Exercise Database

Dumbbell Incline Bench Row

Steps : 1.) Start by setting up an incline bench to around 35 or 45 degrees and laying down on it with your chest flat on the bench, holding a dumbbell in each hand extended down towards the floor. 2.) Slowly pull the dumbbells up towards your chest, squeezing your back, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Shoulder Extension

The cable shoulder extension exercise develops the lats, lower back and also works the tricep muscles. Steps : 1.) Begin by taking hold of a pull down bar with a wide grip so that your hands are on the portion of the bar which curves down, keeping your body up straight and abs tightly drawn in. 2.) Keeping a neutral wrist and a slight bend in your elbow, pull the bar down until it touches your upper thighs, feeling a stretch in your lats and tricep muscles. Keep the arms straight throughout. 3.) Hold this position for a count then slowly bring the bar back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Deadlift

The dumbbell deadlift exercise works and strengthens the lower back and leg muscles. Steps : 1.) Start by grabbing two dumbbells with an overhand grip and stand with your feet shoulder width apart. 2.) Keeping your back straight, bend at the waist, allow a slight bend in your knees. 3.) Keep your back straight as you hold the dumbbells at arms length. 4.) Bend over again lowering the dumbbells to just above the floor. 5.) Return to starting position and repeat for as many reps and sets as desired.

EZ Bar Tricep Extension

The EZ bar triceps extension exercise combines a decline bench and a curved bar to effectively work the tricep muscle. Steps : 1.) Start by lying face up on a decline bench and grasp an EZ Bar with an overhand grip. 2.) Extend your arms so they are perpendicular to your chest, keeping your elbows in one place, and lower the bar toward your head. 3.) Hold the position for a count. 4.) Slowly return to the starting position and repeat for as many reps and sets as desired.

Bench Dip

The bench dip exercise is one of the most basic and best workouts for building the triceps and bigger arms. Steps : 1.) Start by placing two benches parallel to each other 3-4 feet apart. 2.) Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two. 3.) Cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows. 4.) Pause, hold for a count and then return to starting position. 5.) Repeat for as many reps and sets as desired.

Cable Leg Kickback

Steps : 1.) Start by setting up an ankle strap or cable onto a low pulley cable machine and attaching it to one of your ankles. 2.) Stand in front of the machine and place your arms against it for support. 3.) Slowly move the weighted leg backward, extending it as far as you can, feeling a stretch in your calf and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Inner Chest Press

Steps : 1.) Start by sitting on a chest press machine, with your feet flat in front of you, holding the handles with a neutral hammer grip and keeping your back flat up against the padding. 2.) Once in position, slowly push out the handles using your arms but squeezing with your chest as the handles are extended out in front of you. 3.) Squeeze and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Calf Press

Steps : 1.) Start by sitting down on a leg press machine, placing the balls of your feet on the bottom of the platform in front of you with a narrow width spacing and selecting the weight you would like to perform. 2.) Slowly, using your calves, push against the platform so that you move backwards, feeling a stretch in your legs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Hammer Curl (Cross Body)

The cross body hammer curl exercise targets the biceps using a cross motion rather than the standard curl. Steps : 1.) Start by standing up straight and grabbing a dumbbell in each hand with palms facing inward. 2.) While keeping your palms facing in, curl the dumbbell up towards the opposite shoulder, isolating the bicep and squeezing the muscle. 3.) Continue bringing the dumbbell up to touch the shoulder until you feel a stretch in your bicep and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Barbell Decline Bench Press

The decline barbell bench press is an effective exercise for targeting the lower portion of the pectoral muscles, as well as the triceps 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. Adjust the decline bench to a suitable angle (typically 15-30 degrees). Positioning Yourself: Lie down on the decline bench with your feet securely hooked under the foot pads to prevent sliding. Position yourself so that your eyes are directly under the barbell. Hand Placement: Grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should wrap around the bar. Unracking the Barbell: With the help of a spotter if available, unrack the barbell by straightening your arms and moving the barbell over your lower chest. Your arms should be perpendicular to the floor. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest. Your elbows should be at about a 45-degree angle to your body. Lower the bar until it lightly touches your lower chest. 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 squeezing your chest muscles during the lift. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.

