Exercise Database

Machine Hammer Curl

Steps : 1.) Start by sitting on a bicep curl machine that has rotating handles. 2.) Rest your arms over the padding keeping them straight and grab onto the handles with a neutral (hammer) grip. 3.) Slowly elevate the handles up towards your shoulders, squeezing and isolating your biceps, and hold for a count. 4.) Return to the starting position. 5.) Repeat for as many reps and sets as desired.

Bodyweight Side Lunge

Steps : 1.) Start by standing up straight with a slight bend in your knees. 2.) Step out to your side with your left leg and squat down through your hips. 3.) Lower yourself towards the floor so that your front leg is parallel with the floor and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Upper Row

Steps : 1.) Start off by standing in front of a high pulley cable machine and grabbing it with a narrow grip. 2.) Keep your knees bent and shoulder width apart, slowly pull the bar back and down towards your pecs; making sure that your elbows bend in towards the sides as you bring the bar in to your chest. 3.) Hold this position for a few seconds then return back to the starting position and repeat for as many reps and sets desired.

Barbell Seated Press

Steps : 1.) Start seated at either the end of a flat bench or bench press set-up with your feet on the floor in front of you, holding a weighted dumbbell in front of your chest at shoulder level. 2.) Slowly elevate the barbell up and above your head, squeezing your shoulders on the push up, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Toe Touches

Steps : 1.) Start off lying down with your back flat on an exercise mat or the floor, your arms lying across your sides with palms facing down and legs touching each other as this is your starting position. 2.) Slowly raise your legs till they are pointing in the air and then move your arms out so that they are fully extended at a 45-degree angle 3.) Make sure to keep your back flat on the floor, touching your toes with your fingers and squeezing your abdominals in the motion. 4.) Repeat for desired sets and repetitions.

Cable Rope Deltoid Row

Steps : 1.) To begin this exercise; start off in the same position as a seated cable row in front of a cable machine. 2.) Taking an overhead rope, grab it with an overhand grip keeping your back straight and knees bent. 3.) Then pull the cable towards your chest bringing your elbows pushed out towards the sites holding on for a few seconds squeezing tightly. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Cable Standing Curl

Steps : 1.) Start by standing in front of a low pulley machine with a straight bar attached to it. 2.) Keeping your knees bent and back straight, grasp the bar with an underhand grip with your arms and hands extended. 3.) Make sure that you keep your upper arms tight up against your body and then slowly curl the bar up towards your chest until you feel tension on your biceps. 4.) Hold this position for a few seconds and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dynamic Chest Stretch

Steps : 1.) Start by standing up straight with your arms at your side and feet shoulder width apart. 2.) Extend your hands out in front of you palms together then quickly move your arms back as far as possible. 3.) Return back to the starting position quickly and repeat for as man reps and sets as desired.

Smith Machine Upright Row

A Smith Machine Upright Row is an exercise that targets the shoulders and upper trapezius muscles. Here's a step-by-step guide on how to perform it correctly: Set Up: Position the barbell on the Smith machine at a height that is just below your thighs when you are standing upright. Add the appropriate amount of weight to the barbell. Position Yourself: Stand with your feet shoulder-width apart. Grasp the barbell with an overhand grip (palms facing down), hands about shoulder-width apart. Stand straight with your core engaged and knees slightly bent. Starting Position: Unlock the bar from the Smith machine by rotating it or releasing the safety latches, depending on the machine model. Let the bar hang down in front of you with your arms fully extended but not locked out. Your shoulders should be relaxed, and the bar should be close to your thighs. Execution: Lift the barbell straight up towards your chin, leading with your elbows. Keep the bar close to your body. Your elbows should be higher than your forearms throughout the movement. Continue lifting until the bar reaches just below your chin or until your upper arms are parallel to the floor. Do not raise the bar too high as this can cause shoulder impingement. Lowering the Bar: Slowly lower the bar back to the starting position in a controlled manner. Ensure that you keep the tension in your shoulders and upper traps throughout the movement. Breathing: Inhale as you lift the bar up. Exhale as you lower the bar down.

