Exercise Database

Machine Reverse T Bar Row

Steps : 1.) Start by setting up a T-Bar Row machine with the amount of weight that you want to use to perform this exercise. 2.) Lay down with your chest flat on the pad in front of you, legs behind on the foot rests and grabbing onto the handles with an underhand reverse grip. 3.) Slowly pull the bar up towards your chest, bringing the handles to your sides, squeezing with your back and lat muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Lateral Shoulder Raise

Steps : 1.) Start by sitting down at the shoulder raise machine, placing your arms underneath each pad and then slowly raising your arms out to your sides. 2.) As soon as your arms reach about shoulder level, hold onto this pose for a count then return back to the starting position slowly while maintaining tension on your muscles. 3.) Repeat for as many reps and sets as desired.

Machine Single-Leg Press

Steps : 1.) Start by sitting down on a leg press machine, placing one of your feet on the platform in front of you with shoulder width spacing, the other extended to the side so that it doesn't get in the way and selecting the weight you would like to perform. 2.) Slowly, using your hamstrings and quads, push against the platform so that you move backwards, feeling a stretch in your legs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Iso Lateral High Row

Steps : 1.) Start by setting up weight on a high iso lateral machine, then sit down with your feet in front of you and thighs rested underneath the padding for stability. 2.) Reach up with one hand and grab one of the handles with an overhand grip as this will be your starting position. 3.) Slowly lower the handle down towards your side at chest level, squeezing your back and lat muscles on the way down, and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Single-Leg Curl

Steps : 1.) Start by setting up a single leg curl machine with the amount of weight that you would like to perform for this exercise. 2.) Lay with your face down on the machine and the padding just above your ankles. 3.) Squeeze your hamstring and curl the weight up with one of your legs, until you feel a stretch then hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Front Raise

A barbell front raise is an effective exercise for targeting the anterior deltoid muscles in your shoulders. Here’s a step-by-step guide on how to perform it correctly: Setup: Stand with your feet shoulder-width apart. Hold a barbell with both hands using an overhand grip (palms facing down). Your hands should be about shoulder-width apart on the bar. Starting Position: Stand straight with your arms extended downward, holding the barbell in front of your thighs. Your elbows should be slightly bent, and the barbell should be resting against your thighs. Execution: Engage your core muscles to stabilize your body. Lift the barbell in a controlled manner, keeping your arms straight (with a slight bend at the elbows) until it reaches shoulder height. Make sure to keep your back straight and avoid using momentum to lift the weight. Pause briefly at the top of the movement. Lowering the Barbell: Slowly lower the barbell back to the starting position in a controlled manner. Avoid letting the barbell drop quickly.

Prisoner Squat

Steps : 1.) Start by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Barbell Sumo Deadlift

Steps : 1.) To begin this exercise; start off with a weighted barbell on the ground and spread your feet very wide apart. 2.) Bend your knees and body and grip the barbell with one underhand grip and one overhand grip. 3.) Extend through with your hips and knees to drive the barbell up off the floor driving your hips into the bar. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

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 Elevated Row

Steps : 1.) Start by taking an elevated platform and placing it on top of the bench for a cable row machine. 2.) Sit down on the bench placing your feet on the foot rests in front of you, keeping your knees slightly bent and then lean slightly to grab the handle to perform the exercise. 3.) Slowly extend your arms and elbows back pulling the handle towards your lower chest, feeling a stretch within your lats and lower back. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Upper Chest Crossover

Steps : 1.) Start by setting up handles on a high cable pulley machine, standing in the middle of the machines, grabbing the handles with both of your hands and keeping them extended above your head. 2.) Slowly move your arms in a circular motion and bring them out in front of your body at head level. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bird Dog

Steps : 1.) Start by kneeling on all fours with your knees underneath your hips and your wrists under your shoulders. 2.) When in position, extend your right arm away from your body keeping in line with your shoulder and head while you extend your left leg away from your body at the same time. 3.) Hold onto this position for a few seconds then return back to the starting position and repeat but with your left arm and right leg. 4.) Repeat for as many reps and sets as desired.

Smith Machine Bent-Over Row

The smith machine bent over row exercise works on improve your posture and strengthening your upper back. Steps : 1.) Start by standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and good posture and then lean forward with your upper body until your chest is parallel to the floor. 2.) Grab onto the bar with a wide overhand grip, making sure that you keep your chest still and pull the bar up until it is almost touching your chest. 3.) Hold this position for a count, squeezing your back muscles, then return back to the starting position in a controlled manner. Tips : 1.) You don't have to use a lot of weight for this exercise to be challenging. 2.) Maintain good form for this exercise so that you don't sustain an injury.

Cable One-Arm Tricep Extension

The standing one arm low-pulley triceps extension exercise uses a cable machine to target and isolate the tricep muscles. Steps : 1.) Start by attaching a handle to a low cable pulley machine and standing with your back to the weight stack, and your feet shoulder width apart. 2.) With your left hand, reach behind you and grasp the handle. 3.) Place your right hand on your left elbow for support. 4.) Extend your left arm straight up towards the ceiling and then lower it to the starting position. 5.) Repeat and switch arms.

Pull-Up (Hammer Grip)

Steps : 1.) Stand in front of a assisted pull-up machine and grab the hammer grip section of the bar. 2.) Lift your feet up off of the floor and pull up slowly, squeezing your lats until your shoulders are level with your head. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

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.

Jump Squat

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 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.