Exercise Database

Barbell Bench Press

The barbell chest press, also known as the barbell bench press, is a fundamental exercise for building upper body strength, specifically targeting the pectoral muscles, 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. 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 both hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should be wrapped around the bar. Starting Position: Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your mid-chest. Your elbows should bend at about a 45-degree angle to your body. 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 squeezing your chest muscles as you lift the weight. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.

Cable Lat Pulldown (Wide Grip)

The wide-grip lat pulldown is one of the classic bodybuilding exercises used to help build a stronger back. Steps : 1.) Start by sitting under a cable pull down machine that has a wide bar attachment and grab it with a wide overhand grip. 2.) While keeping your abs drawn in and back straight, pull down the bar to your upper chest. 3.) Hold for a count at the bottom position, squeeze your lats and then slowly return back to the starting position.

Dumbbell Lateral Raise

A Dumbbell Lateral Raise is an effective exercise for targeting the lateral deltoid muscles, which are located on the sides of your shoulders. Here’s how you can perform the exercise correctly: Setup: Stand with feet shoulder-width apart. This provides a stable base. Keep a slight bend in your knees for balance. Hold a dumbbell in each hand: Your arms should hang down by your sides with your palms facing your body (neutral grip). The dumbbells should be close to your thighs. Engage your core: Tighten your abdominal muscles to maintain a stable torso throughout the movement. Execution: Begin the movement by raising your arms out to the sides until they are at shoulder height. Keep a slight bend in your elbows to reduce stress on your joints. Your palms should face the floor as you lift the weights. Control the movement: Lift the weights in a controlled manner, avoiding momentum or swinging. Focus on using your lateral deltoid muscles to lift the weights. Pause briefly at the top: Once your arms reach shoulder height, pause for a brief moment. Ensure your shoulders are level and your body remains still. Lower the dumbbells slowly: Lower the weights back to the starting position in a controlled manner. Maintain the slight bend in your elbows and avoid letting the dumbbells drop quickly.

Machine Leg Extension

The leg extension exercise is a staple in weight lifting for building strong legs and overall body strength. Steps : 1.) Begin by adjusting the seat of the leg extension bench so that your knees have a full range of motion and the footpad fits over your legs above your ankles. 2.) Take hold of the machine handles, keeping your hips and back up against the bench, and slowly extend your legs until your legs are straight. 3.) Hold this position for a count, then return back to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Use controlled movements for this exercise, do not swing the weight up. 2.) Refrain from locking your knees as this can result in injury.

Dumbbell Incline Bench Press

The Dumbbell Incline Bench Press is an effective exercise for targeting the upper portion of the pectoral muscles, as well as the shoulders and triceps. Here are the steps to perform the exercise correctly: Set Up: Adjust the bench to an incline position (30-45 degrees). Sit on the bench with a dumbbell in each hand resting on your thighs. Use your legs to help lift the dumbbells as you lie back on the bench, keeping the dumbbells close to your chest. Starting Position: Lie back on the bench with your feet flat on the floor for stability. Position the dumbbells at the sides of your chest, with your palms facing forward. Your elbows should be at a 90-degree angle. Execution: Push the dumbbells up toward the ceiling by extending your elbows and pressing the weights together until your arms are fully extended. Ensure your wrists remain straight and in line with your forearms. At the top of the movement, the dumbbells should be directly above your shoulders, and your arms should be nearly straight but not locked. Lowering the Weight: Slowly lower the dumbbells back to the starting position with controlled movement. Your elbows should descend until the dumbbells are level with your chest. Breathing: Inhale as you lower the dumbbells. Exhale as you press the dumbbells up.

Cable Tricep Pushdown (Rope)

The rope triceps pushdown exercise uses a rope to target the triceps muscle for better definition and bigger arms. Steps : 1.) Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip. 2.) Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs. 3.) As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle. 4.) Hold this position for a count and return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Seated Row

The cable seated row is a popular exercise targeting the muscles of the upper and middle back. Here's a step-by-step guide to performing the cable seated row correctly: Set Up the Machine: Attach the desired handle to the cable row machine. Adjust the seat and chest pad (if available) so that you can reach the handle comfortably without overextending. Starting Position: Sit down on the machine with your feet securely placed on the footrests. Your knees should be slightly bent. Grasp the handle with both hands, using an overhand or neutral grip (palms facing each other). Sit with a straight back and slight lean forward from the hips, keeping your chest up and core engaged. Executing the Row: Pull the handle towards your torso, leading with your elbows. Your elbows should stay close to your body. As you pull, squeeze your shoulder blades together and keep your back straight. Avoid using your lower back to pull; focus on using your upper and middle back muscles. End Position: Pull the handle until it reaches your torso, typically around the lower chest or upper abdomen. Hold this position for a brief moment to maximize the contraction in your back muscles. Return to Starting Position: Slowly extend your arms and return the handle to the starting position, maintaining control of the weight throughout the movement. Keep your back straight and avoid rounding your shoulders as you return to the start.

