Exercise Database

Dumbbell Lunge

The dumbbell lunge exercise helps strengthen and build the legs through the use of dumbbells. Steps : 1.) Start by grabbing a dumbbell in each hand with your feet about hip-width apart and toes facing forward as this will be your starting position. 2.) Once in position, take a step forward (about 2 to 3 feet), keeping your abs tightly drawn and and your upper body straight. Avoid letting the knee ride beyond the toes. 3.) Continue forward and slowly lower one knee down towards the ground and keeping the other knee bent at a 90 degree angle, not letting the back knee touch the ground. 4.) Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground. 5.) Hold the position for a count then return back up to the starting position. Tips : 1.) Refrain from putting the pressure of your body on one knee as this can cause imbalance and incorrectly performing this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.

Leg Raise

The leg raise is a core exercise that primarily targets the lower abdominal muscles. Here’s how to perform it correctly: Starting Position: Lie flat on your back on the floor, a bench or an exercise mat. Place your arms straight down by your sides, palms facing down. You can also tuck your hands slightly under your glutes for added support if needed. Keep your legs straight and together. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Press your lower back into the floor to avoid arching. Raise Your Legs: Slowly lift your legs up towards the ceiling, keeping them straight and together. Continue lifting until your legs are perpendicular to the floor or as high as you can comfortably go without lifting your lower back off the floor. Pause: Briefly pause at the top of the movement, maintaining tension in your core. Lower Your Legs: Slowly lower your legs back to the starting position in a controlled manner, keeping them straight and together. Make sure your lower back stays in contact with the floor throughout the movement.

Dumbbell Concentration Curl

The dumbbell concentration curl exercise limits you range of motion and concentrates on isolating the bicep muscle. Steps : 1.) Start by sitting on the end of a flat bench with your feet flat and your legs spread in a V position. 2.) Grab a dumbbell in one of your hands with a palms up grip, placing this arm in between your legs and up against your inner thigh just above your knee. 3.) Slowly curl the weight up towards your chest, squeezing your bicep on the motion upward and once you reach the top, hold the position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. 5.) Switch arms and repeat the same steps.

Cable Rope Hammer Curl

The hammer curls with a rope exercise a great exercise that uses a rope with a cable machine to isolate the biceps and build bigger arms. Steps : 1.) Start by attaching a rope to a cable pulley to the bottom of the weight stack and stand in front of the machine with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab the rope with a close underhand grip (palms facing up). 3.) Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest. 4.) Hold for a count, squeezing the biceps and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Assisted Pull-Up

Steps : 1.) Start by setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the pad, then once in position grab the pull-up handles above you and lift yourself up towards the ceiling. 3.) Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Lower Chest Raise

Steps : 1.) Start by setting up handles on a low pulley cable machine, standing in between the machines, grabbing the handles with both hands and keeping your arms at your sides. 2.) Slowly bring the handles together in front of your body at about waist level and squeeze your lower chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Incline Bench Press

The smith machine incline bench press is a great exercise to help build the pectoral muscles of the chest and great for beginners to be able to control the weights. Steps : 1.) Start by placing an incline bench at a 45-degree angle in the middle of a smith machine, then lie down with your back flat on the bench making sure that the bar is aligned across the upper portion of your chest. 2.) Grab onto the bar with a shoulder-width grip, unlock it and slowly lower it down towards your chest until you feel a stretch in your pectoral muscles. 3.) Hold this position for a count then return back up to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Refrain from bouncing the bar off your chest.

Dumbbell Calf Raise

Steps : 1.) Grasp dumbbell in one hand to side and position toes and balls of feet on calf block with arches and heels extending off. 2.) Place hand on support for balance. 3.) Raise heels by extending ankles as high as possible. 4.) Lower heels by bending ankles until calves are stretched. 5.) Repeat for the desired amount of reps and sets.

Dumbbell Seated Bicep Curl

The dumbbell bicep curl uses both arms at the same time to build stronger arms. Steps : 1.) Begin by sitting up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand with a palms up grip. 2.) While holding the dumbbells, extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps. 3.) Isolate the bicep and hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Refrain from swinging your arms during this exercise.

