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isolation | not applicable | Decline EZ Bar Triceps Extension | push | Secure your legs at the end of the decline bench and slowly lay down on the bench; Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in; The arms should be perpendicular to the floor; This will be your starting position; Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack; As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead; Breathe in as you perform this portion of the movement; Lift the bar back to the starting position by contracting the triceps and exhaling; Repeat until the recommended amount of repetitions is performed; | barbell | triceps | The Decline EZ Bar Triceps Extension exercise uses a push force. The Decline EZ Bar Triceps Extension exercise has a isolation mechanic. The Decline EZ Bar Triceps Extension exercise is performed with barbell equipment. The Decline EZ Bar Triceps Extension exercise primarily targets the triceps muscle(s). The Decline EZ Bar Triceps Extension exercise does not engage any secondary muscles. The Decline EZ Bar Triceps Extension exercise is performed as such: Secure your legs at the end of the decline bench and slowly lay down on the bench; Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in; The arms should be perpendicular to the floor; This will be your starting position; Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack; As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead; Breathe in as you perform this portion of the movement; Lift the bar back to the starting position by contracting the triceps and exhaling; Repeat until the recommended amount of repetitions is performed; |
compound | not applicable | Decline Oblique Crunch | pull | Secure your legs at the end of the decline bench and slowly lay down on the bench; Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor; Put one hand beside your head and the other on your thigh; This will be your starting position; Raise your upper body slowly from the starting position while turning your torso to the left; Continue crunching up as you exhale until your right elbow touches your left knee; Hold this contracted position for a second; Tip: Focus on keeping your abs tight and keeping the movement slow and controlled; Lower your body back down slowly to the starting position as you inhale; After completing one set on the right for the recommended amount of repetitions, switch to your left side; Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position; | body only | abdominals | The Decline Oblique Crunch exercise uses a pull force. The Decline Oblique Crunch exercise has a compound mechanic. The Decline Oblique Crunch exercise is performed with body only equipment. The Decline Oblique Crunch exercise primarily targets the abdominals muscle(s). The Decline Oblique Crunch exercise does not engage any secondary muscles. The Decline Oblique Crunch exercise is performed as such: Secure your legs at the end of the decline bench and slowly lay down on the bench; Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor; Put one hand beside your head and the other on your thigh; This will be your starting position; Raise your upper body slowly from the starting position while turning your torso to the left; Continue crunching up as you exhale until your right elbow touches your left knee; Hold this contracted position for a second; Tip: Focus on keeping your abs tight and keeping the movement slow and controlled; Lower your body back down slowly to the starting position as you inhale; After completing one set on the right for the recommended amount of repetitions, switch to your left side; Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position; |
compound | shoulders | Decline Push-Up | push | Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length; Move your feet up to a box or bench; This will be your starting position; Next, lower yourself downward until your chest almost touches the floor as you inhale; Now breathe out and press your upper body back up to the starting position while squeezing your chest; After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed; | not applicable | chest | The Decline Push-Up exercise uses a push force. The Decline Push-Up exercise has a compound mechanic. The Decline Push-Up exercise does not require any equipment. The Decline Push-Up exercise primarily targets the chest muscle(s). The Decline Push-Up exercise engages the shoulders muscle(s) as secondary muscles. The Decline Push-Up exercise is performed as such: Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length; Move your feet up to a box or bench; This will be your starting position; Next, lower yourself downward until your chest almost touches the floor as you inhale; Now breathe out and press your upper body back up to the starting position while squeezing your chest; After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed; |
