Exercise Database

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.

Kneeling Hip Extension

Steps : 1.) Begin in a quadruped position on an exercise mat with your head looking forward, knees creating a 90-degree angle and hands shoulder width apart. 2.) Take one leg, extend it up behind you, while straightening out your knee and hip. 3.) Repeat for as many sets and repetitions as desired.

Cable Russian Twist (Stability Ball)

Steps : 1.) Start by connecting a cable to a low pulley cable machine and then lie on a stability ball right to the side of the machine with your back on the top of the ball. 2.) Grab the handle with both hands and extend it out in front of your chest, then squeeze your abs and twist in the opposite direction of the machine, until you feel tension in your obliques as you reach the opposite side. 3.) Hold for a count then return back to the start and repeat for as many reps and sets as desired.

Weighted Decline Rotation

Steps : 1.) Start by laying on a decline bench with a weight plate crossed in between your arms over your chest and feet secured in the foot rests. 2.) Slowly curl up with your abs and pause as soon as you reach the top. 3.) As soon as you reach this position rotate to one direction, then return back to the center and then back down. 4.) Repeat these steps but to the opposite direction. 5.) Perform this exercise for as many reps and sets as desired.

Dumbbell Alternating Shoulder Press

Steps : 1.) Start by standing up straight with your feet shoulder width apart, holding a dumbbell in both hands at head level in a neutral grip so that your palms are facing in. 2.) Slowly elevate one of the dumbbells up and above your head while squeezing your shoulder. 3.) Hold for a count then return back to the starting position then repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

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..

Cable Rope Incline Row

Steps : 1.) Start by taking an incline bench and placing it in front of a cable pulley machine with the high end facing the rope extension that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the rope with a neutral grip then slowly pull the rope in towards your chest. 3.) Squeeze your back as the rope reaches your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Single-Leg Push-Up

Steps : 1.) Begin by getting yourself into a push-up position with arms shoulder width apart and feet extended behind you with toes flat on the floor. 2.) Take one leg and place it over the other so that only one foot is positioned on the floor. 3.) Slowly lower yourself down until your chest almost touches the floor then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Seated Twist

Steps : 1.) Start by sitting cross legged and keep your ankles positioned underneath the knees. 2.) Take your fingertips on your right hand and place them on the floor in front of you whilst your left fingertips are placed behind your body. 3.) With fingers in place put pressure down on the ground, twisting to your left or right, using more of your spine in the motion, and exhale to keep twisting deeper. 4.) Hold this position for up to 10 breaths keeping your spine up straight so that your neck and head are aligned over your hips then return back to the starting position. 5.) Repeat this pose but in the opposite direction.

Barbell Bradford Rocky Press

Steps : 1.) To begin this exercise; start off sitting on a straight up military press bench with a weighted barbell rested on your upper chest. 2.) Keeping your palms facing out, push the barbell up in an overhead press above your head and hold for a few seconds. 3.) Then lower the bar down behind the back of your head and hold for a few seconds. 4.) Return back to the overhead position and then back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Scalene Stretch

Steps : 1.) Start off by standing up straight and tall, placing one arm behind your body, the other placed on top of your head while tucking in your chin. 2.) Tilt your head towards your shoulder. Gently pull the head towards the shoulder until you feel a stretch in the neck area. 3.) Hold onto this stretch for about 15 to 30 seconds and repeat with the other side.

Cable Seated Curl

Steps : 1.) Start by sitting up straight on a bench in front of a low pulley cable machine with a straight bar attached to the machine, with your arms rested at your sides and feet flat on the floor. 2.) Grab the bar in an underhand grip then slowly raise it up towards your shoulders, 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.

Dumbbell Press (Stability Ball)

Steps : 1.) Start by sitting on a stability 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.) Begin with the weights on your chest and slowly push them up towards the ceiling during your exhale and then inhaling when returning the weights back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

One-Arm Wall Stretch

Steps : 1.) Start by standing straight up, feet shoulder width apart next to a wall. 2.) Lean forward against the wall, keeping your feet firmly planted on the ground and knees slightly bent, and place one arm against the wall with the forearm being rested upon the wall the most. 3.) Slowly lean onto your arm until you feel a stretch in your back. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and length as desired.

Dumbbell Posterior Fly on Stability Ball

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift the weights to shoulder height allowing the arms to bend slightly and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Barbell Front Raise Pullover

The barbell front raise and pullover exercise is a combination exercise that works the chest, shoulder and arm muscles. Steps : 1.) Start off lying on a flat bench, grabbing a barbell using a medium grip and placing the bar on your upper thighs while keeping your arms locked straight. 2.) Slowly raise your arms up and over, in an arc motion, behind your head (as if you were performing a reverse pullover). 3.) Hold this position for a count, feeling a stretch in your muscles, and return back to the starting position on your thighs.

Dumbbell French Press (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.) Extend the dumbbell behind your head with bent elbows and hold. 4.) Then push the weight to the ceiling until your arm is fully extended then return the dumbbell back to the starting position. 5.) Repeat for as many reps and sets desired and switch with other arm.