Exercise Database

Trap Bar Bent-over Rows

Trap bar bent-over rows are a compound exercise that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and lower trapezius, as well as the biceps and forearms. Place a trap bar on the ground and load it with an appropriate amount of weight. Stand in the center of the trap bar with your feet shoulder-width apart. Bend your knees slightly and hinge at your hips to lower your torso until it's almost parallel to the ground. Grip the handles of the trap bar with an overhand grip (palms facing towards you). Your hands should be just outside of your knees. Keep your back straight, chest up, and core engaged throughout the movement to maintain a neutral spine. Begin the movement by retracting your shoulder blades and pulling the trap bar towards your abdomen. Focus on driving your elbows back, keeping them close to your body as you pull. Squeeze your shoulder blades together at the top of the movement to fully engage the back muscles. Lower the trap bar back down under control until your arms are fully extended, but avoid locking out your elbows. Inhale as you lower the trap bar towards the ground. Exhale as you pull the trap bar up towards your abdomen.

Cable One-Arm Tricep Extension (Kneeling)

The cable one-arm tricep extension, in a half-kneeling position, targets and tone the triceps muscles by limiting your range of motion and increasing the effectiveness of the movement. Steps : 1.) Start by attaching a stirrup handle to a cable pulley and adjust the pulley up high. 2.) Kneeling on your left knee (with the left side of your body turned towards the machine), keep your right bent and the upper portion of your thigh parallel to the floor. 3.) With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion. 4.) Slowly to return to starting position. 5.) Repeat for as many reps and sets as desired. 6.) Switch arms and repeat the steps.

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.

Barbell One-Arm Floor Press

The one arm floor press exercise is a good exercise to build strength and coordination needed for weight training and is best done with a partner. Steps : 1.) Start by lying flat on your back with your knees slightly bent and keeping your feet planted firmly on the floor. 2.) Next have your partner stand above you and hand you the bar so that you are holding it in one hand. 3.) Slowly lower the barbell towards the floor so that your bicep is parallel to the floor and hold for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired. 5.) Switch arms and repeat.

Decline Bench Leg Raise with Hip Thrust

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above 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.

Kettlebell One-Arm Floor Press

Steps : 1.) To begin this exercise; start off by lying back flat on the floor holding a kettlebell in one hand. 2.) Push the kettlebell up above your chest towards the ceiling. 3.) Then return the kettlebell back down to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Stiff-Leg Deadlift (Bench)

Steps : 1.) Start by standing up straight, feet shoulder width apart, near the edges of two flat benches and holding weighted barbell at waist level with an overhand grip. 2.) While keeping your back straight as possible and legs stiff, slowly lower your upper body down towards the floor along with the barbell, keeping it in front of your legs, feeling a stretch in your hamstrings on the way down. 3.) Hold for a count when you reach the lowest point possible, squeezing with your hamstrings and glutes then return back to the starting position. 4.) Repeat for as many reps and sets 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.

Side Jacknife

Steps : 1.) To begin this exercise; start off lying with your left side on the floor and your left leg above the right. 2.) Place your right hand upon your torso and keep your left hand behind your head. 3.) Lift your left leg up as you bring your chest towards your leg contracting your abdominals, as they get closer together. 4.) Squeeze tightly and hold for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Rocket Jump

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Slowly squat down halfway and then forcefully push back up as hard and high as possible. 3.) The goal is to fully extend your entire body upward, reaching overhead with your hands as far as possible, then landing and absorbing the impact with your legs. 4.) Repeat for as many sets and repetitions as desired.

Bench Plank

Steps : 1.) Begin by turning a bench sideways and placing your feet in the middle of the bench. 2.) Extend your body forward and rest your torso upon your forearms with your fingers interlaced, make sure that your body is completely straightened out in a plank position. 3.) Hold onto this position for as long as possible then release the tension. 4.) Repeat for as many reps, sets and however long you desire.

Cable Upward Chop

Steps : 1.) Start by connecting a cable to a low pulley cable machine, grabbing the cable with both hands and stand to the side of the machine with feet shoulder width apart. 2.) Slowly pull the handle up, extending through your hips and twisting your torso, and across your body until your arms are fully extended over your head. 3.) Hold this position for a count, squeezing your abs, then release back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Hack Squat

The smith machine hack squat exercise is a variation of the basic squat that focuses on strengthening and building the quadricep muscle. Steps : 1.) Start by adjusting the bar on the smith machine to a low setting just above your ankles. 2.) Stand with the bar on the floor just behind your legs, with your feet shoulder width apart and your toes pointing forward 3.) With your feet firmly placed on the floor reach down and grasp the bar from behind with and overhand grip. 4.) Lift the bar by extending your hips and knees, be careful not to lock your knees. 5.) Squat down until your thighs are parallel to the floor and hold the position for a count. 6.) Slowly raise yourself up to starting position. 7.) Repeat for as many reps and sets as desired.

Gironda Sternum Pull-Up

The Gironda sternum chin-up exercise is a variation of the basic chin up that focus more upon the lats and lower back. Steps : 1.) Start by grabbing a pull up bar with a shoulder-width, overhand grip and hang from it with your arms fully extended. This will be your starting position. 2.) Slowly pull yourself up towards the bar and lean your head as far back as possible while arching your spine. 3.) Continue pulling so that your collarbone passes the bar and you are able to touch it with your sternum and then hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable Seated Shrug

Steps : 1.) Start by setting up a straight or V-Bar on a low pulley cable machine and sit up straight, feet extended out towards the machine and holding the bar at waist level. 2.) While keeping your body still, slowly shrug the bar up as high as you can, pulling your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Single-Leg Hack Squat

Steps : 1.) Start by setting up a hack squat machine with the weight that you would like to perform for this exercise, placing your back on the pad and your shoulders up against the shoulder pads. 2.) Place your feet on the platform then lift your right foot off of the platform and extend your left leg in front of you. 3.) Push the weight up off of the stack, place your hands on the handles of the machine and this will be your starting position. 4.) Slowly lower the weight down until your left thigh is parallel with the ground and your calf muscle and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Kettlebell Dead Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one arm and bending over by your knees and pushing your glutes out with the kettlebell resting on the floor between your legs. 2.) From the bent position, clean press the kettlebell to your shoulder and hold for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Standing Hamstring and Calf Stretch

Steps : 1.) Begin by taking either a band, rope or belt and wrapping it around one of your feet and place it forward. 2.) Bend your back leg while keeping the front one straight and raise your front toes up off of the floor. 3.) Lean forward with your upper body and then pull on the rope attached to your front foot to increase the stretch in your calf. 4.) Hold this position for 15 to 30 seconds then return back to the starting position. 5.) Repeat with the other foot and repeat this stretch for as many reps, sets and however long you desire.