compound | not applicable | Decline Reverse Crunch | pull | Lie on your back on a decline bench and hold on to the top of the bench with both hands; Don't let your body slip down from this position; Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together; Tip: Your legs should be fully extended with a slight bend on the knee; This will be your starting position; While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench; At the end of this movement your knees will be touching your chest; Hold the contraction for a second and move your legs back to the starting position while inhaling; Repeat for the recommended amount of repetitions; | body only | abdominals | The Decline Reverse Crunch exercise uses a pull force. The Decline Reverse Crunch exercise has a compound mechanic. The Decline Reverse Crunch exercise is performed with body only equipment. The Decline Reverse Crunch exercise primarily targets the abdominals muscle(s). The Decline Reverse Crunch exercise does not engage any secondary muscles. The Decline Reverse Crunch exercise is performed as such: Lie on your back on a decline bench and hold on to the top of the bench with both hands; Don't let your body slip down from this position; Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together; Tip: Your legs should be fully extended with a slight bend on the knee; This will be your starting position; While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench; At the end of this movement your knees will be touching your chest; Hold the contraction for a second and move your legs back to the starting position while inhaling; Repeat for the recommended amount of repetitions; |
compound | shoulders | Decline Smith Press | push | Place a decline bench underneath the Smith machine; Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended; Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended; This will be your starting position; As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso; After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so; Repeat the movement for the prescribed amount of repetitions; When the set is complete, lock the bar back in the rack; | machine | chest | The Decline Smith Press exercise uses a push force. The Decline Smith Press exercise has a compound mechanic. The Decline Smith Press exercise is performed with machine equipment. The Decline Smith Press exercise primarily targets the chest muscle(s). The Decline Smith Press exercise engages the shoulders muscle(s) as secondary muscles. The Decline Smith Press exercise is performed as such: Place a decline bench underneath the Smith machine; Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended; Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended; This will be your starting position; As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso; After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so; Repeat the movement for the prescribed amount of repetitions; When the set is complete, lock the bar back in the rack; |
compound | forearms | Deficit Deadlift | pull | Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height; Approach the bar so that it is centered over your feet; You feet should be about hip width apart; Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract; Typically, you would use an overhand grip or an over/under grip on heavier sets; With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar; Lower the bar by bending at the hips and guiding it to the floor; | barbell | lower back | The Deficit Deadlift exercise uses a pull force. The Deficit Deadlift exercise has a compound mechanic. The Deficit Deadlift exercise is performed with barbell equipment. The Deficit Deadlift exercise primarily targets the lower back muscle(s). The Deficit Deadlift exercise engages the forearms muscle(s) as secondary muscles. The Deficit Deadlift exercise is performed as such: Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height; Approach the bar so that it is centered over your feet; You feet should be about hip width apart; Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract; Typically, you would use an overhand grip or an over/under grip on heavier sets; With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar; Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward; After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar; Lower the bar by bending at the hips and guiding it to the floor; |
compound | abductors | Depth Jump Leap | push | For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high; Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump; Place the other box approximately two or three feet in front of and facing the performer; Begin by dropping off the initial box, landing and simultaneously taking off with both feet; Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box; Again, allow the legs to absorb the impact; | other | quadriceps | The Depth Jump Leap exercise uses a push force. The Depth Jump Leap exercise has a compound mechanic. The Depth Jump Leap exercise is performed with other equipment. The Depth Jump Leap exercise primarily targets the quadriceps muscle(s). The Depth Jump Leap exercise engages the abductors muscle(s) as secondary muscles. The Depth Jump Leap exercise is performed as such: For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high; Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump; Place the other box approximately two or three feet in front of and facing the performer; Begin by dropping off the initial box, landing and simultaneously taking off with both feet; Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box; Again, allow the legs to absorb the impact; |
