Exercise Database

Hack Squat

The hack squat exercise is a variation of the squat workout which uses a machine in place of squat rack and may be preferred by beginners. Steps : 1.) Start off lying face up on a hack squat machine with your shoulders up against the pad, placing your feet forward at a slightly less than shoulder-width apart and toes pointed slightly outward as this will be your starting position. 2.) Once in position, release the dock levers, place your hands on the grips, keep your abs tightly drawn in and extend your body so that you are standing upright. 3.) Slowly lower your body down into a squatting position so that your knees are bent and you feel a stretch in your quad and hamstring muscles. 4.) Hold for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Shrug

The barbell shoulder shrug is a straightforward yet effective exercise for targeting the trapezius muscles, which are located on the upper back and neck. Here's how to perform it correctly: Setup: Load the barbell with the desired weight. Place the barbell on the floor in front of you. Starting Position: Stand with your feet shoulder-width apart. Bend at your hips and knees to reach down and grip the barbell with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing your body). Lift the barbell by straightening your legs and hips to stand up straight, keeping the barbell close to your body. Stand tall with your shoulders back, chest up, and arms fully extended holding the barbell. Performing the Shrug: Inhale and brace your core. Elevate your shoulders straight up towards your ears as high as possible. Focus on using your trapezius muscles to lift the weight. Keep your arms straight and avoid bending your elbows. Hold the top position for a moment, squeezing your traps. Lowering the Barbell: Exhale and slowly lower your shoulders back to the starting position. Control the movement and avoid letting the barbell drop too quickly.

Barbell Upright Row

The barbell upright row is a great exercise for targeting the shoulders, specifically the deltoids and traps. Here’s how to perform it correctly: Setup: Load the barbell with the desired weight. Stand with your feet shoulder-width apart and the barbell on the floor in front of you. Starting Position: Bend at your hips and knees to grip the barbell with an overhand (pronated) grip, your hands slightly closer than shoulder-width apart. Lift the barbell to a standing position with your arms extended, keeping it close to your body. Your back should be straight, core engaged, and shoulders back. Executing the Row: Inhale and brace your core. Lift the barbell by driving your elbows up and to the sides, keeping the bar close to your body. Continue to lift until the barbell reaches your upper chest or just below your chin. Your elbows should be higher than your wrists at the top of the movement. Focus on lifting with your shoulders and traps rather than using your arms. Lowering the Barbell: Exhale and slowly lower the barbell back to the starting position with a controlled motion. Keep your core engaged and maintain good posture throughout the movement.

Cable Kneeling Crunch

Steps : 1.) Kneel below a high pulley that contains a rope attachment. 2.) Grasp cable rope attachment and lower the rope until your hands are near your cheeks. 3.) Crunch down with your abs so that your face gets very close to the ground. 4.) Kneel back up slowly and inhale. 5.) Repeat for the desired amount of reps. Tips : 1.) For a more intense work out go at a slower pace.

Hanging Leg Raise

The Hanging Leg Raise is a core exercise that targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors, grip, and shoulders. Here’s a step-by-step guide on how to perform the exercise correctly: Starting Position: Find a pull-up bar or a secure overhead bar that can support your weight. Grip the bar with an overhand (pronated) grip, hands shoulder-width apart. Let your body hang freely with your arms fully extended and legs straight. Keep your core engaged to avoid swinging. Execution: Tighten your core muscles before you start the movement. Keeping your legs straight, lift them up towards your torso. Aim to bring your feet as high as possible, ideally reaching the level of the bar or higher if your flexibility allows. Exhale as you lift your legs up. Top Position: Pause briefly at the top of the movement, ensuring that your core is fully engaged and your legs are controlled. Your body should form an L-shape if you can lift your legs to a 90-degree angle with your torso. Lowering Phase: Slowly lower your legs back to the starting position in a controlled manner. Avoid swinging or using momentum. Inhale as you lower your legs.

Cable Rope Hammer Curl

The hammer curls with a rope exercise a great exercise that uses a rope with a cable machine to isolate the biceps and build bigger arms. Steps : 1.) Start by attaching a rope to a cable pulley to the bottom of the weight stack and stand in front of the machine with your feet shoulder width apart, your knees slightly bent and your abs drawn in. 2.) Grab the rope with a close underhand grip (palms facing up). 3.) Lower your arms fully to above your thighs and bending only your elbows, raise the rope to your upper chest. 4.) Hold for a count, squeezing the biceps and then return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Shoulder Press

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides, holding dumbbells in each hand. 2.) Raise the dumbbells to head level so that your arms are creating a 90 degree angle. 3.) Slowly push the dumbbells up, by extending through the elbows, over your head, feeling a stretch in your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Pullover

Steps : 1.) To begin this exercise; start off by placing a dumbbell standing up on a flat bench. 2.) With the dumbbell standing up, lie your shoulders flat down upon the surface of the bench with your hips below and your legs bent so that your feet are firmly upon the floor. 3.) Take the dumbbell with one hand and lift it straight up over your chest as the palms rest on the underside of one of the sides of the dumbbell. 4.) Lower the weight down in an arc behind your head, stretching out your chest and hold for a few seconds. 5.) Return the dumbbell back to the starting position. 6.) Repeat this exercise for as many repetitions as needed. Tips : 1.) Use a spotter if need be with heavier weights as there might be a struggle to return back up to the standing position.

