Exercise Database

Chin-Up

The Chin-Up exercise is one of the most basic and best exercises for building strength in the back and arms. Steps : 1.) Start off by grabbing the bar with an underhand grip, letting your body hang from the bar and keeping your arms straight as this will be your starting position. 2.) Once in position, slowly pull yourself up so that your chin is higher than the bar, squeezing your back muscles and lats and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Your legs should stay in line with your torso throughout this exercise.

Machine Tricep Extension

The machine triceps extension exercise uses a machine to insure proper range of motion and targeting of the tricep muscle Steps : 1.) Start off by adjusting the seat height of the machine so your upper arms and elbows lie flat on the pad. 2.) With your arms fully extended grasp the handles and pull them towards your body. 3.) Hold for a moment and then slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Weight Plate Russian Twist

Steps : 1.) Start off with your back on the floor and your feet under a bench or have a partner holding them. 2.) Bend your knees and lift your upper body off of the floor as if you were in a final sit up position, then stick your arms out in front of your chest with your hands together. 3.) When you are in place, twist your torso to the right while exhaling, holding on and squeezing your abs for a few seconds as you reach the side. 4.) Move back to the starting position as you exhale, then back in the starting position, repeat the exercise in the alternate direction. 5.) Repeat this exercise for as many repetitions as needed.

Smith Machine Squat

The smith machine squat exercise is a great overall exercise for the lower body and this is the original version of this exercise that allows for better flow of movement. Steps : 1.) Start by setting up the height of the barbell up to shoulder height and placing your feet slightly wider than shoulder-width apart keeping your knees and toes pointed outward. 2.) Slowly descend towards the ground by bending at the knees and hips in a squatting motion. 3.) Continue to lower yourself as far as you can without letting your body shift and hold for a count in the downward position. 4.) Return back upright into the starting position and repeat for as many reps and sets as desired. Tips : 1.) By using either a pad on the bar or a towel, you can help improve your grip and reduce any pains the bar places upon your back. 2.) You can practice this exercise without any weight to allow yourself to become comfortable with the movements.

Machine Dip

Steps : 1.) To begin this exercise; start off sitting upon a dip machine and grabbing the handles. (Select the type of weight that you want to use) 2.) The most important aspect of this exercise is to keep your elbows close to the inside as you focus more upon the triceps. 3.) Push down upon the hands and squeeze tightly upon your triceps for a few seconds, then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cable V Bar Pulldown

The V-Bar pull down exercise is another great exercise for helping sculpt the lats. Steps : 1.) Start by attaching a v-bar to a pull down pulley cable machine and sit upright with your abs drawn in tightly, grabbing onto the bar with an overhand grip. 2.) Pull the bar straight down to your upper chest in a controlled manner until you feel a stretch in your lat muscles.. 3.) Hold for a count and then slowly return the bar to starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell Goblet Squat

Steps : 1.) To begin this exercise; start off by holding a kettlebell clean to your chest just below your chin. 2.) Then squat down holding the kettlebell in position until your hamstrings are on your calves holding on to the position for a few seconds. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed

Air Bike

The "air bike" ab exercise, also known as bicycle crunches, is an effective way to target your abdominal muscles, especially the obliques. Here’s how to perform this exercise correctly: Starting Position: Lie flat on your back on a mat. Place your hands lightly behind your head, elbows bent and pointing outward. Do not pull on your neck. Lift your legs off the ground and bend your knees at a 90-degree angle. Your lower legs should be parallel to the floor. Engage your core by drawing your belly button toward your spine. Performing the Exercise: Crunch Up and Twist: Simultaneously lift your upper body and twist to bring your right elbow towards your left knee while straightening your right leg. Your left knee should bend and move towards your chest. Breathing: Exhale as you twist and crunch. Alternate Sides: Now, switch sides by bringing your left elbow towards your right knee while straightening your left leg. Your right knee should bend and move towards your chest. Breathing: Exhale as you twist and crunch. Continue Alternating: Continue to alternate sides in a smooth, controlled manner, mimicking the motion of pedaling a bicycle. Maintain a steady pace to ensure proper form and maximum engagement of your abdominal muscles.

Dumbbell One-Arm Preacher Curl

The one-arm dumbbell preacher curl is a variation of the preacher curl exercise that uses dumbbells and single arm movements for better control of the bicep and targeting of the muscles. Steps : 1.) Start by taking a preacher bench and adjusting the seat so that your arm is level with the top of the bench. 2.) Grab a dumbbell with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down. 3.) Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times, until you reach the top position. 4.) Hold for a count, squeezing and isolating your bicep, and return back to the starting position. Tips : 1.) Perform this exercise in a slow controlled manner for best results.

