Exercise Database

Dumbbell Zottman Curl

The dumbbell zottman curl is an advanced dumbbell bicep exercise where you turn the palms up (supination) and then down (pronation) at the top of the movement. This exercise will strengthen and build the biceps and forearm muscles. Steps : 1.) Start off standing with your feet shoulder-width apart, your knees slightly bent and abs drawn in. 2.) Grab a dumbbell in each hand with your palms facing each other and hands at your sides. 3.) Curl your arms up turning your palms so they are facing down as the dumbbells reach your chest, squeezing your bicep muscles. 4.) Pause for a moment, then turn the palms down (facing the floor) and then return to the starting position as you maintain that position. 5.) 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.

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 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.

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.

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 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.

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 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.

Sit-Up

Steps : 1.) To begin this exercise; start off lying with your back flat on the floor. 2.) You can place your feet flat, keep an object above them, or have a partner hold them. 3.) Bend your legs at the knees and place your hands behind your head. 4.) Then lift your upper body towards your knees, contracting your abdominals on the way up. 5.) When reaching the final position, hold and squeeze for a few seconds then return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

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.

Dumbbell One-Arm Front Raise

The Dumbbell One-Arm Front Raise is an effective exercise for targeting the anterior deltoid, which is the front part of the shoulder. Here’s a step-by-step guide to performing the exercise correctly: Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Let your arm hang down in front of your body, palm facing toward your thigh. Starting Position: Maintain a straight back and engage your core for stability. Your shoulders should be relaxed, and your chest should be up. Executing the Raise: Keeping your arm straight, slowly lift the dumbbell directly in front of you until it is at shoulder height. Focus on using your shoulder muscles to lift the weight, rather than swinging the arm. Keep your wrist in a neutral position, neither flexing nor extending. End Position: At the top of the movement, your arm should be parallel to the floor, and the dumbbell should be at shoulder height. Pause briefly to feel the contraction in your anterior deltoid. Return to Starting Position: Lower the dumbbell back down in a controlled manner, returning to the starting position with your arm hanging straight down. Avoid letting the weight drop; maintain control throughout the descent.

Barbell Ab Rollout (Kneeling)

The ab rollout on knees exercise works the abs, lower back and arm muscles and is the proper version of an ab roller workout. Steps : 1.) Start off placing a barbell on the floor in front of you and kneeling in front of the bar, gripping it with a shoulder-width overhand grip. 2.) With a slow controlled motion, roll the bar out so that your back is straight, bend your knees and keep your feet off the floor. 3.) Keep your arms straight throughout the exercise. 4.) Roll back up bring the bar under your shoulders and return to the starting position. 5.) 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.

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.

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.