Exercise Database

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 Jump Squat

Steps : 1.) Start by standing up straight, feet shoulder width apart and holding a dumbbell in each hand at your sides with a neutral grip. 2.) Slightly bend with your knees, keeping your back straight and chest pushed out. 3.) Squat down until your thighs are parallel with the floor, then explode upward driving the balls of your feet into the floor and jumping as high as possible then returning back to the squatting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Single-Leg Calf Raise

The seated single-leg calf raise exercise is a version of the calf raise that targets each leg individually and helps strengthen the calf muscles. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Sit on the bench with a dumbbell resting in a vertical position on top of the knee. Keep the ball of one foot on the block. 3.) Slowly raise and lower your heel up as high as possible without lifting your foot off the block, feeling a stretch in your calf muscles. 4.) Switch feet and repeat for as many reps and sets as desired.

Dumbbell Seated Wrist Curl (Palms Down)

Steps : 1.) Start out by placing two dumbbells on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Grab the dumbbells and bring it up so that your forearms are resting on your thighs with palms facing downward. 4.) The weights should be hanging over your knees as this will be your starting position. 5.) Slowly curl your wrist upwards while exhaling until you feel a stretch in your forearm muscles. 5.) Hold for a count and then slowly lower your wrist back down to the starting position while inhaling. 6.) Repeat for the desired amount of reps and sets. Tips : 1.) Refrain from moving your forearms during this exercise. 2.) Make sure that you are only feeling a stretch in the forearm muscles. 3.) It is important to isolate the muscle during this exercise

Smith Machine Front Squat

Steps : 1.) Set up a smith machine for the front squat exercise by placing the amount of weight that you would like to perform for this exercise. 2.) Position your shoulders underneath the bar so that the weight is rested upon your collar bone. 3.) Cross your arms and place your hands on top of the barbell as this will be your starting position. 4.) Push up with your heels and remove the bar from the rack, then slowly lower your body down towards the floor so that your thighs are parallel with the ground and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Reverse Lunge Crossover

Steps : 1.) Start by standing up straight with your feet shoulder width apart and arms at your side. 2.) Slowly perform a rear lunge stepping back with one foot, flexing at your front knee and bending at the hips. 3.) While performing this motion, rotate your body and arms across the front leg that is bent. 4.) Hold this position for 5 to 10 seconds then return back to the starting position. 5.) Repeat this motion to the opposite side and the other leg for as many reps and time limit as you desire.

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.

Kneeling Thoracic Mobility

This movement is great for improving mid-back mobility. Begin in a kneeling or quadruped position (on all fours). Position your straight arms in front of the body with hands on floor, about shoulder-width apart. Bend the right arm touching the fingers to the right side of the head while the left arms is kept straight. Next, rotate and move the right arm upwards, trying to point the right elbow towards the sky or the ceiling. As you're doing that, try to push the extended left arm into the floor. This will enable you to open up and rotate more.

Dumbbell Seated Front Raise (Hammer)

Steps : 1.) Begin by sitting on a flat bench, holding a dumbbell in each hand with arms extended down by your sides; use a hammer grip. 2.) Slowly elevate both dumbbells up and in front of you towards shoulder level. Focus on squeezing your shoulder muscles on the way up. Maintain a hammer grip during the entire exercise. 3.) Hold onto this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Child's Pose

Steps : 1.) Begin this workout by sitting on your knees, keeping them tightly together and fold your body over your thighs. 2.) Take your forehead and rest it to the floor and let your hands stretch back towards your feet, staying relaxed in through the motion. 3.) Close your eyes and relax, inhale and exhale for about 10-20 seconds letting your stomach press down on your thighs with each inhale. 4.) Hold this position for as long as you are able to and then return back to the starting position. Tips : 1.) For those who have high blood pressure or feel lightheaded during this pose, rest your head on blankets, a pillow or on your folded fists.

Bent Knee Hundreds

Steps : 1.) Start off laying on your back with both feet raised and bent so that your knees are in a 90 degree angle directly over your hips. 2.) Keep your arms rested by your sides but with your palms down and a slight elbow bend. 3.) Flex your body forward letting your head and shoulders curl up off of the floor and bringing your chest to your pelvis. 4.) Then raise your arms up off of the floor and keep them at level with your shoulders, moving them up and down rapidly but in a controlled motion. 5.) Return back to the starting position and repeat for as many reps and sets desired.

Cable Rope Row to Neck

Steps : 1.) To begin this exercise; start off by sitting down on a low pulley row machine and grab the ends of the rope with a palms-down grip keeping your back straight and knees slightly bent. 2.) Take the rope and start to lift it towards your neck, bending your elbows on the way up keeping your arms parallel to the floor. 3.) Hold this position for a few seconds then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed

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.

Dumbbell One-Arm Incline Chest Press

Steps : 1.) Start by laying down on an incline bench with your feet flat on the floor and holding a dumbbell in one hand with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable One-Arm Preacher Curl

Steps : 1.) Start off setting up either a handle on a low pulley cable machine and place a preacher bench in front of the machine. 2.) Grab onto the handle with an underhand grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you. 3.) Keep your arm extended out in front of you then slowly curl the handle up towards your chest, isolating your bicep and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Tricep Kickback

Steps : 1.) Start by setting up a low pulley cable machine with either a long rope or two single grip handles. Next, grasp either the rope or handles with a neutral grip, and take a few steps back from the machine. 2.) Slowly bend at your knees and lower your body towards the floor so that your back is parallel to the floor and elbows are tucked in at your sides. 3.) Then extend both arms far back as possible, squeezing your triceps, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Tricep Extension (Supine)

Steps : 1.) Start by laying with your back on a flat bench with your legs in front of you, holding a single dumbbell up above your chest. 2.) Slowly lower the dumbbell to your head, bending only at your elbows and squeezing your triceps, until the dumbbell almost touches your head. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.