Exercise Database

Dumbbell Hamstring Curl

Steps : 1.) Start by setting up an elevated flat bench on either a block or step and making sure that your resting point is secure. 2.) Lie face down on the bench, placing a dumbbell at the lower end of the bench so that you will be able to grab it in between your feet, and that your knees are at the edge of the bench. 3.) Pick the dumbbell up off of the floor with your feet, keeping your legs fully extended, and slowly curl the dumbbell up towards your buttocks by bending your knees. 4.) Hold for a count when you feel a stretch in your hamstrings then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Leverage Machine Shrug

Steps : 1.) Start by loading the leverage machine with the amount of weight you would like to use for this exercise and then place yourself in between the handles. 2.) Grab the handles with a firm grip, then lower your body through your hips, lean forward and keep your chest up. 3.) Extend your body through the floor, pushing with your hips and knees as you rise to a standing position, making sure to keep your arms straight through the motion and your shoulders back. 4.) Slowly raise the weight by performing shoulder shrugs and bringing them up to your ears. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Hack Calf Raise

Steps : 1.) Start by setting up a hack squat machine with the amount of weight that you would like to perform for this exercise, laying with your chest flat on the pad and shoulders rested underneath the shoulder pads. 2.) Stand on the platform and push the weight up off of the rack and hold onto the hand rests as this will be your starting position. 3.) While keeping your legs straight, slowly raise your heels up off of the floor as far as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Press (Close Grip)

Steps : 1.) Start by laying with back on a flat bench, feet in front of you and holding a dumbbell in each hand elevated above your chest. 2.) Slowly lower the dumbbells to your chest, keeping them close together, without touching and hold for a count. 3.) Return 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.

Leg Pull-In

Steps : 1.) To begin the exercise, have your back flat on the floor and legs extended with palms down by your side. 2.) Take your knees and curl up, pulling your thighs toward your chest as you exhale. 3.) Once your knees have hit the chest level, squeeze your abs and hold for a few seconds. 4.) Release your contraction and return back to the starting position inhaling down. 5.) Repeat this exercise for as many repetitions as needed.

Weight Plate Rotation

Steps : 1.) Lie on a mat or on the floor. 2.) While sitting up extend your knees out with a slight bend. 3.) Your feet should be a few inches off the ground. 4.) Grab a plate and rotate from one side of your chest to the other side while maintaining your body position. 5.) Repeat for the desired amount of reps.

Cable One-Arm Row

Steps : 1.) Start by setting up a handle on a low pulley cable machine and grab the handle with one hand in an overhand grip. 2.) Keep your knees slightly bent and back straight, then pull the handle in towards your side, squeezing with your back and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Glute Kickback

Steps : 1.) Start by setting up a standing glute kickback machine by adjusting the leg padding on the machine then place the padding underneath one of your knees. 2.) Grab onto the bars and stand with a bend in your knees, then slowly push your leg behind you, extending back as far as you can, squeezing your glutes and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Wrist Curl (Palms Up)

Steps : 1.) Start out by placing the barbell on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Use your hands to grab the barbell and bring it up so that your forearms are resting against your thighs with palms upward. 4.) Start out by curling your wrist upwards and exhaling. 5.) Slowly lower your wrist back down to the starting position while inhaling. 6.) Repeat for the desired amount of repetitions and sets. Tips : 1.) Refrain from moving your forearms during this exercise.

Cable Dual Overhead Curl

The cable overhead curl exercise helps isolate and define the biceps. Steps : 1.) Start off by attaching a stirrup handle to each side of two high pulley cable machines and grab the handles with an under-hand grip (palms up), standing in between the machines with your feet shoulder width apart as this will be your starting position. 2.) Once in position extend your arms out to your sides, keeping your elbows steady and then slowly curl your biceps towards the side of your head, isolating and squeezing the biceps. 3.) Hold this position for a count while squeezing your biceps and then return back to the starting position.

Sumo Squat

The Sumo Squat is a variation of the traditional squat that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. Here's how to perform it: Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward. The wider stance is characteristic of the sumo squat and helps emphasize the inner thigh muscles. Position a barbell on the floor in front of you. You can use either a standard barbell or a specialized squat bar depending on your preference. Bend at your hips and knees to lower your torso and grasp the barbell with an overhand grip, hands placed slightly wider than shoulder-width apart. Engage your core muscles to stabilize your spine and keep your chest up throughout the movement. Your back should be straight, and your shoulders should be pulled back. Keeping your chest up and your back straight, lower your body by bending your knees and pushing your hips back. Descend until your thighs are parallel to the ground or as low as you can comfortably go while maintaining good form. Your knees should track in line with your toes. Push through your heels to drive yourself back up to the starting position. Keep your chest up and your back straight as you rise. Fully extend your hips and knees at the top of the movement, squeezing your glutes at the top. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Dumbbell Alternating Preacher Curl

Steps : 1.) Start by sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. 2.) Hold the dumbbells with your palms facing towards you and let the weights fully extend out in front of you. 3.) Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Tricep Push-Up

The close triceps pushup exercise is a version of the push up that isolates the tricep muscles. Steps : 1.) Start by kneeling down on the floor or a mat, placing your hands with thumbs together and raise your body up on your toes. 2.) Draw your abs in and keep your back and neck in a straight line. 3.) Slowly lower your body towards the floor until you are nearly touching the ground. 4.) In a controlled manner raise your body back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Pull Through

Steps : 1.) To begin this exercise; start off standing only a few feet from the cable machine holding the rope in between your legs just underneath your glutes. 2.) Then take the rope, keeping your knees slightly bent, pull the rope through with only the use of your hips. 3.) Refrain from using your shoulders or arms to pull. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Incline Bench Press (Hammer Grip)

The Dumbbell Incline Bench Press with a hammer grip is a variation of the traditional incline bench press that targets the upper chest, shoulders, and triceps. Here’s a step-by-step guide to performing this exercise correctly: Set Up: Adjust the incline bench to an angle of around 30 to 45 degrees. Sit on the bench with your back flat against the backrest and your feet planted firmly on the ground. Grab the Dumbbells: Hold a dumbbell in each hand with a neutral grip, also known as a hammer grip. Your palms should be facing inward towards each other, and your thumbs should be pointing forward. Starting Position: Lie back on the bench, bringing the dumbbells up to shoulder level with your arms extended. Your elbows should be bent, and your upper arms should be perpendicular to the ground. Executing the Press: Press the dumbbells upward in a controlled manner, extending your arms fully. Keep your wrists straight throughout the movement. As you press the dumbbells up, focus on squeezing your chest muscles. End Position: At the top of the movement, the dumbbells should be directly above your shoulders, and your arms should be fully extended but not locked out. Return to Starting Position: Lower the dumbbells back down in a controlled manner until they are at shoulder level again. Keep your elbows slightly bent to maintain tension on the chest muscles. Avoid letting the dumbbells drop too quickly.

Bench Push-Up

Steps : 1.) Start by setting up a bench horizontally getting yourself in a push-up position so that your arms are extended, in a shoulder-width position on the floor with your feet extended behind you with toes on the bench. 2.) Slowly lower your body down towards the bench so that your chest is almost touching then hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Arm Circles

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms extended out to your sides so that you create a "T" shape and should be parallel to the floor. 2.) Slowly make circles with your arms feeling a stretch in your shoulders as you continue to rotate in a circular motion. 3.) Continue this motion for 10 to 20 seconds then return to the starting position. 4.) Repeat for as many reps and sets as desired.