Decline Crunch

The decline crunch exercise allows you to keep your legs steady and isolate all of the ab muscles. Steps : 1.) Start by lying with your back flat on a decline bench and placing your feet securely under the foot rest pads as this will be your starting position. 2.) Then place your hands either across your chest or on either side of your head then lie back fully and slowly rise with your upper body, crunch your abdominals. 3.) Continue forward until you feel a tightening in your ab muscles and hold for a count. 4.) Return to the starting position and repeat for as many repetitions and sets as desired. Tips : 1.) Use the full range of movement in this exercise for the optimal results.

Dumbbell Bulgarian Split Squat

Begin by standing a few feet in front of whatever surface you’re using to rest your foot on. Have a Dumbbell in each hand. From here, lift your non-working leg and rest it on the bench or box. You can hold your foot up on your toes, or let it rest flat. When you’re split and stabilized, hold the weight loosely in your hand. Brace your core and then sink down and slightly backward into a squat. Descend as far as your mobility allows without pain or loss of balance. Once you’ve reached the bottom of the split squat, reverse the motion by driving your working leg down into the floor. Push yourself back up to the starting position using only your working leg.

Weighted Pull-Up

Steps : 1.) Start by positioning yourself in front of a pull-up bar with a weight attached to a dip belt that is secured around your waist. 2.) Grab the pull-up bar with an overhand grip and slowly pull yourself up squeezing your back muscles. 3.) Hold this position for a count then return back to the start. 4.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Kickback

The tricep dumbbell kickback exercise is one of the most beneficial and classic exercises for the arms and building bigger triceps. Steps : 1.) Start by standing alongside a flat bench, bending your right knee and placing it upon the bench, then placing your right hand on the bench for support. 2.) Grab and hold a dumbbell in your left hand while placing your left foot on the floor. 3.) Bend your left arm and raise it up towards your shoulder, then with a controlled kick back motion, extend your arm fully behind you until you feel a stretch in your tricep muscle. 4.) Hold this position for a count, then return back to the starting position. 5.) Switch arms and repeat for as many reps and sets as desired. Tips : 1.) You want to make sure that you keep your elbows in close to your body throughout the entire exercise.

Machine Deltoid Raise

Steps : 1.) Start by sitting on a deltoid raise machine with your feet flat on the floor in front of you, your shoulders and forearms rested underneath the padding and hands grabbing the handles in front of you. 2.) Once in position slowly elevate your arms up towards the ceiling, feeling a stretch in your shoulder blades and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable One-Arm Tricep Pushdown (Reverse Grip)

The cable one arm tricep pushdown exercise isolates the tricep muscles individually and helps build bigger arms. Steps : 1.) Start off by placing a cable pulley on the highest setting and adjust a stirrup handle to the pulley. 2.) Stand facing the weight stack and grasp the handle with and underhand grip. 3.) Keep your back straight, your abs drawn in and your knees slightly bent. 4.) Starting at the top push your arm down until it is straight, feeling the concentration and stretch in your tricep muscle. 5.) Slowly return to starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Side Bend

The dumbbell side bend exercise works the oblique muscles (which are the muscles on the sides of your abs.) Steps : 1.) Start by standing with your feet shoulder-width apart with your knees slightly bent and abs drawn in. 2.) Grab a dumbbell in one hand, stand up straight and then bend at the waist to one side of your body as far as possible. 3.) Hold onto the position for a count, squeezing your abdominal muscles and the return back to the starting position. 4.) Switch to the other side and repeat for as many reps and sets as desired. Tips : 1.) Be careful to bend only at your waist and not at the hips or knees.

Cable One-Arm Lat Pulldown

Steps : 1.) Start by sitting on a bench in front of a low pulley cable machine with one handle attached. 2.) Grab the handle with one arm in a pronated grip (palms facing out) and then pull the handle down, squeezing in your lats as you come down until you feel a tension in the muscle. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many repetitions and sets as desired then switch sides.

Dumbbell Seated Side Lateral Raise

Steps : 1.) With a dumbbell in each hand sit on a workout bench and keep your feet on the ground. 2.) Have your arms at your side and hold the dumbbells with palms facing inward. 3.) Lift each dumbbell straight out as if you are going to fly. 4.) Slowly bring back down to your sides while inhaling. 5.) Repeat for the desired amount of reps.