Exercise Database

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 External Rotation

Steps : 1.) Start by laying on your side on a flat bench with one arm holding a dumbbell against your chest and the other arm extended in front of you holding to the bottom of the bench. 2.) Bend your elbow that is holding the dumbbell so that it is in a 90 degree angle then while keeping this position. 3.) Slowly rotate your forearm externally so that the dumbbell is lifted up from the chest position and is perpendicular to the floor. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Crunch Kneeling Rotation

Steps : 1.) Start by connecting a rope attachment to a high pulley cable machine, grabbing the rope with both hands and move into a kneeling position on the floor. 2.) Position the rope behind your head with your hands by your ears, then contract your abs as you pull downward on the rope in a crunch movement until your elbows touch your knees. 3.) Hold this position for a count and then return back up to the starting position and repeat for as many reps and sets as desired.

Dumbbell Seated Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, palms facing in, next to your head. 2.) Slowly elevate your arms up and above your head, 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.

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.

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

Glute Bridge March

The bridge with alternating step-in-place is a variation of the traditional bridge exercise that incorporates additional lower body movement to engage the glutes, hamstrings, and core muscles. Lie on your back on a mat or comfortable surface with your knees bent and your feet flat on the ground. Keep your arms by your sides with your palms facing down for stability. Engage your core muscles and press your lower back into the ground. Lift your hips upward by pushing through your heels until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the bridge to maximize muscle activation. While maintaining the bridge position, lift one foot off the ground. Slowly bring your knee towards your chest as if you are marching in place. Lower your foot back down to the ground and repeat the movement with the opposite leg. Continue alternating between legs, lifting and lowering each foot in a controlled manner. Hold the bridge position throughout the exercise, maintaining tension in your glutes and core to stabilize your body. Perform the alternating step-in-place movement for the desired number of repetitions or time duration. Aim for smooth and controlled movements, focusing on maintaining proper form throughout the exercise. Inhale as you lower your hips back down towards the ground. Exhale as you lift your hips up into the bridge position and perform the alternating step-in-place movement.

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 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.

Cable Deadlift

Steps : 1.) Start by attaching a bar to a low pulley cable machine and standing in front of it with your feet shoulder width apart and back straight. 2.) Bend down and grab the bar with an overhand grip and slowly lift the bar up towards upper thigh level, keeping your back, arms and legs straight through the motion. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets desired.

Dumbbell One-Arm Bench Press

The dumbbell one arm bench press is a very advanced exercise that is mostly used by body builders and power lifters to build stronger pectoral muscles. Steps : 1.) Start off lying with your back flat on the bench with your feet placed firmly on the floor in front of you. 2.) Grab a dumbbell in one hand and bring it up to the side of your chest as this will be your starting position. 3.) Once in position, extend your arm straight out in front of you, pressing the dumbbell up until your arm is straight, elbow is locked and you feel a stretch in the chest muscle. 4.) Hold this position for a count and then in a controlled motion, lower the weight back down to the starting position. 5.) Switch arms and 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 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.

Cable Shoulder Press

Steps : 1.) Start by standing in between a low pulley cable machines with two cables attached to the machine. 2.) Bend down, grab the cables and then bring them to your shoulders as this will be your starting position. 3.) Keeping your back straight, head up and chest up, extend through your elbows and push the handles up towards the ceiling over your head and feel the stretch in your shoulders. 4.) Hold for a count at the top then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Standing Trunk Rotation

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your hands rested upon your hips. 2.) Slowly twist at your waist so that you feel a stretch in your middle to lower back. 3.) Hold for 15 to 30 seconds, return to the starting position and repeat with the opposite side. 4.) Repeat for as many reps and long as you desire.

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.

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.

Machine Vertical Row (Reverse Grip)

Steps : 1.) Start by sitting on a vertical row machine grabbing the handles with an underhand, reverse, grip and keep your feet flat on the floor in front of you. 2.) Once in position, slowly pull the handles in towards your sides, squeezing your back and lat muscles, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.