Exercise Database

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.

Three Bench Dip

Steps : 1.) Start by setting up 3 benches, one horizontally in front of you and two vertically positioned at your sides for this exercise. 2.) Place your hands at the end of the two vertical benches while your feet are extended out and heels are resting in the middle of the horizontal bench. 3.) Push up with your arms so that your body is elevated and arms straight, then slowly lower your body down until your elbows are at shoulder level and hold for a count. 4.) Return back to the starting position.

Smith Machine Reverse Bench Press (Close Grip)

Steps : 1.) Start by setting up a smith machine for the close grip bench press exercise by placing a flat bench underneath the bar and laying down with your back flat on the bench, feet in front of you. 2.) Grab the bar with a reverse grip, palms facing inward, then lift the bar off of the rack and slowly lower it down towards your chest. 3.) Keep your elbows tucked in at your sides, until the bar is almost touching your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Alternating Bicep Curl (Stability Ball)

Steps : 1.)Begin by sitting on a stability ball, holding a dumbbell in each hand while keeping both feet flat on the floor. 2.) Slowly lift one dumbbell towards your shoulder, making sure to isolate the bicep and squeeze your muscle. 3.) Stop at chest level and then return back to the starting position, repeating with the opposite arm, and then alternating between the two.

Barbell Rack Delivery

Steps : 1.) To begin this exercise; start off holding a weighted barbell palms down parallel with your torso. 2.) Then with a thrust of motion rotate the elbows around the bar pushing it up towards your shoulders with assistance from your forearms. 3.) Keep the bar as close to the body as possible as you perform this movement and make sure that you use your shoulders as a resting spot for the barbell. 4.) Return the barbell down slowly to its resting position at the torso. 5.) Repeat this exercise for as many repetitions as needed.

Rocky Pull-Up

Steps : 1.) Begin by grabbing the pull-up bar with an overhand grip. 2.) Lift your chest up towards the bar until it touches it just as in a regular pull-up and make sure that you squeeze your back on the motion upward. 3.) Lower your torso back down to the starting position then repeat the exercise again but this time lift up by your chest with the back of your neck touching the bar squeezing your back as soon as your neck touches the bar. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Stability Ball Calf Raise

Steps : 1.) Start setting up an exercise ball on the wall, resting your chest up against the ball with dumbbells at your sides and feet close together. 2.) This will be your starting position. 3.) Slowly walk your feet backward so that your legs are extended behind you and chest is still positioned up against the ball. 4.) Raise your heels up off of the floor as far as possible, rolling the ball up the wall slightly, squeezing your calves and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Side Wrist Pull

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Take your left arm and bring it to the middle of your body in front of your chest and with your right hand, hold onto your left wrist. 3.) Slowly straight out and lift your arm up to shoulder level, in the direction of the hand that is holding the wrist down, and feel a stretch within your back as well as your shoulders. 4.) Hold for 15 to 30 seconds then return back to the starting position. 5.) Repeat for as many reps and however long you desire.

Standing Opposition Reach

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides. 2.) Keeping your abs engaged, extend one leg straight out behind you stopping when your hips are fully extended and reach out with your opposite arm at the same time. 3.) Maintain your balance and hold this position for 15 to 30 seconds then return back to the start. 4.) Repeat with the opposite leg and arm for as many reps and sets as desired.

Cable Shrug (Supine)

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine with your back flat on the floor, feet extended out towards the machine and holding the bar at waist level. 2.) Slowly while keeping your body still, shrug the bar up as high as you can, squeezing your shoulders and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

One-Knee to Chest (Supine)

Steps : 1.) Start by laying with your back (supine) on the floor and your hands extended out to your sides. 2.) Raise your legs up at a 90-degree angle with your knees slightly bent. 3.) After you get into position, extend one leg out straight in front of you and bring the other knee to your chest while at the same time lifting your hips and glutes off of the floor. 4.) Return back to the starting position and repeat with the opposite leg. 5.) Repeat for as many reps and sets as desired.

Assisted Chest Stretch

Steps : 1.) In this stretch you will need a partner behind you to assist. 2.) Start off by sitting upright on the floor with your partner behind you, placing your hands behind your head and legs extended out in front of you with a slight bend in the knees. 3.) Have your partner hold your elbows, then try and pull your elbows from behind your head for about 15 to 30 seconds then release. 4.) Then afterwards have your partner pull back on your elbows again but easily this time to help stretch out the chest muscles.

Double Leg Hundreds

Steps : 1.) Begin by laying on your back with both legs extended up towards the ceiling, directly over your hips, keeping your arms rested at your side. 2.) Flex your body forward letting your head and shoulders curl up off of the floor and bringing your chest to your pelvis. 3.) Then raise your arms up off of the floor and keep them at level with your shoulders, moving them up and down rapidly but in a controlled motion. 4.) Return back to the starting position and repeat for as many reps and sets desired.

Trap Bar Lunges

The trap bar lunge is a variation of the traditional lunge exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles for stability. Begin by loading the trap bar with an appropriate amount of weight on each side. Grasp the handles of the trap bar with a neutral grip (palms facing each other). Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement. Take a large step forward with one foot, ensuring that your knee is aligned with your ankle and your thigh is parallel to the ground. Lower your body down towards the ground by bending both knees until your back knee is just above the floor. Keep your front knee tracking in line with your toes and avoid allowing it to collapse inward. Your back knee should be hovering just above the ground, with your weight evenly distributed between your front and back legs. Press through your front heel to drive yourself back up to the starting position. Focus on engaging the muscles of your front leg as you push back up to standing. Keep your chest up and your back straight throughout the movement to maintain proper alignment. After completing the desired number of repetitions on one side, switch legs and perform the exercise on the opposite side.

Stability Ball Plank with Hip Abduction

Steps : 1.) Begin in a plank position with your forearms resting on an exercise ball and your legs extended out behind you with your toes elevating your body. 2.) Engage the core muscles, then take one of your legs and move it out to the side (hip abduction) and hold for a few seconds. 3.) Return back to the starting position and repeat with the opposite leg. 4.) Repeat this exercise for as many reps and sets 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.

Low Back Chair Stretch

Steps : 1.) Start by sitting upright in a chair with your feet planted on the floor in front of you. 2.) Slowly bend to one side of your body with one arm extended over your head reaching towards the ceiling while using the hand on the bent side to grab the chair. 3.) Hold this stretch for 15 to 30 seconds then return back to the starting position and repeat on the opposite side. 4.) Repeat for as many reps and however long that you desire.

Rolling

Steps : 1.) Begin by sitting on the floor with your spine flexed forward in the shape of a "C". 2.) Keep your knees bent at a 45-degree angle with your legs connected together, placing your hands on your shins and keeping shoulders in place. 3.) While maintaining the "C" shape, roll back onto the floor behind you and exhale. 4.) On the ground, keep a lock on your knees and your head slightly tilted forward until you feel a stretch in your lower back. 5.) Hold this position for a few seconds and then roll back up to the start, staying completely balanced and in form. 6.) Repeat for as many times as you would like.