Exercise Database

Smith Machine Decline Bench Press

Steps : 1.) Start off by taking a decline bench and placing it underneath a bar on a smith machine, lowering the bar so that it is just above chest level, and laying with your head facing the back of the machine. 2.) Once in position grab the bar and release it, extending your arms until they are straight but not locked, then lower the bar until your arms are at about level with your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Front to Back Leg Swings

Performing front-to-back leg swings is an excellent dynamic warm-up exercise that helps to increase flexibility, mobility, and blood flow to the lower body. Stand tall with your feet hip-width apart and your arms relaxed by your sides. Engage your core muscles by gently pulling your belly button towards your spine to stabilize your torso. If needed, you can use a wall or a sturdy object for support to maintain your balance during the exercise. Begin by swinging one leg forward in a controlled motion. Keep your knee straight but not locked. Swing your leg as high as comfortable, aiming for a gentle stretch in the hamstrings. After swinging your leg forward, smoothly swing it backward in the opposite direction. Again, keep your knee straight but not locked, and aim for a gentle stretch in the quadriceps by bending the knee, trying to kick your buttock with your heel. Focus on maintaining control throughout the movement. Avoid swinging your leg too forcefully or using momentum to lift it. The motion should be controlled and deliberate. After completing the desired number of repetitions on one leg, switch to the other leg and repeat the exercise. While swinging your legs, keep your upper body stable and avoid leaning excessively forward or backward. Your torso should remain upright throughout the exercise. Coordinate your breathing with the movement. Inhale as you swing your leg forward, and exhale as you swing it backward. Gradually Increase Range of Motion: As you warm up, gradually increase the range of motion of your leg swings. Try to swing your leg higher with each repetition, but only go as far as you can comfortably without straining.

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.

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 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.

Dumbbell Incline Bench Press (Palms in)

Steps : 1.) Start by laying with your back flat on a incline bench with your feet rested on the floor and holding a dumbbell in each hand. 2.) Keep the dumbbells rested at your chest as you get yourself into position, holding onto them with a neutral grip. 3.) Extend your hands above your chest and squeeze so that you feel a stretch in your pecs, then hold for a count. 4.) Then slowly return the dumbbells at the sides of your chest. 5.) Repeat for as many reps and sets as desired.

Barbell Pullover

Steps : 1.) To begin this exercise; start off by lying on your back on a flat bench holding a weighted barbell above your chest with your arms slightly bent. 2.) Keeping your arms bent, slowly lower your arms behind your head until you feel a stretch on your chest then hold onto that position for a few seconds. 3.) Then return the barbell back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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 One-Arm Preacher Hammer Curl

Steps : 1.) Start by setting up a preacher bench and then position yourself behind the bench, with a dumbbell in one hand rested over the bench and feet flat on the floor. 2.) Hold the dumbbell in a neutral grip with your palms facing inward, 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.

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.

Chest and Shoulder Stretch

Steps : 1.) Start off standing up straight with your feet shoulder width apart, holding either a broom or a bodybar in between your hands. 2.) With a wide grip on the pole, hold it in front of you with your palms face down and then lift it up slowly behind your head. 3.) Arch your shoulders back and continue to extend your arms until you feel a stretch on your chest then hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many reps and duration 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.

Weight Plate Neck Flexion (Supine)

Steps : 1.) To begin this exercise; start off by lying face up with your back on a flat bench holding a weight plate in front of your head. 2.) With the plate rested on the front your head, slowly lower your neck down squeezing your shoulders and keeping the plate pressed lightly to the head. 3.) Then return back up to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Cat Stretch

Steps : 1.) Start by kneeling down on the floor with your feet extended behind you and your hands flat on the floor at shoulder level. 2.) Slowly pull your belly in and round out your back, letting your head drop to the floor until you feel a stretch in your back muscles. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as long and many reps as desired.

Dumbbell Renegade Row

The dumbbell renegade row is an exercise that primarily targets the muscles of the back, shoulders, and core. Start by placing two dumbbells on the floor about shoulder-width apart. Assume a high plank position with your hands gripping the dumbbells, wrists directly under your shoulders, and your body forming a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability. Engage your core muscles to maintain a stable plank position throughout the exercise. This will help protect your lower back and enhance the effectiveness of the rowing motion. While maintaining a stable plank, lift one dumbbell off the floor towards your rib cage, keeping your elbow close to your body. Focus on squeezing your shoulder blade towards your spine as you lift the dumbbell. This will engage the muscles of your upper back. Lower the dumbbell back to the floor in a controlled manner, and then repeat the movement on the other side. Throughout the exercise, be mindful of keeping your hips and shoulders square to the floor. Avoid excessive twisting or shifting of your torso. Keep your neck in a neutral position, avoiding any excessive upward or downward movement. Exhale as you lift the dumbbell and inhale as you lower it back down. Maintain steady breathing throughout the exercise to support core engagement and stability. As you become stronger, you can increase the weight of the dumbbells or the number of repetitions.

Abdominal Pendulum

Steps : 1.) Begin by laying with your back flat on the floor, your legs together extended out in front of you and your hands placed out to your sides so that you are in a "T" position. 2.) Slowly lift your legs up and over your body so that you are creating a right angle to the floor, then twisting only at your hips, lower your feet slowly to the floor to your right without losing any control. 3.) As soon as you feel a stretch in your obliques, return to the starting position and repeat on the opposite side. 4.) Repeat for as many reps and sets as desired.

Kettlebell Sumo High Pull

Steps : 1.) To begin this exercise; start off by taking a kettlebell and keeping it in between your legs. 2.) Bend down as you would in a normal squat position but lower until you are in a sumo stance. 3.) Keeping your back and chest straight while bending your knees, pick up the kettlebell and extend your hips up while pulling the kettlebell upward. 4.) Raise your elbows in the process until they are at shoulder level 5.) Hold for a few seconds and return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Cable Wrist Curl (Reverse Grip)

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine, sit on a bench positioned in front of the machine and grab the bar using a reverse shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up so that you feel a stretch in your arms, 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.