Exercise Database

Barbell Landmine One-Arm Row

The barbell landmine one-arm row is an effective exercise for targeting the muscles of the back, including the latissimus dorsi, rhomboids, and traps, as well as the biceps. 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 beside the landmine with your feet shoulder-width apart, knees slightly bent, and your torso leaning slightly forward. Reach across your body with one hand and grasp the end of the barbell that's loaded with weights. Keep your back straight, core engaged, and chest up. Your arm should be fully extended, and the barbell should be hanging straight down in front of you. This will be your starting position. Initiate the rowing motion by pulling the barbell upward towards your ribcage, bending your elbow and keeping it close to your body. Squeeze your shoulder blade toward your spine as you pull, engaging the muscles of your back. Aim to bring the barbell up until it touches your ribcage or until your elbow is fully bent. Slowly lower the barbell back down to the starting position, fully extending your arm and allowing the weight to hang straight down.

Band Alternating Bicep Curl

The alternating biceps curl with band exercise will use either an exercise band or bungee for resistance to help strengthen the bicep muscle. Steps : 1.) Start by placing an exercise band under your feet and hold the handles palms forward in your hands. 2.) Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in. 3.) Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle. 4.) As you become comfortable with the motion, increase your speed. 5.) Repeat for as many reps and sets as desired.

Barbell Rear Military Press

Steps : 1.) Start by setting up a barbell with the weight that you would like to perform and stand up straight with your feet shoulder width apart. 2.) Extend the barbell above your head as this will be your starting position. 3.) Slowly lower the barbell behind your head and squeeze your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Rear Pull-Up (Wide Grip)

Steps : 1.) Start by grabbing a pull-up bar with an overhand grip. 2.) Position each hand about a foot away from your head. 3.) Lift yourself up until the back of neck is behind the pull-up bar. 4.) Exhale as you lift yourself up and inhale as you lower your body. 5.) Slowly let your self back down to the starting position. 6.) Repeat for the desired amount of reps.

Barbell Clean Deadlift

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip. 2.) Bend down at the knees with your back straight, chest up, 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, lift up with your torso until the bar has reached your hips and your knees are fully extended. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell One-Arm Tricep Kickback

Steps : 1.) To begin this exercise; start off with a dumbbell in one hand, bend your knees and bring your upper body down and forward. 2.) Keep the arm with the dumbbell at your waist and the other on your thigh for support. 3.) Extend the arm with the dumbbell and lift the weight up and behind your back squeezing your triceps tightly. 4.) Hold the position for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed and alternate arms.

Trap Bar Squat

The trap bar squat is an effective exercise for building lower body strength and muscle mass, and it can be a good alternative for individuals who have difficulty performing traditional back squats due to mobility restrictions or discomfort. Position the trap bar on the ground in an open area with the handles parallel to each other. Step into the center of the trap bar so that it's aligned with your feet. Stand with your feet hip-width apart or slightly wider, toes pointed slightly outward. Bend at the hips and knees to grasp the handles of the trap bar with a neutral grip (palms facing each other). Ensure your grip is firm and secure on the handles. Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Initiate the squat movement by bending at your hips and knees simultaneously, as if you were sitting back into a chair. Lower your body down until your thighs are parallel to the ground, or as low as you can comfortably go while maintaining proper form. Keep your knees tracking in line with your toes and avoid allowing them to collapse inward. Press through your heels and drive your hips forward as you straighten your legs and return to the starting position. Keep your chest up and your back straight throughout the movement to maintain a neutral spine alignment.

Side Plank Hip Abduction

The side plank with leg lift is an advanced variation of the traditional side plank exercise that targets the obliques, shoulders, hips, and glutes while also engaging the outer thigh muscles. Begin by lying on your side on a mat or soft surface. Align your body so that your elbow is directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles to maintain stability throughout the exercise. Place your bottom hand (the one closest to the ground) flat on the mat, with your fingers spread wide for stability. Keep your elbow directly under your shoulder to support your upper body. Lift your top leg (the one not in contact with the ground) upward while keeping it straight. Lift your leg as high as you can comfortably, focusing on using the muscles on the side of your hip (abductors) to perform the movement. Keep your foot flexed and your toes pointing forward throughout the exercise. Once you reach the top position of the leg lift, hold it for a brief moment, squeezing your glutes and outer thigh muscles to maximize engagement. Focus on maintaining stability in your core and not allowing your hips to sag or rotate backward. Slowly lower your top leg back down to meet your bottom leg, returning to the starting position of the side plank. Keep the movement controlled and avoid letting your leg drop too quickly or bounce off the ground. Perform the leg lift movement for the desired number of repetitions on one side before switching to the other side.

