Exercise Database

Cable V-Bar Row

Steps : 1.) Start by setting up a V-Bar attachment to a high pulley cable machine and stand in front of the machine with your feet shoulder width apart. 2.) Grab the handles with a neutral grip and slowly pull the bar in towards your chest, feeling a stretch in your back and lat muscles. 3.) Squeeze and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Arnold Press

Steps : 1.) Start by standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing in towards your body. 3.) From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position and repeat with the opposite hand. 5.) Repeat for as many reps and sets as desired.

Stability Ball Pull-In

The Stability Ball Pull-In, also known as the Swiss Ball Jackknife, is a great exercise for targeting the core, particularly the lower abs, and also engages the shoulders, chest, and hip flexors. Here’s a step-by-step guide on how to perform the movement correctly: Starting Position: Begin in a push-up position with your hands shoulder-width apart on the floor and your shins resting on top of a stability ball. Your body should form a straight line from head to heels. Ensure that your core is engaged, and your body is stable. Execution: Tighten your core muscles to maintain stability and balance. Pull Knees In: Slowly pull your knees towards your chest, rolling the stability ball forward with your feet. Aim to bring your knees as close to your chest as possible without lifting your hips too high. Exhale as you pull your knees in. Top Position: Pause briefly at the top of the movement, ensuring your core is fully engaged and your back remains straight. Your hips should be slightly elevated, and your knees close to your chest. Returning to Start: Slowly extend your legs back to the starting push-up position, rolling the stability ball back with control. Inhale as you return to the starting position.

Stability Ball Trunk Rotation

Steps : 1.) To begin this exercise; take a stability ball and hold it straight out in front of your chest. 2.) Then twist your upper body side to side, tightening your abdominals when reaching each side. 3.) Repeat this exercise for as many repetitions as needed.

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.

Decline Bench Ab Reach

Steps : 1.) Start by sitting on a decline bench with your head at the lowest end, then place both of your hands together and point straight up towards the ceiling. 2.) Slowly, while keeping your hands together, reach straight up towards the ceiling as much as possible, lifting your back and shoulder blades up off the bench. 3.) Lower your body until you feel a stretch in your abs then 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

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.

Dumbbell Incline Spider Curl

The dumbbell incline spider curl exercise uses an incline bench to target the bicep muscles and build bigger arms. Steps : 1.) Start by adjusting an incline bench to a 45-degree angle. 2.) Grasp dumbbells in each hand and lean face down against the bench, with your feet resting on the floor for support. 3.) Allow your arms to hang down at your sides. 4.) Keeping your elbow straight, raise the dumbbells up towards your head, contracting your biceps. 5.) In a controlled manner lower the weight and repeat.

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.

Dumbbell Wrist Curl (Neutral Grip)

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a dumbbell in both hands with a neutral grip. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Lateral Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and placing your right hand on your hip and the other placed behind your head. 2.) Slowly raise the left arm in a vertical line and incline your torso to the right, feeling a stretch and tension in your abdominals. 3.) Return back to the starting position and repeat for as many reps and sets 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.

Dumbbell Seated Dublin Press

Steps : 1.) Start by sitting up straight at the end of a flat bench, holding a dumbbell in each arm at shoulder level next to your head. 2.) Slowly extend your arms overhead, squeezing your shoulder and immediately return back to the starting position. 3.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Row

Steps : 1.) To begin this exercise; start off with keeping a kettlebell right in front of you, bending your knees and pushing your glutes out. 2.) Take the kettlebell and pull it up towards your stomach using both your shoulders and back. 3.) As you reach your torso, squeeze your back tightly and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Weight Plate High Front Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a weight plate together with both hands at waist level. 2.) Slowly, while squeezing your shoulders, elevate the weight plate above your head and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Wide Leg Stretch

Steps : 1.) Start off by standing feet wide apart and the outside of your feet parallel to each other. 2.) Take your hands, bring them to your hips and let your back lower and bend down towards the ground. 3.) Place both palms on the floor in front of you shoulder width apart and walk them backward into your body as you deepen your stretch. 4.) Return back to the starting position by bringing your hands back onto your hips, then firming up your glutes and ab muscles. 5.) Repeat for as many times as you would like.

Dynamic Back Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and arms at your side. 2.) Swing your arms straight up in front of you towards the ceiling and repeat for about 5 to 10 times, feeling a stretch in your back. 3.) Repeat for as many reps as desired.