Exercise Database

Weighted Tricep Dip

Steps : 1.) Start by setting up a weighted belt around your waist with the amount of weight that you can perform for this exercise. 2.) Elevate yourself off of the platform so that you are being held up by your upper body and the weight is dangling towards the floor. 3.) Slowly lower yourself toward the floor, keeping your body as upright as possible. 4.) Lower yourself until your elbows are at shoulder level, squeezing your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Cable Wood Chop

Steps : 1.) Begin by standing with your feet shoulder width apart and your knees slightly bent, holding a high pulley cable at about shoulder level to one side of your body. 2.) Slowly bring the cable downward in a diagonal direction, pressing the pulley into your opposite thigh, squeezing your oblique muscles. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

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.

Dumbbell Alternating Seated Curl

Steps : 1.) Start by setting up a flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in an underhand grip with your palms facing up, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) 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.

Barbell Decline Bench Press

The decline barbell bench press is an effective exercise for targeting the lower portion of the pectoral muscles, as well as the triceps 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. Adjust the decline bench to a suitable angle (typically 15-30 degrees). Positioning Yourself: Lie down on the decline bench with your feet securely hooked under the foot pads to prevent sliding. Position yourself so that your eyes are directly under the barbell. Hand Placement: Grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should wrap around the bar. Unracking the Barbell: With the help of a spotter if available, unrack the barbell by straightening your arms and moving the barbell over your lower chest. Your arms should be perpendicular to the floor. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest. Your elbows should be at about a 45-degree angle to your body. Lower the bar until it lightly touches your lower chest. 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 squeezing your chest muscles during the lift. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.

Cable Pallof Press with Rotation

Steps : 1.) Start off by connecting a cable to a high pulley cable machine at shoulder height level and stand to the side of the machine, grasping the cable with both hands. 2.) Slowly pull the cable in towards your chest and squeeze your pecs, hold this position for a count then push the cable back out in front of your chest. 3.) Then, while squeezing your abs, twist through your hips in the opposite direction of the machine so that you get a full rotation and feel a stretch in your abdominals. 4.) Return back to the starting position and repeat for as many reps and sets as you desire.

Barbell Row

Steps : 1.) Start by taking a barbell and placing it in a corner or in a place where it can be stabilized, then place a weight at the one end that you will be grabbing. 2.) Slowly bend forward so that you are as close to parallel to the ground as possible, keeping your knees bent and feet planted firmly on the floor. 3.) Grab the bar with one hand on top of the other, just underneath the plates then pull the bar straight up towards your chest, keeping your elbows in, until the weight touches your lower chest and squeeze your back. 4.) Hold for a count then return back to the starting position making sure that the weights do not touch the floor. 5.) 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.

Hanging Knee Raise

Steps : 1.) Start off by grabbing onto a hanging grip or pull up bar, with a comfortable distance between your hands and a strong grip. 2.) Then slowly lift your knees in towards your chest until you feel tension on your lower abs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for the desired reps and sets.

Barbell Glute Bridge

Steps : 1.) To start this exercise; begin with your back flat on the floor and a weighted barbell above your legs. 2.) Roll the bar so that it is resting above the top of your thighs at the increase in the hip. 3.) With the bar upon your hips, extend upward with your back and heels supporting the weight of the bar. 4.) Push the bar up as high a possible then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

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.

Cable Upright Row

The cable upright row is an excellent exercise for targeting the shoulders and upper traps. Here's a step-by-step guide to performing the cable upright row correctly: Set Up the Machine: Attach the straight bar or rope attachment to the low pulley of the cable machine. Adjust the weight to a suitable level. Starting Position: Stand facing the cable machine with your feet shoulder-width apart. Grasp the bar with an overhand grip (palms facing your body), hands about shoulder-width apart. Stand straight with your chest up, shoulders back, and core engaged. Executing the Row: Pull the bar straight up towards your chin, leading with your elbows. Your elbows should flare out to the sides. Keep the bar close to your body as you lift. End Position: Lift the bar until your elbows are at or just above shoulder height. Your hands should be approximately at chest level. Hold the top position for a brief moment to maximize the contraction in your shoulder and upper trap muscles. Return to Starting Position: Slowly lower the bar back to the starting position, maintaining control of the weight throughout the movement.

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.

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.

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.

Cable External Rotation

Steps : 1.) Start by placing an extension band around a post or in a secure position where it will not release and is at elbow level. 2.) Position yourself to the side of the band and with your hand that is opposite of the band, reach out and grab the handle. 3.) Bring the band to your chest keeping your elbow bent in a 90-degree angle then slowly rotate your arm in a backhand motion so that the band externally rotates out. 4.) Continue out as far as possible so that you feel a stretch in your shoulders, hold for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Single-Leg Press

Steps : 1.) Start by setting up a leg press machine with the amount of weight that you would like to perform and sit down on the machine placing one leg up against the foot rest. 2.) Extend your foot to release the weight off of the racks and slowly lower the weight down until your leg is at a 45-degree angle and squeeze your glutes. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.