Exercise Database

Dumbbell Rotational Row

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with an overhand grip. 2.) Slowly and slightly lower your back towards the ground so you feel tension in your lower back and then slowly elevate the dumbbells up towards your chest. 3.) Squeeze your back in the process while turning your wrists so that they are in an upright position, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Zercher Squat

The barbell zercher squat is a variation of the squat exercise that is similar to the front squad and helps build the upper muscles of the quadriceps. Steps : 1.) Start by lifting a barbell off of a weight rack, placing it across your chest and holding it with your arms crossed. 2.) Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. 3.) Drawing 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.

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.

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.

Machine Landmine Row (Reverse Grip)

Steps : 1.) Start by setting up a T-Bar row machine by adding the amount of weight you want to do and setting up the chest pad to your desired height. 2.) Lay down on the pad with your chest right against it and feet on the rests behind you. 3.) Grab onto the handles with an underhand grip and slowly elevate the bar up towards your chest, squeezing your back, and hold for a count. 4.) Then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Tricep Extension

Steps : 1.) Start by placing a handle on a low cable pulley machine and putting a flat bench in front of the machine. 2.) Stand up straight with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position.

Single-Leg Bench Dip

Steps : 1.) Begin by setting up a flat bench and positioning yourself in between the bench so that your hands are about shoulder width apart on the bench. 2.) Move your feet out in front of you so that your legs are bent. Extend one leg straight and hold throughout the exercise. 3.) Next, straighten out your arms on the bench so that you are elevated and tension is placed on your triceps. 4.) Slowly lower your upper body down towards the floor with your elbows so that they are at level with your shoulders. 5.) Hold for a count, squeezing your triceps and return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Kneeling Forearm Stretch

Steps : 1.) To begin this exercise; start your body off in a kneeling position with your palms flat facing forward. 2.) After you have gotten into position, lean back keeping your palms on the floor until you feel a stretch in your forearms. 3.) Hold this position for up to 25-seconds and then return back. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Cross Tricep Extension (Supine)

The dumbbell lying triceps extension across face exercise is an advanced exercise that targets the tricep muscles. Steps : 1.) Start by lying on a flat bench with your head at one end and your feet panted firmly on the floor on the other end. 2.) Grab a dumbbell in each hand, with a palms up grip, and raise it over your body. 3.) While keeping your upper arms and elbows still, lower the dumbbell slowly over your face bending only your elbow. 4.) Slowly raise the dumbbell back to the starting position and repeat with your other arm. 5.) 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.

Dumbbell Incline Alternating Hammer Curl

Steps : 1.) Start by setting up an incline bench to either a 30 or 45 degree angle and then sit with your back flat on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in an neutral grip with your palms facing inward, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Smith Machine Bench Press (Wide Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a flat bench underneath the bar and lay down with your back flat on the bench and feet out in front of you. 3.) Grab the bar with an overhand grip, keeping your hands at a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell Seated Good Morning

Steps : 1.) To begin this exercise; start off by sitting on a bench or a box with your butt resting on the very edge keeping a barbell rested upon your shoulders behind your neck. 2.) Then using your torso, lower yourself close down towards your knees, squeezing your back tightly and pressing the barbell down on your shoulders. 3.) Tighten up your abdominals in the process as well. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Reverse Curl

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in one hand with a palms down reverse grip. 2.) Slowly elevate the dumbbell up to your shoulder, squeezing your forearm, and hold for a count. 3.) Return back to the starting position 4.) Repeat for as many reps and sets as desired.

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.

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.

Dumbbell One-Arm Fly

The dumbbell one arm bench fly is similar to the dumbbell fly exercise and helps build strength and size in your chest muscles. Steps : 1.) Start by lying on a flat bench with your free hand holding the bench and the other hand grabbing onto a dumbbell, keeping your forearm parallel to the floor. 2.) Once in position, slowly raise your arm in an arc over and above the middle of your chest. 3.) Continue until you feel a stretch in your pec muscles and then slowly return back to the starting position.

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.