Exercise Database

Cable Pulldown Bicep Curl

Steps : 1.) Start by sitting on a lat pulldown machine, with your knees underneath the padding, feet flat on the floor and hands gripping the bar with a close underhand grip. 2.) Slowly curl the bar down and behind your head, isolating your biceps, and hold for a count. 3.) Then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Plank with Shoulder Taps

The Plank with Shoulder Taps is a variation of the standard plank exercise that adds an element of instability and upper body engagement by incorporating shoulder taps. Begin by getting into a plank position on the floor. Place your hands directly beneath your shoulders, with your body forming a straight line from your head to your heels. Engage your core muscles to stabilize your body. Your elbows should be straight but not locked, and your feet should be hip-width apart. Once you're in the plank position, lift one hand off the floor and touch the opposite shoulder. Return your hand to the starting position and then repeat the movement with the other hand, touching the opposite shoulder. Keep your hips and torso as stable as possible throughout the movement. Try to minimize any swaying or rotation of the body. Continue alternating shoulder taps for the desired number of repetitions or time duration. Focus on maintaining proper plank form throughout the exercise. Keep your body in a straight line and avoid letting your hips sag or lift up too high. Keep your core muscles engaged throughout the movement to provide stability and support. Try to minimize any rocking or shifting of your body as you tap your shoulders. Keep your movements controlled and deliberate. If you find it challenging to maintain balance, you can spread your feet slightly wider apart to create a more stable base. Remember to breathe steadily throughout the exercise. Inhale deeply through your nose and exhale through your mouth, maintaining a consistent breathing rhythm.

Kneeling Hip Flexor

Steps : 1.) Begin by kneeling on the ground or mat keeping one knee on the floor and the opposite knee bent and foot flat on the floor. 2.) Tighten up on your glutes and then do a pelvic tilt rocking on your back leg and hold for 15 to 30 seconds. 3.) Switch legs and repeat.

Dumbbell Decline Press

Steps : 1.) Start off by laying down on an decline bench with your feet flat on the floor or in foot holder, holding a dumbbell in both hands with arms extended straight over your chest. 2.) Then slowly lower your arms until they at about shoulder, keeping a 90-degree angle in your arms until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Seated Floor Hamstring Stretch

Steps : 1.) Start by sitting on a mat with one foot extended out in front of you, toes pointed towards the ceiling, and the other leg bent inwards against the opposite leg's inner thigh. 2.) Slowly lean forward and reach for your extended ankle until you feel a stretch in your hamstring. 3.) Hold this position for 15 to 30 seconds and then return back to the starting position. 4.) Repeat for as many reps, sets and duration as you desire.

Dumbbell One-Arm Wrist Curl (Pronated)

Steps : 1.) To begin this exercise; take one dumbbell and sit down on the edge of a flat bench and keep your feet on the floor. 2.) Take the dumbbell, bring it up so that your forearm is up, rested on your knee and the palm of the hand is facing down. 3.) Curl the dumbbells up, through your wrist so that you feel a stretch in your forearm, and then lower them back down in a repeated motion. 4.) Keep your arm and knee still during the exercise. 5.) Repeat this exercise for as many repetitions as needed. 6.) Switch arms and repeat for as many reps and sets as desired.

Dragon Flag

Steps : 1.) Start by laying on a decline or flat bench and grabbing the end of it behind your head with both hands. 2.) Squeeze and create tension throughout your body so that you are able to feel your muscles and abdominals tighten 3.) Then from the starting position swing your feet upward so that your body is almost vertical or completely vertical. 4.) Keep your abdominals tight and your entire body as straight as possible as you are pointed up in the air. 5.) Hold this position for as long as possible, squeezing your muscles and abs as much as you can. 6.) Once you complete your rep, slowly lower your feet towards the floor in a controlled manner. 7.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Preacher Hammer Curl

Steps : 1.) Start by setting up a preacher bench and then position yourself behind the bench, with a dumbbell in one hand rested over the bench and feet flat on the floor. 2.) Hold the dumbbell in a neutral grip with your palms facing inward, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Split Squat

A split squat is a lower body exercise that works one leg at a time. Start with your feet hip-width apart. Place your right foot forward and the left foot behind your body. Keep your hands on your hips. Keep your back straight and lower your left knee (back leg) toward the floor. Try to get the knee of your front leg to a 90-degree angle and keep your front knees behind your toes. Before the left knee (back leg) touches the floor, press down on your right foot to pull back on the right knee. Then return to the starting position.

