Exercise Database

Dumbbell Alternating Reverse Curl

Steps : 1.) Start by standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in each hand with a palms down reverse grip. 2.) Slowly with one arm elevate the dumbbell up to your shoulder, squeezing your forearm, 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.

Shell Stretch

Steps : 1.) Begin on all fours with your knees underneath your hips and your arms in line with your shoulders. 2.) Take your head and lower it between your arms, then lower your glutes to your heels, keeping your hands in front of you on the floor during the entire motion. 3.) Hold onto this position for 15 to 30 seconds and then return back up to the starting position. Tips : 1.) It is important to feel the spine straighten out during the inhalation

Cable One-Arm Side Bend

Steps : 1.) Start by connecting a cable to a high pulley cable machine, standing to the side of the machine and gripping the cable with one hand with an underhand grip. 2.) Slowly pull down on the cable with your obliques so that you are performing a side crunch. 3.) Once you reach the maximum contraction and farthest you can bend without bending your knees, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Dumbbell Sit-Up

Steps : 1.) Start off by lying with the small of your back on an exercise ball with a single dumbbell held in your hands on your chest. 2.) Keeping yourself balanced on the ball, bring in your abdominals towards your spine. 3.) While squeezing your abs, bring your torso in an upright motion so that you are in a sit up position on the exercise ball. 4.) Then return back down to the starting position and repeat for as many reps and sets as possible.

Band Squat

The band squat exercise is the version of the squat that uses exercise bands to increase resistance and flexibility instead of using weights. Steps : 1.) Start off standing with your feet on the exercise bands with your feet shoulder width apart. 2.) Grab onto the handles of the bands and pull them up to your shoulders in a slow and controlled motion. 3.) With your abs drawn in, squat down until your thighs are parallel with the floor. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Band Upright Row

The band upright row exercise is a great alternative to the upright row that uses dumbbells or barbells and is great for beginners or individuals just rehabilitating from injury as the bands allow you to control the resistance level. Steps : 1.) Stand on the band so that the handles are level with your upper thigh. 2.) With your back straight and abs drawn in raise your hands upward to your collarbone. 3.) Your elbows and arms should be parallel with the floor. 4.) Slowly lower your arms and return to starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Fly with External Rotation

Steps : 1.) To begin this exercise; start off lying face down on an incline bench with a dumbbell in each hand rested on the floor in front of you but with palms facing down towards the ground. 2.) Then raise your arms so that they are parallel with your shoulders and extend out as in a regular flye. 3.) Hold onto this position for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Knee to Chest (Supine)

Steps : 1.) To begin this exercise; start off positioned on your your back with your knees bent as in a standard sit-up position. 2.) Push your right leg out and straight followed by taking your left knee and pulling it tightly to your chest bringing the knee as close as you can to your head. 3.) Repeat this exercise for as many repetitions as needed.

Barbell Side Split Squat

The barbell side split squat exercise works the hip muscles and helps build a better and stronger core and improves on coordination. Steps : 1.) Start by placing a barbell on your shoulders and grasp it with a wide grip. 2.) Stand with your feet shoulder-width apart, the foot of the leg you will be leaning towards angled out. 3.) Bring your lower body to your foot by bending the hip and knee of your lead leg and keeping your other leg fairly straight. 4.) Return to the starting position and switch legs. 5.) Repeat for as many reps and sets as desired.

Tricep Side Stretch

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Then bring your right arm across your body and above your left shoulder. 3.) With your opposite left hand, hold the elbow of your right arm until you feel a stretch in your tricep, holding for about 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many sets and however long you desire.

Chin-Up (Mixed Grip)

Steps : 1.) Start by standing in front of and grabbing a pull up bar with one hand facing forward palms out and the opposite facing inward palms in. 2.) Once you have a firm grip, slowly pull yourself up and squeezing on your back muscles as you reach the peak position. 3.) Make sure that you keep your elbows as close to your body as possible so you can get the best contraction on your muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Cable Seated Overhead Curl

Steps : 1.) Start by setting up handles on two upper pulley cables machines and placing a vertical bench in between both machines. 2.) Grab each handle with an overhand grip and sit down on the middle of the bench keeping your arms extended out towards your sides. 3.) Slowly curl the cables in towards your head, isolating the bicep, and squeeze. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Bent-Over Row (Reverse Grip)

Steps : 1.) Start by setting up a smith machine in position for a bent over row and adding the weight that you would like to perform. 2.) Face the bar and grab it with an underhand shoulder width grip, keeping your back lowered but straight and knees slightly bent. 3.) Slowly pull the bar up towards your chest, squeezing your back and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated One-Arm Supported Tricep Extension

Steps : 1.) Start by laying flat with your back on a bench holding a dumbbell in one hand at arms length, above your head, and the inside of your hand facing towards your face with a supinated grip. 2.) Take your opposite hand and place it underneath your elbow for support, then slowly lower the dumbbell down towards your face. 3.) Hold this position for a count then slowly lift the dumbbell back upward squeezing your triceps. 4.) Repeat for as many reps and sets as desired.

Smith Machine Toe Raise

Steps : 1.) Start by setting up a Smith Machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. 2.) Position yourself underneath the bar so that the bar is racked on the top of your back muscles. 3.) Step up on the block or step with both of your feet so that your heels are rested upon the platform. 4.) Release the bar from the rack and slowly lower your toes down towards the floor, then elevate your toes up towards the ceiling as far as possible squeezing your calf. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell Kneeling Squat

Steps : 1.) To begin this exercise; start off in a kneeling position with a weighted barbell upon your shoulders. 2.) Lean back with your pelvis and touch your calves with your glutes and then return back to the starting position. 3.) Repeat this exercise for as many repetitions as needed.

Windshield Wipers

Steps : 1.) Start by grabbing onto a pull up bar or hanging grip and raising your body off of the floor. 2.) Lift up through your abdominals so that your back is parallel with the floor, keeping your knees bent and feet pointed forward. 3.) Once you find your balance, swing your knees to one side and feel a pull on your obliques, then return back to the center and continue to the opposite direction. 4.) Return back to the starting position and repeat this motion for as many reps as you are able to perform. 5.) Return back to the starting position and slowly lower yourself back to the ground to prevent a muscle pull. 6.) Repeat for as many reps and sets desired. Tips : 1.) This is an advanced oblique and abdominal exercise that requires you to strengthen your abs first so that you prevent from pulling a muscle performing this workout.

Hanging Pike

The hanging pike is a challenging and effective ab exercise that targets the rectus abdominis (the "six-pack" muscles) along with the hip flexors and obliques. Here’s how to perform it correctly: Start Position Hang from a pull-up bar with an overhand grip (palms facing away from you). Your arms should be fully extended and your legs hanging straight down. Engage your core and keep your body stable. Engage Your Core Tighten your core muscles, pulling your navel towards your spine. Keep your legs straight and toes pointed. Raise Your Legs While keeping your legs straight, lift them up in front of you. Aim to bring your feet up towards the bar. Your body should form an “L” shape at the top of the movement with your legs perpendicular to your torso. Peak Contraction Hold the position briefly when your legs are at the highest point, fully engaging your abdominal muscles. Slowly lower your legs back to the starting position in a controlled manner, avoiding any swinging or momentum. Ensure your core remains tight and your movement is smooth.