Exercise Database

T Bar Row

The T-Bar Row is an effective exercise for targeting the muscles of the upper back, particularly the lats, rhomboids, and traps. Here's a detailed guide on how to perform it correctly: Set Up the Equipment: Load the appropriate amount of weight onto one end of the barbell. Secure the other end of the barbell in a landmine attachment or corner of the gym for stability if not using a T-Bar Row machine. Attach the T-Bar Row handle under the weighted end of the barbell. Position Yourself: Stand over the barbell with your feet shoulder-width apart. Bend your knees slightly and hinge at the hips, keeping your back straight and your chest up. Reach down and grasp the handles with both hands, using an overhand grip (palms facing each other if using a V-handle). Starting Position: Pull your shoulders back and engage your core to maintain a neutral spine. Let your arms fully extend down, holding the handle. The barbell should be hanging between your legs. Execution: Keeping your elbows close to your body, pull the handle towards your torso. Squeeze your shoulder blades together at the top of the movement. Lift the barbell until the handle touches or comes close to your lower chest/upper abdomen. Lowering the Bar: Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms. Maintain tension in your back muscles throughout the movement.

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

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.

Smith Machine Squat

The smith machine squat exercise is a great overall exercise for the lower body and this is the original version of this exercise that allows for better flow of movement. Steps : 1.) Start by setting up the height of the barbell up to shoulder height and placing your feet slightly wider than shoulder-width apart keeping your knees and toes pointed outward. 2.) Slowly descend towards the ground by bending at the knees and hips in a squatting motion. 3.) Continue to lower yourself as far as you can without letting your body shift and hold for a count in the downward position. 4.) Return back upright into the starting position and repeat for as many reps and sets as desired. Tips : 1.) By using either a pad on the bar or a towel, you can help improve your grip and reduce any pains the bar places upon your back. 2.) You can practice this exercise without any weight to allow yourself to become comfortable with the movements.

Machine Tricep Extension

The machine triceps extension exercise uses a machine to insure proper range of motion and targeting of the tricep muscle Steps : 1.) Start off by adjusting the seat height of the machine so your upper arms and elbows lie flat on the pad. 2.) With your arms fully extended grasp the handles and pull them towards your body. 3.) Hold for a moment and then slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Air Bike

The "air bike" ab exercise, also known as bicycle crunches, is an effective way to target your abdominal muscles, especially the obliques. Here’s how to perform this exercise correctly: Starting Position: Lie flat on your back on a mat. Place your hands lightly behind your head, elbows bent and pointing outward. Do not pull on your neck. Lift your legs off the ground and bend your knees at a 90-degree angle. Your lower legs should be parallel to the floor. Engage your core by drawing your belly button toward your spine. Performing the Exercise: Crunch Up and Twist: Simultaneously lift your upper body and twist to bring your right elbow towards your left knee while straightening your right leg. Your left knee should bend and move towards your chest. Breathing: Exhale as you twist and crunch. Alternate Sides: Now, switch sides by bringing your left elbow towards your right knee while straightening your left leg. Your right knee should bend and move towards your chest. Breathing: Exhale as you twist and crunch. Continue Alternating: Continue to alternate sides in a smooth, controlled manner, mimicking the motion of pedaling a bicycle. Maintain a steady pace to ensure proper form and maximum engagement of your abdominal muscles.

Machine Dip

Steps : 1.) To begin this exercise; start off sitting upon a dip machine and grabbing the handles. (Select the type of weight that you want to use) 2.) The most important aspect of this exercise is to keep your elbows close to the inside as you focus more upon the triceps. 3.) Push down upon the hands and squeeze tightly upon your triceps for a few seconds, then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Romanian Deadlift

Performing a Dumbbell Romanian Deadlift (RDL) effectively targets your hamstrings, glutes, and lower back muscles while also engaging your core for stability. Here's how to do it: Stand with your feet about hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your thighs). Position the dumbbells in front of your thighs, allowing your arms to hang straight down. Engage your core muscles to stabilize your spine. Keep your chest up, shoulders back, and your back straight throughout the movement. Keeping a slight bend in your knees, initiate the movement by hinging at your hips. Push your hips back as if you're trying to touch your glutes to the wall behind you. Lower the dumbbells towards the floor while maintaining a straight back. Keep the dumbbells close to your body throughout the movement. Lower the dumbbells until you feel a stretch in your hamstrings. Your back should remain flat, and your torso should remain parallel to the floor throughout the movement. Be cautious not to round your back. If you feel your back starting to round, stop the descent and come back up. Once you feel a stretch in your hamstrings, reverse the movement by driving your hips forward and squeezing your glutes. Focus on using your hamstrings and glutes to pull yourself back up to the starting position. Keep the dumbbells close to your body as you rise. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Dumbbell One-Arm Preacher Curl

The one-arm dumbbell preacher curl is a variation of the preacher curl exercise that uses dumbbells and single arm movements for better control of the bicep and targeting of the muscles. Steps : 1.) Start by taking a preacher bench and adjusting the seat so that your arm is level with the top of the bench. 2.) Grab a dumbbell with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down. 3.) Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times, until you reach the top position. 4.) Hold for a count, squeezing and isolating your bicep, and return back to the starting position. Tips : 1.) Perform this exercise in a slow controlled manner for best results.

Decline Crunch

The decline crunch exercise allows you to keep your legs steady and isolate all of the ab muscles. Steps : 1.) Start by lying with your back flat on a decline bench and placing your feet securely under the foot rest pads as this will be your starting position. 2.) Then place your hands either across your chest or on either side of your head then lie back fully and slowly rise with your upper body, crunch your abdominals. 3.) Continue forward until you feel a tightening in your ab muscles and hold for a count. 4.) Return to the starting position and repeat for as many repetitions and sets as desired. Tips : 1.) Use the full range of movement in this exercise for the optimal results.

Leverage Incline Chest Press

Steps : 1.) Start by loading the necessary amount of weight onto the leverage machine, adjusting the seat to where the handles are just above your pecs. 2.) Keeping your head and chest up, press the handles forward extending through your elbows until you feel a tension in your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Cable Leg Kickback

Steps : 1.) Start by setting up an ankle strap or cable onto a low pulley cable machine and attaching it to one of your ankles. 2.) Stand in front of the machine and place your arms against it for support. 3.) Slowly move the weighted leg backward, extending it as far as you can, feeling a stretch in your calf and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Deltoid Raise

Steps : 1.) Start by sitting on a deltoid raise machine with your feet flat on the floor in front of you, your shoulders and forearms rested underneath the padding and hands grabbing the handles in front of you. 2.) Once in position slowly elevate your arms up towards the ceiling, feeling a stretch in your shoulder blades and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Side Bend

The dumbbell side bend exercise works the oblique muscles (which are the muscles on the sides of your abs.) Steps : 1.) Start by standing with your feet shoulder-width apart with your knees slightly bent and abs drawn in. 2.) Grab a dumbbell in one hand, stand up straight and then bend at the waist to one side of your body as far as possible. 3.) Hold onto the position for a count, squeezing your abdominal muscles and the return back to the starting position. 4.) Switch to the other side and repeat for as many reps and sets as desired. Tips : 1.) Be careful to bend only at your waist and not at the hips or knees.

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.

Cable V Bar Pulldown

The V-Bar pull down exercise is another great exercise for helping sculpt the lats. Steps : 1.) Start by attaching a v-bar to a pull down pulley cable machine and sit upright with your abs drawn in tightly, grabbing onto the bar with an overhand grip. 2.) Pull the bar straight down to your upper chest in a controlled manner until you feel a stretch in your lat muscles.. 3.) Hold for a count and then slowly return the bar to starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Kickback

The tricep dumbbell kickback exercise is one of the most beneficial and classic exercises for the arms and building bigger triceps. Steps : 1.) Start by standing alongside a flat bench, bending your right knee and placing it upon the bench, then placing your right hand on the bench for support. 2.) Grab and hold a dumbbell in your left hand while placing your left foot on the floor. 3.) Bend your left arm and raise it up towards your shoulder, then with a controlled kick back motion, extend your arm fully behind you until you feel a stretch in your tricep muscle. 4.) Hold this position for a count, then return back to the starting position. 5.) Switch arms and repeat for as many reps and sets as desired. Tips : 1.) You want to make sure that you keep your elbows in close to your body throughout the entire exercise.