Exercise Database

EZ Bar Close Grip Curl

The EZ bar close grip curl uses an ez bar to isolate the bicep muscles. Steps : 1.) Start by standing up straight with your feet shoulder width apart, knees slightly bent and abs drawn in. 2.) Grab an EZ bar with an underhand close grip on the inner-most part of the bar. 3.) Extend your arms fully against your thighs. 4.) Keeping your elbows straight, raise the bar towards your chest, squeezing your biceps as much as possible. 5.) Pause for moment and then return to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

Kettlebell One-Arm Swing

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then use the force to drive the kettlebell out and in front of your chest. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Cable One-Arm High Curl

Steps : 1.) Begin by standing sideways next to a high pulley machine, arm extended out at about shoulder height and gripping the handle with one of your hands. 2.) Slowly curl the cable towards your head, isolating the bicep until you feel tension, and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Smith Machine Split Squat

Steps : 1.) Begin in a lunge position underneath a smith machine bar with one foot in front and one foot in the back. 2.) Release the bar off of the guides and slowly lower it until your thighs are parallel to the floor. 3.) Hold this position for a count and then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

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

Bench Hip Thrust

Steps : 1.) Begin by laying with your back on a flat bench with your feet hanging off one end and grabbing the bench above your head. 2.) Keep your feet and knees together and then slowly bring them up towards the ceiling keeping them pointed straight up. 3.) While your legs are pointed straight up, thrusts your hips up off of the bench then slowly low back down to the bench. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Lateral Raise

Steps : 1.) To begin this exercise; start off by holding a dumbbell in one hand and standing straight up next to an incline bench. 2.) Have the dumbbell resting on your side next to your pelvis. 3.) Take the dumbbell and raise it with your arm until it is at shoulder height and parallel to the floor. 4.) Return the dumbbell back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Machine Assisted Chin-Up

Steps : 1.) Start by setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you with an underhand, palms facing toward you, grip and lift yourself up towards the ceiling. 3.) Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Wrist Curl

Steps : 1.) Start by sitting on a flat bench holding a dumbbell in each hand. 2.) Lift the dumbbells up and place your forearms on your knees with palms facing up and the weights extended over your knees. 3.) Once in position slowly curly your wrist upwards until you feel a tension in your forearm muscles. 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 Pallof Press with Rotation

Steps : 1.) Start off by connecting a cable to a high pulley cable machine at shoulder height level and stand to the side of the machine, grasping the cable with both hands. 2.) Slowly pull the cable in towards your chest and squeeze your pecs, hold this position for a count then push the cable back out in front of your chest. 3.) Then, while squeezing your abs, twist through your hips in the opposite direction of the machine so that you get a full rotation and feel a stretch in your abdominals. 4.) Return back to the starting position and repeat for as many reps and sets as you desire.

Yoga

Yoga is a form of exercise that uses slow movements and stretching to increase flexibility, balance and is even good for relieving stress and relaxing.

Superman

The superman exercise is great for the lower stretching and strengthening back and core muscles. Steps : 1.) Start by lying flat on your stomach with your arms stretched out in front of you. 2.) Slowly raise your arms and legs up off of the floor and hold onto this position for a few seconds until you feel a tight stretch in your core and back muscles. 3.) Return back to the starting position.

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.

Cable Wrist Curl

Steps : 1.) Sit down on the bench with your arms resting on your thighs. 2.) Grab the bar attached to the cables. 3.) Pull the bar towards your chest while keeping your elbows on your thighs. 4.) When the bar is held to your chest hold for a few seconds before letting back down. 5.) Repeat for the desired amount of reps and sets.

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 Rear Deltoid Row

The Dumbbell Rear Deltoid Row is a great exercise for targeting the rear deltoids, upper back, and improving shoulder stability. Here’s how to perform it correctly: Bench-Supported Version: Place your left knee and left hand on a bench for support. Hold a dumbbell in your right hand with a neutral grip (palm facing in). Keep your right foot on the ground for balance and your torso parallel to the floor. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Pull the dumbbell in your right hand up and out to the side, leading with your elbow. Keep your elbow slightly bent. Squeeze your shoulder blade toward your spine as you lift the dumbbell. Pause: Briefly pause at the top of the movement, focusing on squeezing your rear deltoids and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbell in your right hand back to the starting position in a controlled manner.

Jackknife Sit-Up

The Jackknife Sit-Up is an effective exercise that targets the core, including the rectus abdominis and obliques, as well as engaging the hip flexors. This exercise combines elements of both a sit-up and a leg raise, providing a challenging and comprehensive core workout. Here’s how to perform the movement correctly: Starting Position: Lie flat on your back on an exercise mat. Extend your arms straight back behind your head, keeping them close to your ears. Extend your legs straight out in front of you, keeping them close together. Execution: Tighten your core muscles to prepare for the movement. Lift your arms and legs simultaneously, bringing them towards each other. Aim to touch your hands to your feet or shins at the top of the movement. Exhale as you lift your arms and legs. Top Position: At the peak of the movement, your body should form a "V" shape, with your arms reaching towards your feet and your legs lifted off the ground. Hold this position briefly, ensuring your core is fully engaged. Returning to Start: Slowly lower your arms and legs back to the starting position, maintaining control throughout the movement. Inhale as you lower your arms and legs.