Exercise Database

Dumbbell Tricep Kickback

Steps : 1.) Start by standing with your feet shoulder width apart, knees bent at around 25-degrees, your hands holding dumbbells with your elbows bent at 90-degrees. 2.) Bend your body forward so that the dumbbells are parallel with your legs and then slowly lift the dumbbells behind you so that you feel a stretch in your triceps. 3.) Hold this position for a count and then return back to the start. 4.) 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.

Trap Bar Deadlift

The trap bar deadlift, also known as the hex bar deadlift, is a variation of the traditional deadlift exercise. It's performed using a hexagonal-shaped barbell, with handles at the sides. The trap bar deadlift is a compound movement that primarily targets the muscles of the lower body, including the hamstrings, glutes, quadriceps, and lower back, while also engaging the core and upper body muscles. Keep your back straight, chest up, and shoulders pulled back to maintain a neutral spine position. Engage your core muscles to stabilize your torso. With a firm grip on the handles and your weight evenly distributed through your feet, exhale as you drive through your heels and extend your hips and knees to lift the barbell off the ground. Keep the bar close to your body throughout the movement to maintain proper alignment. As you lift, focus on driving your hips forward and standing tall, while keeping your chest lifted and back straight. Avoid rounding your lower back or allowing your shoulders to slump forward. Once you've fully extended your hips and knees, pause briefly at the top of the movement, ensuring full hip extension. Squeeze your glutes at the top to maximize contraction in the posterior chain muscles. Inhale as you slowly lower the barbell back to the starting position by bending at the hips and knees. Keep the movement controlled and maintain proper form as you lower the weight back down. Avoid dropping the weight or allowing it to slam down, as this can strain your muscles and joints.

Cable Grip Lat Pulldown (Narrow Grip)

Steps : 1.) Start by sitting down on a cable machine and grabbing a narrow grip bar. 2.) Slowly pull the bar down towards your chest, flexing at your elbows and keeping your back angled at around 45-degrees, and hold this position for a few seconds feeling the tension in your lats and lower back. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Barbell Bulgarian Split Squat

The barbell single-leg squat exercise is an advanced exercise that works on strengthening the muscles in hip and leg while improving core strength and coordination. Steps : 1.) Start by placing a barbell on your back above your shoulders with a wide grip. 2.) Place one foot behind you resting it on a bench. 3.) Slowly lower down until you're about parallel to the floor with the involved leg. 4.) Slowly return to an upright position focusing on your hip and thigh. 5.) Switch legs and repeat for as many reps and sets as desired.

EZ Bar Preacher Curl (Close Grip)

Steps : 1.) Start by setting up either weighted EZ bar with the weight that you would like to use to perform this exercise. 2.) Then sit down on the bench with your feet flat on the floor and arms extended out grabbing onto the bar with a close underhand grip. 3.) Slowly curl the bar up towards your shoulders, isolating and squeezing your shoulders, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Tricep Extension

Steps : 1.) Lie down on a bench with your head at one end. 2.) Grasp a barbell with an underhand grip. 3.) Move your arms beyond your head and keep them in a straight line. 4.) Bending only your elbows, slowly lower and raise the barbell.

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.

Cable High Pulley Tricep Extension

Steps : 1.) Start by setting up a high cable pulley machine with a straight bar and stand with your back facing the machine, grabbing the bar with an overhand grip. 2.) Bend down at the waist so that your body is almost parallel with the floor and keep a staggered position so that one leg is in front of the other. 3.) Keeping your hands close together, push the bar out in front of you until your arms are fully extended, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Arnold Press

Steps : 1.) Begin by standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder height and rotate your palms so that they are facing in towards your body. 3.) From there raise both dumbbells above your head, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Seated Leg Tuck

Steps : 1.) Start off with your body sitting in the middle of a flat bench with your legs stretch out in front of you. 2.) Keep the upper half of your body leaning back. 3.) Take your knees and curl them up towards you as you bring your chest close to your knees. 4.) Exhale as you perform this motion. 5.) Tighten your abs and squeeze for a few seconds, then return back to the starting position as you inhale. 6.) Repeat this exercise for as many repetitions as needed.

Cable Rope Seated Row

Steps : 1.) Start by attaching a rope extension to a low pulley cable machine and sitting down in front of it, with your feet firmly on the rests and grabbing the rope with a neutral grip. 2.) Slowly pull the weight towards you to your sides, squeezing your back, and hold for a count. 3.) Return to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Leg Press (Narrow Stance)

Steps : 1.) To begin this exercise; start off sitting down on a leg press machine and place your legs on the platform in front of you in less than a shoulder with apart narrow stance and toes pointed out. 2.) Then lower the safety bars to release the platform and push the platform up until your legs are fully extended forward. 3.) Lower the platform back down towards your chest and stop when your upper legs and knees make a 90-degree angle. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Cable Straight Arm Crossover

Steps : 1.) Start by setting up two handles on a two high cable pulley machine and stand in between the machines with your hands extended out gripping the handles above your body. 2.) Slowly bring the handles down and together in front of your body, squeezing your chest and hold for a count. 3.) Return the handles back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Pullover (Supine)

Steps : 1.) Start by setting up a flat bench next to a low pulley cable machine, with a straight bar extension attached. 2.) Lay down with your back on the bench and your head up near the machine, grabbing the bar in an overhand grip with your palms facing towards you. 3.) Keep your arms straight and pull your hands up and forward so that your arms are creating about a 45-degree angle towards your feet and you feel a stretch in your shoulders and lats. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated One-Arm Tricep Extension

The dumbbell one arm tricep extension exercise uses a dumbbell to work each arm individually and build bigger triceps. Steps : 1.) Start by sitting on a bench with your back straight and your abs drawn in. 2.) Grab a dumbbell in your hand and place it behind your neck with your elbow bent. 3.) Slowly extend your arm straight up over your head and slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Inner Bicep Curl

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a dumbbell in each hand and elbows close to the pelvis. 2.) Keep the palms of the hands so that they are facing inward towards the body. 3.) Curl the dumbbell out and up, keeping the forearms lined up with the deltoids. 4.) Continue performing until the biceps are fully contracted and squeeze tightly, holding for a few seconds then bring back down to the starting positions. 5.) Repeat this exercise for as many repetitions as needed.

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.