Flutter Kick

The flutter kick exercise works and strengthens the hamstrings and the muscles on the back of the thigh. Steps : 1.) Start off in a prone position on the floor, resting your forehead on your hands that are out in front of you. 2.) While keeping both legs straight, raise one leg off the floor a few inches, lower and repeat on the opposite side. 3.) As you feel more comfortable with the movement, you can pick up the speed slightly, so you're not resting between reps. It should look similar to how your feet move up and down while swimming. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your back straight throughout this exercise and hips in contact with the floor.

Machine Inverted Row

Steps : 1.) Start by taking a barbell and placing it on a rack at about waist level. 2.) Position yourself underneath the bar, with full body resting on the floor. Grab the bar with a shoulder-width, overhand grip. Keep your body extended straight out with heels on the ground. 3.) Flex up with your elbows, pulling your chest towards the bar until you feel a stretch in your middle to 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.

Barbell Seated Tricep Extension

The barbell seated overhead triceps extension exercise uses a barbell to isolate the triceps. Steps : 1.) Start by sitting on a short back chair with your feet firmly placed on the floor and your back straight. 2.) Grab an EZ, Curl bar or barbell with a grip about 6 inches apart. 3.) Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head. 4.) Hold this position for a count. 5.) Return to starting position and repeat for as many reps and sets as desired.

Cable Incline Bicep Curl

Steps : 1.) Start by setting up an incline bench in between two low pulley cable machines with handles attached to each machine. 2.) Sit with your back flat on the incline bench with each hand holding onto the cables and your feet flat on the floor. 3.) Keep your arms outstretched then slowly curl the cables in towards your chest, isolating your biceps, and hold for a count. 4.) Return back to the starting position and repeat for as many reps and set as desired.

Barbell Spider Curl

The spider curl exercise utilizes the straight side of a preacher bench to increase the range of motion of the exercise. Steps : 1.) Start off by taking a preacher bench and turning it around so that you are leaning up against the angled side. 2.) Grab onto a barbell with a palms up close grip, then lean up against the bench and lower the bar on the flat side and fully extend your arms. 3.) Slowly curl the bar up, isolating the biceps, until they touch your forearms. 4.) Hold onto this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Incline Lateral Raise

Steps : 1.) To begin this exercise; start off lying sideways on an incline bench with a dumbbell in one hand and the other pushing the shoulder up against the bench. 2.) Keep the dumbbell rested next to your pelvis and perform a lateral raise so that the dumbbell is overhead pressed and pointing at the ceiling. 3.) Hold onto this position for a few seconds. 4.) Return back down to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Machine Single-Leg Calf Press

Steps : 1.) Start by setting up the leg press machine with the amount of weight that you would like to perform for this exercise. 2.) Sit down with your back flat on the padding behind you and placing one leg on the platform in front of you. 3.) Slowly lift the weight off of the rack and shift your foot down so that only the ball of your foot is rested at the very edge of the platform. 4.) Extend your heel down as far as possible, feeling a stretch and squeezing your calf, hold for a count then return back to the starting position. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dead Bug

Begin by lying flat on your back. Keep your back in its natural position without flattening it. This will help you do the dead bug in the most efficient and effective way. As you brace your abs, your back should be in its natural position with a slight curve in it. Keep in mind, you should be able to fit a few fingers under the curve in your back. Next, extend your arms. Raise your feet, knees and hips. To execute the movement, lower opposite arm and leg simultaneously. Repeat with the other arm and leg. Once you’ve finished your first arm and leg, lift and lower the other side. This ensures that you develop both sides of your abs and core evenly.

Dumbbell Seated Calf Raise

Steps : 1.) Start by sitting down on the end of a flat bench with a block or step positioned right in front of you, and hold a dumbbell on both of your legs. 2.) Dip your heels down towards the floor as far as possible as this will be your starting position. 3.) Keeping the dumbbells firmly pressed up against your knees, 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.