Exercise Database

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.

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.

Dumbbell Decline Bench Press

The Dumbbell Decline Bench Press is an excellent exercise for targeting the lower portion of the pectoral muscles. Here’s how to perform it correctly: Setup: Adjust the bench to a decline angle of about 15-30 degrees. Sit on the bench with your feet securely positioned under the foot pads for stability. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Starting Position: Lie back on the bench with your head lower than your hips. Position the dumbbells at chest level with your palms facing forward and elbows bent at about a 90-degree angle. Your upper arms should be parallel to the floor. Engage Your Core: Tighten your abdominal muscles to maintain stability and prevent arching your back during the exercise. Press the Dumbbells: Press the dumbbells upward in a controlled manner, straightening your arms but not locking your elbows. Ensure the dumbbells travel in a slight arc and converge slightly at the top of the movement. Pause: Briefly pause at the top of the movement, squeezing your chest muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position at chest level, keeping the movement controlled.

Alternating Heel Touch

The Alternating Heel Touch, also known as the "heel touchers" or "side-to-side heel touches," is an effective exercise for targeting the oblique muscles and the entire core. Here’s how to perform this exercise correctly: Starting Position: Lie flat on your back on a mat. Bend your knees and place your feet flat on the floor, about hip-width apart. Your feet should be close enough to your body that you can comfortably reach your heels with your hands. Extend your arms down by your sides, palms facing inward. Engage your core by pulling your belly button towards your spine. Performing the Exercise Lift Your Shoulders: Lift your head and shoulders slightly off the ground. This is your starting position. Reach for Your Heel: Bend to the right, reaching your right hand towards your right heel. Focus on using your obliques to perform the movement. Exhale as you reach towards your heel. Return to Center: Return to the starting position, keeping your shoulders off the ground, maintaining tension in your core. Alternate Sides: Bend to the left, reaching your left hand towards your left heel. Again, focus on using your obliques to perform the movement. Exhale as you reach towards your heel. Continue Alternating: Continue to alternate sides in a smooth, controlled manner. Aim to reach your heels without straining your neck or lower back. Your abs and obliques should be doing the work.

Smith Machine Shrug

The Smith Machine Shrug is an effective exercise for targeting the trapezius muscles, particularly the upper traps. This exercise helps to build and strengthen the muscles in the upper back and neck area. Here's a step-by-step guide on how to perform the exercise correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar to a height that is just below your hips when you are standing upright. Choose the Appropriate Weight: Load the bar with a weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart for stability. Stand close to the bar with your hands gripping the bar slightly wider than shoulder-width apart, using an overhand grip (palms facing down). Lift the Bar: Unlock the bar from the safety catches by rotating it. Stand upright with the bar hanging at arm's length in front of you. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Shrug Your Shoulders: Exhale as you lift your shoulders straight up towards your ears. Keep your arms straight and focus on using your trapezius muscles to lift the weight. Hold the top position for a brief moment, squeezing your traps. Lower the Bar: Inhale as you slowly lower your shoulders back down to the starting position. Maintain control to avoid letting the weights drop quickly.

Dumbbell Alternating Incline Curl

The alternate incline dumbbell curl exercise uses an incline bench to change your body's position as you perform this workout. Steps : 1.) Start off by taking either a pre-set incline bench or an adjustable bench and setting it to a 45 degree angle. 2.) Grab a dumbbell in each hand, sit back on the bench with your feet planted firmly on the floor in front of you and hand your arms down at your sides. 3.) Keeping your elbows straight, raise your right arm up towards your head, isolating the bicep and squeezing the muscle. 4.) Hold the position for a count then lower down to the starting position. 5.) Repeat the same steps with your left arm.

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.

Dumbbell Tricep Extension (Supine)

The dumbbell tricep extension, when performed in a supine position, is also known as the lying tricep extension or skull crusher. Here's how you can do it: Preparation: Lie on a flat bench with your back pressed firmly against it. Your feet should be flat on the floor. Hold a dumbbell in each hand, palms facing inward (towards each other), and extend your arms straight up towards the ceiling. Your elbows should be slightly bent. Execution: Keeping your upper arms stationary, slowly lower the dumbbells towards your head by bending your elbows. Your elbows should point towards the ceiling throughout the movement. Lower the dumbbells until your forearms are parallel to the floor or until you feel a good stretch in your triceps. Keep your wrists firm and stable. Pause briefly at the bottom of the movement, then slowly extend your elbows to bring the dumbbells back to the starting position.

