Exercise Database

Leg Raise with Hip Thrust

Steps : 1.) Start by laying with your back flat on a bench, head rested upon the one end and holding onto the bench below your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both legs up towards the ceiling as high as possible and lift your hips up off of the bench until you feel a stretch in your abs. 3.) Then return your legs back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Incline Bench Press (Close Grip)

Steps : 1.) Start by laying back on an incline bench press with your feet flat on the floor in front of you, grabbing the barbell with a close overhand grip. 2.) Remove the barbell from the rack and elevate it over your chest. 3.) Keep your elbows tucked in at your sides and lower the barbell down to your middle chest without touching. 4.) Squeeze your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Downward Facing Dog

Steps : 1.) Begin this position on all fours with your hands directly underneath your shoulders. 2.) Push up with your hips towards the ceiling whilst extending your legs back. 3.) Keep a straight line from your arms to through your spine and your tailbone down through your legs. 4.) Hold this position for around 5 to 10 breaths, return to the starting position and repeat.

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.

Single-Leg Squat

Steps : 1.) Start by setting up a horizontal flat bench behind you and placing one of your legs behind you in the middle of the bench as this will be your starting position. 2.) Cross your arms in front of you and slowly lower your body down towards the floor, bending with your front leg until your knee is parallel with the floor 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.

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.

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.

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.

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.

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.

Barbell Clean

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins using an overhand grip. 2.) Bend down at the knees with your back straight, chest out and head facing forward and pull up on the barbell with the driving force from your heels. 3.) Extend out through your knees and hips in a jumping motion to push the bar upward. 4.) Most of the force should be driven through the initial momentum from the legs and hips with a slight pull from your arms. 5.) When you are fully extended and upright, flex your arms with your elbows and pull yourself down allowing the barbell to roll up your forearms and rest on your palms and shoulder in a full squat position. 6.) Maintain a full squat position until you have full control of the barbell. 7.) Then push yourself up with your heels into an upright position keeping your back straight and chest out. 8.) Repeat this exercise for as many repetitions as needed

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.

Cable One-Arm Reverse Curl

Steps : 1.) Start by setting up a handle on a low pulley cable machine and grabbing the handle with one hand with your elbow rested at your side. 2.) Keeping your body straight, slowly elevate the handle up towards your shoulders, 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.

Barbell Hack Squat

The barbell hack squat exercise is a variation of the basic squat that focuses more on strengthening and building the quad muscles Steps : 1.) Start by placing a barbell on the floor just behind your legs, standing with your feet shoulder width apart and your toes pointing forward 2.) With your feet firmly placed on the floor reach down and grasp the barbell from behind with and overhand grip. 3.) Lift the barbell by extending your hips and knees, be careful not to lock your knees. 4.) Squat down until your thighs are parallel to the floor and hold the position for a count. 5.) Slowly raise yourself up to starting position. 6.) Repeat for as many reps and sets as desired.

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.

Barbell Tricep Press (Close Grip)

The lying close-grip barbell triceps press to chin exercise is a classic weight lifting workout based to build the tricep. Steps : 1.) Start by lying on a flat bench with your head at one end and holding a barbell with a close grip, with an overhand grip, above your shoulders as this will be your starting position. 2.) Slowly lower the barbell in an arc motion towards your chin, keeping your elbows close in, until you feel a stretch in your tricep muscles. 3.) Hold this position for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Push-Up

Steps : 1.) To begin this exercise; take a kettlebell and place it on the floor and get into a pushup position with one hand holding onto the kettlebell and one on the ground. 2.) Then lower yourself to the floor without touching the ground as in a normal push-up and return back to the starting position. 3.) Switch sides quickly performing the same routine. 4.) Repeat this exercise for as many repetitions as needed.