Barbell Squat

The barbell squat is a fundamental exercise for building lower body strength, targeting the quadriceps, hamstrings, glutes, and core. Here’s how to perform it correctly: Setup: Load the barbell with the desired weight and position it on a squat rack at about shoulder height. Stand under the barbell with your feet shoulder-width apart. Positioning the Barbell: Position the barbell across your upper back (trapezius muscles), not your neck. You can use a high-bar position (resting on your traps) or a low-bar position (resting across the rear deltoids, just below the traps). Grip the barbell with your hands slightly wider than shoulder-width apart. Lift your elbows slightly to create a stable shelf with your upper back muscles for the bar to rest on. Unracking the Barbell: Stand up to lift the barbell off the rack, taking a step or two back to clear the rack. Ensure your feet are shoulder-width apart with toes slightly pointed out. Starting Position: Keep your chest up, back straight, and core engaged. Look forward or slightly up, maintaining a neutral head position. Ensure your weight is evenly distributed across your feet. Descending into the Squat: Inhale deeply to brace your core. Push your hips back and bend your knees to lower your body into the squat. Keep your chest up and your back straight throughout the movement. Lower yourself until your thighs are at least parallel to the ground. If you have the flexibility, you can go lower, but avoid rounding your lower back. Ascending from the Squat: Exhale and push through your heels to stand back up. Extend your knees and hips simultaneously, keeping your chest up and back straight. Fully extend your legs at the top of the movement but avoid locking out your knees.

Machine Leg Press

The leg press exercise is a variation of leg press workouts which targets the external muscles of the legs by placing your feet closely together. Steps : 1.) Start off sitting on a leg press machine with your feet on the crosspiece about 6 inces apart with your toes pointed outward. 2.) Once in position, grab the handles on the sides of the machine, release the locks, slowly bend down at your knees and bring the weight as far as possible towards your chest. 3.) Hold for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not lock your knees at the top as this can result in injury.

Machine Fly

The Machine Fly, also known as the Pec Deck Fly or Seated Machine Fly, is an excellent exercise for isolating and targeting the chest muscles, particularly the pectoralis major. Here’s how to perform it correctly: Setup: Adjust the seat height so that the handles of the machine are at chest level when you sit down. Sit on the machine with your back flat against the backrest and your feet flat on the floor. Starting Position: Grasp the handles with an overhand grip (palms facing forward) or a neutral grip (palms facing each other), depending on the machine design. Position your arms so that they are slightly bent at the elbows and in line with your shoulders. Your elbows should be slightly below shoulder level. Keep your back pressed firmly against the backrest and your chest lifted. Engage Your Core: Tighten your abdominal muscles to maintain a stable torso throughout the exercise. Perform the Fly: Exhale as you bring the handles together in front of your chest in a wide arc, keeping your elbows slightly bent. Focus on squeezing your chest muscles as you bring the handles together. Do not let your shoulders roll forward; keep them back and down throughout the movement. Pause: Briefly pause at the peak contraction when the handles are together, focusing on squeezing your chest muscles. Return to Starting Position: Inhale as you slowly and controlled return the handles to the starting position, allowing your chest muscles to stretch.

Dumbbell Seated Shoulder Press

The Dumbbell Seated Shoulder Press is an excellent exercise for building strength and size in your shoulder muscles, particularly the deltoids, as well as engaging the triceps and upper chest. Here’s a step-by-step guide on how to perform it correctly: Setting Up Choose the Right Weight: Select a pair of dumbbells that allows you to perform the exercise with good form for the desired number of repetitions. Adjust the Bench: Set a bench to an upright position with a backrest for support. Ensure it is stable and secure. Performing the Exercise Sit on the Bench: Sit on the bench with your back firmly against the backrest. Place your feet flat on the floor for stability. Position the Dumbbells: Lift the dumbbells to shoulder height with a pronated grip (palms facing forward). Your elbows should be bent at about a 90-degree angle, with the dumbbells just outside your shoulders. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Press the Dumbbells Upward: Exhale as you press the dumbbells upward until your arms are fully extended above your head. Keep the dumbbells under control and avoid locking your elbows at the top. Lower the Dumbbells: Inhale as you slowly lower the dumbbells back to the starting position at shoulder height. Maintain control to avoid letting the weights drop quickly.

