Exercise Database

Weighted Bench Dip

Steps : 1.) Sit on inside of one of two benches placed parallel, slightly less than leg's length away. 2.) Place hands on edge of bench. Straighten arms, slide rear end off of edge of bench and position heels on adjacent bench with legs straight. 3.) Perform a dip lowering your self while inhaling. 4.) Lift your self back up and exhale at same time. 5.) Repeat for the desired amount of reps.

Cable Behind the Back Wrist Curl

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Weight Plate Reverse Curl

The reverse plate curl exercise uses free weight plates to isolate the bicep and build bigger arms. Steps : 1.) Start by standing with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab a plate in your hands with an overhand (palms down) grip at the 11:00 and 1:00 o'clock position. 3.) Keeping your elbows and arms at your side, curl the slowly up towards your head, squeezing and isolating the bicep muscle. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on a bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Bent-Over Lateral Pulley

Steps : 1.) Start by setting up handles on two low pulley cable machines and positioning yourself in between the machines with feet shoulder width apart. 2.) Bend down with your upper body, keeping your lower body still, so that your back is parallel with the floor. 3.) Grab each handle with the opposite hand and bring it in towards your chest, keeping arms crossed. 4.) Slowly let your arms extend outward, feeling a stretch in your shoulders and squeeze. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Kettlebell Figure Eight

Steps : 1.) To begin this exercise, take one kettlebell and place it between your legs, bending over and pressing your glutes out, keeping your back flat. 2.) Take the kettlebell and pass it between the legs to your other hand that is behind the legs. 3.) Repeat this motion with a figure eight motion. 4.) Repeat this exercise for as many repetitions as needed. 5.) You can also alternate the direction of which the kettlebells are passed between the legs.

Bicep Stretch

Steps : 1.) Start by standing up straight, extending your arms behind you and grabbing your hands together behind your back. 2.) Slowly raise your arms, turn your hands so that your palms are facing outward, and feel a stretch in your bicep. 3.) Hold for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and duration as desired.

Barbell Squat (Wide Stance)

The barbell wide stance squat exercise is a version of the squat that uses a wider stance to isolate the inner thigh muscles Steps : 1.) Start by lifting a barbell off of a weight rack and position it on your shoulders. 2.) Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out. 3.) Draw your abs in descend slowly by bending at the knees and hips in a squatting motion. 4.) Lower yourself as far as you can control without letting your body shift towards your toes. 5.) Pause in the downward position and slowly return upright to the starting position. 6.) Repeat for as many reps and sets as desired. Tips : 1.) By using a pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar.

Knees to Chest Hug

Steps : 1.) Start by laying with your back on a mat and knees pulled up towards your chest. 2.) Then place your arms underneath your knees and pull them towards your shoulders, feeling a stretch in your lower back and glutes. 3.) Hold this position for 15 to 30 seconds then return back to the starting position. 4.) Repeat for as many reps and duration as desired.

Dumbbell Incline Bench Press (Palms in)

Steps : 1.) Start by laying with your back flat on a incline bench with your feet rested on the floor and holding a dumbbell in each hand. 2.) Keep the dumbbells rested at your chest as you get yourself into position, holding onto them with a neutral grip. 3.) Extend your hands above your chest and squeeze so that you feel a stretch in your pecs, then hold for a count. 4.) Then slowly return the dumbbells at the sides of your chest. 5.) Repeat for as many reps and sets as desired.

Barbell Kneeling Wrist Curl (Palms Down)

Steps : 1.) Start by picking up a barbell while kneeling over a bench. 2.) With your palms facing downwards flex each forearm by lifting and lowering the barbell with only your wrist. 3.) Exhale while raising your wrist. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps.