Dumbbell Seated Arnold Press

The Dumbbell Seated Arnold Press is a variation of the traditional shoulder press that targets the deltoid muscles, with an emphasis on the anterior deltoids. It also engages the triceps and the upper chest. Here’s a step-by-step guide to performing it correctly: Starting Position: Begin with your arms bent, palms facing your body (like at the top of a bicep curl), and the dumbbells at shoulder level. Sit up straight with your chest out, core engaged, and back firmly pressed against the bench. Execution: Start the movement by pressing the dumbbells overhead. As you press, rotate your palms outward so that they face forward at the top of the movement. Fully extend your arms overhead, but don’t lock your elbows. Slowly reverse the movement by lowering the dumbbells back to the starting position, rotating your palms inward so they face your body again. Repeat and perform the desired number of repetitions.

Cable One-Arm Tricep Pushdown

Steps : 1.) Start by standing in front of a cable pulley machine grasping a handle with an overhand grip. 2.) Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh. 3.) Squeeze with your triceps for a count, then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Leverage Machine Iso Row

Steps: 1.) Start by loading the amount of weight that you want onto the machine and then adjusting the levels of the seat so that the handles are just at chest level. 2.) Grab the handles with either a grip that is comfortable for you and will target your back muscles the best. 3.) Slowly pull the handles in towards your chest, retracting your shoulders back through the elbows until you feel tension on your muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Pullover

Steps : 1.) To begin this exercise; start off by placing a dumbbell standing up on a flat bench. 2.) With the dumbbell standing up, lie your shoulders flat down upon the surface of the bench with your hips below and your legs bent so that your feet are firmly upon the floor. 3.) Take the dumbbell with one hand and lift it straight up over your chest as the palms rest on the underside of one of the sides of the dumbbell. 4.) Lower the weight down in an arc behind your head, stretching out your chest and hold for a few seconds. 5.) Return the dumbbell back to the starting position. 6.) Repeat this exercise for as many repetitions as needed. Tips : 1.) Use a spotter if need be with heavier weights as there might be a struggle to return back up to the standing position.

Weight Plate Russian Twist

Steps : 1.) Start off with your back on the floor and your feet under a bench or have a partner holding them. 2.) Bend your knees and lift your upper body off of the floor as if you were in a final sit up position, then stick your arms out in front of your chest with your hands together. 3.) When you are in place, twist your torso to the right while exhaling, holding on and squeezing your abs for a few seconds as you reach the side. 4.) Move back to the starting position as you exhale, then back in the starting position, repeat the exercise in the alternate direction. 5.) Repeat this exercise for as many repetitions as needed.

Weighted Pull-Up

Steps : 1.) Start by positioning yourself in front of a pull-up bar with a weight attached to a dip belt that is secured around your waist. 2.) Grab the pull-up bar with an overhand grip and slowly pull yourself up squeezing your back muscles. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets as desired.

Dumbbell Bent-Over Row

Steps : 1.) Start by holding a dumbbell in each hand with palms facing towards you, bending slightly at your knees and at your torso as if you were to pick up something. 2.) Hold you arms straight down with a weight in each hand and then slowly lift the dumbbells to your sides. 3.) Once at the top position hold for a count while squeezing your back muscles and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not arc or bend your back. 2.) Perform the exercise slower for more intensity. 3.) Do not lift more than you can manage as that can lead to injury.

Barbell Standing Calf Raise

The standing barbell calf raise helps target the lower leg muscles and build stronger legs. Steps : 1.) Start of by placing a block or two free weight plates on the floor, then placing a weighted barbell across your back and step up so that the balls of your feet are on the block. 2.) Slowly lift your heels up off of the floor and then lower them back so that you feel as much of a stretch as possible in your calf muscles. 3.) Return to the starting position and repeat for as many reps and sets as desired.

Road Cycling

Road cycling is an exercise based upon racing bicycles that focuses on endurance, stamina, balance, coordination and bursts of speed.