compound | chest | Dip Machine | push | Sit securely in a dip machine, select the weight and firmly grasp the handles; Now keep your elbows in at your sides in order to place emphasis on the triceps; The elbows should be bent at a 90 degree angle; As you contract the triceps, extend your arms downwards as you exhale; Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle; Now slowly let your arms come back up to the starting position as you inhale; Repeat for the recommended amount of repetitions; | machine | triceps | The Dip Machine exercise uses a push force. The Dip Machine exercise has a compound mechanic. The Dip Machine exercise is performed with machine equipment. The Dip Machine exercise primarily targets the triceps muscle(s). The Dip Machine exercise engages the chest muscle(s) as secondary muscles. The Dip Machine exercise is performed as such: Sit securely in a dip machine, select the weight and firmly grasp the handles; Now keep your elbows in at your sides in order to place emphasis on the triceps; The elbows should be bent at a 90 degree angle; As you contract the triceps, extend your arms downwards as you exhale; Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle; Now slowly let your arms come back up to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | shoulders | Dips (Chest Version) | push | For this exercise you will need access to parallel bars; To get yourself into the starting position, hold your body at arms length (arms locked) above the bars; While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest; Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out; Tip: Remember to squeeze the chest at the top of the movement for a second; Repeat the movement for the prescribed amount of repetitions; | other | chest | The Dips (Chest Version) exercise uses a push force. The Dips (Chest Version) exercise has a compound mechanic. The Dips (Chest Version) exercise is performed with other equipment. The Dips (Chest Version) exercise primarily targets the chest muscle(s). The Dips (Chest Version) exercise engages the shoulders muscle(s) as secondary muscles. The Dips (Chest Version) exercise is performed as such: For this exercise you will need access to parallel bars; To get yourself into the starting position, hold your body at arms length (arms locked) above the bars; While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest; Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out; Tip: Remember to squeeze the chest at the top of the movement for a second; Repeat the movement for the prescribed amount of repetitions; |
compound | chest | Dips (Triceps Version) | push | To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars; Now, inhale and slowly lower yourself downward; Your torso should remain upright and your elbows should stay close to your body; This helps to better focus on tricep involvement; Lower yourself until there is a 90 degree angle formed between the upper arm and forearm; Then, exhale and push your torso back up using your triceps to bring your body back to the starting position; Repeat the movement for the prescribed amount of repetitions; | body only | triceps | The Dips (Triceps Version) exercise uses a push force. The Dips (Triceps Version) exercise has a compound mechanic. The Dips (Triceps Version) exercise is performed with body only equipment. The Dips (Triceps Version) exercise primarily targets the triceps muscle(s). The Dips (Triceps Version) exercise engages the chest muscle(s) as secondary muscles. The Dips (Triceps Version) exercise is performed as such: To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars; Now, inhale and slowly lower yourself downward; Your torso should remain upright and your elbows should stay close to your body; This helps to better focus on tricep involvement; Lower yourself until there is a 90 degree angle formed between the upper arm and forearm; Then, exhale and push your torso back up using your triceps to bring your body back to the starting position; Repeat the movement for the prescribed amount of repetitions; |
isolation | not applicable | Donkey Calf Raises | push | For this exercise you will need access to a donkey calf raise machine; Start by positioning your lower back and hips under the padded lever provided; The tailbone area should be the one making contact with the pad; Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off; Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them; This will be your starting position; Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf; Ensure that the knee is kept stationary at all times; There should be no bending at any time; Hold the contracted position by a second before you start to go back down; Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched; Repeat for the recommended amount of repetitions; | other | calves | The Donkey Calf Raises exercise uses a push force. The Donkey Calf Raises exercise has a isolation mechanic. The Donkey Calf Raises exercise is performed with other equipment. The Donkey Calf Raises exercise primarily targets the calves muscle(s). The Donkey Calf Raises exercise does not engage any secondary muscles. The Donkey Calf Raises exercise is performed as such: For this exercise you will need access to a donkey calf raise machine; Start by positioning your lower back and hips under the padded lever provided; The tailbone area should be the one making contact with the pad; Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off; Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them; This will be your starting position; Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf; Ensure that the knee is kept stationary at all times; There should be no bending at any time; Hold the contracted position by a second before you start to go back down; Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched; Repeat for the recommended amount of repetitions; |
