Exercise Database

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.

Cable One-Arm Fly (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and placing an exercise ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.

Dumbbell Stiff-Leg Deadlift on Bench

Steps : 1.) Start by standing up straight, feet shoulder width apart near the edges of two flat benches and holding a dumbbell in each hand. 2.) While keeping your back straight as possible and legs stiff, slowly lower your upper body down towards the floor along with the dumbbells, keeping them at the sides of your legs, feeling a stretch in your hamstrings on the way down. 3.) Hold for a count when you reach the lowest point possible, squeezing with your hamstrings and glutes then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell One-Arm Floor Press

The one arm floor press exercise is a good exercise to build strength and coordination needed for weight training and is best done with a partner. Steps : 1.) Start by lying flat on your back with your knees slightly bent and keeping your feet planted firmly on the floor. 2.) Next have your partner stand above you and hand you the bar so that you are holding it in one hand. 3.) Slowly lower the barbell towards the floor so that your bicep is parallel to the floor and hold for a count. 4.) Return back up to the starting position and repeat for as many reps and sets as desired. 5.) Switch arms and repeat.

Bench Jackknife Sit-Up

Steps : 1.) Begin by laying down with your back flat on a bench and your legs hanging off one end and the your arms extended out behind you on the other. 2.) Slowly, while keeping your hands and feet together, raise both your legs and arms up to the center of your body and try to touch each other. 3.) Squeeze your abdominals in this process then slowly and under control lower your body back to the starting position 4.) Repeat for as many reps and sets as desired.

Box Single-Leg Push-Off

Steps : 1.) Start by standing in front of a box with one foot resting upon the box with knee bent and the other rested on the ground. 2.) Once in position push up with your top foot on the box trying to get as much height as possible. 3.) As you come back down, land with the same foot on top of the box returning the elevated foot back to the floor and starting position. 4.) Repeat for as many reps and sets as desired.

Side-Lying Quadricep Stretch

Steps : 1.) Start by laying on your side with the leg on the floor bent at a 90-degree angle to help stabilize the body and the elevated leg being held by one hand. 2.) Slowly stretch the elevated leg behind you so that your heel is being pulled towards your glutes. 3.) Hold this position for 15 to 30 seconds and return back to the start. 4.) Repeat for as many reps, sets or duration as desired.

Towel Tricep Extension

The standing towel triceps extension is an exercise that requires a partner and uses manual resistance or your body's own weight to build the tricep muscle Steps : 1.) Start by standing with your feet shoulder width apart, your back straight and your abs drawn in. 2.) Hold a towel or rope facing up behind and in back of your head. 3.) Have a partner hold the towel tight during the exercise so the resistance is constant. 4.) Lower your forearms down until they reach your biceps, then slowly raise your arms back up to starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Roman Twist

Steps : 1.) Start by laying down on an exercise ball with your middle to upper back rested underneath the top of the ball with your feet planted firmly on the floor and arms extended out straight in front of you towards the ceiling. 2.) As soon as you are in position, slowly rotate your upper body in one direction, keeping your arms in the straight position and lower body still firm. 3.) Once you feel tension on your abs, hold for a few seconds then return back to the starting position and repeat in the opposite direction for as many reps and sets desired.

Barbell Jefferson Squat

The barbell jefferson squat is a rarely used exercise but it is one of the best to help build and shape the inner thighs. Steps : 1.) Start off by placing a barbell between your legs so it is perpendicular to your feet. 2.) Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip. 3.) Squat down so your thighs are parallel to the floor slowly lift the weight up between your legs as you stand. 4.) Slowly return to a starting position just above the floor. 5.) Repeat for as many reps and sets as desired.

Warrior 2 Pose

Steps : 1.) Begin by laterally stepping with your left leg until both legs are about 3 feet apart from each other. 2.) Then lunge into the right leg to about a 90-degree angle at the joint keeping your left leg straight. 3.) Extend both of your arms straight out so that they are horizontal along the shoulder line. 4.) Hold this position for 5 to 15 seconds, return back to the starting position, alternate sides and repeat.

Kettlebell Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell in each hand and clean pressing them to your shoulders. 2.) Perform a squat and dip your body at the knees keeping your chest and back straight. 3.) As you perform this movement, use your momentum to thrust the kettlebells overhead. 4.) Hold onto this position for a few seconds then return back to the starting point with the kettlebells clean pressed at the shoulder. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Lateral Raise (Stability Ball)

Steps : 1.) Start by sitting upright on an exercise ball, holding a dumbbell in each hand hanging down by your sides. 2.) Then laterally lift up both arms to about shoulder height, feeling tension in your shoulders and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Locust Pose

Steps : 1.) Start off by lying face down with your forehead on the floor, your arms at your sides and feet straight together. 2.) Lift your legs up in the air while keeping your ankles together and knees off of the floor. 3.) Make sure that your hips are still positioned on the ground then lift your arms, head and chest up. 4.) Take your hands and reach back towards your toes with your fingertips. 5.) Hold this position for a few seconds, return back to the starting position and repeat the pose.

Stability Ball Side Crunch

Steps : 1.) Start by lying on your side on an exercise ball next to a wall so that your feet are up against the wall. 2.) Cross your arms at your chest making sure you are leaning on one side and that your arms aren't touching the ball. 3.) While keeping your balance, curl your torso up to the side and squeeze your abdominals 4.) Return back to the starting position and repeat for as many sets and reps as possible, then switch to the opposite side and repeat the same steps.

Barbell Snatch Pull

Steps : 1.) Start with a weighted barbell on the floor close to your shins, bent down at your hips keeping your back straight, head facing forward and holding it with a wide grip. 2.) Quickly drive through your heels and pull up while extending your knees. 3.) As the bar reaches your thigh, extend through your hips and in a jumping motion accelerate through your hips and move the bar upward towards your chest. 4.) Do not pull through your arms as with the second pull the bar should be extended up and your body fully extended. 5.) Return back to the starting position and repeat for as many reps and sets as desired.

Stability Ball Weight Plate Pullover

The pullover on a stability ball with a weight exercise uses a ball for core stabilization and help strengthen the back and hips. Steps : 1.) Start off grabbing a weight plate and sit on an exercise ball with your feet planted firmly on the floor in front of you. 2.) Lower your body so your upper abs are the only part of your body supported on the ball. 3.) Bring the weight plate to your chest with your arms extend. 4.) In an arcing motion raise the weight plate over and behind your head towards the floor until you start to feel a stretch in your core, back and chest muscles. 5.) Hold the position for a count. 6.) Return to starting position and repeat for as many reps and sets as desired.

Cable Rope Pull-Up

Steps : 1.) Start by hanging a rope extension over the top of a pull-up bar, then grab it with a neutral grip, palms facing inward. 2.) Holding tightly onto the rope, slowly pull yourself up until your hands are almost touching your upper chest. 3.) Squeeze with your lats and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.