Exercise Database

Machine Lat Pulldown

Steps : 1.) Start by sitting on a lat pull down machine, grabbing the handles with an overhand grip, keeping your knees positioned underneath the padding and feet flat on the floor. 2.) Once in position, slowly pull down on the handles and bring them down towards your sides, and squeeze with your lat and back muscles. 3.) Hold for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Calf Press On Leg Press

The calf press on a leg press exercise uses a leg press machine to help work and strengthen your calf muscles. Steps : 1.) Sit down on a Leg Press Machine and press the plate up as if you were performing a leg press. 2.) Slide your feet down so that the balls of your feet are pressing against the rack (with your heels hanging free), 3.) Keeping the handles locked, press up and flex your toes and then slowly bring your toes back towards your body (dorsiflex). 4.) Perform these movements slowly for maximum benefit. Tips : 1.) Use lighter weight on this exercise than you are able to lift with a leg press until you are familiar with the movements.

Dumbbell Seated Bicep Curl

The dumbbell bicep curl uses both arms at the same time to build stronger arms. Steps : 1.) Begin by sitting up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand with a palms up grip. 2.) While holding the dumbbells, extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps. 3.) Isolate the bicep and hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Refrain from swinging your arms during this exercise.

Cable Shoulder Extension

The cable shoulder extension exercise is another great way to work the back, specifically the latissiumus dorsi muscle. Steps : 1.) Begin by standing in front of a cable machine and attach a short bar to a high pulley. 2.) Take hold of the handle with an overhand grip. 3.) Keeping your arms straight and elbows at your side as you push the handle down towards your thighs. 4.) Pause for a moment and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Concentration Curl

The dumbbell concentration curl exercise limits you range of motion and concentrates on isolating the bicep muscle. Steps : 1.) Start by sitting on the end of a flat bench with your feet flat and your legs spread in a V position. 2.) Grab a dumbbell in one of your hands with a palms up grip, placing this arm in between your legs and up against your inner thigh just above your knee. 3.) Slowly curl the weight up towards your chest, squeezing your bicep on the motion upward and once you reach the top, hold the position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. 5.) Switch arms and repeat the same steps.

Barbell Shoulder Press

The barbell shoulder press is an effective exercise for building shoulder strength and mass, targeting the deltoid muscles, triceps, and upper chest. Here's how to perform it correctly: Setup: Load the barbell with the desired weight. If using a squat rack or power rack, set the barbell at about chest height. Starting Position: Stand with your feet shoulder-width apart. Approach the barbell and grip it with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing forward). Unrack the barbell by pushing up with your legs and stepping back from the rack. Alternatively, if lifting from the floor, clean the barbell to shoulder height. Hold the barbell at shoulder height with your elbows slightly in front of the bar, not flared out to the sides. Pressing the Barbell: Inhale and brace your core, keeping a slight bend in your knees for stability. Press the barbell upward in a straight line until your arms are fully extended above your head. Ensure your head moves slightly back to allow the bar to pass, then bring your head back to neutral as the barbell reaches the top. Keep your wrists straight and aligned with your forearms. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position at shoulder height. Control the movement and avoid letting the barbell drop too quickly.

Dumbbell Incline Fly

The dumbbell incline fly exercise is a chest sculpting exercise that helps build a bigger and stronger chest. Steps : 1.) Start by lying on an incline bench set to 45-degrees and holding a dumbbell in each hand. 2.) Lift the dumbbells up and over your chest, extending your arms fully as this will be your starting position. 3.) While keeping a slight bend in your elbows, slowly bring the dumbbells towards each other in an arc motion, squeezing your chest muscles in the process. 4.) Hold this position for a count then slowly return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Lunge

The dumbbell lunge exercise helps strengthen and build the legs through the use of dumbbells. Steps : 1.) Start by grabbing a dumbbell in each hand with your feet about hip-width apart and toes facing forward as this will be your starting position. 2.) Once in position, take a step forward (about 2 to 3 feet), keeping your abs tightly drawn and and your upper body straight. Avoid letting the knee ride beyond the toes. 3.) Continue forward and slowly lower one knee down towards the ground and keeping the other knee bent at a 90 degree angle, not letting the back knee touch the ground. 4.) Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground. 5.) Hold the position for a count then return back up to the starting position. Tips : 1.) Refrain from putting the pressure of your body on one knee as this can cause imbalance and incorrectly performing this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.

