Exercise Database

Barbell Curl

The barbell curl is a basic bicep exercise that helps increase the size of the muscles. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and abs drawn in tight. 2.) Grab a barbell with a shoulder width underhand (palms up) grip, lowering your arms down to your thighs fully and bending slightly at your elbows as this will be your starting position. 3.) Slowly raise the bar towards your upper chest, squeezing your muscles and isolating the biceps. 4.) Hold this position for a count and then return back to the starting position. Tips : 1.) Refrain from swinging your hips or back during this exercise.

Machine Leg Curl (Prone)

Steps : 1.) Facing bench, stand between bench and lever pads. 2.) Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles. 3.) Raise lever pad to back of thighs by flexing knees. 4.) Lower lever pads until knees are straight. 5.) Repeat for the desired amount of reps and sets.

Pull-Up

Steps : 1.) Grab the bar with an overhand grip 2.) Lift your self up till your chin is above the bar. 3.) Pause for a few seconds. 4.) Lower yourself down slowly. 5.) Repeat for the desired amount of reps. Tips : 1.) For an increased workout, wear ankle weights or a weighted vest.

Dumbbell Alternating Hammer Curl

The alternate hammer curl exercise uses a hammering (up and down) motion to isolate the biceps and to build bigger arms. Steps : 1.) Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs drawn in tightly. 2.) Grab a dumbbell in each hand with your palms facing inward and extend your arms out at the sides of your body. 3.) While keeping your elbows locked in at your sides, slowly lift your left arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle. 4.) Hold for a count and return back to the starting position. 5.) Repeat the same steps with your right arm for as many reps and sets as desired. Tips : 1.) Refrain from turning your wrists during this exercise.

Machine Shoulder Press

The Machine Shoulder Press is a popular exercise targeting the upper back and shoulder muscles, particularly the deltoids, and can also engage the triceps and upper chest. Here’s a step-by-step guide on how to perform it correctly: Position Yourself: Sit on the seat with your back firmly against the backrest. Grip the handles with a pronated grip (palms facing forward) and your elbows bent at a 90-degree angle. Engage Your Core: Keep your feet flat on the ground. Engage your core muscles to stabilize your body throughout the movement. Press the Handles Upward: Exhale as you press the handles upward. Extend your arms fully, but do not lock your elbows at the top of the movement. Lower the Handles: Inhale as you slowly lower the handles back to the starting position. Control the movement to avoid letting the weights drop quickly.

Dip

Performing a bodyweight dip is an excellent way to build strength in the triceps, chest, and shoulders. Here’s how to do it correctly: Set Up: Position yourself between the parallel bars and grip them firmly with your hands, thumbs wrapped around the bars. Jump or step up so your arms are fully extended and supporting your body weight. Keep your arms straight and your legs crossed at the ankles if desired for stability. Starting Position: Maintain an upright posture with your chest up and shoulders back. Engage your core to keep your body stable. Executing the Dip: Lower your body by bending your elbows, keeping them close to your body. Lean slightly forward to engage your chest muscles more, or stay more upright to focus on your triceps. Continue lowering until your upper arms are parallel to the ground or your shoulders are just below your elbows. End Position: At the bottom of the movement, your elbows should be at about a 90-degree angle, and you should feel a stretch in your chest and triceps. Return to Starting Position: Push yourself back up by straightening your arms, bringing your body back to the starting position. Avoid locking your elbows at the top to keep tension on the muscles.

Cable Rope Face Pull

Steps : 1.) Start by facing a high pulley cable machine with either a rope or dual handles connected to the machine. 2.) Grab onto the handles and pull the weight directly towards your face, using your shoulders, and separating your shoulders as you pull the weights back. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Tricep Pushdown (V-Bar)

The triceps pushdown v-bar exercise uses the v-shaped bar to target the tricep muscle and build bigger arms. Steps : 1.) Start by standing in front of a cable machine and attaching a v-bar attachment to a high pulley. 2.) Grab onto the v-bar with an overhand (palms facing down) grip, keeping your abs drawn in tightly and back straight as this will be your starting position. 3.) Making sure that you keep your elbows in at your sides and push the bar straight down towards your thighs, until you feel a stretch in your tricep muscle. 4.) Hold this position for a count, isolating the tricep and then return back to the start. 5.) Repeat for as many reps and sets as desired. Tips : 1.) You are able to place one foot in front of the other for a better stance.