compound | biceps | Double Kettlebell Alternating Hang Clean | pull | Place two kettlebells between your feet; To get in the starting position, push your butt back and look straight ahead; Clean one kettlebell to your shoulder and hold on to the other kettlebell; With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up; | kettlebells | hamstrings | The Double Kettlebell Alternating Hang Clean exercise uses a pull force. The Double Kettlebell Alternating Hang Clean exercise has a compound mechanic. The Double Kettlebell Alternating Hang Clean exercise is performed with kettlebells equipment. The Double Kettlebell Alternating Hang Clean exercise primarily targets the hamstrings muscle(s). The Double Kettlebell Alternating Hang Clean exercise engages the biceps muscle(s) as secondary muscles. The Double Kettlebell Alternating Hang Clean exercise is performed as such: Place two kettlebells between your feet; To get in the starting position, push your butt back and look straight ahead; Clean one kettlebell to your shoulder and hold on to the other kettlebell; With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up; |
compound | calves | Double Kettlebell Jerk | push | Hold a kettlebell by the handle in each hand; Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders; Rotate your wrists as you do so, so that the palms face forward; This will be your starting position; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights; Return your feet to the ground in a split fashion, with one foot forward and one foot back; Keeping the weights overhead, return to a standing position, bringing your feet together; Lower the weights to perform the next repetition; | kettlebells | shoulders | The Double Kettlebell Jerk exercise uses a push force. The Double Kettlebell Jerk exercise has a compound mechanic. The Double Kettlebell Jerk exercise is performed with kettlebells equipment. The Double Kettlebell Jerk exercise primarily targets the shoulders muscle(s). The Double Kettlebell Jerk exercise engages the calves muscle(s) as secondary muscles. The Double Kettlebell Jerk exercise is performed as such: Hold a kettlebell by the handle in each hand; Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders; Rotate your wrists as you do so, so that the palms face forward; This will be your starting position; Dip your body by bending the knees, keeping your torso upright; Immediately reverse direction, driving through the heels, in essence jumping to create momentum; As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights; Return your feet to the ground in a split fashion, with one foot forward and one foot back; Keeping the weights overhead, return to a standing position, bringing your feet together; Lower the weights to perform the next repetition; |
compound | calves | Double Kettlebell Push Press | push | Clean two kettlebells to your shoulders; Squat down a few inches and reverse the motion rapidly; Use the momentum from the legs to drive the kettlebells overhead; Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat; | kettlebells | shoulders | The Double Kettlebell Push Press exercise uses a push force. The Double Kettlebell Push Press exercise has a compound mechanic. The Double Kettlebell Push Press exercise is performed with kettlebells equipment. The Double Kettlebell Push Press exercise primarily targets the shoulders muscle(s). The Double Kettlebell Push Press exercise engages the calves muscle(s) as secondary muscles. The Double Kettlebell Push Press exercise is performed as such: Clean two kettlebells to your shoulders; Squat down a few inches and reverse the motion rapidly; Use the momentum from the legs to drive the kettlebells overhead; Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat; |
compound | glutes | Double Kettlebell Snatch | pull | Place two kettlebells behind your feet; Bend your knees and sit back to pick up the kettlebells; Swing the kettlebells between your legs forcefully and reverse the direction; Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion; | kettlebells | shoulders | The Double Kettlebell Snatch exercise uses a pull force. The Double Kettlebell Snatch exercise has a compound mechanic. The Double Kettlebell Snatch exercise is performed with kettlebells equipment. The Double Kettlebell Snatch exercise primarily targets the shoulders muscle(s). The Double Kettlebell Snatch exercise engages the glutes muscle(s) as secondary muscles. The Double Kettlebell Snatch exercise is performed as such: Place two kettlebells behind your feet; Bend your knees and sit back to pick up the kettlebells; Swing the kettlebells between your legs forcefully and reverse the direction; Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion; |
