Exercise Database

Dumbbell Alternating Posterior Fly (Stability Ball)

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift one of the weights to shoulder height allowing the arm to bend slightly and hold for a count, as the other arm stays in front of you. 3.) Return back to the starting position and alternate the exercise with the opposite arm. 4.) Repeat for as many reps and sets desired.

One-Arm Chin-Up

Steps 1.) To begin this exercise; start off with taking a towel and wrapping it around a handle on the chin up bar. 2.) Take your other hand and grab onto the chin up bar in the basic chin-up position then pull up your body until your chest touches the bar. 3.) As you reach the bar, squeeze your back and shoulders tightly and hold for a few seconds then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed. Tips : 1.) A towel is used to help stabilize the body and to support the upper body during this motion

Dumbbell Alternating Reverse Fly (Prone)

Steps : 1.) Start by setting up a flat bench with your chest rested upon the bench, feet extended behind you, holding a dumbbell in each hand, and arms rested down towards the floor. 2.) Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Dumbbell Decline One-Arm Hammer Press

Steps : 1.) Start by laying on a decline bench with your feet flat on the floor or secured under foot holders, one arm holding a dumbbell in a hammer grip position and arm extended above your chest. 2.) Slowly lower your arm to shoulder level, maintaining a 90-degree angle in your arm until you feel a tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable One-Arm Incline Fly (Stability Ball)

Steps : 1.) Start by setting up a handle on a low pulley cable machine and place a stability ball next to the machine. 2.) Grab onto the handle with a neutral, hammer grip, and sit down on the ball. 3.) Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back is flat on the middle of the ball. 4.) Raise the handle above your chest as this will be your starting position. 5.) Slowly lower the handle down to your side, feeling a stretch in your chest, just as in a fly and hold for a count. 6.) Return back up to the starting position and squeeze. 7.) Repeat for as many reps and sets as desired.

Passive Opening Twist

Steps : 1.) Start by laying on your chest with your arms and legs apart in a star form. 2.) Keeping your right hand and arm attached to the floor, move your left arm up and over your left hip. 3.) Allow both of your knees to bend slightly and roll over onto the sides of your feet. 4.) Turn your head to look behind you as you lay your left arm right next to the side of your head. 5.) Hold this position for 1 to 2 minutes and then return back to the starting position and repeat with the opposite side.

Dumbbell Bicep Curl on Dome

The dumbbell biceps curl uses a dome as a seat forcing you to engage your core muscles through the workout to help target and isolate the biceps. Steps : 1.) Start by grabbing a dumbbell in each hand and sit on a dome, keeping your legs together and your knees bent. 2.) With you arms extended to your sides, curl and contract your biceps, bringing your forearms towards your shoulders, squeezing your bicep muscles. 3.) Slowly return to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Power Jerk

Steps : 1.) Start off with a weighted barbell racked on your front shoulders, in a front squat position, with your knees slightly bent and dipping your body a bit so that your feet are directly under your hips. 2.) Push up through your heels, creating as much force as possible, and as your feet leave the floor place them in a receiving position as quickly as possible. 3.) Elevate the bar up and over your head, keeping a wide stance and your legs still slightly bent to absorb the shifting of the weight. 4.) Lock your arms overhead with the barbell in place and stand in an upright position. 5.) Hold this position for a count then return back to the start, slowly lowering the weight down in a controlled motion. 6.) Repeat for as many reps and sets as desired.

Cable Dual Overhead Curl (Stability Ball)

Steps : 1.) Start by setting up handles on two cable pulley machines and placing a stability ball in between the machines. 2.) Place the handles in a position where it is at shoulder level when you sit down on the exercise ball. 3.) Grab the handles with an underhand grip and sit down on the exercise ball, keeping your body straight up, and arms extended out towards your sides. 4.) Slowly curl the cables up towards your head, isolating the biceps, and squeeze. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Peroneal Stretch

Steps : 1.) Start in a seated position and take either a belt, rope or band and loop it around one of your feet. 2.) Extend both legs out in front of you, then take the belt that is wrapped around the foot and pull so that your foot becomes inverted. 3.) You will want the inside of that foot being pulled towards you and hold this position for 15 to 30 seconds. 4.) Return back to the starting position and repeat for as many reps, sets and however long you desire.

Fish Pose

Steps : 1.) Begin by sitting on the floor with your legs straight in front of you and feet close together. 2.) Take your hands, place them behind your body with palms facing backward and lean back to put the pressure on your forearms. 3.) Straighten out your arms and lift upward with your chest. 4.) Lean back towards the floor keeping your head up and slide your elbows up towards your head. 5.) Stretch your arms overhead and reach up with your fingertips, holding onto this position for 5 to 10 breaths.

Dumbbell Alternating Cobra (Stability Ball)

Steps : 1.) Start off by lying in a prone position with a stability ball underneath your sternum, keeping your legs straight behind you and your arms at your sides. 2.) Squeeze with your glutes, keep your feet straight and lift your torso off of the ball in an elevated position. 3.) Extend your right arm backwards while keeping the left arm in place, return the right arm to the starting position while the left arm extends backwards. 4.) Alternate arms for as many reps and sets as desired.

Dumbbell One-Arm Bicep Curl on Stability Ball

Steps : 1.) Begin by sitting on an exercise ball holding a dumbbell in one hand and keeping both feet evenly planted on the floor. 2.) Slowly lift the weight up towards your shoulders and stopping at chest level, making sure to squeeze your bicep and isolate the motion. 3.) Return back to the starting position and repeat for as many reps as desired. 4.) Switch arms and repeat.

Stability Ball Hip Extension

Steps : 1.) Start by rolling onto a stability ball getting into a push up position, with the exercise ball right underneath your hips. 2.) Keep your legs straight together and lift them as far back as you are able to. 3.) Raise both legs slowly and make sure not hyperextend your back, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Stability Ball Side Bend

Steps : 1.) Begin by sitting down on a stability ball keeping your spine straight and your feet planted firmly on the floor, using your left arm as a support for your body. 2.) Then stretch your right arm up and back so that your hand is elevated right above your head. 3.) Lean slowly over to your left with your head towards your left shoulder as far as you can until you feel a stretch. 4.) Hold for 15 to 30 seconds and then repeat with the opposite side.

Stability Ball Dumbbell Kickback

Steps : 1.) Start by laying with your chest on a stability ball, knees on the ground and feet extended behind you, holding a dumbbell in each hand. 2.) Raise your elbows up as high as possible and tuck your arms in against your body as this will be your starting position. 3.) Extend your arms back as far as possible, 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.

Stability Ball Narrow Push-Up

Steps : 1.) Begin by rolling into a prone position on an exercise ball until your shins are on the top of the ball and your hands are on firmly on the floor in front of you right under the shoulders. 2.) Position your hands and bring them closer together so that they are just shoulder width apart. 3.) Lower your chest in a pushup position bending at the arms and go down as far as you comfortably can and then slowly raise back up. 4.) Repeat for as many reps and sets as desired.

Barbell Jerk Dip Squat

Steps : 1.) Start with a barbell racked upon your shoulders in a front squat or jerk position, using your shoulders to create a resting shelf and bar lightly touching your throat. 2.) While keeping your torso vertical, dip slightly by flexing in your knees allowing them to move forward without your hips moving. 3.) Then forcefully push through your feet to return the barbell to the starting position. 4.) Repeat for as many reps and sets as desired.