Exercise Database

Dumbbell Reverse Fly with External Rotation

Steps : 1.) To begin this exercise; start off lying face down on an incline bench with a dumbbell in each hand rested on the floor in front of you but with palms facing down towards the ground. 2.) Then raise your arms so that they are parallel with your shoulders and extend out as in a regular flye. 3.) Hold onto this position for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

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.

Dumbbell Alternating Lateral Raise

Steps : 1.) Start by standing up straight with your feet shoulder width apart and holding a dumbbell in each hand. 2.) While keeping your body still, slowly raise one of the dumbbells out to the side up to shoulder level, squeezing on the way up and hold for a count. 3.) Then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Dumbbell Single-Leg Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and holding a dumbbell on your right leg. 2.) Extend your left leg out in front of you then dip your right heel down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbell firmly pressed up against your right knee, slowly raise your heel up off of the floor as far as possible squeezing your calf and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell High Curl

Steps : 1.) Stand up straight with a dumbbell in each hand, keeping feet about shoulder width apart, bringing your arms up to shoulder level and extend out in a "T" shape. 2.) Then slowly curl your biceps so that the dumbbells are brought to your head, isolating the muscle, and keeping your arms at shoulder level during the entire motion. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Upward Stretch

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Extend both of your hands up above your head, touching your palms together and then push your hands up and back keeping your back straight through the motion. 3.) Hold this position for 15 to 30 seconds, feeling a stretch in your shoulders, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Windmill

Steps : 1.) Take the kettlebell and clean press it overhead. 2.) With the kettlebell in place overhead, push your glutes into the direction that the kettlebell is located on. 3.) The opposite hand should be kept behind your back as your turn your feet from the kettlebell. 4.) Keep your body as low as you can go to stretch the abdominals and kettlebell. 5.) Hold the position for a few seconds, stretching out the muscles, then return to starting position.

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.

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.

Upper Back Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and arms to your sides. 2.) Raise your hands out in front of you, clasp your fingers together and stretch your lower back. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and as long as you desire.

Stability Ball Weighted Sit-Up

Steps : 1.) Start by setting up a bench horizontally or something to rest your feet against in front of an exercise ball and then sit down on the ball with a weight plate against your chest. 2.) Then slowly lift the weight above your head and lower yourself down until your shoulder blades start to touch the ball and you feel a stretch in your lower abs. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Lateral Raise (Side-Lying)

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and lying on your side on a flat bench. 2.) Have the dumbbell resting on the edge of the bench just across from your chest. 3.) Take the dumbbell and raise it with your arm until it is at shoulder height and parallel to the floor. 4.) Return the dumbbell back to the starting position. 5.) 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.

Hanging Pike

The hanging pike is a challenging and effective ab exercise that targets the rectus abdominis (the "six-pack" muscles) along with the hip flexors and obliques. Here’s how to perform it correctly: Start Position Hang from a pull-up bar with an overhand grip (palms facing away from you). Your arms should be fully extended and your legs hanging straight down. Engage your core and keep your body stable. Engage Your Core Tighten your core muscles, pulling your navel towards your spine. Keep your legs straight and toes pointed. Raise Your Legs While keeping your legs straight, lift them up in front of you. Aim to bring your feet up towards the bar. Your body should form an “L” shape at the top of the movement with your legs perpendicular to your torso. Peak Contraction Hold the position briefly when your legs are at the highest point, fully engaging your abdominal muscles. Slowly lower your legs back to the starting position in a controlled manner, avoiding any swinging or momentum. Ensure your core remains tight and your movement is smooth.

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.

Frog Sit-Up

Steps : 1.) Begin in a sit-up position on a floor or mat. 2.) Have your legs spread out but connected with the soles touching each other. 3.) Cross your hands on your chest. 4.) Perform a crunch while keeping your feet together. 5.) Repeat for the desired amount of reps.

Back Stretch

Steps : 1.) Begin by sitting flat on the floor with your legs extended hip-width apart and keep your spine straight so that your head is pointed up towards the ceiling. 2.) Take your hands and extend them out in front of you so that they are slightly below shoulder level with your palms facing up. 3.) Straighten out your spine by inhaling and lifting up through your hips, then through your exhale curl the chin towards your chest. 4.) In this motion with the rest of your body curl out towards your feet holding onto this position for a few seconds. 5.) Exhale back out and return to the starting position.

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.