Dumbbell Bench Press

The Dumbbell Bench Press is an effective exercise for targeting the chest, shoulders, and triceps. Here’s a step-by-step guide to performing the Dumbbell Bench Press correctly: Set Up: Sit on the edge of the bench with a dumbbell in each hand, resting them on your thighs. Carefully lie back on the bench, bringing the dumbbells up to chest level as you do so. Your feet should be flat on the floor. Starting Position: Position the dumbbells to the sides of your chest with your palms facing forward (pronated grip). Your elbows should be bent at about a 90-degree angle and your upper arms should be parallel to the floor. Executing the Press: Press the dumbbells upward by extending your arms, bringing the weights directly above your chest. Keep the dumbbells steady and your wrists straight. At the top of the movement, your arms should be fully extended but not locked, and the dumbbells should be close together without touching. End Position: Hold the top position for a brief moment to maximize the contraction in your chest muscles. Return to Starting Position: Lower the dumbbells slowly back to the starting position, keeping your elbows at about a 45-degree angle to your torso. Ensure the weights return to chest level, just to the sides of your chest.

Dumbbell Alternating Bicep Curl

Steps : 1.) Start by standing with your feet shoulders width apart. 2.) Pick up the barbells using a palm inward grip. 3.) Curl each barbell alternating each time. 4.) Repeat for the desired amount of reps.

Machine Seated Leg Curl

The seated leg curl exercise is another option to the lying leg curls workout to help build the hamstrings. Steps : 1.) Start by adjusting the machine so that the footpad is above your heels, then sit upright with your abs tightly drawn in and your legs positioned in front of you. 2.) Slowly curl your legs back towards your buttock and hold for a 1-2 count. 3.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Do not use momentum and resist swinging the weight or moving too quickly though the exercise.

Dumbbell One-Arm Row

Steps : 1.) Start by kneeling over the side of a bench placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor. 2.) Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest. 3.) Hold this position for a count, then return slowly back to the starting position. 4.) Repeat for as many reps and sets as desired and switch with the opposite arms.

Barbell Deadlift

The barbell deadlift is a classic bodybuilding exercise meant for putting on mass and building overall strength throughout the entire body. Steps : 1.) Start by standing in front of a barbell with your feet shoulder-width apart. 2.) Pick up the barbell while keeping your arms extended straight down. 3.) Stand up straight with the barbell in your hands, and refrain from moving your arms. 4.) Bend back down at the knees with barbell. 5.) Repeat for the desired amount of reps.

Barbell Incline Bench Press

The barbell incline bench press is an excellent exercise for targeting the upper portion of the pectoral muscles, as well as the shoulders and triceps. Here's how to perform it correctly: Setup: Set an adjustable bench to an incline angle of about 30 to 45 degrees. Position the bench inside a squat rack or use an incline bench press station. Load the barbell with the desired weight. Starting Position: Lie back on the incline bench with your feet flat on the floor. Position your eyes directly under the barbell. Grip the barbell with your hands slightly wider than shoulder-width apart. Engage your core and maintain a slight arch in your lower back, keeping your shoulders and hips firmly on the bench. Unrack the Barbell: Lift the barbell off the rack with a controlled motion and move it directly above your upper chest with your arms fully extended. Ensure your wrists are straight and aligned with your forearms. Lowering the Barbell: Inhale and lower the barbell slowly and under control to your upper chest (around the middle to upper part of your chest). Keep your elbows at about a 45-degree angle to your body to reduce stress on your shoulders. Pressing the Barbell: Exhale and press the barbell back up to the starting position by extending your arms. Ensure the movement is smooth and controlled, focusing on engaging your chest muscles.

Barbell Curl

The barbell curl is a basic bicep exercise that helps increase the size of the muscles. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and abs drawn in tight. 2.) Grab a barbell with a shoulder width underhand (palms up) grip, lowering your arms down to your thighs fully and bending slightly at your elbows as this will be your starting position. 3.) Slowly raise the bar towards your upper chest, squeezing your muscles and isolating the biceps. 4.) Hold this position for a count and then return back to the starting position. Tips : 1.) Refrain from swinging your hips or back during this exercise.