Exercise Database

Machine Seated Row

Steps : 1.) Start off sitting on a fixed row machine, grabbing the handles in front of you so that your arms are in a full extension and chest is up against the pad in front of you. 2.) Slowly contract your back muscles moving your shoulder blades with your arms and pull back on the machine. 3.) Hold as you reach a peak position and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Bench Press

The bench press machine exercise targets the chest muscles and offers more stability for people new to the exercise. Steps : 1.) Start by adjusting a bench press machine so that when you sit at the machine, the bars are positioned at chest height. 2.) Place your hands upon the bars and place your feet flat on the foot rests in front of you as this will be your starting position. 3.) Press out, by extending your arms out as far as possible, in a slow and steady motion until you feel a stretch in your tricep muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Machine Hip Adduction

The thigh adductor exercise targets and works the muscles of the inner thighs Steps : 1.) Start by sitting on a hip adductor machine resting your knees against the pads. 2.) Draw your abs in and adduct or move your thighs together using the pads bringing thighs together. 3.) Slowly return to the starting position and repeat.

Barbell Romanian Deadlift

The romanian deadlift exercise is similar to the regular deadlift but differs because you keep your legs straight throughout the workout and bring the bar all the way to the ground at each rep. Steps : 1.) Start off by placing a barbell in front of your feet on the ground and grabbing the barbell with a grip a bit wider than shoulder-width apart. 2.) Bend your knees slightly, keeping your hips and back straight. 3.) Lift the bar straight up concentrating on using your hips as you stand. 4.) When you are standing the bar should be resting against your thighs. 5.) Lower the bar to the floor with a slight bend in your knees flexing your hips back for stability. 6.) Repeat for as many reps and sets as desired.

Cable Lateral Raise

The standing cable lateral raise is a great exercise for building strong shoulders and targeting the middle deltoids. Using a cable machine offers consistent resistance, making this exercise effective for muscle development. Here’s how to perform it correctly: Setup: Attach a single handle to the low pulley of a cable machine. Select an appropriate weight. Starting Position: Stand with your side facing the cable machine. Grab the handle with the hand of your arm furthest from the machine, so the cable runs across the front of your body. Bend your knees slightly to get into a bent-over position, keeping your back straight and hinging at your hips. Your torso should be almost parallel to the floor. Keep your free hand on your knee or a stable surface for support. Executing the Lateral Raise: Inhale and brace your core. With a slight bend in your elbow, raise your arm across your body and out to the side until it is level with the ground. Your palm should face downward or slightly backward at the top of the movement. Focus on lifting with your shoulder and not using your back or arms to swing the weight. Holding the Position: Hold the raised position for a brief count to maximize the contraction in your rear deltoids. Returning to Starting Position: Exhale and slowly lower your arm back to the starting position in a controlled manner, maintaining tension on the muscle throughout the movement. Switching Sides: Complete the desired number of repetitions for one side, then switch sides and repeat the exercise with the other arm.

Machine Seated Calf Raise

The seated calf raise exercise is one of the simplest and most effective calf workouts. Steps : 1.) Start off sitting at a calf raise machine, putting the balls of your feet on the footpad and your thighs under the leg pad above your knees as this will be your starting position.. 2.) Unlock the bar and slowly raise your toes up as high as possible, feeling a stretch in your calf muscles. 3.) Once you reach the top position, hold for a count then return back to the start. 4.) Repeat for as many reps and sets as desired.

Dumbbell Shoulder Shrug

The Dumbbell Shoulder Shrug is an excellent exercise for targeting the upper trapezius muscles. Here's how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms fully extended by your sides, palms facing your body (neutral grip). Keep your back straight, chest up, and head facing forward. Your shoulders should be relaxed. Engage Your Core: Tighten your abdominal muscles to maintain stability and support your lower back throughout the exercise. Shrug Your Shoulders: Lift your shoulders straight up towards your ears as high as you can. Imagine trying to touch your shoulders to your ears. Avoid rolling your shoulders backward or forward; the movement should be straight up and down. Keep your arms straight, allowing the dumbbells to rise naturally as your shoulders lift. Pause: Briefly pause at the top of the movement, squeezing your trapezius muscles. Lower Your Shoulders: Slowly lower your shoulders back to the starting position in a controlled manner.

Machine Ab Crunch

A Machine Ab Crunch, often referred to as a "Crunch Machine" exercise, is a popular way to target the abdominal muscles. Here’s a step-by-step guide on how to perform this exercise correctly: Set Up Adjust the Seat and Back Pad: Ensure the seat height is adjusted so that your knees are at a 90-degree angle when seated. The back pad should support your back comfortably. Your upper back should be against the pad. Select the Weight: Choose an appropriate weight for your fitness level. Start with a lighter weight if you are new to this exercise and increase it as you become more comfortable. Sit Down: Sit on the machine with your back pressed firmly against the back pad. Place your feet under the foot pads (if available) or flat on the floor, depending on the machine design. Grab the handles above your shoulders or next to your head, depending on the machine’s design. Engage Your Core: Tighten your abdominal muscles before starting the movement. Slowly contract your abs to curl your torso forward. Your upper body should move towards your knees. Breathing: Exhale as you crunch forward. Range of Motion: Aim to move through a full range of motion, but avoid using momentum or swinging your body. Hold the Contraction: Pause briefly at the peak of the movement to maximize the contraction in your abs. Slowly release the contraction and return to the starting position. Inhale as you return to the starting position.