Dumbbell Fly

The Dumbbell Fly is a great exercise for targeting the chest muscles, particularly the pectoralis major. Here’s how to perform it correctly: Setup: Lie back on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip (palms facing each other). Extend your arms above your chest with a slight bend in your elbows. The dumbbells should be positioned directly above your shoulders. Starting Position: Keep your back flat against the bench and your head resting on the bench. Your arms should be extended but not locked, with a slight bend in your elbows to reduce joint strain. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lower the Dumbbells: Lower the dumbbells in a wide arc out to the sides, keeping the slight bend in your elbows throughout the movement. Continue lowering the dumbbells until your elbows are at or slightly below chest level. You should feel a stretch in your chest muscles. Press the Dumbbells: Reverse the motion, bringing the dumbbells back up in the same wide arc, keeping the slight bend in your elbows. Squeeze your chest muscles at the top of the movement, bringing the dumbbells back to the starting position.

Walking

Walking, a form of cardio exercise, can be performed outside or on a treadmill and focuses upon burning calories, strengthening the core and leg muscles and increasing overall endurance and stamina

Cable Rope Overhead Tricep Extension

The cable rope overhead triceps extension exercise works the tricep muscle by reaching behind your neck and helping build stronger and bigger arms. Steps : 1.) Start by standing with your feet shoulder-width apart, keeping your back straight and abs tightly drawn in. 2.) Grab and hold onto a rope extension with both hands with your palms facing up and raise the rope over your head as this will be your starting position. 3.) Slowly lower the rope attachment in an arc motion behind your head, feeling a stretch and isolating your tricep muscles. 4.) Hold this position for a count, then slowly raise the rope back up to the start. 5.) Repeat for as many reps and sets as desired.

Machine Hip Abduction

The hip abduction exercise works the muscles of the outer thigh and strengthens the leg muscles. Steps : 1.) Start by sitting on the machine and place your knees against the pads. 2.) Draw your abs in and abduct or move your thighs apart against the pads. 3.) Slowly return to the starting position and repeat.

Machine Reverse Fly

Steps : 1.) Start by adjusting the handles on a fly machine so that they are fully to the rear in place for reverse flys and positioning the seat so that the handles are at shoulder level. 2.) Grab the handles so that your hands are facing inwards and then pull your arms out to your sides and as far back as possible, contracting your rear deltoids. 3.) Keep this motion until you feel a stretch in your shoulders then hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Seated Row

Steps : 1.) Start off sitting on a fixed row machine, grabbing the handles in front of you so that your arms are in a full extension and chest is up against the pad in front of you. 2.) Slowly contract your back muscles moving your shoulder blades with your arms and pull back on the machine. 3.) Hold as you reach a peak position and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Incline Curl

The incline dumbbell curl exercise uses an incline bench to change your body's position as you perform the bicep curl exercise. Steps : 1.) Start by taking an incline bench and adjusting it to a 45-degree incline angle, then grabbing dumbbells in each and sitting down with your back against he bench with your feet rested on the floor in front of you. 2.) Once in position let your arms hang down at your sides and while keeping your elbows straight, raise the dumbbells up towards your head, squeezing your biceps on the way up. 3.) In the top position, hold for a count and then return back to the starting position. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Machine Bench Press

The bench press machine exercise targets the chest muscles and offers more stability for people new to the exercise. Steps : 1.) Start by adjusting a bench press machine so that when you sit at the machine, the bars are positioned at chest height. 2.) Place your hands upon the bars and place your feet flat on the foot rests in front of you as this will be your starting position. 3.) Press out, by extending your arms out as far as possible, in a slow and steady motion until you feel a stretch in your tricep muscles. 4.) Hold this position for a count then return back to the start. 5.) Repeat for as many reps and sets as desired.

Machine Seated Calf Raise

The seated calf raise exercise is one of the simplest and most effective calf workouts. Steps : 1.) Start off sitting at a calf raise machine, putting the balls of your feet on the footpad and your thighs under the leg pad above your knees as this will be your starting position.. 2.) Unlock the bar and slowly raise your toes up as high as possible, feeling a stretch in your calf muscles. 3.) Once you reach the top position, hold for a count then return back to the start. 4.) Repeat for as many reps and sets as desired.

Push-Up

The push-up is a fundamental bodyweight exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core and other stabilizing muscles. Here's a step-by-step guide on how to perform a standard push-up: Starting Position: Hand Placement: Place your hands on the ground, slightly wider than shoulder-width apart. Body Alignment: Extend your legs straight behind you, with your feet together or slightly apart. Your body should form a straight line from your head to your heels. Engage Your Core: Tighten your core muscles to keep your body straight and avoid sagging in the lower back. Lowering Phase: Inhale as you bend your elbows and lower your body toward the ground. Keep your elbows at about a 45-degree angle to your body. Lower yourself until your chest nearly touches the ground, while maintaining a straight body line. Pushing Phase: Exhale as you push through your palms to straighten your arms and lift your body back to the starting position. Keep your core engaged and your body in a straight line throughout the movement.