Exercise Database

Dumbbell One-Arm Upright Row

The Dumbbell One-Arm Upright Row is a great exercise for targeting the shoulders, particularly the deltoids, as well as the upper traps. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in one hand with an overhand grip (palm facing your body), allowing it to hang down in front of your thigh. Your other hand can rest on your hip or hang by your side for balance. Engage Your Core: Engage your core muscles to maintain a stable torso throughout the exercise. Lift the Dumbbell: Begin the movement by lifting your elbow up and out to the side, leading with your elbow. Keep the dumbbell close to your body as you lift it. Continue lifting the dumbbell until it reaches chest level, with your elbow higher than your wrist. Your hand should be in line with your shoulder at the top of the movement. Pause: Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles. Lower the Dumbbell: Slowly lower the dumbbell back to the starting position in a controlled manner, keeping it close to your body.

Runner's Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Place one leg behind you, slowly lower your torso down towards the floor and with your hands reach down onto your front leg. 3.) Stretch down as much as possible so that you feel a stretch in your hip flexor and hamstrings. 4.) Hold to this position for 15 to 30 seconds and return back to the starting position. 5.) Repeat for as many reps, sets, and duration as desired.

Cable Seated Shoulder Press

Steps : 1.) Start off by placing a bench in front of a low cable pulley machine or placing a bench in between two low cable pulley machines (depending on what your gym currently has). 2.) Grab the handles and bring the cables to shoulder level, keeping your arms bent in a 90 degree angle. 3.) Slowly extend through your elbows and push the handles up over your head and towards the ceiling until you feel a stretch in your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Concentration Curl on Stability Ball

Steps : 1.) Start by sitting on a stability ball with your feet spread apart, grasping a dumbbell in one hand and keeping in between your legs. 2.) Slowly lift the weight up towards your chest in a controlled movement, making sure that you isolate the bicep, hold for a 2 count and then lower back down to the starting position. 3.) Repeat for as many reps and sets as desired and then repeat with the other arm.

Barbell Snatch Deadlift

Steps : 1.) Start by standing in front of a weighted barbell and grabbing it with a wide snatch grip, feet directly under your hips and turned out. 2.) Squat down towards the bar keeping your back extended and head facing forward. 3.) Elevate your body through your heels, raising your hips upward and pulling the bar up along with the motion so that it reaches hip level. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Cable Reverse Crunch

Steps : 1.) Begin by taking an ankle strap and connecting it to a low pulley cable machine. 2.) Sit down in front of the machine and attach the cable to your ankles, then lie down and elevate your legs up bending your knees at a 90-degree angle. 3.) Keep your hands behind your head and bring your knees inward towards your core until you feel tension on your abs. 4.) Hold this position for a count then slowly bring your hips and legs back to the 90 degree angle and repeat for as many reps and sets desired.

Barbell Press Sit-Up

Steps : 1.) Lie down on a bench with a decline. 2.) Hold a barbell at your chest. 3.) Do a sit up and as you rise up push the bar to an overhead position. 4.) Repeat for the desired amount of reps.

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.

Child Pose Side Stretch

The child's pose with a side stretch is a relaxing yoga stretch that targets the muscles of the back, shoulders, and sides of the body. Begin in a kneeling position on the floor with your knees hip-width apart and your big toes touching behind you. Sit back on your heels and lengthen your spine, keeping your shoulders relaxed away from your ears. Inhale deeply and as you exhale, lower your torso forward towards the floor. Extend your arms straight out in front of you, placing your palms on the floor or mat. Rest your forehead on the ground, or if that's not comfortable, you can place a yoga block or folded towel underneath your forehead for support. Relax your entire body into the pose, allowing your hips to sink towards your heels. From the child's pose position, walk your hands over to the right side, extending your arms as far as comfortable. Keep your left hip pressing towards your left heel to maintain the stretch along the left side of your body. Hold the stretch for 20-30 seconds, breathing deeply and focusing on lengthening through the left side of your torso. After holding the stretch on the right side, walk your hands back to the center and then over to the left side. Extend your arms as far as comfortable, feeling the stretch along the right side of your body. Keep your right hip pressing towards your right heel. Hold the stretch for 20-30 seconds while breathing deeply and maintaining relaxation. After completing the side stretches on both sides, walk your hands back to the center and come back to the neutral child's pose position. Take a few deep breaths here, relaxing into the pose and allowing your body to release tension. You can repeat the child's pose with side stretches sequence as needed to further stretch and release tension along the sides of your body. If you have tight hips or knees, you can place a folded blanket or cushion between your thighs and calves for support. Adjust the width of your knees as needed to find a comfortable position for your body. Focus on deep, slow breaths throughout the pose, inhaling through your nose and exhaling through your mouth.

Cable Overhead Raise (Supine)

Steps : 1.) Begin by setting up a low pulley cable machine with a straight bar attachment. Lay down on the ground with your feet extended out towards the machine and hold the bar at your waist. 2.) Slowly extend the bar up and above your chest, squeezing in your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Overhead Squat

The overhead squat exercise is a version of the squat exercise in which you hold the bar in an overhead grip position as you perform this workout. Steps : 1.) Start by standing up straight with your feet a bit wider than shoulder-width apart, grabbing a barbell with a wide side snatch grip with your arms and elbows fully extended. 2.) While keeping the bar overhead, bend at your knees and lower your body towards the ground until your thighs are parallel with the floor. 3.) Hold the position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your feet firmly planted on the floor throughout this exercise.

Barbell Rear Tricep Extension

Steps : 1.) Start by laying down with your back on a flat bench, feet on the floor in front of you, holding a weighted barbell above your head. 2.) Keep your elbows fixed in one position, slowly lower the bar down until it is almost touching the top of your head, squeezing your triceps and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Fly (Prone)

Steps : 1.) Start by setting up a flat bench with your chest rested upon the bench, feet extended behind you, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Inchworm

The inchworm exercise is a great full-body movement that primarily targets the core, shoulders, and hamstrings. Bend forward at the waist and place your palms on the floor in front of you. Keep your legs as straight as possible without locking your knees. Slowly walk your hands forward, keeping your legs straight, until you are in a high plank position (push-up position). Your body should form a straight line from your head to your heels. Hold the high plank position for a moment, engaging your core muscles to maintain stability. Walk your hands back toward your feet, keeping your legs as straight as possible. You may need to bend your knees slightly as you walk your hands back if you feel too much strain in your hamstrings. Once your hands are back near your feet, stand back up by straightening your torso and returning to the starting position. Perform several repetitions of the inchworm exercise to warm up your entire body.

Seated Rotation

Steps : 1.) Start by sitting up straight on the floor with your legs extended out in front of you with your inner thighs touching. 2.) Take your arms and cross them over your chest. 3.) Once in position, lift out through your hips and slowly turn to one side using your abdominals and hold for a few seconds. 4.) Return back to the starting position and then repeat in the opposite direction. 5.) Repeat for as many reps and sets desired.

Barbell Cambered Row (Prone)

Steps : 1.) Start by placing a cambered or EZ bar underneath an exercise bench, then lay face down grabbing the bar with a palms down grip. 2.) Slowly row the bar up towards your chest, keeping your elbows close to your body until you feel a tension on your lower back. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets desired.

Box Jump Multiple Response

Steps : 1.) Place a box, that is about 2 feet tall, in front of you and stand about arms length away. 2.) Slightly bend down at the knees with your arms at your sides and with as much force as you can, jump up and forward onto the box landing with both feet. 3.) As soon as you land immediately drop down to the original starting position. 4.) 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