Cable One-Arm Bicep Curl

The cable standing one arm bicep curl exercise is a single arm version of the bicep cable curl that targets and isolates the bicep muscle. Steps : 1.) Start off by attaching a stirrup bar to a low cable pulley and standing on the side of the weight stack with your legs shoulder width apart and your knees slightly bent. 2.) Grasp the stirrup in one hand with an underhand grip (palms facing up) and lower the stirrup to the top of your thighs. 3.) Keeping your elbows still, curl the stirrup up towards your chest, squeezing and isolating the bicep muscle. 4.) Slowly lower the stirrup to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Front Raise

The Dumbbell One-Arm Front Raise is an effective exercise for targeting the anterior deltoid, which is the front part of the shoulder. Here’s a step-by-step guide to performing the exercise correctly: Set Up: Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Let your arm hang down in front of your body, palm facing toward your thigh. Starting Position: Maintain a straight back and engage your core for stability. Your shoulders should be relaxed, and your chest should be up. Executing the Raise: Keeping your arm straight, slowly lift the dumbbell directly in front of you until it is at shoulder height. Focus on using your shoulder muscles to lift the weight, rather than swinging the arm. Keep your wrist in a neutral position, neither flexing nor extending. End Position: At the top of the movement, your arm should be parallel to the floor, and the dumbbell should be at shoulder height. Pause briefly to feel the contraction in your anterior deltoid. Return to Starting Position: Lower the dumbbell back down in a controlled manner, returning to the starting position with your arm hanging straight down. Avoid letting the weight drop; maintain control throughout the descent.

Cable One-Arm Tricep Pushdown

Steps : 1.) Start by standing in front of a cable pulley machine grasping a handle with an overhand grip. 2.) Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh. 3.) Squeeze with your triceps for a count, then return back up to the starting position. 4.) Repeat for as many reps and sets as desired.

Parallel Bar Leg Raise

Steps : 1.) Start by positioning yourself on parallel bars by placing your back on the padding, forearms rested upon the arm rests and grabbing the handles in front of you. 2.) Keep your legs extended and together, then slowly elevate your feet up towards the ceiling, still keeping them together and straight. 3.) Squeeze your lower abs as much possible on the way up and go up as far as possible, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated Tricep Press

The seated triceps press exercise uses a single dumbbell held in between both hands to work the tricep muscle and build bigger arms. Steps : 1.) Start off by sitting on a short straight bench with your feet planted firmly on the floor, keeping your abs drawn in and grabbing a dumbbell with both hands with a palms up grip above your head. 2.) Slowly lower the dumbbell in an arc motion from above your head to behind your neck, feeling a stretch in your tricep muscle. 3.) Hold this position for a count and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Machine Single-Leg Extension

Steps : 1.) Start by sitting on a leg extension machine, with both legs rested underneath the padding and your back flat on the rest behind you. 2.) Slowly, while keeping your upper body still, elevate the padding up with just one of your legs, keeping the other still in the starting position. 3.) Squeeze with your quads and hamstrings on the way up, going up as far as possible and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Fly

Steps : 1.) To begin this exercise; start off lying face down on an incline bench with a dumbbell in each hand rested on the floor in front of you. 2.) Then raise your arms so that they are parallel with your shoulders and hold onto this position for a few seconds. 3.) Make sure that you are squeezing both your shoulders and back throughout the motion. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Smith Machine Bench Press

The smith machine bench press exercise is the same exercise as the typical bench press but it uses the smith machine to allow for greater control throughout the exercise. Steps : 1.) Start by placing a flat bench in the middle of a smith machine so that the bar is in line with the middle of your chest. 2.) Lie down with your back flat on the bench and grab the bar with a shoulder-width grip as this will be your starting position. 3.) Unlatch the bar, then slowly lower it down towards your chest until it barely touches and you feel a stretch in your muscles. 4.) Hold this position for a count then return back up to the start 5.) Repeat for as many reps and sets as desired. Tips : 1.) The smith machine is a great tool for beginners to learn to use free weights safely and how to perform the bench press correctly.