Exercise Database

Dumbbell Seated Alternating Shoulder Press

Steps : 1.) Start by sitting on either a flat or elevated bench with your feet in front of you, holding a dumbbell in each hand keeping them rested at shoulder level next to your head. 2.) Slowly elevate one hand up towards the ceiling, keeping the other at the side of your head, and squeeze your shoulder. 3.) Hold for a count then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

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.

Cable Reverse Wood Chop

Steps : 1.) Start by standing with your feet shoulder width apart and your knees slightly bent holding a low pulley cable at about knee level to one side of your body. 2.) Slowly bring the cable up in a diagonal direction, raising the cable over your head and shoulders, squeezing your oblique muscles. 3.) Return back to the starting position and 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.

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.

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 Preacher Curl

The cable preacher curl exercise uses a special bench to support the triceps and isolate the biceps to build toner and bigger arms. Steps : 1.) Start by placing a padded preacher arm curl bench in front of a cable machine and attaching a short bar to the bottom pulley. 2.) Rest your arms against the bench and extend them fully. 3.) With a narrow grip, grab the bar underhand (palm up) and pull it towards your head. 4.) Hold for a count, isolating and squeezing the biceps, and then lower the bar back to starting position. 5.) Repeat for as many reps and sets as desired.

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.

Toe Touch Stretch

Steps : 1.) Start by standing up straight with your feet hip-width apartr and arms by your side. 2.) Slowly bend at your waist, keeping a slight bend in your legs straight, and let your body hang down in front of you, hands reaching down towards the ground. 3.) Hold onto this position for 15 to 30 seconds then return back to the start. 4.) Repeat for as many reps, sets and however long you desire.

Barbell Bench Squat

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck. 2.) Bend at your knees and start to sit back with your hips as you go down for a standard squat, keeping your back and chest straight out. 3.) Continue on with the squat until your hamstrings and glutes are rested upon the box and hold on for a few seconds. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

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.

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.

Weighted Bench Dip

Steps : 1.) Sit on inside of one of two benches placed parallel, slightly less than leg's length away. 2.) Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight. 3.) Perform a dip lowering your self while inhaling. 4.) Lift your self back up and exhale at same time. 5.) Repeat for the desired amount of reps.

Dumbbell Incline Hammer Curl

The dumbbell incline hammer curl exercise keeps stress on the biceps and helps strengthen the forearm muscles. 1.) Begin by sitting on an incline bench with your feet firmly on the floor in front of you and grabbing a dumbbell in each hand with your palms facing in towards each other. 2.) Bring your arms down to your sides, keeping your wrists as straight as possible (i.e. hammer grip), raise your wrists to your shoulders. 3.) Concentrate on squeezing your biceps as you raise up your arms. 4.) Repeat for as many reps and sets as desired.

Barbell Landmine Squat

The barbell landmine squat targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, making it an effective lower body and core strengthening exercise. 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 or slightly wider. The barbell should be positioned at your side, with your chosen side to hold the barbell. Hold the barbell with one hand, palm facing inward, at about chest height. Your arm should be bent at the elbow, with your forearm parallel to the floor. This hand will serve to stabilize the barbell during the exercise. Brace your core and keep your chest up as you initiate the squat by bending your hips and knees simultaneously. Lower your body down, keeping your back straight and your weight on your heels. Lower yourself until your thighs are approximately parallel to the ground or as low as your flexibility allows while maintaining good form. Press through your heels and drive your hips forward as you stand back up, straightening your legs and returning to the starting position. Keep your core engaged throughout the movement to maintain stability.

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.

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.

Parallel Bar Hip Flexion

Steps : 1.) Start by stepping in between parallel bars and placing your arms on the rests allowing your legs to hang and extend down below you. 2.) As soon as you are in position, bring your knees towards your chest in a diagonal direction, holding near the top contracting your abs for a few seconds before returning back to the starting position. 3.) Repeat in the opposite direction for as many reps and sets desired.