Exercise Database

Hip Flexor Stretch

Steps : 1.) Start by standing up straight with your spine vertical and your left foot in front of the right. 2.) Bend slowly at both knees and lift your back heel up off the floor. 3.) Shift your weight forward and direct your body in a lunge position using your front foot as the stabilizer and your back foot still bent near the floor and extended back. 4.) Hold this position for 15 to 30 seconds then return back to the start. 5.) Repeat for as many reps, sets and however long you desire.

Smith Machine Rear Shoulder Press

Steps : 1.) Start by setting up a weighted smith machine with the bar positioned at the top rack with full upright bench positioned right underneath the bar. 2.) Sit on the bench with feet flat on the floor and remove the bar off of the rack. 3.) Slowly lower the weight behind your head, feeling a stretch in your shoulders and squeeze, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Bent-Over Lateral Pulley

Steps : 1.) Start by setting up handles on two low pulley cable machines and positioning yourself in between the machines with feet shoulder width apart. 2.) Bend down with your upper body, keeping your lower body still, so that your back is parallel with the floor. 3.) Grab each handle with the opposite hand and bring it in towards your chest, keeping arms crossed. 4.) Slowly let your arms extend outward, feeling a stretch in your shoulders and squeeze. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Cable Seated Bicep Curl

Steps : 1.) Begin by placing a flat bench in front of a low pulley cable machine. Begin in a seated position with your feet flat on the floor and arms grasping onto a straight bar attached to the machine. 2.) Hold the bar with an underhand grip and let your arms rest between your thighs, keeping them still by squeezing with your legs. 3.) Slowly curl the bar up towards your shoulders, isolating the bicep, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Step-Up

The barbell step up exercise helps build coordination as well as muscle and leg strength. Steps : 1.) Start by placing a bench, box or step in front of you and grabbing a barbell with a wide grip and placing it across your shoulders. 2.) With your left leg, step up onto the bench and follow through with your right leg. 3.) Step back down with your left leg and then your right leg. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Use a weight that is manageable and that allows you to get used to the motion of this exercise.

Dumbbell Incline Fly With A Twist

The dumbbell incline fly with a twist exercise is an advanced exercise for the chest and is very good for sculpting and defining the pectoral muscles when used along with the bench press. Steps : 1.) Start off lying on an incline bench set to a 45-degree angle with a dumbbell in each hand, keeping the dumbbells out to the side of your chest and parallel to the floor as you would with a regular fly. 2.) Slowly raise the dumbbells up and over your chest in an arc motion until you feel a stretch in your muscles. 3.) Once at the top position, turn your pinky fingers in so that they are facing each other and hold for a count. 4.) Slowly return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Hammer Curl

Steps : 1.) Start by standing up straight, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an neutral grip with your palms facing inward, then slowly lift the dumbbell up towards your shoulder, 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.

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.

Dumbbell Squat to Shoulder Press

Performing a dumbbell squat to shoulder press is a compound exercise that targets multiple muscle groups, including the quadriceps, glutes, shoulders, and triceps. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward, and your elbows should be bent with your upper arms parallel to the ground. Engage your core muscles to maintain stability. Lower your body by bending your knees and pushing your hips back as if you're sitting into a chair. Keep your chest up, and make sure your knees do not extend past your toes. Lower your body until your thighs are parallel to the ground, or as far as comfortable while maintaining good form. Once you reach the bottom of the squat position, push through your heels to stand back up. As you rise, simultaneously press the dumbbells overhead by extending your arms fully. Your palms should be facing forward at the top of the movement, and your elbows should be almost straight but not locked. Pause briefly at the top to ensure full extension of the arms and activation of the shoulder muscles. Slowly lower the dumbbells back to the starting position at shoulder height while simultaneously descending into the squat position again. Keep your movement controlled and avoid letting the dumbbells drop quickly. Perform the desired number of repetitions, maintaining proper form throughout. Start with lighter weights if you're new to the exercise and gradually increase the weight as you become more comfortable and stronger.

Plyo Push-Up

Steps : 1.) Start in a prone push up position on the floor with your arms fully extended at shoulder width and keeping your body straight. 2.) Slowly descend to the ground by flexing through your elbows, lowering your chest towards the ground until you feel a tension in your chest. 3.) As soon as you feel a stretch in your muscle quickly push yourself back up so that your hands leave the ground. 4.) Return back to the starting position and 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.

Decline Reverse Crunch

The Decline Reverse Crunch is a challenging variation of the reverse crunch that targets the lower abdominal muscles more intensely due to the added resistance of the decline angle. Here’s how to perform a Decline Reverse Crunch correctly: Setup: Find a decline bench and set it at a moderate angle. Lie down on the bench with your head positioned at the higher end and your feet at the lower end. Grip the handles or the sides of the bench above your head for support. Starting Position: Bend your knees and lift your legs so that your thighs are perpendicular to the bench and your shins are parallel to the bench (90-degree angle at the hips and knees). Engage your core by pulling your belly button towards your spine. Execution: Tighten your core muscles to prepare for the movement. Using your lower abdominal muscles, lift your hips off the bench and curl your pelvis towards your chest. Your knees should move towards your face. Exhale as you lift your hips. Top Position: At the peak of the movement, your hips should be off the bench, and your lower back should be slightly lifted. Your knees should be close to your chest. Hold this position briefly, ensuring a strong contraction in the lower abs. Returning to Start: Slowly lower your hips back down to the bench in a controlled manner, resisting the urge to let gravity drop your legs. Inhale as you lower your hips back to the starting position.

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.

Straight Arm Plank

The straight arm plank exercise is a great way to improve core strength. Begin in a kneeling position. Position the hands out in front of the body slightly wider than shoulder width. At the same time extend the legs out behind you. Separate the legs slightly. Hold the position for desired time.

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.

Barbell Drag Curl

The barbell drag curl is a great exercise that blasts and targets the bicep muscles and even works out the forearms. Steps : 1.) Start by standing with your feet shoulder-width apart, your knees slightly bent and your abs drawn in. 2.) Grab the bar with a shoulder-width overhand grip (palms down) and extend your arms fully so they are against your thighs. 3.) Slowly raise your arms, palms down, to touch your chest. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

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 Incline Row (Reverse Grip)

Steps : 1.) Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench 2.) Hold a dumbbell in each hand, with a reverse grip, extended down towards the floor. 3.) Slowly pull the dumbbells up towards your chest, squeezing your back, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.