not applicable | glutes | Double Kettlebell Windmill | pull | Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders; Rotate your wrist as you do so, so that the palm faces forward; Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell; Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell; Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor; Keep your eyes on the kettlebell that you hold over your head at all times; Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position; | kettlebells | abdominals | The Double Kettlebell Windmill exercise uses a pull force. The Double Kettlebell Windmill exercise is performed with kettlebells equipment. The Double Kettlebell Windmill exercise primarily targets the abdominals muscle(s). The Double Kettlebell Windmill exercise engages the glutes muscle(s) as secondary muscles. The Double Kettlebell Windmill exercise is performed as such: Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm; Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders; Rotate your wrist as you do so, so that the palm faces forward; Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell; Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell; Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor; Keep your eyes on the kettlebell that you hold over your head at all times; Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position; |
compound | abductors | Double Leg Butt Kick | push | Begin standing with your knees slightly bent; Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height; As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks; Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact; | body only | quadriceps | The Double Leg Butt Kick exercise uses a push force. The Double Leg Butt Kick exercise has a compound mechanic. The Double Leg Butt Kick exercise is performed with body only equipment. The Double Leg Butt Kick exercise primarily targets the quadriceps muscle(s). The Double Leg Butt Kick exercise engages the abductors muscle(s) as secondary muscles. The Double Leg Butt Kick exercise is performed as such: Begin standing with your knees slightly bent; Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height; As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks; Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact; |
isolation | abdominals | Downward Facing Balance | static | Lie facedown on top of an exercise ball; While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees; | exercise ball | glutes | The Downward Facing Balance exercise uses a static force. The Downward Facing Balance exercise has a isolation mechanic. The Downward Facing Balance exercise is performed with exercise ball equipment. The Downward Facing Balance exercise primarily targets the glutes muscle(s). The Downward Facing Balance exercise engages the abdominals muscle(s) as secondary muscles. The Downward Facing Balance exercise is performed as such: Lie facedown on top of an exercise ball; While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees; |
compound | forearms | Drag Curl | pull | Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back; This will be your starting position; As you exhale, curl the bar up while keeping the elbows to the back as you drag the bar up by keeping it in contact with your torso; Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back; Also, do not lift your shoulders; Slowly go back to the starting position as you keep the bar in contact with the torso at all times; Repeat for the recommended amount of repetitions; | barbell | biceps | The Drag Curl exercise uses a pull force. The Drag Curl exercise has a compound mechanic. The Drag Curl exercise is performed with barbell equipment. The Drag Curl exercise primarily targets the biceps muscle(s). The Drag Curl exercise engages the forearms muscle(s) as secondary muscles. The Drag Curl exercise is performed as such: Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back; This will be your starting position; As you exhale, curl the bar up while keeping the elbows to the back as you drag the bar up by keeping it in contact with your torso; Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back; Also, do not lift your shoulders; Slowly go back to the starting position as you keep the bar in contact with the torso at all times; Repeat for the recommended amount of repetitions; |
compound | shoulders | Drop Push | push | Position low boxes or other platforms 2-3 feet apart; Move to a pushup position between them, supporting yourself by placing your hands on the boxes; With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm; | other | chest | The Drop Push exercise uses a push force. The Drop Push exercise has a compound mechanic. The Drop Push exercise is performed with other equipment. The Drop Push exercise primarily targets the chest muscle(s). The Drop Push exercise engages the shoulders muscle(s) as secondary muscles. The Drop Push exercise is performed as such: Position low boxes or other platforms 2-3 feet apart; Move to a pushup position between them, supporting yourself by placing your hands on the boxes; With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm; |
isolation | forearms | Dumbbell Alternate Bicep Curl | pull | Stand (torso upright) with a dumbbell in each hand held at arms length; The elbows should be close to the torso and the palms of your hand should be facing your thighs; While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward; At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second as you squeeze the biceps; Tip: Only the forearms should move; Slowly begin to bring the dumbbell back to the starting position as your breathe in; Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down; Repeat the movement with the left hand; This equals one repetition; Continue alternating in this manner for the recommended amount of repetitions; | dumbbell | biceps | The Dumbbell Alternate Bicep Curl exercise uses a pull force. The Dumbbell Alternate Bicep Curl