Exercise Database

Smith Machine Good Morning

The smith machine good morning exercise is one of the oldest exercises for weight lifting and bodybuilding that works the lower back muscles through the use of a smith machine. Steps : 1.) Start off by placing the bar of the smith machine across your shoulders and keeping your feet shoulder-width apart, as this will be your starting position. 2.) Slowly lower yourself down towards the floor making sure that you keep the lower half of your body still until you feel a stretch in your lower back. 3.) Hold this position for a count then slowly return back up to the start in a controlled manner. 4.) Repeat for as many reps and sets as desired.

EZ Bar Tricep Extension (Close Grip)

The EZ bar lying close-grip triceps extension behind the head exercise helps further concentrate on targeting the tricep muscles and building bigger arms. Steps : 1.) Start by lying flat on a bench with your head at one end and feet planted on the floor on the other end. 2.) Grab an ez-bar or barbell with a grip about 8 inches apart and lower the bar behind your head. 3.) Keeping the bar parallel with the floor, bend your arms down in an arc so the bar moves in a direction under your head. 4.) Slowly return to starting position. 5.) Repeat for as many reps and sets as desired.

Hamstring Stretch

Steps : 1.) Start off laying flat on your back with one knee bent and the other foot extended out to stabilize your body. 2.) With the bent leg, extend it up in the air so that the sole of your foot is pointed up in the air, placing your clasped hands around the extended leg for support. 3.) Straighten out the leg as much as possible feeling a stretch in your hamstrings, then try to pull it as close as you can towards your nose. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

90/90 Hamstring Stretch

Steps : 1.) To begin this exercise; start off lying flat on your back with one leg extended out and with your other leg bend it and grab the knee with your hands. 2.) Take the leg that is being bent and extend it straight into the air and hold onto the position for up to 15 seconds and then alternate legs. 3.) Repeat this exercise for as many repetitions as needed

Barbell Overhead Front Raise

Steps : 1.) To begin this exercise; start off with a weighted barbell rested in front of your thighs with your palms facing down. 2.) Then lift the barbell up until it is overhead above your body and hold onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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.

Trap Bar Romanian Deadlift

The Trap Bar Romanian Deadlift (RDL) is a variation of the conventional Romanian deadlift that targets the hamstrings, glutes, lower back, and upper back muscles. Place the trap bar on the ground and load it with an appropriate amount of weight. Stand in the center of the trap bar with your feet shoulder-width apart. The bar should be aligned with the middle of your feet. Bend your knees slightly and hinge at your hips to grip the handles of the trap bar with an overhand grip (palms facing your body). Your hands should be just outside of your knees. Keep your spine neutral, chest up, and shoulder blades pulled back and down. Keeping your back flat, core engaged, and knees slightly bent, hinge at your hips to lower the trap bar towards the ground. Maintain a slight bend in your knees throughout the movement, but avoid excessive knee flexion. Lower the trap bar by pushing your hips back, allowing it to slide down the front of your thighs. Lower the bar until you feel a stretch in your hamstrings, typically when it reaches just below your knees. Keep the bar close to your body throughout the movement. Focus on maintaining tension in your hamstrings and glutes as you lower the bar. Once you reach the bottom of the movement, reverse the motion by driving your hips forward and standing up tall. Squeeze your glutes at the top of the movement to fully extend your hips. Keep your back flat and avoid hyperextending your lower back at the top of the movement. Inhale as you lower the trap bar towards the ground. Exhale as you extend your hips and return to the starting position.

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.

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.

Kettlebell One-Arm Snatch

Steps : 1.) To begin this exercise; start off by placing a kettlebell in front of your feet and bending down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then with the momentum of the swing, push your hips and knees up allowing the kettlebell to be overhead pressed. 3.) Hold this position for a few seconds. 4.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Bicep Drag Curl

Steps : 1.) To begin this exercise; take a barbell with palms facing forward with the barbell resting at your pelvis. 2.) Then take the barbell and curl it towards your upper chest as in a way to “Drag” the bar up. 3.) Hold and squeeze the biceps tightly. 4.) Return the barbell back down to the starting position keeping the barbell in contact with your body. 5.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on a bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Chin-Up (Mixed Grip)

Steps : 1.) Start by standing in front of and grabbing a pull up bar with one hand facing forward palms out and the opposite facing inward palms in. 2.) Once you have a firm grip, slowly pull yourself up and squeezing on your back muscles as you reach the peak position. 3.) Make sure that you keep your elbows as close to your body as possible so you can get the best contraction on your muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Barbell Preacher Curl (Overhand)

Steps : 1.) Sit on preacher bench placing back of arms on pad. 2.) Grasp curl bar with a shoulder-width overhand grip. 3.) Raise bar until forearms are vertical. 4.) Lower barbell until arm is fully extended. 5.) Repeat for the desired amount of reps.

Forearm Plank with Hip Abduction

Steps : 1.) Start off on your hands and toes in a modified push-up position. Next, place both forearms on the ground and extend both legs transitioning to a plank. 2.) Take one of your legs and bring them out to the side of your body (hip abduction), keeping it parallel to the floor, holding the position for a few seconds. 3.) After feeling tension in your core, bring the leg back to the center and then return to the starting position. 4.) Repeat this motion with the opposite leg and continue to alternate. 5.) Perform as many reps and sets as desired.

Seated Bench Leg Pull-In

Steps : 1.) Start off with your body sitting at the end of a flat bench and your legs stretched out in front of you. 2.) Keep the upper half of your body leaning back. 3.) Take your knees and curl up, pulling your thighs toward your chest as you exhale. 4.) Once your knees have hit the chest level, squeeze your abs and hold for a few seconds. 5.) Release your contraction and return back to the starting position inhaling down. 6.) Repeat this exercise for as many repetitions as needed.

Decline Bench Rotational Sit-Up

Steps : 1.) Start off laying with your back flat on a decline bench with your hands above your chest and placing your feet underneath the resting pads. 2.) Slowly pull your body up and bring your right arm forward and across to your left knee until you feel a stretch in your abs. 3.) Hold this position for a count then return to the starting position. 4.) Repeat for as many reps and sets as desired.