Exercise Database

Kneeling Lat Stretch

Steps : 1.) Start off in a kneeling position on the ground or on a mat. 2.) Take one arm and reach out with your palm turned face up and start to rotate the shoulder. 3.) Push up on your lower back until you feel a stretch. 4.) Hold onto this position for 15 to 30 seconds and then repeat on the opposite arm.

Forward Step-Up

Steps : 1.) Begin by facing the side of a box or bench with your feet shoulder width apart and feet straight ahead, keeping your hands on your hips. 2.) Step up and forward with one foot on the box, the with your opposite hip step up with the other foot. 3.) While holding your hips, step back down and repeat this motion for as many time as possible.

Dumbbell One-Arm Tricep Extension (Pronated)

The dumbbell single arm pronated triceps extension is an advanced exercise to isolate and target the tricep muscle. Steps : 1.) Start by lying flat on a bench with your head at one end and your feet placed firmly on the floor. 2.) Grab a dumbbell in one hand and raise it to a position above your chest, your palm should be facing your feet. 3.) Place your free hand under the shoulder to support your other arm. 4.) Slowly lower the weight moving only your forearm and elbow towards and away from your chest. 5.) Repeat for as many reps and sets as desired. 6.) Switch with your other arm and repeat..

Barbell Concentration Curl (Close Grip)

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a barbell. 2.) Keeping your knees bent at all times, pick up the barbell, curl the weight up and forward while squeezing and tightening your biceps as you exhale. 3.) The only part of your body that should be moving are the forearms as they bring the barbell to shoulder level. 4.) Hold the biceps in position for a few seconds then return back to the starting position as you inhale. 5.) Repeat this exercise for as many repetitions as needed.

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.

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.

Dumbbell Iron Cross

The iron cross exercise is an advanced workout that works and strengthens the whole body. Steps : 1.) Start by gripping a dumbbell in each hand, and stand in a low squat stance with your feet shoulder-width apart and arms held out in front of you with your palms facing in. 2.) Standing upright, move your arms out and away from your body forming a T or cross position. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do this exercise with light weights until you are comfortable with the motion.

Barbell Pin-Off Good Morning

Steps : 1.) Start by placing a barbell on a rack at about stomach level, then bend underneath the bar placing it on your back just as in a power squat position. 2.) Stand straight up with the barbell rested upon the rear of your shoulders then slowly lower your body back down towards the floor so that your back is parallel with the ground and touch the rack with the barbell. 3.) Hold for a count and feel a stretch in your quads, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Shoulder Press (Reverse Grip)

Steps : 1.) Start off sitting up straight on a bench, with your feet together flat on the floor, gripping dumbbells in each hand at shoulder height. 2.) Then press the weights upward with your wrists rotating outward until you feel a stretch in your shoulders, and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Hanging Knee Raise (Rotational)

Steps : 1.) Start by standing underneath a pull up bar and pull yourself up off of the ground so that you are hanging above the floor. 2.) Pull your knees up and across to one side of your body until you feel a stretch in your abs then hold for a count. 3.) Return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Weight Plate Pinch

Steps : 1.) To begin this exercise; start off by taking two weight plates and placing them together. 2.) Take your fingers and thumb and squeeze the plates together, holding the position for as long as possible. 3.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Tricep Extension (Supinated)

The dumbbell single arm supinated tricep extension exercise is similar to the pronated triceps extension except the movement is over the head instead of across the chest and still targets the tricep muscles. Steps : 1.) Start off lying flat in a bench with your head at one end and your feet placed firmly on the floor at the other end. 2.) Grab a dumbbell in one hand and raise it to a position above your chest, your palm should be facing the floor. 3.) Place your free hand under the shoulder to support your other arm. 4.) Slowly bend your elbow over your head with the weight moving only your forearm and elbow. 5.) Return to the starting position and repeat for as many reps and sets as desired. 6.) Switch with your other arm and repeat.

Barbell 1/2 Squat

Steps : 1.) Start by setting up a weighted barbell with the amount of weight that you would like to perform. 2.) Position the barbell on your shoulders with an overhand wide shoulder width grip just as in a regular squat position. 3.) Slowly squat down towards the floor about 12 inches, not as deep as a regular squat, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Turkish Get-Up Squat

Steps : 1.) To begin this exercise; start off lying flat on your back on the floor with a kettlebell pressed up above your chest. 2.) Take the knee that is on the same side as the kettlebell and bend it. 3.) Then use your opposite arm to help push yourself up into a squat position with your weight being assisted by the opposite hand. 4.) Slowly stand up with the kettlebell still pressed up overhead then reverse back down to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell One-Arm Tricep Extension (Reverse Grip)

Steps : 1.) Start by placing a handle on a low cable pulley machine and placing a flat bench in front of the machine. 2.) Sit down on the bench with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Seated Hammer Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in a neutral grip with your palms facing inward, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Clean and Jerk

Steps : 1.) To begin this exercise; start off by taking a kettlebell in one hand and clean pressing it to your shoulder. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebell overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebell clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed

Smith Machine Decline Bench Press (Wide Grip)

Steps : 1.) Start off setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an overhand grip, keeping your hands apart with a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.