Exercise Database

Smith Machine Bulgarian Split Squat

Steps : 1.) Start by taking a flat bench and moving it around 2 feet behind the smith machine and then set the barbell at the proper height on your shoulders behind your neck. 2.) Take the barbell and lift off of the rack positioning one of your legs up on the flat bench and lower your knee close to the floor until your knee forms a 90-degree angle. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Cable Deadlift

Steps : 1.) Start by attaching a bar to a low pulley cable machine and standing in front of it with your feet shoulder width apart and back straight. 2.) Bend down and grab the bar with an overhand grip and slowly lift the bar up towards upper thigh level, keeping your back, arms and legs straight through the motion. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets desired.

Push-Up (Close Hand)

Steps : 1.) Start laying on the floor in a push-up position with your feet extended out behind you and your hands shoulder width apart. 2.) Slowly walk your hands inward so that your fingertips and your thumbs are touching and creating almost a diamond shape or as close together as possible. 3.) Lower yourself towards the ground until your chest almost touches the floor and hold. 4.) Return back to the starting position squeezing your chest on the way back up. 5.) 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

Elevated Push-Up

Steps : 1.) Start in a push-up position with a flat bench positioned behind your feet. 2.) Elevate your feet and place them either in the middle of the bench or at the edge of it (depending on the position of the bench) so that your body is elevated off of the floor. 3.) Slowly lower yourself down towards the ground until your chest almost touches the floor and you feel tension in your muscles. 4.) Hold this position for a second then return back to the starting position, pushing up with your pecs and squeezing your chest on the way up. 5.) Repeat for as many reps and sets as desired.

Bench Leg Raise (Supine)

Steps : 1.) Begin in a supine (on your back) position on a flat bench. 2.) Raise your legs up in the air while keeping them together. 3.) Extend them till they are straight up in the air pointing towards the ceiling. 4.) Slowly bring back your legs to a flat position. 5.) Repeat for the desired amount of reps.

Hack Squat (Reverse Position)

Steps : 1.) Start by setting up the hack squat machine with the amount of weight that you would like to perform for this exercise and then place yourself with your chest flat on the pad and shoulders up against the shoulder rests. 2.) Push up with your body to remove the weights up off of the stacks and place your arms on the side handles as this will be your starting position. 3.) Slowly lower the weight down until your thighs create right angles with 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 Hammer Curl to Press

The dumbbell hammer curl to press is a compound exercise that targets multiple muscle groups, primarily the biceps, shoulders, and triceps. Stand up straight with a dumbbell in each hand, palms facing towards the body. Keep your feet shoulder-width apart for stability. Ensure your core is engaged and your back is straight. Begin by performing a standard dumbbell hammer curl. Exhale and slowly bend your elbows, curling the weights upwards towards your shoulders. Keep your upper arms stationary and only move your forearms. Contract your biceps at the top of the movement, then slowly lower the dumbbells back down to the starting position while inhaling. Once you've completed the hammer curl, instead of lowering the dumbbells completely, press the dumbbells overhead by straightening your arms. Extend your elbows fully without locking them at the top of the movement. Keep your core engaged and avoid overarching your lower back. Pause briefly at the top of the movement, feeling the contraction in your shoulders and triceps. In a controlled manner, lower the dumbbells back down to the starting position by bending your elbows and bringing the weights back to shoulder height. Complete the desired number of repetitions, ensuring proper form and control throughout the exercise.

Pelvic Tilt to Glute Bridge

Steps : 1.) Start by laying with your back on a mat with your feet flat on the floor and your heels directly underneath your knees. 2.) Slowly lift up through your tailbone and bring your torso up to the ceiling so that you stretch out your lower back. 3.) As soon as you feel tension in your lower back, hold for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as long and as many reps as desired.

Weighted Trunk Rotation

Steps : 1.) Stand straight up with your feet shoulder width apart and holding a weight plate in your arms up against your chest. 2.) Rotate your torso to the right without twisting your feet, then rotate your body to the left and contract your abs. 3.) Repeat for as many reps and sets as desired.

Band Cross-Over

The exercise band cross-over, often referred to as the resistance band crossover, is a great exercise for targeting the chest muscles. Here's a step-by-step guide on how to perform it: Setup: Attach the resistance bands to a sturdy anchor point at chest height. Ensure the bands are securely fastened to prevent any accidents. Starting Position: Stand facing away from the anchor point with a handle in each hand. Step forward to create tension in the bands. Your arms should be outstretched to the sides with a slight bend in your elbows. This is your starting position. Body Position: Position your feet shoulder-width apart. You can place one foot slightly forward for better balance. Engage your core muscles to keep your body stable and maintain a straight posture. The Movement: Exhale as you bring the handles together in front of you in a hugging motion, keeping a slight bend in your elbows. Your hands should meet in front of your chest, with palms facing each other or slightly downward. Hold the position for a brief moment, squeezing your chest muscles. Return to Start: Inhale as you slowly return your arms to the starting position, maintaining control and tension in the bands throughout the movement.

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.

Machine Single-Leg Curl

Steps : 1.) Sit down on leg curl machine with one of your legs rested on top of the curling pad and the other off to the side. 2.) While keeping your upper body still and other leg in place, slowly curl the pad down as far as possible, squeezing your quads and hamstrings. 3.) Hold for a count when you feel as stretch and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell 3 Way Shoulder Raise

This dumbbell exercise works all three heads of the deltoid muscle. Begin in a standing position with feet hip-width apart and a dumbbell in each hand. Perform a side lateral raise for desired repetitions or time. Next, perform a front raise. Lastly, perform a hip hinge and hold the position, then execute the final movement, a rear raise, also known as a reverse fly. Focus on keeping the core engaged throughout the entire exercise. Make sure in the first two phases you do not lean back or use momentum to raise the dumbbells. Perform for a desired number of repetitions. When the total repetitions become easy, increase the weight of the dumbbells by 5 percent.

Dumbbell Rotational Curl

Steps : 1.) Begin by standing up straight with a dumbbell in each hand and your feet flat on the floor. 2.) Slowly curl on of the dumbbells up towards your shoulders. 3.) While curling it up, rotate the dumbbell from a neutral position to an underhand position and 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.

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.

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.