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.

Barbell Incline Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on an incline bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Behind the Back Wrist Curl

Steps : 1.) Start by setting up a weighted smith machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, 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.

Dumbbell One-Arm Pullover (Stability Ball)

Steps : 1.) Start by laying on your back on a stability ball with the middle of your back placed on the top of the ball. 2.) Hold a dumbbell in one hand raised high above your chest and slowly extend the weight behind your head slightly bending your elbow until your arm create a straight line with your body and you feel a stretch in your chest. 3.) Return back up slowly to the starting position and repeat for as many reps and sets as desired.

Barbell Rear Delt Row to Neck

Steps : 1.) Start by setting up a weighted barbell in front of you, keeping your feet shoulder width apart and bend down so that your back is parallel to the floor. 2.) Extend your arms down towards the floor, grab the barbell with an overhand grip and bring it to shin level. 3.) Slowly pull the barbell up towards your neck, feeling a stretch in your shoulders and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

EZ Bar French Press (Reverse Grip)

Steps : 1.) Start by loading up a EZ bar with the weight that you would like to perform for this exercise. 2.) Hold the bar with an underhand grip, lift it above your head, then slowly while keeping your elbows close to your body, lower the weight behind your head while 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.

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.

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.

High Knee Walk External Hip Rotation

The high knee walk with external hip rotation is an excellent exercise for improving hip mobility and strengthening the hip muscles. Stand tall with your feet hip-width apart, arms relaxed by your sides. Tighten your abdominal muscles to stabilize your core. Lift your right knee towards your chest as high as you comfortably can while maintaining balance. Keep your torso upright throughout the movement. Once your knee is lifted, externally rotate your hip joint by turning your knee outwards. You should feel the outer hip muscles engage. Slowly lower your right leg back down to the ground while maintaining control and stability. Your foot should land softly on the floor. Perform the same movement with your left leg, lifting the knee towards your chest and externally rotating the hip. Alternate between lifting and externally rotating each leg as you walk forward. Aim to keep a smooth and controlled rhythm. Throughout the exercise, focus on keeping your torso upright, shoulders relaxed, and core engaged. Avoid leaning backward or forward. Repeat for Desired Distance or Time: You can perform the high knee walk with external hip rotation for a certain distance (e.g., across a room) or for a specific duration (e.g., 30 seconds to 1 minute).

Quadricep Stretch

Steps : 1.) Begin by standing with your back about 2 feet away from a bench or step with one leg lifted up behind you placing the top half of the foot upon the bench. 2.) Keep one leg out in front of you supporting your weight during this stretch and slightly bend to relieve any discomfort. 3.) Repeat for as many reps and however long you desire.

Cable Rotation (Stability Ball)

Steps : 1.) Start by placing a stability ball next to a cable machine and sitting up straight with your feet planted firmly on the floor in front of you. 2.) Grab the cable with both hands and extend it out in front of you as this will be the starting position. 3.) Using your core, slowly rotate outwards of the machine until you feel tension in your abs. 4.) Hold for a count then bring the cable back to the starting position. 5.) Repeat for as many reps and sets as desired.

Leg Slide

Steps : 1.) Start by laying flat on your back with your arms at your sides. 2.) Lift your legs and bend at the knees so that that they are in a 90-degree angle. 3.) Once in position slowly slide your legs forward and hold this position for a few seconds, return back to the starting position and repeat.

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

Dumbbell Seated Bent-Over Tricep Extension

Steps : 1.) To begin this exercise; start off sitting down at the end of a flat bench. 2.) With your knees bent, move your upper chest forward so that they are closer to your knees. 3.) Take the dumbbells and place them at the sides next to your knees, then use your triceps to extend and lift the dumbbells up behind your back. 4.) Once the dumbbells are in the final position, hold and squeeze the triceps for a few seconds, then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Push-Up

The push up with your feet on a stability ball is similar to the standard pushup exercise that forces you to engage the muscles of your core to perform the exercise. Steps : 1.) Start by placing your feet and your shins flat on top of an exercise ball and then positioning your arms in front of you shoulder-width distance apart with your hands under your arms. 2.) Once in position, press up from the ground until your arms are fully extended as this will be your starting position. 3.) Slowly lower your body towards the ground until you feel a stretch in your tricep muscles and hold for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired.

Barbell Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Barbell Squat to Shoulder Press

Steps : 1.) Start by standing with your feet shoulder width apart, holding a barbell across the front of the chest. 2.) Slowly squat down under control keeping your knees bent over your toes and press the barbell over your head extending your arms straight up. 3.) Hold this position as soon as you feel a stretch in your thighs and glutes for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Concentration Curl

Steps : 1.) Begin by sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in one hand using an underhand grip. 2.) Rest the arm holding the dumbbell on the inside of the same leg so the weight is extended off and turn it inward towards the opposite leg. 3.) Slowly lower the weight down below your leg, squeeze using your forearm and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.