Barbell Bench Press (Close Grip)

The close-grip barbell bench press is an excellent exercise for targeting the triceps, as well as the chest and shoulders. Here's a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Lie down on the flat bench with your feet flat on the ground and your head, shoulders, and buttocks firmly pressed against the bench. Hand Placement: Grip the barbell with your hands closer than shoulder-width apart, around 6-12 inches (15-30 cm) apart. Ensure your thumbs are wrapped around the bar for safety. Starting Position: Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor. Keep your wrists straight and directly over your elbows to maintain proper alignment and reduce strain. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest or upper abdomen. Your elbows should stay close to your body, not flaring out. Lower the bar until it lightly touches your chest or is just above it. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on engaging your triceps during the lift. Keep your elbows close to your body throughout the movement to maximize tricep activation.

Dumbbell Bent-Over Row

Steps : 1.) Start by holding a dumbbell in each hand with palms facing towards you, bending slightly at your knees and at your torso as if you were to pick up something. 2.) Hold you arms straight down with a weight in each hand and then slowly lift the dumbbells to your sides. 3.) Once at the top position hold for a count while squeezing your back muscles and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not arc or bend your back. 2.) Perform the exercise slower for more intensity. 3.) Do not lift more than you can manage as that can lead to injury.

Dumbbell Squat

The dumbbell squat exercise is a great workout for the lower body and uses dumbbells instead of a barbell to complete the motion. Steps : 1.) Start off grabbing a dumbbell in each hand, placing your feet slightly wider than shoulder-width apart with your knees and toes pointed outward. 2.) Keeping your abs tightly drawn in, slowly descend by bending at your knees and hips in a squatting motion. 3.) Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes. 4.) Once in the downward position and as far as you can go down, hold for a count and then slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Calf Raise

Steps : 1.) Grasp dumbbell in one hand to side and position toes and balls of feet on calf block with arches and heels extending off. 2.) Place hand on support for balance. 3.) Raise heels by extending ankles as high as possible. 4.) Lower heels by bending ankles until calves are stretched. 5.) Repeat for the desired amount of reps and sets.

Smith Machine Incline Bench Press

The smith machine incline bench press is a great exercise to help build the pectoral muscles of the chest and great for beginners to be able to control the weights. Steps : 1.) Start by placing an incline bench at a 45-degree angle in the middle of a smith machine, then lie down with your back flat on the bench making sure that the bar is aligned across the upper portion of your chest. 2.) Grab onto the bar with a shoulder-width grip, unlock it and slowly lower it down towards your chest until you feel a stretch in your pectoral muscles. 3.) Hold this position for a count then return back up to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Refrain from bouncing the bar off your chest.

Leverage Machine Iso Row

Steps: 1.) Start by loading the amount of weight that you want onto the machine and then adjusting the levels of the seat so that the handles are just at chest level. 2.) Grab the handles with either a grip that is comfortable for you and will target your back muscles the best. 3.) Slowly pull the handles in towards your chest, retracting your shoulders back through the elbows until you feel tension on your muscles. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

T Bar Row

The T-Bar Row is an effective exercise for targeting the muscles of the upper back, particularly the lats, rhomboids, and traps. Here's a detailed guide on how to perform it correctly: Set Up the Equipment: Load the appropriate amount of weight onto one end of the barbell. Secure the other end of the barbell in a landmine attachment or corner of the gym for stability if not using a T-Bar Row machine. Attach the T-Bar Row handle under the weighted end of the barbell. Position Yourself: Stand over the barbell with your feet shoulder-width apart. Bend your knees slightly and hinge at the hips, keeping your back straight and your chest up. Reach down and grasp the handles with both hands, using an overhand grip (palms facing each other if using a V-handle). Starting Position: Pull your shoulders back and engage your core to maintain a neutral spine. Let your arms fully extend down, holding the handle. The barbell should be hanging between your legs. Execution: Keeping your elbows close to your body, pull the handle towards your torso. Squeeze your shoulder blades together at the top of the movement. Lift the barbell until the handle touches or comes close to your lower chest/upper abdomen. Lowering the Bar: Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms. Maintain tension in your back muscles throughout the movement.

Barbell Standing Calf Raise

The standing barbell calf raise helps target the lower leg muscles and build stronger legs. Steps : 1.) Start of by placing a block or two free weight plates on the floor, then placing a weighted barbell across your back and step up so that the balls of your feet are on the block. 2.) Slowly lift your heels up off of the floor and then lower them back so that you feel as much of a stretch as possible in your calf muscles. 3.) Return to the starting position and repeat for as many reps and sets as desired.

Cable Mid Chest Crossover

Steps : 1.) Start by setting up two handles on two high cable pulley machine and stand in between the machines with your hands extended out gripping the handles above your body. 2.) Slowly bring the handles down towards your sides as this will be your starting position. 3.) Then bring the handles in together towards the front of your body, squeezing your chest and hold for a count. 4.) Return the handles back to the starting position. 5.) Repeat for as many reps and sets as desired.

Leverage Incline Chest Press

Steps : 1.) Start by loading the necessary amount of weight onto the leverage machine, adjusting the seat to where the handles are just above your pecs. 2.) Keeping your head and chest up, press the handles forward extending through your elbows until you feel a tension in your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.