exercise has a isolation mechanic. The Dumbbell Alternate Bicep Curl exercise is performed with dumbbell equipment. The Dumbbell Alternate Bicep Curl exercise primarily targets the biceps muscle(s). The Dumbbell Alternate Bicep Curl exercise engages the forearms muscle(s) as secondary muscles. The Dumbbell Alternate Bicep Curl exercise is performed as such: Stand (torso upright) with a dumbbell in each hand held at arms length; The elbows should be close to the torso and the palms of your hand should be facing your thighs; While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward; At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second as you squeeze the biceps; Tip: Only the forearms should move; Slowly begin to bring the dumbbell back to the starting position as your breathe in; Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down; Repeat the movement with the left hand; This equals one repetition; Continue alternating in this manner for the recommended amount of repetitions; |
compound | shoulders | Dumbbell Bench Press | push | Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs; The palms of your hands will be facing each other; Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width; Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you; The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle; Be sure to maintain full control of the dumbbells at all times; This will be your starting position; Then, as you breathe out, use your chest to push the dumbbells up; Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly; Tip: Ideally, lowering the weight should take about twice as long as raising it; Repeat the movement for the prescribed amount of repetitions of your training program; | dumbbell | chest | The Dumbbell Bench Press exercise uses a push force. The Dumbbell Bench Press exercise has a compound mechanic. The Dumbbell Bench Press exercise is performed with dumbbell equipment. The Dumbbell Bench Press exercise primarily targets the chest muscle(s). The Dumbbell Bench Press exercise engages the shoulders muscle(s) as secondary muscles. The Dumbbell Bench Press exercise is performed as such: Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs; The palms of your hands will be facing each other; Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width; Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you; The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle; Be sure to maintain full control of the dumbbells at all times; This will be your starting position; Then, as you breathe out, use your chest to push the dumbbells up; Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly; Tip: Ideally, lowering the weight should take about twice as long as raising it; Repeat the movement for the prescribed amount of repetitions of your training program; |
compound | shoulders | Dumbbell Bench Press with Neutral Grip | push | Take a dumbbell in each hand and lay back onto a flat bench; Your feet should be flat on the floor and your shoulder blades retracted; Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor; This will be your starting position; Begin the movement by flexing the elbow, lowering the upper arms to the side; Descend until the dumbbells are to your torso; Pause, then extend the elbow and return to the starting position; | dumbbell | chest | The Dumbbell Bench Press with Neutral Grip exercise uses a push force. The Dumbbell Bench Press with Neutral Grip exercise has a compound mechanic. The Dumbbell Bench Press with Neutral Grip exercise is performed with dumbbell equipment. The Dumbbell Bench Press with Neutral Grip exercise primarily targets the chest muscle(s). The Dumbbell Bench Press with Neutral Grip exercise engages the shoulders muscle(s) as secondary muscles. The Dumbbell Bench Press with Neutral Grip exercise is performed as such: Take a dumbbell in each hand and lay back onto a flat bench; Your feet should be flat on the floor and your shoulder blades retracted; Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor; This will be your starting position; Begin the movement by flexing the elbow, lowering the upper arms to the side; Descend until the dumbbells are to your torso; Pause, then extend the elbow and return to the starting position; |
isolation | forearms | Dumbbell Bicep Curl | pull | Stand up straight with a dumbbell in each hand at arm's length; Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward; This will be your starting position; Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps; Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a brief pause as you squeeze your biceps; Then, inhale and slowly begin to lower the dumbbells back to the starting position; Repeat for the recommended amount of repetitions; | dumbbell | biceps | The Dumbbell Bicep Curl exercise uses a pull force. The Dumbbell Bicep Curl exercise has a isolation mechanic. The Dumbbell Bicep Curl exercise is performed with dumbbell equipment. The Dumbbell Bicep Curl exercise primarily targets the biceps muscle(s). The Dumbbell Bicep Curl exercise engages the forearms muscle(s) as secondary muscles. The Dumbbell Bicep Curl exercise is performed as such: Stand up straight with a dumbbell in each hand at arm's length; Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward; This will be your starting position; Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps; Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a brief pause as you squeeze your biceps; Then, inhale and slowly begin to lower the dumbbells back to the starting position; Repeat for the recommended amount of repetitions; |