Cable Reverse Grip Tricep Extension

Steps : 1.) Begin by attaching a bar to a low pulley cable machine and then lie with your back on an inline bench with your feet flat on the floor. 2.) Grab the bar and hold it just over your eyes with your arms extended and elbows bent. 3.) Begin to bend your elbows straight out and extend the bar out straight in front of you until you feel a stretch in your triceps. 4.) Hold this position for a count and return back to the start. 5.) Repeat for as many reps and sets desired.

Bodyweight Step-Up

Steps : 1.) Start by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and step up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

One-Arm Hang

Steps : 1.) To begin this exercise; start off with one hand grabbing onto a pull-up bar with your palms facing outwards. 2.) Keep your feet flat on the floor and put all of the weight upon your hand holding for 15 seconds. 3.) Repeat this exercise for as many repetitions as needed.

Pendlay Row

Performing a Pendlay row involves several steps to ensure proper form and effectiveness: Begin by standing with your feet about shoulder-width apart, knees slightly bent, and your torso angled forward at around 45 degrees. Hold a barbell with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Your arms should be fully extended and perpendicular to the floor. Engage your core muscles to stabilize your spine and maintain a flat back throughout the movement. Keep your chest up and your shoulders down and back to avoid rounding or hunching forward. With controlled movement, pull the barbell up towards your lower chest by retracting your shoulder blades and bending your elbows. Keep the bar close to your body throughout the movement to maximize back engagement. Hold and Squeeze: Once the barbell reaches your lower chest, hold the position for a brief moment and focus on squeezing your back muscles to maximize contraction. Lower the barbell back down to the starting position in a controlled manner, fully extending your arms without allowing the weight to touch the ground. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Dumbbell Seated Press (Palms In)

Steps : 1.) Start by sitting at the end of a flat bench with your feet on the floor in front of you, holding a dumbbell in each arm at shoulder level, palms facing in, next to your head. 2.) Slowly elevate your arms up and above your head, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Parallel Bar Hip Flexion

Steps : 1.) Start by stepping in between parallel bars and placing your arms on the rests allowing your legs to hang and extend down below you. 2.) As soon as you are in position, bring your knees towards your chest in a diagonal direction, holding near the top contracting your abs for a few seconds before returning back to the starting position. 3.) Repeat in the opposite direction for as many reps and sets desired.

Kettlebell Sumo High Pull

Steps : 1.) To begin this exercise; start off by taking a kettlebell and keeping it in between your legs. 2.) Bend down as you would in a normal squat position but lower until you are in a sumo stance. 3.) Keeping your back and chest straight while bending your knees, pick up the kettlebell and extend your hips up while pulling the kettlebell upward. 4.) Raise your elbows in the process until they are at shoulder level 5.) Hold for a few seconds and return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Dumbbell Incline Tricep Extension

Steps : 1.) Start by sitting your back flat on an incline bench with your feet on the floor in front of you, holding a dumbbell on your legs. 2.) Elevate the weight above your head as this will be your starting position. 3.) Slowly lower the dumbbell behind your head as far as possible by extending both arms and squeeze your triceps. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Bench Press

The dumbbell one arm bench press is a very advanced exercise that is mostly used by body builders and power lifters to build stronger pectoral muscles. Steps : 1.) Start off lying with your back flat on the bench with your feet placed firmly on the floor in front of you. 2.) Grab a dumbbell in one hand and bring it up to the side of your chest as this will be your starting position. 3.) Once in position, extend your arm straight out in front of you, pressing the dumbbell up until your arm is straight, elbow is locked and you feel a stretch in the chest muscle. 4.) Hold this position for a count and then in a controlled motion, lower the weight back down to the starting position. 5.) Switch arms and repeat for as many reps and sets as desired.