Exercise Database

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.

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.

Cable Rope Incline Tricep Extension

Steps : 1.) Start by setting up an incline bench in front of a low pulley cable machine and attach a rope extension for the exercise. 2.) Sit down facing away from the machine, holding the rope with an overhand grip behind your head as this will be your starting position. 3.) Slowly push the rope above your head, 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.

Trap Bar Farmer’s Walk

The Trap Bar Farmer's Walk is a compound exercise that primarily targets the muscles of the upper body, particularly the shoulders, arms, and grip strength, while also engaging the core and lower body muscles. Bend at the hips and knees to grasp the handles of the trap bar with a hammer grip (palms facing each other). Keep your grip firm and secure on the handles. Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. With the trap bar securely in your hands and your core engaged, exhale as you lift the weight off the ground by straightening your hips and knees. Keep your back straight and avoid rounding or arching your spine. Once the weight is lifted off the ground, stand tall with your shoulders pulled back and your chest up. Begin walking forward in a controlled manner, taking small, deliberate steps. Keep your arms extended and your shoulders stabilized as you walk. Focus on maintaining proper posture and balance throughout the movement. Take care not to sway from side to side or allow the weight to pull you off balance. Depending on your goals and fitness level, you can perform the Farmer's Walk for a specific distance (e.g., 20 meters) or for a set amount of time (e.g., 30 seconds). Aim to walk with a brisk but controlled pace, focusing on maintaining proper form and tension in your muscles. Once you reach the designated distance or time, carefully turn around and walk back to the starting point. Take small, deliberate steps and maintain proper posture and balance as you return. Once you have completed the desired number of repetitions or distance, carefully lower the trap bar back to the ground by bending at the hips and knees.

Bench Oblique Crunch

Steps : 1.) Start by placing a flat bench in front of you, then rest one are on the bench while extending your legs out, one foot on top of the other, in front of you until your body is parallel with the floor. 2.) While keeping your arms rested on the bench, elevate your body through your pelvis as this will be your starting position. 3.) From there lower your pelvis down towards the floor until you feel a stretch in your abdominals. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired. 6.) Switch sides and repeat. Notes : - It is important to make sure that your legs stay extended out in front of you and arm stays rested on the bench. - The only movement that you want to make is within your obliques and pelvis as they extend down towards the floor and back up with each rep.

Smith Machine Bicep Curl

Steps : 1.) Start by setting up a smith machine with the amount of weight you would like to perform for a bicep curl. 2.) Stand up straight in front of the machine grabbing the bar with an underhand grip. 3.) Slowly take the bar up off of the supports and lower it so that your arms are rested at your sides. 4.) Then curl the bar up towards your shoulders, isolating the bicep, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Smith Machine Incline Bench Press (Reverse Grip)

Steps : 1.) Start by setting up a smith machine with the amount of weight that you want to perform and placing a incline bench underneath the bar, centering it out for the exercise. 2.) Grab the bar with an underhand reverse shoulder 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.

Long Jump

Steps : 1.) Begin by standing up straight with enough space and distance around you to perform this exercise. 2.) Slowly bend your knees, extending your body forward, then quickly and forcefully use a big arm swing to create momentum and jump forward with your body as far as you can. 3.) While in mid air shift your legs forward so that you land with your feet in front of you. 4.) Measure your distance and repeat for as many reps and sets as desired.

Assisted Hyperextension

Steps : 1.) To begin this exercise; have a partner grab your legs as your lay down on your stomach on a flat bench until your pelvis has reached the end of the bench. 2.) Keep your body straight and cross your arms across your chest and then start to bend forward as far as you can until you can almost touch the floor. 3.) Return back to the starting position using your torso and inhale on the way up. 4.) Repeat this exercise for as many repetitions as needed.

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.

Band Hip Lift

Steps : 1.) To begin this exercise; take a band and secure it underneath two dumbbells so that they wont move. 2.) Move your body so that your hips are right under the bands and set up for a basic sit up position with your knees up and feet firm on the floor. 3.) Keep your hands extended behind your head. 4.) Push your shoulders to the floor as you raise your hips and extend the band as high as possible. 5.) Hold onto the position for a few seconds and return to the start. 6.) Repeat this exercise for as many repetitions as needed.

Dumbbell Rotational Bench Press

Steps : 1.) Start by laying down on a flat bench with a dumbbell rested in each hand in the starting position of a dumbbell chest press with the dumbbells rested at around shoulder level 2.) Slowly elevate the dumbbells up and above your chest, rotating in during the process, squeezing your triceps and hold for a count when the weights are above chest level. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Fly (Stability Ball)

Steps : 1.) Start by sitting on an exercise ball with a dumbbell in each hand. 2.) Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. 3.) Hold the dumbbell straight over your chest then let them lower down, bending the elbows slightly so that they are just above shoulder level. 4.) Return back to the starting position and repeat for as many reps and sets desired.

Sphinx

Steps : 1.) Start off by lying prone on the ground or a mat with your hands and forearms firmly on the floor. 2.) Pressing your pelvis on the mat, extend your upper body up to the ceiling, holding onto this position for a few seconds then returning back to the starting position. 3.) Repeat this pose for a few times to be able to stretch out your back.

Dumbbell One-Arm Wrist Curl

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and one arm holding a dumbbell. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell One-Arm Row

Steps : 1.) Start off with your knees slightly bent and keeping the barbell straight between your legs. 2.) Take the barbell with one arm just behind the plates and pull up straight using your elbow until it touches your chest. 3.) Tightly contract your back muscles as the barbell is being lifted and hold in position for a few seconds, then return back to the starting point. 4.) Repeat this exercise for as many repetitions as needed.

Stability Ball Hip Thrust

Steps : 1.) Start by sitting on an exercise ball and slowly walk your feet out and lay with your back on the ball. 2.) Keeping your shoulders and head on the exercise ball, cross your arms across your chest. 3.) Lift your hips up slowly in a smooth motion, holding for a few seconds then return back to the starting position. 4.) Repeat for as many sets and reps as desired.

Kettlebell Renegade Row

Steps : 1.) To begin this exercise; take two kettlebells and place them on the floor moving yourself into a standard push-up position keeping your body extended out. 2.) Then use your weight and push one of the kettlebells towards the floor and pull the opposite towards your chest using your shoulders. 3.) Return the kettlebell back towards the floor and repeat the exercise with the opposite hand. 4.) Repeat this exercise for as many repetitions as needed.