Exercise Database

Cable Rope Pull-Up

Steps : 1.) Start by hanging a rope extension over the top of a pull-up bar, then grab it with a neutral grip, palms facing inward. 2.) Holding tightly onto the rope, slowly pull yourself up until your hands are almost touching your upper chest. 3.) Squeeze with your lats and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Para Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing outward in front of you. 2.) Take the kettlebell and press it up until it is in the overhead position. 3.) Return the kettlebell back to the shoulder press. 4.) Repeat this exercise for as many repetitions as needed.

Stability Ball Weight Plate Pullover

The pullover on a stability ball with a weight exercise uses a ball for core stabilization and help strengthen the back and hips. Steps : 1.) Start off grabbing a weight plate and sit on an exercise ball with your feet planted firmly on the floor in front of you. 2.) Lower your body so your upper abs are the only part of your body supported on the ball. 3.) Bring the weight plate to your chest with your arms extend. 4.) In an arcing motion raise the weight plate over and behind your head towards the floor until you start to feel a stretch in your core, back and chest muscles. 5.) Hold the position for a count. 6.) Return to starting position and repeat for as many reps and sets as desired.

Barbell Spider Curl (Prone)

The barbell spider curl exercise has you lie face down (prone) to isolate your biceps and build bigger arms. Steps : 1.) Start by lying face down on a high bench with your head at one end and your toes pressed against the floor to support you. 2.) Grab a barbell with an underhand grip (palms facing up) about 12 inches apart. 3.) Extending your arms to the floor, curl your arms back towards your head. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Hammer Shoulder Press

Steps : 1.) Begin standing up straight with your feet shoulder width apart, holding a dumbbell in one arm at head level in a neutral grip so that your palms are facing in. 2.) Slowly elevate the dumbbell up and above your head while squeezing your shoulder. 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 Shoulder Raise

Steps : 1.) To begin this exercise; start off by placing an incline bench underneath a smith machine and align the barbell at a height that you are able to reach the bar. 2.) Grab onto the barbell and lift the bar off from the rack and hold it over you with your elbows, slightly bent. 3.) Then lift the bar up until your arms are fully extended holding on for a few seconds, returning it back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Incline One-Arm Fly

Steps : 1.) Start off by laying on an incline bench, with your feet flat on the floor, one arm holding a dumbbell and arm extended over your chest. 2.) Keeping your elbow slightly bent, lower the weight down until it is about chest level and hold. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell One-Arm Reverse Preacher Curl

Steps : 1.) Start by sitting on a preacher bench with your upper arms resting upon the padding and holding a dumbbell in one hand with a reverse grip. 2.) Slowly raise the dumbbell up towards your shoulders, squeezing in your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Crescent Moon Pose

Steps : 1.) Start off by kneeling forward on one knee and stepping forward with the opposite leg, touching the floor with your fingertips and bringing your hips up. 2.) As you ease into this position, let the muscles relax and bring your hands to your front knee. 3.) Gaining your balance, reach your arms out forward, crossing your fingers and then lift your upper body and hands up towards the sky. 4.) While your upper body is shifting upward, move your hips closer towards the floor. Take your spine and shoulders and arch them back dropping your head and stretching your chin up. 5.) Hold this position for 5 to 10 seconds and then release back to the starting position.

Dumbbell Alternating Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, and palms facing in next to your head. 2.) Slowly extend one of your arms overhead, squeezing your shoulder and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Knee Tuck Jump

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your hands at your sides. 2.) Slightly bend your knees and extend your hands out in front of you, hold them interlocked at your chest. 3.) Then quickly dip down and forcefully push upward in a jump and pull your knees up towards your chest in attempts to touch the palms of your hands. 4.) Land back down on the ground by extending your legs down, absorbing the impact and having your knees bend slightly. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Wrist Curl Over Bench (Neutral)

Steps : 1.) Start by kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a dumbbell in one hand with a neutral grip. 2.) Slowly lower the dumbbell down below the bench as far as possible squeezing your forearms and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated One-Arm Arnold Press

Steps : 1.) Start by seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in one hand. 2.) Slowly, while using your thighs, raise the dumbbell to shoulder height and twist your palm so that it is facing in towards your body. 3.) From there raise the dumbbell above your head, squeezing your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Triangle Pose

Steps : 1.) Start off by standing up straight and keeping your spine erect. 2.) Step laterally with your left foot until your feet are about 3 feet apart and keep your left foot at a 90 degree angle to the front foot. 3.) Take your right foot and turn it to the front, lifting your arms to shoulder level and side bending to the right. 4.) Reach up with your left hand while your right hand rests on your right foot, creating a vertical line from the top of your left hand to your right foot. 5.) Hold this position for 5 to 10 breaths and return back to the starting position.

Band Sit-Up

Steps : 1.) To begin this exercise; take the exercise bands and wrap them around the base of the bench. 2.) Lay down with your back flat on the bench, holding onto the bands. 3.) Then curl up your body, holding the bands, so that your chest is as close to your abdominals as possible. 4.) Squeeze and hold your abs tightly for a few seconds the return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Cable Judo Flip

Steps : 1.) Start by connecting a rope attachment to a low pulley cable machine and standing to the side of the cable with a wide stance and rope in both hands. 2.) Turn your body away from the machine as you bring the rope over your shoulder as if you were performing a judo flip shifting the weight forward as you crunch to pull the rope downward. 3.) Hold this position for a count then return back to the start and repeat for as many reps and sets desired.

Barbell Shoulder Pull (Prone)

Steps : 1.) Begin by setting up a weighted barbell and placing it in front of a flat bench. 2.) Lay down with your chest flat on the bench, feet extended behind you and take hold of the bar with an overhand shoulder-width grip. 3.) Slowly pull the barbell up to shoulder level, squeezing on the way up and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Jefferson Squat

The barbell jefferson squat is a rarely used exercise but it is one of the best to help build and shape the inner thighs. Steps : 1.) Start off by placing a barbell between your legs so it is perpendicular to your feet. 2.) Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip. 3.) Squat down so your thighs are parallel to the floor slowly lift the weight up between your legs as you stand. 4.) Slowly return to a starting position just above the floor. 5.) Repeat for as many reps and sets as desired.