Elliptical Training

The elliptical is a stationary exercise machine used to simulate walking, running or stair climbing. You are able to burn a significant amount of calories, tone up, increase endurance and strength and build power calf and abdominal muscles through the use of an elliptical

Barbell Preacher Curl

The preacher curl exercise uses a special bench to help support the triceps and isolate the biceps to build bigger arms. Steps : 1.) Start off by adjusting the seat of a preacher bench so that your arms are level with the top of the bench. 2.) Grab onto a bicep curl bar with an underhand (palms up) grip, keeping your arms shoulder-width apart, resting them against the bench, and extending them fully. 3.) While keeping your arms on the bench, slowly curl the bar up towards your head, isolating the bicep and squeezing the muscles. 4.) Hold for a count and then return back to the starting position. Tips 1.) Perform this exercise in a slow manner to attain the best results.

Leg Raise

The leg raise is a core exercise that primarily targets the lower abdominal muscles. Here’s how to perform it correctly: Starting Position: Lie flat on your back on the floor, a bench or an exercise mat. Place your arms straight down by your sides, palms facing down. You can also tuck your hands slightly under your glutes for added support if needed. Keep your legs straight and together. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Press your lower back into the floor to avoid arching. Raise Your Legs: Slowly lift your legs up towards the ceiling, keeping them straight and together. Continue lifting until your legs are perpendicular to the floor or as high as you can comfortably go without lifting your lower back off the floor. Pause: Briefly pause at the top of the movement, maintaining tension in your core. Lower Your Legs: Slowly lower your legs back to the starting position in a controlled manner, keeping them straight and together. Make sure your lower back stays in contact with the floor throughout the movement.

Dumbbell Seated Arnold Press

The Dumbbell Seated Arnold Press is a variation of the traditional shoulder press that targets the deltoid muscles, with an emphasis on the anterior deltoids. It also engages the triceps and the upper chest. Here’s a step-by-step guide to performing it correctly: Starting Position: Begin with your arms bent, palms facing your body (like at the top of a bicep curl), and the dumbbells at shoulder level. Sit up straight with your chest out, core engaged, and back firmly pressed against the bench. Execution: Start the movement by pressing the dumbbells overhead. As you press, rotate your palms outward so that they face forward at the top of the movement. Fully extend your arms overhead, but don’t lock your elbows. Slowly reverse the movement by lowering the dumbbells back to the starting position, rotating your palms inward so they face your body again. Repeat and perform the desired number of repetitions.

Dumbbell Front Raise

Steps : 1.) To begin this exercise; start off standing up straight holding dumbbells in each hand resting at your pelvis. 2.) Lift the dumbbells up and out so that they are extended in front of your shoulders, at your shoulder level, holding onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Machine Incline Chest Press

The machine incline bench press is an exercise that focuses upon the upper portion of the pectoral muscles and is preferred by most people as it offers more stability for people new to the exercise. Steps : 1.) Start off by adjusting the seat of the bench so that the handles are aligned with the upper portion of your chest, keeping your back flat on the back padding and grabbing the handles with an overhand grip, as this will be your starting position. 2.) Slowly press the handles forward until your hands are fully extended and you feel a stretch in your chest muscles. 3.) Hold this position for a count then slowly return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your shoulders and lower back against the bench at all times during this exercise. 2.) Refrain from bouncing the handles back on the machine.

Cable Lower Chest Raise

Steps : 1.) Start by setting up handles on a low pulley cable machine, standing in between the machines, grabbing the handles with both hands and keeping your arms at your sides. 2.) Slowly bring the handles together in front of your body at about waist level and squeeze your lower chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Front Lat Pulldown (Close Grip)

The close-grip font lat pulldown is a classic bodybuilder exercise use to target the back muscles, specifically the lower lats. Steps : 1.) Start by sitting down at a pull-down machine and place your knees underneath the padding on the machine. 2.) Grab onto the bar with a close overhand grip and pull the bar down straight until it is even with your upper chest. 3.) Once in the final position hold for a count while squeezing the lat muscles and then slowly return back to the starting position.

Running

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.

Machine Assisted Pull-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 pad, then once in position grab the pull-up handles above you 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.