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.

Cable Bicep Curl (Supine)

The lying bicep cable curl exercise isolates the muscles of your biceps without standing or sitting. Steps : 1.) Start off by attaching a short bar to a cable pulley set on the lowest setting and lie down on a mat or the floor with your feet touching the weight stack. 2.) Grasp the bar with and underhand grip (palms facing up), and with your arms fully extended and your elbows at your sides, pull the bar in an arc to your chest. 3.) Hold for a count by contracting your biceps, and then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Hanging Knee Raise Rotation

Steps : 1.) Start by grabbing onto a hanging grip or pull up bar, with a comfortable distance between your hands and a strong grip. 2.) Then slowly lift your knees in towards your chest in a diagonal direction rotating your legs from side to side until you feel tension on your lower abs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for the desired reps and sets.

Trap Bar Overhead Press

Performing a trap bar overhead press is an effective way to build shoulder strength and stability, as well as engage the triceps and upper chest muscles. Begin by standing inside the trap bar with your feet shoulder-width apart. Position the handles of the trap bar so that they're in line with your shoulders. Grip the handles firmly with an overhand grip, palms facing forward. Engage your core muscles to stabilize your torso. Bend your knees slightly and push through your heels to lift the trap bar off the ground. Keep your back straight and chest up as you lift the trap bar to the starting position, just above your shoulders. Your elbows should be bent and pointing forward, with your upper arms parallel to the ground. Once you're in the starting position, exhale and press the trap bar directly overhead by extending your arms. Keep your core tight and maintain a neutral spine throughout the movement. As you press the trap bar overhead, avoid leaning back excessively or arching your lower back. Fully extend your arms at the top of the movement, but avoid locking out your elbows. Keep your head in a neutral position, looking straight ahead or slightly upward. Inhale and slowly lower the trap bar back down to the starting position, controlling the descent. Keep your elbows slightly bent as you lower the trap bar to maintain tension in your muscles. Lower the trap bar until your elbows are at about 90 degrees, or slightly below shoulder level. Aim to perform 8-12 repetitions per set, depending on your strength and fitness level. Start with a weight that allows you to maintain proper form and gradually increase the weight as you become stronger. Inhale as you lower the trap bar. Exhale as you press the trap bar overhead.

Machine Unilateral Row

Steps : 1.) Start by setting up the unilateral row machine with the amount of weight that you would like to perform for this exercise, placing the knee opposite of the handle on the padding and grabbing the handle with your opposite hand. 2.) Bend down slightly with your back and then once in position, elevate the handle up towards your side, 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.

Stability Ball Hamstring Curl to Bridge

Steps : 1.) Start by laying flat on your back with both feet on an exercise ball, keeping your arms flat on the floor by your side. 2.) Bend your your knees and curl your heels toward your glutes, then kick up one leg diagonally. 3.) Hold this position for a few seconds then return back to the starting position. 4.) Repeat with the opposite leg for as many reps and sets as desired.

Barbell Squat (Wide Stance)

The barbell wide stance squat exercise is a version of the squat that uses a wider stance to isolate the inner thigh muscles Steps : 1.) Start by lifting a barbell off of a weight rack and position it on your shoulders. 2.) Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out. 3.) Draw your abs in descend slowly by bending at the knees and hips in a squatting motion. 4.) Lower yourself as far as you can control without letting your body shift towards your toes. 5.) Pause in the downward position and slowly return upright to the starting position. 6.) Repeat for as many reps and sets as desired. Tips : 1.) By using a pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar.

Knees to Chest Hug

Steps : 1.) Start by laying with your back on a mat and knees pulled up towards your chest. 2.) Then place your arms underneath your knees and pull them towards your shoulders, feeling a stretch in your lower back and glutes. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and duration as desired.

Weight Plate Reverse Curl

The reverse plate curl exercise uses free weight plates to isolate the bicep and build bigger arms. Steps : 1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab a plate in your hands with an overhand (palms down) grip at the 11:00 and 1:00 o'clock position. 3.) Keeping your elbows and arms at your side, curl the slowly up towards your head, squeezing and isolating the bicep muscle. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

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.