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.

Leverage Shoulder Press

Steps : 1.) Start by loading the amount of weight that you would like to use on the leverage machine and adjusting the seat so that the handles are near the top of your shoulders, keeping your head and chest straight up. 2.) Slowly press the handles upward extending through the elbows until you feel a stretch on your shoulders and hold for a count. 3.) Return back to the starting position but do not touch the stops until your set is complete. 4.) Repeat for as many reps and sets as desired.

Cable One-Arm Tricep Pushdown (Reverse Grip)

The reverse grip tricep pushdown exercise is the reverse version of the tricep pushdown exercise that helps isolate the tricep muscle. Steps : 1.) Start by standing in front of a cable machine and attaching a bar to the high pulley. 2.) Grab onto the handle with a palm-up grip and keeping your elbows in at your sides. 3.) Slowly pull the handles down towards your thighs, isolating the tricep and hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Cable Bicep Curl (Close Grip)

Steps : 1.) Start by standing up straight in front of a low pulley cable machine with a straight bar attached to the machine, with your arms rested at your sides and feet flat on the floor. 2.) Grab the bar in a close underhand grip then slowly, then raise it up towards your shoulders, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Incline Fly

The cable incline fly is an effective exercise for targeting the upper portion of the pectoral muscles. It also engages the shoulders and triceps to a lesser extent. Here's how to perform it correctly: Setup: Adjust the pulleys on the cable machine to the lowest position. Place an incline bench between the pulleys and set the incline to about 30-45 degrees. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Sit on the incline bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing each other). Lie back on the bench with your arms extended above your chest, maintaining a slight bend in your elbows. Your hands should be directly over your chest. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your upper chest muscles. Your palms should face each other throughout the movement. Returning to Starting Position: Exhale and bring the handles back together in the same wide arc, focusing on squeezing your chest muscles. Maintain the slight bend in your elbows and control the movement to keep tension on the chest muscles.

Dumbbell Seated Bent-Over Reverse Fly

Steps : 1.) Start by sitting on the end of a flat bench with your feet together on the floor in front of you and a dumbbell in each hand. 2.) Bend down so that your chest is rested upon your thighs and position the dumbbells underneath your legs. 3.) Slowly elevate the dumbbells up and out to around head level and squeeze your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Bent-Over Row (Reverse Grip)

The barbell bent-over row with a reverse grip (underhand grip) is a great exercise for targeting the back muscles, particularly the lower lats, as well as the biceps. Here's how to perform it correctly: Setup: Stand with your feet shoulder-width apart. Load the barbell with the desired weight. Stand close to the barbell with your shins almost touching it. Grip the Barbell: Bend at your hips and knees to reach down and grip the barbell with an underhand (supinated) grip, where your palms are facing up. Your hands should be about shoulder-width apart or slightly wider. Starting Position: Lift the barbell by straightening your legs and then your hips to stand up straight, keeping the bar close to your body. Engage your core and maintain a slight bend in your knees. Bend at your hips to lower your torso until it is roughly parallel to the ground or slightly above, maintaining a neutral spine (do not round your back). Your arms should be fully extended, and the barbell should be hanging in front of you. Executing the Row: Inhale and pull the barbell towards your lower abdomen or just below your ribcage. Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement. Focus on using your back muscles rather than your arms to lift the weight. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position with your arms fully extended. Keep your torso stable and avoid any jerky movements.

Dumbbell Wrist Curl (Palms Down)

Steps : 1.) Start by picking up a dumbbell in each hand while kneeling over a bench. 2.) With your palms facing downwards flex each forearm by lifting and lowering each dumbbell with only your wrist. 3.) Exhale while raising your wrist and hold for a count, feeling a stretch in your forearms. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps. Notes : - Make sure that your arms do not move during each rep; you are isolating the forearms for this exercise.

Cable Reverse Curl

Steps : 1.) Start by grabbing onto a cable bar with a shoulder-width overhand grip. 2.) Keep your elbows down to your side and then raise the bar up towards your face, squeezing and isolating the biceps. 3.) Hold this position for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.