Exercise Database

Smith Machine Deltoid Row

The Smith Machine Deltoid Row is an exercise targeting the deltoid muscles, particularly the rear deltoids, as well as the upper back and traps. It provides a controlled movement path due to the fixed bar path of the Smith Machine. Here’s a step-by-step guide on how to perform it correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar on the Smith Machine to a height that allows you to grip it with your arms fully extended and your torso bent at a 45-degree angle. Choose the Appropriate Weight: Load the bar with an appropriate weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart. Bend your knees slightly and hinge at the hips to lower your torso to about a 45-degree angle. Your back should be straight, not rounded. Grip the Bar: Grasp the bar with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Lift the Bar: Exhale as you pull the bar up towards your lower chest or upper abdomen. Keep your elbows flared out to the sides to emphasize the deltoids. Squeeze your shoulder blades together at the top of the movement. Lower the Bar: Inhale as you slowly lower the bar back to the starting position with your arms fully extended. Maintain control to avoid letting the weights drop quickly.

Dumbbell Alternating Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in each hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weights in front of you to about knee level. 3.) Slowly extend one of your arms up and out so that the weights are at level with your head and squeeze your shoulder. 4.) Hold for a count then return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Band Squat

The band squat exercise is the version of the squat that uses exercise bands to increase resistance and flexibility instead of using weights. Steps : 1.) Start off standing with your feet on the exercise bands with your feet shoulder width apart. 2.) Grab onto the handles of the bands and pull them up to your shoulders in a slow and controlled motion. 3.) With your abs drawn in, squat down until your thighs are parallel with the floor. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Posterior Lower Leg Stretch

Steps : 1.) Start this stretch by kneeling down on one knee while the opposite foot is planted flat on the floor. 2.) Keep your spine straight and your hips/shoulders aligned. 3.) Take one of your hands and place it upon the knee of the outstretched leg and lunge forward slightly. 4.) Hold for a few seconds, switch legs and repeat.

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.

EZ Bar Preacher Curl (Reverse Grip)

Steps : 1.) Start by sitting on a preacher bench and holding a weighted EZ Bar in your hands with arms rested on the pad. 2.) Slowly elevate the bar 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.

Smith Machine Toe Raise

Steps : 1.) Start by setting up a Smith Machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. 2.) Position yourself underneath the bar so that the bar is racked on the top of your back muscles. 3.) Step up on the block or step with both of your feet so that your heels are rested upon the platform. 4.) Release the bar from the rack and slowly lower your toes down towards the floor, then elevate your toes up towards the ceiling as far as possible squeezing your calf. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

Kettlebell One-Arm Military Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing inward towards your face. 2.) Then press the kettlebell up and out until it is overhead. 3.) Return the kettlebell back to the inward shoulder position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Wall Squat

Steps : 1.) Start by positioning your back flat up against a wall holding dumbbells at your sides with your knees slightly bent. 2.) Slowly slide your body down against the wall, lowering your glutes towards the floor until your thighs are parallel with the ground and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Band Upright Row

The band upright row exercise is a great alternative to the upright row that uses dumbbells or barbells and is great for beginners or individuals just rehabilitating from injury as the bands allow you to control the resistance level. Steps : 1.) Stand on the band so that the handles are level with your upper thigh. 2.) With your back straight and abs drawn in raise your hands upward to your collarbone. 3.) Your elbows and arms should be parallel with the floor. 4.) Slowly lower your arms and return to starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Squat with Narrow Stance

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck and place your feet less then a shoulder width apart with your toes slightly pointing out. 2.) Bend at your knees and start to sit back with your hips as you go down for a standard squat keeping your back and chest straight out. 3.) Continue on with the squat until your hamstrings are on your calves and hold on for a few seconds. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

Knee to Chest (Supine)

Steps : 1.) To begin this exercise; start off positioned on your your back with your knees bent as in a standard sit-up position. 2.) Push your right leg out and straight followed by taking your left knee and pulling it tightly to your chest bringing the knee as close as you can to your head. 3.) Repeat this exercise for as many repetitions as needed.

Cable Lying Tricep Extension

The cable lying triceps extension uses cables to isolate and work the tricep muscles. Steps : 1.) Start off by placing a flat bench with the end towards a weight stack and attaching a short straight bar to the pulley and lower the pulley to the bottom of the stack. 2.) Lie face up (back flat) on the bench and grasp the bar with a narrow overhand grip. 3.) Starting with your arms extended lower the bar towards the stack by bending your elbows. 4.) Slowly extend your arms upright and return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Bicep Curl (Supine)

The dumbbell lying supine biceps curl machine exercise is an advance exercise where you lie down to isolate and target the bicep muscles Steps : 1.) Start off lying on a flat bench with your head at one end and your feet planted firmly on the floor at the other end. 2.) Grabbing a dumbbell in each hand, palms facing in, bring your arms down to your sides, hanging off the bench. 3.) Slowly raise your arms up until they are level with your chest, then curl the dumbbells twisting your palms so your forearms touch your biceps. 4.) Hold this position for a count, isolating the bicep muscle and squeezing. 5.) Slowly lower your arms to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

Smith Machine Bent-Over Row (Reverse Grip)

Steps : 1.) Start by setting up a smith machine in position for a bent over row and adding the weight that you would like to perform. 2.) Face the bar and grab it with an underhand shoulder width grip, keeping your back lowered but straight and knees slightly bent. 3.) Slowly pull the bar up towards your chest, squeezing your back and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Tricep Side Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Then bring your right arm across your body and above your left shoulder. 3.) With your opposite left hand, hold the elbow of your right arm until you feel a stretch in your tricep, holding for about 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many sets and however long you desire.