Running

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.

Cable Bicep Curl

The standing biceps cable curl exercise uses a cable instead of a barbell to target the bicep muscles. Steps : 1.) Start by attaching a short bar to a cable pulley at the bottom of the machine then stand with your feet shoulder width apart, abs tight and knees bent slightly. 2.) Grab the bar with a close underhand grip, lower your arms down towards your thighs and then, by bending through your elbows, raise the bar up towards your upper chest. 3.) Once at the top position, squeeze your biceps and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Machine Calf Raise

The standing calf raise exercise uses a machine to target the lower calf muscles and is used by beginners for proper form. Steps : 1.) Start by standing up straight with your toes on the footpads of the machine and adjust your shoulder so that they are rested underneath the upper pads. 2.) Slowly raise up on the balls of your feet so that your heels are lifted off of the pad and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Barbell Hip Thrust

Steps : 1.) To begin this exercise; start off with your body seated on the ground with your back rested upon a bench. 2.) Keep a weighted barbell above your hips as this will be your starting position. 3.) Lean your back against the bench and rest your shoulders on the top of it. 4.) Then push your hips up vertically and keep the bar rested in your pelvis region, your back and heels should support the weight of the bar. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Hammer Curl

The dumbbell hammer curl exercise uses a neutral grip to isolate the forearm muscles and increase muscle size. Steps : 1.) Start by standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs tight in. 2.) Grab a dumbbell in each hand with your palms facing in (neutral grip), extend your arms so that they are at the sides of your body and keep your elbows locked as this will be your starting position. 3.) Slowly lift your arms up in an arc towards your shoulders, isolating your biceps and continue until you reach the top position. 4.) Hold for a count then return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Refrain from turning your wrists during this exercise.

EZ Bar Curl

The EZ-Bar Curl exercise uses either an EZ-bar or curl bar to help isolate the biceps and build bigger arms. Steps : 1.) Start by standing up straight with your feet shoulder-width apart and your knees slightly bend. 2.) Grab onto the barbell in front of you with an underhand (palms up) grip and lower the bar until it is up against your thighs as this will be your starting position. 3.) Making sure that you keep your elbows still, raise the bar slowly up towards your chest until your forearms touch your biceps, feel a stretch and squeeze in those muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired. Tips : 1.) You can lean up against a wall or a post to prevent yourself from swaying thus making the exercise ineffective.

Back Hyperextension

This back hyper-extension exercise gives strength to the back and core muscles as well as increases flexibility. Steps : 1.) Start by adjusting the hyper-extension machine so that your ankles are tucked under the footpads and thighs are across the top pad as this will be your starting position. 2.) Keeping your arms folded across your chest and your back straight, slowly bend at your waist towards the ground until you feel a stretch in your core and lower back. 3.) Hold for a count and then slowly return back to the starting position. Tips : 1.) Refrain from arching your back during this exercise.

Crunch

The crunch exercise is the most common abdominal exercise and often is improperly performed. Steps : 1.) Start by placing your hands across your chest or on either side of your head as this will be your starting position. 2.) Then slowly raise your upper body (head, shoulders and chest) up off of the floor and towards your knees, squeezing and crunching your abs. 3) Hold this position for a count, squeezing your abs, then return back to the starting position. Tips : 1.) Make sure to keep your hips straight and your lower back against the floor during this exercise.

Cable Cross-Over

The cable cross-over is an excellent exercise for targeting the chest muscles, particularly the pectoralis major. It also engages the shoulders and triceps. Here’s how to perform it correctly: Setup: Set the pulleys to the highest position on the cable crossover machine. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Stand in the center of the machine with your feet shoulder-width apart. Grab the handles with an overhand grip (palms facing down) and take a step forward into a staggered stance (one foot slightly in front of the other) for better balance. Your arms should be extended out to your sides with a slight bend in your elbows. Your elbows should remain in this slightly bent position throughout the movement. Executing the Cross-Over: Inhale and engage your core. Pull the handles down and across your body in a wide arc, bringing your hands together in front of you at around chest level or slightly lower. Your arms should move in a controlled manner, mimicking a hugging motion. Focus on squeezing your chest muscles as your hands meet in front of your body. You can cross your hands over each other for a greater contraction. Returning to Starting Position: Exhale and slowly reverse the motion, allowing your arms to move back to the starting position in a controlled manner. Maintain the slight bend in your elbows and control the resistance on the way back to prevent the weights from pulling your arms too far back.

Treadmill Running

Treadmill running, just like regular running, uses the treadmill exercise equipment to burn calories, tone the body, increase stamina and endurance and is one of the most common forms of cardio exercises