Exercise Database

Barbell Tricep Extension (Supine)

The barbell tricep extension, also known as the lying tricep extension or skull crusher when done in a supine position, is a great exercise for targeting the triceps. Here's how you can perform it: Preparation: Lie down on a flat bench with your back pressed against it. Your feet should be flat on the floor for stability. Hold a barbell with an overhand grip (palms facing away from you), slightly narrower than shoulder-width apart. Your arms should be fully extended towards the ceiling, perpendicular to the floor. Execution: Lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary throughout the movement. Lower the barbell until your forearms are parallel to the floor or until you feel a good stretch in your triceps. Your elbows should be pointing towards the ceiling. Pause briefly at the bottom of the movement, then extend your elbows to raise the barbell back to the starting position. Keep your wrists firm and stable throughout the exercise.

Dumbbell Tricep Extension (Supine)

The dumbbell lying supine two arm tricps extension exercise is a lying version of the tricep kickback that strengthens and builds the tricep muscles. Steps : 1.) Start by lying flat on a bench with your head at one end and feet firmly on the floor at the other end. 2.) Grab a dumbbell in each hand and raise them at arms length over your shoulders. 3.) Lower the dumbbells in an arc bending your elbows until your forearms are touching your biceps. 4.) Slowly return 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

Dumbbell Wrist Curl (Palms Up)

Steps : 1.) Start by picking up a dumbbell in each hand while kneeling over a bench. 2.) With your palms facing upwards flex each forearm by lifting and lowering the dumbbell with only your wrist. 3.) Exhale while raising your wrist. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps and sets.

Barbell Lunge

The barbell lunge exercise is a classic leg and lower body exercise that helps strengthen leg muscles and build overall strength. Steps : 1.) Start off by placing a weighted barbell across your upper back, using a slightly wider shoulder-width grip, keeping your feet about 8 inches apart and toes facing forward. 2.) Once in position, take a step forward (about 2 to 3 feet), making sure that you keep your abs tight and your upper body straight, and lower your back knee towards the floor as if you were kneeling. 3.) As you continue down towards the floor, keep your other knee bent at a 90 degree angle while making sure that your back knee does not touch the ground. 4.) Once in the final position and you feel a stretch in your muscles, hold for a count then return back to the starting position. Tips : 1.) Do not put the pressure of your body on your knee during this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.

Weighted Crunch

Steps : 1.) Start by laying flat on your back on the ground and feet rested at a 90 degree angle on a bench. 2.) Hold a weight to your chest or extended out in front of you, then slowly elevate your shoulders off of the floor while your lower back keeps you positioned on the floor. 3.) As soon as you feel tension in your abs, squeeze and hold for a few seconds, release and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Front Squat

The barbell front squat exercise works the same muscles as the rear squat exercise without placing the weight of the bar on your shoulders and helps strengthens overall body strength. Steps : 1.) Start by placing the barbell on your upper chest and resting it across your front deltoids and holding it with your arms crossed securely. 2.) Once in position, slowly squat down towards the floor until your upper thighs are parallel to the ground and hold the position for a count. 3.) Slowly return back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Practice the squat without any weight to allow yourself to become comfortable with the movements.

Leverage Decline 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 beneath 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 Upright Row

The Dumbbell Upright Row is an effective exercise for targeting the shoulders, particularly the deltoids, as well as the trapezius muscles. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing your body). Let the dumbbells hang down at arm’s length in front of your thighs. Your arms should be fully extended, and your elbows slightly bent. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Begin by lifting your elbows up and out to the sides. Lead with your elbows as you raise the dumbbells. Keep the dumbbells close to your body as you lift them upwards. Continue lifting until the dumbbells reach about chest level or just below your chin. Your elbows should be higher than your wrists at the top of the movement. Pause: Briefly pause at the top of the movement, focusing on squeezing your shoulder and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position in a controlled manner, keeping them close to your body.

Machine Leg Press (Wide Stance)

Steps : 1.) Start by setting up the amount of weight that you would like to perform on a Leg Press Machine. 2.) Sit down on the machine and place your legs on the rest with a wide stance and back flat on the padding behind you. 3.) Release the weight off of the rack and bring it down, feeling a stretch in your quads and hamstrings until you make a 90-degree angle with your legs or as far as you can go down. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable One-Arm Seated Row

Steps : 1.) Start off sitting on the floor or on bench facing a low pulley seated cable row. 2.) Keep your body straight up and feet positioned on the foot rests in front of you. 3.) Grab the handle attached to the machine with an overhand grip and slowly pull back towards your side twisting with your wrists. 4.) Squeeze your back muscles as you pull in and hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Reverse Lat Pulldown (Close Grip)

Steps : 1.) Start by attaching a lat pulldown machine and grabbing it with a reverse grip so that your palms are facing towards you. 2.) Keeping your back straight and body still, slowly pull the v-bar down till it almost hits the top of your chest, squeezing with your lats and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Extension

The dumbbell standing one arm triceps extension is a single arm version of the behind the neck tricep exercise that targets and builds bigger arms. Steps : 1.) Start off standing with your feet shoulder width apart, your back straight and your abs drawn in. 2.) Hold a dumbbell in your right hand with your palms facing up. 3.) Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head, so that the dumbbell lines up with your spine. 4.) Hold this position for a count. 5.) Slowly raise the dumbbell back up to the starting position. 6.) Switch arms and repeat for as many reps and sets as desired.

Reverse Crunch

Steps : 1.) Start with your back flat on the floor and your legs extended and knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Machine Seated Tricep Dip

The seated tricep dip exercise uses a machine to work the tricep muscles while in a seated position. Steps : 1.) Start by adjust the seat of the machine so that the handles are equal with your elbows. 2.) Grasping the handles press down with equal pressure till your arms are fully extended. 3.) Pause, hold for a count and then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Leverage 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 beneath your pecs. 2.) Keep 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.

Cable One-Arm Lateral Raise

Steps : 1.) Begin by setting up a handle on a low pulley cable machine, stand to the side of the weights and grab the handle with the opposite arm of the machine. 2.) Bring your arm to waist level and slowly elevate it up and out in a semi-circle motion, squeezing your shoulders during the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Side Plank

Steps : 1.) Start by lying on your right side with legs extended out, one foot on top of the other and placing your right elbow right underneath your right shoulder. 2.) Elevate your hips and draw inward towards your spine, lifting the body onto the forearm and hold for 30 seconds to a minute then lower back to the floor. 3.) Repeat for as many reps and sets as desired then repeat with the opposite side.