Exercise Database

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.

Band Reverse Fly

A Band Reverse Fly is an excellent exercise for targeting the posterior deltoids, rhomboids, and upper back muscles. It's particularly useful because it can be done almost anywhere with minimal equipment. Here's how to perform the exercise correctly: Set Up: Secure the resistance band to a stable anchor point at about chest height. This could be a door, a sturdy pole, or any fixed object. If you don’t have an anchor point, you can hold the band with your hands. Position Yourself: Stand facing the anchor point with your feet shoulder-width apart. Hold one end of the band in each hand. If the band isn't anchored, hold the middle of the band in each hand with some tension. Starting Position: Step back to create tension in the band when your arms are extended in front of you at shoulder height. Keep a slight bend in your knees and hinge slightly forward at the hips. Engage your core to maintain a stable position. Your arms should be extended straight in front of you, with your palms facing each other or slightly downward. Execution: With a slight bend in your elbows, pull the band apart by moving your arms out to the sides. Focus on squeezing your shoulder blades together. Keep your movements controlled and focus on using your upper back and shoulder muscles to move the band. Ending the Movement: Continue pulling until your arms are out to the sides and in line with your shoulders, forming a "T" shape with your body. Hold for a brief moment to maximize the contraction. Return to Starting Position: Slowly return your arms to the starting position in a controlled manner, maintaining tension in the band throughout the movement.

Cable Oblique Crunch

Steps : 1.) Start by standing with your side next to a high pulley cable machine with a grip attachment connected to the machine. 2.) Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side. 3.) Slowly pull down and rotate the body with the arm grasping the cable with your obliques until you feel a stretch in your core. 4.) Return back to the starting position and switch to the opposite side. 5.) Repeat for as many reps and sets as desired.

Barbell Romanian Deadlift From Deficit

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip and standing upon an elevated platform. 2.) Bend down at the knees with your back straight, chest out and head facing forward and pull up on the barbell with the driving force from your heels. 3.) As you lift the barbell up, keep your back straight and pull up. 4.) When the barbell crosses your knees, keep your body straight, chest up holding onto the barbell so you don't strain your muscles. 5.) Repeat this exercise for as many repetitions as needed

Tuck Crunch

Steps : 1.) Start by lying down with your back on the floor or an exercise mat, with your arms lying across your sides and palms facing down. 2.) Once in position cross your legs at your ankles and slowly elevate your legs up in the air until your thighs are perpendicular to the floor. 3.) Next cross your arms on your chest as if you were doing sit ups and perform crunches while maintaining your leg position. 4.) Repeat for as many reps and sets as desired.

Reverse Hyper (Flat Bench)

Steps : 1.) Begin by laying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. 2.) Once in position, pull your legs up towards the ceiling until you feel tension in your glutes. 3.) Hold for a two count before bringing your legs back down to the starting position. 4.) Repeat for as many reps and sets as desired.

Seated Floor Hamstring Stretch

Steps : 1.) Start by sitting on a mat with one foot extended out in front of you, toes pointed towards the ceiling, and the other leg bent inwards against the opposite leg's inner thigh. 2.) Slowly lean forward and reach for your extended ankle until you feel a stretch in your hamstring. 3.) Hold this position for 15 to 30 seconds and then return back to the starting position. 4.) Repeat for as many reps, sets and duration as you desire.

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.

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

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 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.

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.

Barbell Landmine Double Arm Row

Incorporating the landmine double-arm row into your workout routine can help strengthen your upper back muscles, improve posture, and enhance overall upper body strength and 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. Stand facing the landmine with your feet shoulder-width apart, knees slightly bent, and your torso leaning slightly forward. Grab the end of the barbell with both hands, palms facing each other, and arms extended straight down. This will be your starting position. Initiate the rowing motion by pulling the barbell upward toward your lower ribcage, bending your elbows and keeping them close to your body. Squeeze your shoulder blades together as you pull, engaging the muscles of your upper back. Aim to bring the barbell up until it touches your lower ribcage or until your elbows are fully bent. Slowly lower the barbell back down to the starting position, fully extending your arms and allowing the weight to hang straight down.

Kettlebell Thruster

Steps : 1.) To begin this exercise; start off clean pressing two kettlebells to your shoulders. 2.) With the kettlebells in the pressed position, squat down using your hips and knees keeping your back straight as possible. 3.) As you reach a full squat position, thrust upward using the force from your heels to overhead press both kettlebells and extending your arms straight up. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Cable Incline Pulldown (Supine)

Steps : 1.) To begin this exercise; start off by lying back flat on an incline bench facing away from the pulley machine. 2.) Take the bar from the pulley machine and extend it in front of you and down until its right above your thighs. 3.) Then return back to the starting position slowly, squeezing your back tightly as you reach the start. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Lateral Raise (Prone)

The Dumbbell Lateral Raise (Prone) is an effective exercise for targeting the deltoid muscles, particularly the rear delts. Here’s a step-by-step guide to performing this exercise correctly: Setup: Set an incline bench to about 30-45 degrees. If you don’t have an incline bench, you can perform this exercise while lying face down on a flat bench or on the floor. Grab a pair of dumbbells with a neutral grip (palms facing each other). Starting Position: Lie face down on the bench with your chest supported and feet planted firmly on the floor for stability. Allow your arms to hang down straight from your shoulders, holding the dumbbells with a slight bend in your elbows. Execution: Engage your core and keep your neck in a neutral position (in line with your spine). Lift the dumbbells out to the sides in a wide arc, leading with your elbows and squeezing your shoulder blades together. Raise the dumbbells until your arms are roughly parallel to the floor. Your elbows should remain slightly bent throughout the movement. Pause briefly at the top of the movement, focusing on squeezing your rear delts. Lowering the Weights: Slowly lower the dumbbells back to the starting position in a controlled manner, maintaining the slight bend in your elbows. Avoid swinging the weights or using momentum to lift them.

Cable Drag Curl

Steps : 1.) Start by standing up straight in front of a low pulley cable machine with a straight bar attached to the machine, with your arms rested at your sides and feet flat on the floor. 2.) Grab the bar in an underhand grip then slowly, keeping the bar as close as possible to your body, raise it up towards your shoulders, 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.

Side to Side Leg Swings

Side to side leg swings are another effective dynamic warm-up exercise that targets the adductors (inner thigh muscles) and abductors (outer hip muscles). Stand tall with your feet hip-width apart and your arms relaxed by your sides. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. If necessary, you can use a wall or a sturdy object for support to help maintain your balance during the exercise. Begin by swinging one leg across your body to the opposite side in a controlled motion. Keep your knee straight but not locked, and aim to swing your leg as high as is comfortable. After swinging your leg across your body, smoothly return it to the starting position in the center of your body. Swing Leg to the Opposite Side: Next, swing the same leg out to the side away from your body in a controlled motion. Keep your knee straight but not locked, and aim to swing your leg as high as comfortable. After swinging your leg out to the side, smoothly return it to the starting position in the center of your body. After completing the desired number of repetitions on one leg, switch to the other leg and repeat the exercise. 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. While swinging your legs, keep your upper body stable and avoid leaning excessively to one side. Your torso should remain upright throughout the exercise. Coordinate your breathing with the movement. Inhale as you swing your leg across your body or out to the side, and exhale as you return it to the starting position. 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. Aim to perform 10-15 repetitions on each leg for a total of 2-3 sets. Adjust the number of repetitions and sets based on your fitness level and individual needs.