Exercise Database

Barbell Bench Press (Close Grip)

The close-grip barbell bench press is an excellent exercise for targeting the triceps, as well as the chest and shoulders. Here's a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Lie down on the flat bench with your feet flat on the ground and your head, shoulders, and buttocks firmly pressed against the bench. Hand Placement: Grip the barbell with your hands closer than shoulder-width apart, around 6-12 inches (15-30 cm) apart. Ensure your thumbs are wrapped around the bar for safety. Starting Position: Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor. Keep your wrists straight and directly over your elbows to maintain proper alignment and reduce strain. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest or upper abdomen. Your elbows should stay close to your body, not flaring out. Lower the bar until it lightly touches your chest or is just above it. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on engaging your triceps during the lift. Keep your elbows close to your body throughout the movement to maximize tricep activation.

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.

Machine Inner Chest Press

Steps : 1.) Start by sitting on a chest press machine, with your feet flat in front of you, holding the handles with a neutral hammer grip and keeping your back flat up against the padding. 2.) Once in position, slowly push out the handles using your arms but squeezing with your chest as the handles are extended out in front of you. 3.) Squeeze and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Parallel Bar Leg Raise

Steps : 1.) Start by positioning yourself on parallel bars by placing your back on the padding, forearms rested upon the arm rests and grabbing the handles in front of you. 2.) Keep your legs extended and together, then slowly elevate your feet up towards the ceiling, still keeping them together and straight. 3.) Squeeze your lower abs as much possible on the way up and go up as far as possible, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Rowing

Rowing is a sport that involves racing across rivers, lakes or oceans. It requires full body strength and endurance building upon work capacity, strength, endurance, coordination, stamina and core strength.

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.

Cable One-Arm Bicep Curl

The cable standing one arm bicep curl exercise is a single arm version of the bicep cable curl that targets and isolates the bicep muscle. Steps : 1.) Start off by attaching a stirrup bar to a low cable pulley and standing on the side of the weight stack with your legs shoulder width apart and your knees slightly bent. 2.) Grasp the stirrup in one hand with an underhand grip (palms facing up) and lower the stirrup to the top of your thighs. 3.) Keeping your elbows still, curl the stirrup up towards your chest, squeezing and isolating the bicep muscle. 4.) Slowly lower the stirrup to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Single-Leg Extension

Steps : 1.) Start by sitting on a leg extension machine, with both legs rested underneath the padding and your back flat on the rest behind you. 2.) Slowly, while keeping your upper body still, elevate the padding up with just one of your legs, keeping the other still in the starting position. 3.) Squeeze with your quads and hamstrings on the way up, going up as far as possible and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Lunge

Steps : 1.) To begin this exercise; stand upright holding dumbbells in both hands, keeping your hands by your sides. 2.) With both dumbbells in your hands, take a step backward with your right leg and lower your upper body down, maintaining your balance on the descent. 3.) Do not let your right knee touch the ground as you lower yourself and hold for a few seconds. 4.) Then push back up on your left leg and return back to the starting position and repeat with the opposite leg 5.) Repeat this exercise for as many repetitions as needed

Barbell Military Press (Seated)

Steps : 1.) Begin by sitting straight up on a bench gripping a barbell overhand, keeping elbows pointed down and chest high. 2.) Slowly push the bar straight up over your head until your arms are fully extended, then return back to the starting position behind the neck. 3.) Repeat for as many reps and sets as desired.

Dumbbell Deadlift

The dumbbell deadlift exercise works and strengthens the lower back and leg muscles. Steps : 1.) Start by grabbing two dumbbells with an overhand grip and stand with your feet shoulder width apart. 2.) Keeping your back straight, bend at the waist, allow a slight bend in your knees. 3.) Keep your back straight as you hold the dumbbells at arms length. 4.) Bend over again lowering the dumbbells to just above the floor. 5.) Return to starting position and 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.

Cable Reverse Fly

Steps : 1.) Start by setting up handles on two low pulley cable machines, stand in between the machines and grab the handles with opposite hands. 2.) Bend down so that your back is parallel with the ground and bring the handles right below your chest at around knee level. 3.) Then slowly extend your arms out, squeezing your shoulders so that your arms at head level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

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.

Dumbbell Rear Delt Row

Steps : 1.) Start by lying on a flat bench with a dumbbell in each hand extended out in front of you. 2.) Slowly pull the dumbbells up until your elbows are just above your shoulders. 3.) Once you reach the final position hold for a count and squeeze your muscles. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Machine Back Extension

Steps : 1.) Start by positioning yourself on the back extension machine with your feet rested on the platform in front of you. 2.) Hold onto the handles at your sides and keep your back flat on the padding behind you. 3.) Slowly extend your back, pushing the padding backward, feeling a stretch in your lower and upper back, squeeze and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Calf Press

Steps : 1.) Start by sitting down on a leg press machine, placing the balls of your feet on the bottom of the platform in front of you with a narrow width spacing and selecting the weight you would like to perform. 2.) Slowly, using your calves, push against the platform so that you move backwards, feeling a stretch in your legs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Hammer Curl (Cross Body)

The cross body hammer curl exercise targets the biceps using a cross motion rather than the standard curl. Steps : 1.) Start by standing up straight and grabbing a dumbbell in each hand with palms facing inward. 2.) While keeping your palms facing in, curl the dumbbell up towards the opposite shoulder, isolating the bicep and squeezing the muscle. 3.) Continue bringing the dumbbell up to touch the shoulder until you feel a stretch in your bicep and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.