Exercise Database

Cable Reverse Fly

Steps : 1.) Start by setting up handles on two low pulley cable machines, stand in between the machines and grab the handles with opposite hands. 2.) Bend down so that your back is parallel with the ground and bring the handles right below your chest at around knee level. 3.) Then slowly extend your arms out, squeezing your shoulders so that your arms at head level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Romanian Deadlift

Performing a Dumbbell Romanian Deadlift (RDL) effectively targets your hamstrings, glutes, and lower back muscles while also engaging your core for stability. Here's how to do it: Stand with your feet about hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your thighs). Position the dumbbells in front of your thighs, allowing your arms to hang straight down. Engage your core muscles to stabilize your spine. Keep your chest up, shoulders back, and your back straight throughout the movement. Keeping a slight bend in your knees, initiate the movement by hinging at your hips. Push your hips back as if you're trying to touch your glutes to the wall behind you. Lower the dumbbells towards the floor while maintaining a straight back. Keep the dumbbells close to your body throughout the movement. Lower the dumbbells until you feel a stretch in your hamstrings. Your back should remain flat, and your torso should remain parallel to the floor throughout the movement. Be cautious not to round your back. If you feel your back starting to round, stop the descent and come back up. Once you feel a stretch in your hamstrings, reverse the movement by driving your hips forward and squeezing your glutes. Focus on using your hamstrings and glutes to pull yourself back up to the starting position. Keep the dumbbells close to your body as you rise. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Dumbbell Tricep Extension (Supine)

The dumbbell lying supine two arm tricps extension exercise is a lying version of the tricep kickback that strengthens and builds the tricep muscles. Steps : 1.) Start by lying flat on a bench with your head at one end and feet firmly on the floor at the other end. 2.) Grab a dumbbell in each hand and raise them at arms length over your shoulders. 3.) Lower the dumbbells in an arc bending your elbows until your forearms are touching your biceps. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Sit-Up

Steps : 1.) To begin this exercise; start off lying with your back flat on the floor. 2.) You can place your feet flat, keep an object above them, or have a partner hold them. 3.) Bend your legs at the knees and place your hands behind your head. 4.) Then lift your upper body towards your knees, contracting your abdominals on the way up. 5.) When reaching the final position, hold and squeeze for a few seconds then return back to the starting position. 6.) Repeat this exercise for as many repetitions as needed.

Leverage Decline 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 beneath 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.

Dumbbell Walking Lunge

The dumbbell walking lunge exercise helps strengthen the leg and core muscles through constant motion. Steps : 1.) Start off by either placing a barbell across your upper back or by grasping a dumbbell in each hand. 2.) Stand with your feet about 8 inches apart, toes facing forward. 3.) Take a lunge forward keeping your abs drawn in and your upper body straight. 4.) Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle. 5.) Lower your body to just above the floor and hold for a moment before pushing off with the back foot. 6.) Step through and repeat the exercise with the other leg. Tips : 1.) Refrain from touching your knee to the ground.

Dumbbell Stiff-Leg Deadlift

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides with a dumbbell in each hand. 2.) While keeping your knees still, slowly lower your upper body and the dumbbells towards the floor over your feet. 3.) Keep moving your body forward until you feel a stretch in your hamstrings then hold for a count. 4.) Return back to the starting position by extending through your hips until you are at the start. 5.) Repeat for as many reps and sets as desired.

Bodyweight Squat

Steps : 1.) Start by positioning your feet shoulder-width apart and bend at the knee, sitting back with your hips. 2.) Extend your arms out in front of you with your hands clasped together and squat down until your knees are parallel with your glutes. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Wrist Curl (Palms Up)

