Exercise Database

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.

Hanging Leg Raise

The Hanging Leg Raise is a core exercise that targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors, grip, and shoulders. Here’s a step-by-step guide on how to perform the exercise correctly: Starting Position: Find a pull-up bar or a secure overhead bar that can support your weight. Grip the bar with an overhand (pronated) grip, hands shoulder-width apart. Let your body hang freely with your arms fully extended and legs straight. Keep your core engaged to avoid swinging. Execution: Tighten your core muscles before you start the movement. Keeping your legs straight, lift them up towards your torso. Aim to bring your feet as high as possible, ideally reaching the level of the bar or higher if your flexibility allows. Exhale as you lift your legs up. Top Position: Pause briefly at the top of the movement, ensuring that your core is fully engaged and your legs are controlled. Your body should form an L-shape if you can lift your legs to a 90-degree angle with your torso. Lowering Phase: Slowly lower your legs back to the starting position in a controlled manner. Avoid swinging or using momentum. Inhale as you lower your legs.

Cable Kneeling Crunch (Rope)

Steps : 1.) Kneel below a high pulley that contains a rope attachment. 2.) Grasp cable rope attachment and lower the rope until your hands are near your cheeks. 3.) Crunch down with your abs so that your face gets very close to the ground. 4.) Kneel back up slowly and inhale. 5.) Repeat for the desired amount of reps. Tips : 1.) For a more intense work out go at a slower pace.

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.

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 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.

Machine Leg Press (Wide Stance)

Steps : 1.) Start by setting up the amount of weight that you would like to perform on a Leg Press Machine. 2.) Sit down on the machine and place your legs on the rest with a wide stance and back flat on the padding behind you. 3.) Release the weight off of the rack and bring it down, feeling a stretch in your quads and hamstrings until you make a 90-degree angle with your legs or as far as you can go down. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Road Cycling

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

Cable One-Arm Lat Pulldown

Steps : 1.) Start by sitting on a bench in front of a low pulley cable machine with one handle attached. 2.) Grab the handle with one arm in a pronated grip (palms facing out) and then pull the handle down, squeezing in your lats as you come down until you feel a tension in the muscle. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many repetitions and sets as desired then switch sides.

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.

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.

Barbell Shrug

The barbell shoulder shrug is a straightforward yet effective exercise for targeting the trapezius muscles, which are located on the upper back and neck. Here's how to perform it correctly: Setup: Load the barbell with the desired weight. Place the barbell on the floor in front of you. Starting Position: Stand with your feet shoulder-width apart. Bend at your hips and knees to reach down and grip the barbell with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing your body). Lift the barbell by straightening your legs and hips to stand up straight, keeping the barbell close to your body. Stand tall with your shoulders back, chest up, and arms fully extended holding the barbell. Performing the Shrug: Inhale and brace your core. Elevate your shoulders straight up towards your ears as high as possible. Focus on using your trapezius muscles to lift the weight. Keep your arms straight and avoid bending your elbows. Hold the top position for a moment, squeezing your traps. Lowering the Barbell: Exhale and slowly lower your shoulders back to the starting position. Control the movement and avoid letting the barbell drop too quickly.

Dumbbell Squat

The dumbbell squat exercise is a great workout for the lower body and uses dumbbells instead of a barbell to complete the motion. Steps : 1.) Start off grabbing a dumbbell in each hand, placing your feet slightly wider than shoulder-width apart with your knees and toes pointed outward. 2.) Keeping your abs tightly drawn in, slowly descend by bending at your knees and hips in a squatting motion. 3.) Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes. 4.) Once in the downward position and as far as you can go down, hold for a count and then slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Upright Row

The barbell upright row is a great exercise for targeting the shoulders, specifically the deltoids and traps. Here’s how to perform it correctly: Setup: Load the barbell with the desired weight. Stand with your feet shoulder-width apart and the barbell on the floor in front of you. Starting Position: Bend at your hips and knees to grip the barbell with an overhand (pronated) grip, your hands slightly closer than shoulder-width apart. Lift the barbell to a standing position with your arms extended, keeping it close to your body. Your back should be straight, core engaged, and shoulders back. Executing the Row: Inhale and brace your core. Lift the barbell by driving your elbows up and to the sides, keeping the bar close to your body. Continue to lift until the barbell reaches your upper chest or just below your chin. Your elbows should be higher than your wrists at the top of the movement. Focus on lifting with your shoulders and traps rather than using your arms. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position with a controlled motion. Keep your core engaged and maintain good posture throughout the movement.

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.

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.

Kettlebell Goblet Squat

Steps : 1.) To begin this exercise; start off by holding a kettlebell clean to your chest just below your chin. 2.) Then squat down holding the kettlebell in position until your hamstrings are on your calves holding on to the position for a few seconds. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed