Exercise Database

Dumbbell Preacher Curl (Stability Ball)

Steps : 1.) Start by laying in a prone position over a stability ball with your chest rested firmly on top of the ball and each hand gripping a dumbbell in front of you. 2.) Slowly lift the dumbbells up to your chest, isolating the bicep, until you feel a tension and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Box Jump with Single-Leg Stabilization

Steps : 1.) Start off by standing on a plyo box or a bench, arms at your sides and feet together. 2.) Jump off of the platform and gently land on the ball of your foot. 3.) Hold the landing position and repeat, landing on opposite leg.

Dumbbell Bicep Curl Step-Up

The step up single leg balance with bicep curl exercise is an advanced workout that combines a step up with a bicep curl to target the arm muscles. Steps : 1.) Place a box or bench in front of you and grab a dumbbell in each hand with a palms up grip. 2.) With one leg, step up on to the box and raise your other leg up (as if taking another step). 3.) At the top of the step curl your arms up bringing your biceps towards your shoulders, squeezing the bicep muscles. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Barbell Decline Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on a decline bench, feet on the rested underneath the pads and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Wrist Curl

Steps : 1.) Start by sitting down at the end of a flat bench positioned behind a weighted smith machine, grabbing it with an underhand shoulder width grip. 2.) Keep your elbows at your side and slowly lower the weight below your legs, squeezing your forearms, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Alternating Press

Steps : 1.) Begin by standing up straight with your feet shoulder width apart, holding a weighted barbell at waist level with an overhand grip. 2.) Then push the barbell up and above your head so that your arms are fully extended. 3.) Slowly lower the bar towards your upper chest so that it is almost touching, then immediately push it back up to the starting position. 4.) As soon as you reach this position, lower the bar back down behind your neck and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Warrior 3 Pose

Steps : 1.) Begin this pose in the Warrior 1 pose with your right leg in front of your left, toes facing forward and your left leg extended behind you. 2.) Keep you arms extended towards the sky with your abs tight and shoulder blades relaxed. 3.) Take a deep breath in and on your exhale fold your body over your front leg, lowering your ribs towards your tight. 4.) Straight out your right leg and lift back with your left leg so that it is parallel with the floor, head looking straight and forward. 5.) With your hands, keep them extended out forward during this pose above your head, straight out in front of your body. 6.) Hold this position for 5 to 10 breaths and return back to the starting position.

Cable One-Arm Preacher Curl (Reverse)

Steps : 1.) Start by setting up either a handle on a low pulley cable machine and placing a preacher bench in front of the machine. 2.) Grab onto the handle with an overhand, reverse grip, then sit down on the bench with your forearm rested over the padding and feet flat on the floor in front of you. 3.) Keep your arm extended out in front of you then slowly curl the handle up towards your chest, isolating your bicep and squeeze. 4.) Hold for a count then return back to the starting position. 5.) 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.

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.

Kettlebell One-Arm Overhead Squat

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell with one arm and then press the weight overhead. 2.) Then with the kettlebell pressed overhead, flex and bend your knees and lower your body towards the floor and pause when you get close to the bottom, holding for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Stability Ball Neck Flexion

Steps : 1.) Begin by sitting on a stability ball, allowing your spine to stretch out and align straight, and keep your feet flat on the floor. 2.) Take your hands and grip the sides of the exercise ball, retract your shoulders and tuck in your chin. 3.) Then roll your head forward until your chin touches your chest and hold for 15 to 30 seconds. 4.) Repeat for as many times as you would like.

Bent Knee Side Angle Pose

Steps : 1.) Start by laying on your back with hands by your sides and your knees up. 2.) Lift your pelvis up off of the floor so that your glutes are completely up and back/spine are elevated as well. 3.) With your body is elevated, move your chest closer towards your chin and your tailbone shifts close towards your knees which move in opposite direction away from your body. 4.) Keep your knees tight together and don't let them split apart. 5.) Hold this position for up to 10 seconds and return back to the starting position. 6.) After returning back to the starting position, hug your knees towards your chest and rock to help release any tension in your back. 7.) Repeat steps again if continuing with pose

Kettlebell Double Windmill

Steps : 1.) To begin the exercise, take one kettlebell and place it next to your starting foot followed by clean pressing the opposite kettlebell overhead with the pressed arm palms out. 2.) With the kettlebell pressed overhead and locked, press your glutes out towards the pressed kettlebell. 3.) With the following arm, bend at the hip to the floor and touch it with the alternate kettlebell. 4.) Hold this position for a few seconds, then, reverse to the starting position. 5.) Repeat this exercise for as many repetitions as needed then repeat the steps with the alternating arms.

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.

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.

Dumbbell One-Arm Lateral Raise (Prone)

The Dumbbell One-Arm Lateral Raise (Prone) is a variation of the lateral raise that targets the lateral or middle deltoid muscle while minimizing the involvement of other muscles. Performing this exercise prone (face down) helps to isolate the lateral deltoids more effectively. Here’s how to do it correctly: Setup: Set up an incline bench. Adjust an incline bench to about a 30-45 degree angle. Position yourself on the bench: Lie face down on the bench with your chest and stomach supported. Your feet should be flat on the floor and your head in a neutral position, looking down. Hold a dumbbell in one hand. Let your arm hang straight down from your shoulder with the dumbbell in a neutral grip (palm facing inwards). Execution: Begin the movement by raising your arm out to the side until it is at shoulder height. Keep a slight bend in your elbow to reduce stress on your joints. Your palm should face the floor as you lift the weight. Control the movement: Lift the weight in a controlled manner, avoiding momentum or swinging. Focus on using your lateral deltoid muscle to lift the weight. Pause briefly at the top: Once your arm reaches shoulder height, pause for a brief moment. Ensure your shoulder remains level and your body stays stable on the bench. Lower the dumbbell slowly: Lower the weight back to the starting position in a controlled manner. Maintain the slight bend in your elbow and avoid letting the dumbbell drop quickly.

Barbell Kneeling Jump Squat

Steps : 1.) To begin this exercise; start off in a kneeling position on the floor with a weighted barbell rested upon your shoulders. 2.) Lean back with your pelvis and let your butt touch your feet then explode forward and up with your hips with enough power that allows you to lift your feet up off of the floor and land flat. 3.) Then push your body up into a full standing position. 4.) Repeat this exercise for as many repetitions as needed. Tips : 1.) Make sure that you are doing the exercise with as much weight as you are able to handle.