Trap Bar Shrugs

The trap bar shrug is an effective exercise for targeting the trapezius muscles and improving shoulder stability. Begin by standing inside the trap bar, with your feet hip-width apart or slightly wider. Ensure that the trap bar is centered with your body and that your grip on the handles is comfortable. Grasp the handles of the trap bar with a neutral grip (palms facing each other). You can adjust your grip width based on your comfort level, typically shoulder-width apart or slightly wider. Stand tall with your shoulders pulled back and your chest up. Keep a slight bend in your knees and maintain a straight line from your head to your hips throughout the exercise. Exhale as you elevate your shoulders towards your ears in a shrugging motion. Focus on contracting the trapezius muscles at the top of the movement. Avoid rolling your shoulders forward or rounding your upper back. Keep the movement controlled and within a comfortable range of motion. Hold the contracted position at the top of the movement for a brief moment, emphasizing the peak contraction in your trapezius muscles. Squeeze your shoulder blades together as you hold the top position to maximize muscle engagement. Inhale as you slowly lower your shoulders back down to the starting position. Keep the movement controlled and avoid letting the weight drop abruptly. Perform the desired number of repetitions, focusing on proper form and controlled movements.

Weight Plate Neck Flexion (Supine)

Steps : 1.) To begin this exercise; start off by lying face up with your back on a flat bench holding a weight plate in front of your head. 2.) With the plate rested on the front your head, slowly lower your neck down squeezing your shoulders and keeping the plate pressed lightly to the head. 3.) Then return back up to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Split Jump

Steps : 1.) Start in a lunge position with one foot forward with knee bent and the rear knee barely touching the ground. 2.) Quickly extend through your legs and jump up as high as possible bringing your legs together. 3.) On the return back down, move your legs back to their initial position as you land and absorb the impact. 4.) Return back to the starting position and repeat for as many reps and sets as desired

Scorpion

Steps : 1.) Start lying facedown on the floor in a "T" position. 2.) Take your hips and rotate them to the left and extend your right leg and knee slowly across your body towards your left hand. 3.) Hold this position and return back to the starting position.

Dumbbell One-Arm Hammer Curl

Steps : 1.) Start by standing up straight, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an 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.

Barbell Landmine Kneeling One-Arm Press

The barbell landmine kneeling one-arm press is an excellent exercise for targeting the shoulders, triceps, and core stability. Place one end of the barbell into the landmine attachment or secure it in a corner. Load weight plates onto the other end of the barbell according to your strength and fitness level. Kneel down in front of the landmine with your knees on the ground and your torso upright. With one hand, grip the end of the barbell that's loaded with weights. Hold the barbell at shoulder height, palm facing inward, with your elbow bent and your forearm perpendicular to the ground. This will be your starting position. Brace your core to maintain stability throughout the movement. Press the barbell upward by extending your arm fully overhead. Keep your elbow close to your body as you press. Once your arm is fully extended, pause briefly at the top of the movement to engage your shoulder and tricep muscles. Slowly lower the barbell back to the starting position under control, bending your elbow and bringing the weight down to shoulder height.

Trap Bar Romanian Deadlift

The Trap Bar Romanian Deadlift (RDL) is a variation of the conventional Romanian deadlift that targets the hamstrings, glutes, lower back, and upper back muscles. Place the trap bar on the ground and load it with an appropriate amount of weight. Stand in the center of the trap bar with your feet shoulder-width apart. The bar should be aligned with the middle of your feet. Bend your knees slightly and hinge at your hips to grip the handles of the trap bar with an overhand grip (palms facing your body). Your hands should be just outside of your knees. Keep your spine neutral, chest up, and shoulder blades pulled back and down. Keeping your back flat, core engaged, and knees slightly bent, hinge at your hips to lower the trap bar towards the ground. Maintain a slight bend in your knees throughout the movement, but avoid excessive knee flexion. Lower the trap bar by pushing your hips back, allowing it to slide down the front of your thighs. Lower the bar until you feel a stretch in your hamstrings, typically when it reaches just below your knees. Keep the bar close to your body throughout the movement. Focus on maintaining tension in your hamstrings and glutes as you lower the bar. Once you reach the bottom of the movement, reverse the motion by driving your hips forward and standing up tall. Squeeze your glutes at the top of the movement to fully extend your hips. Keep your back flat and avoid hyperextending your lower back at the top of the movement. Inhale as you lower the trap bar towards the ground. Exhale as you extend your hips and return to the starting position.