Exercise Database

Thoracic Spine Extension (Foam Roller)

Thoracic spine extension using a foam roller is an effective way to improve mobility and flexibility in the upper back, specifically targeting the thoracic spine. Begin by sitting on the floor with your knees bent and feet flat on the ground. Place a foam roller horizontally on the ground behind you, perpendicular to your body. Slowly lie back onto the foam roller, positioning it underneath your upper back, just below your shoulder blades. Support your head with your hands, interlacing your fingers and placing them behind your head. Avoid putting too much weight on your neck. Engage your core muscles to stabilize your spine and maintain a neutral position throughout the exercise. Extend your arms straight out to the sides, palms facing up. This helps to open up the chest and shoulders. Using your legs, gently push against the ground to roll the foam roller up and down your upper back, focusing on the thoracic spine. Move slowly and deliberately, allowing the foam roller to apply pressure to different areas of your upper back. Pay attention to any areas of tightness or tension, and spend extra time rolling over those areas to help release muscle tension. Once you find a tender spot or area of restriction, pause and focus on extending your upper back over the foam roller. Slowly arch your back over the foam roller, allowing your chest to open up and your shoulder blades to move apart. Hold this extended position for a few seconds, focusing on breathing deeply into your chest to facilitate the stretch. Continue rolling and extending your upper back over the foam roller for 1-2 minutes, gradually working your way up and down the thoracic spine. Remember to maintain a slow and controlled pace, and listen to your body's feedback to determine how much pressure to apply. Breathe deeply and slowly throughout the exercise, inhaling as you extend your spine over the foam roller and exhaling as you release the stretch.

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.

Decline Oblique Crunch

The decline oblique crunch is a version of the decline crunch exercise that isolates the oblique muscles of the abdominals. Steps : 1.) Start by lying on a decline bench face up, placing your feet securely under the pads, and positioning your hands either across your chest or on either side of your head. 2.) Raise your shoulders and chest up, keeping your back straight and bringing your left elbow to your right knee, while slowly crunching your abs. 3.) Pause for a moment and then return to the starting position. 4.) Lay back fully and repeat with your right elbow to your left knee. 5.) Repeat for as many reps and sets as desired.

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.

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.

Dumbbell One-Arm Tricep Kickback

Steps : 1.) To begin this exercise; start off with a dumbbell in one hand, bend your knees and bring your upper body down and forward. 2.) Keep the arm with the dumbbell at your waist and the other on your thigh for support. 3.) Extend the arm with the dumbbell and lift the weight up and behind your back squeezing your triceps tightly. 4.) Hold the position for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed and alternate arms.

Cable One-Arm Rotational Row

Steps : 1.) Start off by standing in front of a low pulley cable machine with a handle attached to the machine. 2.) Grab the handle with one of your hands and slowly start to pull the weight towards your side, twisting your arm in the process to form an underhand grip. 3.) Once you feel a stretch in your lower back, squeeze and hold for a count, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Incline Curl

Steps : 1.) Start by setting up an adjustable bench to an incline level so that you can comfortably rest your arm down the back of the headrest. 2.) Grab a dumbbell in one arm and extend it over the bench so that your forearm and tricep are rested upon the bench. 3.) Hold onto the top of the bench with the opposite arm to stabilize your body and to balance the weight. 4.) Slowly elevate the dumbbell up towards your shoulder, isolating the bicep and squeeze your muscle. 5.) Hold this position for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired. Tips 1.) Perform this exercise in a slow controlled manner for best results.

Dumbbell Hammer Curl to Press

The dumbbell hammer curl to press is a compound exercise that targets multiple muscle groups, primarily the biceps, shoulders, and triceps. Stand up straight with a dumbbell in each hand, palms facing towards the body. Keep your feet shoulder-width apart for stability. Ensure your core is engaged and your back is straight. Begin by performing a standard dumbbell hammer curl. Exhale and slowly bend your elbows, curling the weights upwards towards your shoulders. Keep your upper arms stationary and only move your forearms. Contract your biceps at the top of the movement, then slowly lower the dumbbells back down to the starting position while inhaling. Once you've completed the hammer curl, instead of lowering the dumbbells completely, press the dumbbells overhead by straightening your arms. Extend your elbows fully without locking them at the top of the movement. Keep your core engaged and avoid overarching your lower back. Pause briefly at the top of the movement, feeling the contraction in your shoulders and triceps. In a controlled manner, lower the dumbbells back down to the starting position by bending your elbows and bringing the weights back to shoulder height. Complete the desired number of repetitions, ensuring proper form and control throughout the exercise.

Dumbbell Decline Bench Lunge

Steps : 1.) Start by setting up a decline bench in front of you, placing your right foot on the bench keeping your leg extended and holding a dumbbell at your sides. 2.) Then slowly, while keeping your balance, lunge forward and squat down so that you feel a stretch in your quads, hold for a count then return back up to the starting position. 3.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Push Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing outward in front of you. 2.) After lower your body by bending at the knees and keeping your chest and back straight. 3.) Push through your heels and lower legs to thrust the kettlebell overhead and your body upward keeping your feet firm on the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Alternating Leg Bridge

Steps : 1.) Start by laying on your back with arms at your sides , keeping one knee bent with your heel on the ground and the other leg pointed straight out in front of you in a 45-degree angle. 2.) Slowly lift your hips off of the ground and squeeze your glutes. 3.) Form a straight line with your body through your shoulders and knees. 4.) Hold onto this position for a few seconds then return back to the starting position. 5.) Alternate legs and repeat.

Back Bend

Steps : 1.) Begin by standing up straight with your arms at your side and feet shoulder width apart. 2.) Then place your hands on your lower back, fingers pointed downward and try to extend your arms back and touch your elbows. 3.) Return back to the starting position and repeat for as many reps as possible.

Barbell Rocking Standing Calf Raise

The rocking standing calf raise exercise uses a simple rocking motion to help strengthen the calves. Steps : 1.) Start by standing up straight with a bar across your shoulders. 2.) With your feet flat on the floor, lift your feet up and forward as if you are performing a calf raise and then rock back onto your ankles so your toes are flexed and off the floor. 3.) Return to starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Reverse Bench Press (Wide Grip)

Steps : 1.) Set up a Smith Machine with the amount of weight that you want to perform and place a flat bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse wide width grip, then unload the bar from the rack and elevate it above your chest. 3.) Slowly lower the bar towards your chest so that it is barely touching and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Lateral Lunge with Bicep Curl

The lateral lunge with a dumbbell bicep curl exercise is an advanced workout that combines a lateral lunge with a bicep curl Steps : 1.) Start by grabbing a dumbbell in each hand with your palms facing up and standing up straight with your feet together, your back straight and your abs drawn in. 2.) Allow your arms to extend down fully in front of your thighs. 3.) While keeping your body straight, take a step sideways and then bend your waist and your knee into a lunge. 4.) As you go into the lunge curl your arms up towards your shoulders contracting your biceps, squeezing the muscle. 5.) Hold for a count and then return to starting position and switch legs. 6.) Repeat for as many reps and sets as desired.

Cable Incline Tricep Extension

The cable incline triceps extension exercise uses cables to isolate and work the tricep muscles. Steps : 1.) Start by placing an incline bench facing away from a cable pulley and attaching a short straight bar to the pulley, adjusting the height so that your arms can extend fully. 2.) Lie face up (back flat) on the bench and grasp the bar with a narrow overhand grip. 3.) Starting with your elbows bent overhead, slowly lower the bar towards your feet. 4.) Pause at the bottom and then return to starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Hang Clean

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh position, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out, securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.