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

Dumbbell Bent-Over Raise

The dumbbell bent-over raise, also known as the rear delt fly or reverse fly, is an excellent exercise for targeting the rear deltoid muscles and upper back. Using a bench for stability can help you focus on the muscle contraction and reduce the risk of injury. Here’s a detailed guide to performing the dumbbell bent-over raise: Set Up: Adjust the incline bench to a suitable angle, typically between 30 to 45 degrees. Stand in front of the bench holding a pair of dumbbells, with your feet shoulder-width apart. Bend slightly at your knees and tighten your abs. Starting Position: Bend over slowly until your forehead rests on the top of the bench for support. Let your arms hang down at your sides, with your palms facing each other and your elbows slightly bent. Executing the Raise: Keeping a slight bend in your elbows, slowly raise your arms out to the sides until they are parallel to the floor. Focus on squeezing your rear deltoids (the muscles on the back of your shoulders) as you lift the weights. Maintain control of the dumbbells throughout the movement and avoid swinging them. End Position: Once your arms are parallel to the floor, pause and hold for a count, squeezing your muscles to maximize the contraction. Return to Starting Position: Slowly lower the dumbbells back to the starting position, maintaining control and keeping a slight bend in your elbows.

Dumbbell Upright Row

The Dumbbell Upright Row is an effective exercise for targeting the shoulders, particularly the deltoids, as well as the trapezius muscles. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing your body). Let the dumbbells hang down at arm’s length in front of your thighs. Your arms should be fully extended, and your elbows slightly bent. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Begin by lifting your elbows up and out to the sides. Lead with your elbows as you raise the dumbbells. Keep the dumbbells close to your body as you lift them upwards. Continue lifting until the dumbbells reach about chest level or just below your chin. Your elbows should be higher than your wrists at the top of the movement. Pause: Briefly pause at the top of the movement, focusing on squeezing your shoulder and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position in a controlled manner, keeping them close to your body.

Cable One-Arm Seated Row

Steps : 1.) Start off sitting on the floor or on bench facing a low pulley seated cable row. 2.) Keep your body straight up and feet positioned on the foot rests in front of you. 3.) Grab the handle attached to the machine with an overhand grip and slowly pull back towards your side twisting with your wrists. 4.) Squeeze your back muscles as you pull in and hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Stiff-Leg Deadlift

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides with a weighted barbell held at thigh level. 2.) While keeping your knees still, slowly lower your upper body and the barbell towards the floor over your feet. 3.) Keep moving your body forward until you feel a stretch in your hamstrings then hold for a count. 4.) Return back to the starting position by extending through your hips until you are at the start. 5.) Repeat for as many reps and sets as desired.

Machine Reverse Lat Pulldown (Close Grip)

Steps : 1.) Start by attaching a lat pulldown machine and grabbing it with a reverse grip so that your palms are facing towards you. 2.) Keeping your back straight and body still, slowly pull the v-bar down till it almost hits the top of your chest, squeezing with your lats and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Reverse Lunge

Steps : 1.) To begin this exercise; stand upright holding dumbbells in both hands, keeping your hands by your sides. 2.) With both dumbbells in your hands, take a step backward with your right leg and lower your upper body down, maintaining your balance on the descent. 3.) Do not let your right knee touch the ground as you lower yourself and hold for a few seconds. 4.) Then push back up on your left leg and return back to the starting position and repeat with the opposite leg 5.) Repeat this exercise for as many repetitions as needed

Dumbbell One-Arm Tricep Extension

The dumbbell standing one arm triceps extension is a single arm version of the behind the neck tricep exercise that targets and builds bigger arms. Steps : 1.) Start off standing with your feet shoulder width apart, your back straight and your abs drawn in. 2.) Hold a dumbbell in your right hand with your palms facing up. 3.) Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head, so that the dumbbell lines up with your spine. 4.) Hold this position for a count. 5.) Slowly raise the dumbbell back up to the starting position. 6.) Switch arms and repeat for as many reps and sets as desired.

Cable One-Arm Lateral Raise

Steps : 1.) Begin by setting up a handle on a low pulley cable machine, stand to the side of the weights and grab the handle with the opposite arm of the machine. 2.) Bring your arm to waist level and slowly elevate it up and out in a semi-circle motion, squeezing your shoulders during the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rope High Pulley Tricep Extension

Steps : 1.) Start by setting up a high cable pulley machine with a rope extension and stand with your back facing the machine, grabbing the rope with a neutral grip. 2.) Bend down at the waist so that your body is almost parallel with the floor and keep a staggered position so that one leg is in front of the other. 3.) Keeping your hands close together, push the rope out in front of you until your arms are fully extended, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.