5.) Repeat for as many reps and sets as desired.

Dragon Flag

Steps : 1.) Start by laying on a decline or flat bench and grabbing the end of it behind your head with both hands. 2.) Squeeze and create tension throughout your body so that you are able to feel your muscles and abdominals tighten 3.) Then from the starting position swing your feet upward so that your body is almost vertical or completely vertical. 4.) Keep your abdominals tight and your entire body as straight as possible as you are pointed up in the air. 5.) Hold this position for as long as possible, squeezing your muscles and abs as much as you can. 6.) Once you complete your rep, slowly lower your feet towards the floor in a controlled manner. 7.) 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.

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.

Barbell JM Press

Steps : 1.) To begin this exercise; start off placing your back flat upon a bench and position yourself just as if you were to perform a close grip bench press. 2.) The most important part is to make sure that the bar is above the upper part of your chest. 3.) The lower the bar down towards your chest just as if you were performing a lying triceps extension. 4.) Then use your triceps to push the bar back up into position. 5.) Repeat this exercise for as many repetitions as needed.

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