compound | calves | Dumbbell Clean | pull | Begin standing with a dumbbell in each hand with your feet shoulder width apart; Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor; This will be your starting position; To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward; Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached; After full extension, rebend the hips and knees to receive the weight in a squat position; Allow the arms to bend, guiding the dumbbells to your shoulders; Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders; | dumbbell | hamstrings | The Dumbbell Clean exercise uses a pull force. The Dumbbell Clean exercise has a compound mechanic. The Dumbbell Clean exercise is performed with dumbbell equipment. The Dumbbell Clean exercise primarily targets the hamstrings muscle(s). The Dumbbell Clean exercise engages the calves muscle(s) as secondary muscles. The Dumbbell Clean exercise is performed as such: Begin standing with a dumbbell in each hand with your feet shoulder width apart; Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor; This will be your starting position; To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward; Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached; After full extension, rebend the hips and knees to receive the weight in a squat position; Allow the arms to bend, guiding the dumbbells to your shoulders; Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders; |
compound | chest | Dumbbell Floor Press | push | Lay on the floor holding dumbbells in your hands; Your knees can be bent; Begin with the weights fully extended above you; Lower the weights until your upper arm comes in contact with the floor; You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side; Pause at the bottom, and then bring the weight together at the top by extending through the elbows; | dumbbell | triceps | The Dumbbell Floor Press exercise uses a push force. The Dumbbell Floor Press exercise has a compound mechanic. The Dumbbell Floor Press exercise is performed with dumbbell equipment. The Dumbbell Floor Press exercise primarily targets the triceps muscle(s). The Dumbbell Floor Press exercise engages the chest muscle(s) as secondary muscles. The Dumbbell Floor Press exercise is performed as such: Lay on the floor holding dumbbells in your hands; Your knees can be bent; Begin with the weights fully extended above you; Lower the weights until your upper arm comes in contact with the floor; You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side; Pause at the bottom, and then bring the weight together at the top by extending through the elbows; |
isolation | not applicable | Dumbbell Flyes | push | Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs; The palms of your hand will be facing each other; Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other; Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out; This will be your starting position; With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint; Return your arms back to the starting position as you squeeze your chest muscles and breathe out; Tip: Make sure to use the same arc of motion used to lower the weights; Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions; | dumbbell | chest | The Dumbbell Flyes exercise uses a push force. The Dumbbell Flyes exercise has a isolation mechanic. The Dumbbell Flyes exercise is performed with dumbbell equipment. The Dumbbell Flyes exercise primarily targets the chest muscle(s). The Dumbbell Flyes exercise does not engage any secondary muscles. The Dumbbell Flyes exercise is performed as such: Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs; The palms of your hand will be facing each other; Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other; Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out; This will be your starting position; With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest; Breathe in as you perform this portion of the movement; Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint; Return your arms back to the starting position as you squeeze your chest muscles and breathe out; Tip: Make sure to use the same arc of motion used to lower the weights; Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions; |
compound | biceps | Dumbbell Incline Row | pull | Using a neutral grip, lean into an incline bench; Take a dumbbell in each hand with a neutral grip, beginning with the arms straight; This will be your starting position; Retract the shoulder blades and flex the elbows to row the dumbbells to your side; Pause at the top of the motion, and then return to the starting position; | dumbbell | middle back | The Dumbbell Incline Row exercise uses a pull force. The Dumbbell Incline Row exercise has a compound mechanic. The Dumbbell Incline Row exercise is performed with dumbbell equipment. The Dumbbell Incline Row exercise primarily targets the middle back muscle(s). The Dumbbell Incline Row exercise engages the biceps muscle(s) as secondary muscles. The Dumbbell Incline Row exercise is performed as such: Using a neutral grip, lean into an incline bench; Take a dumbbell in each hand with a neutral grip, beginning with the arms straight; This will be your starting position; Retract the shoulder blades and flex the elbows to row the dumbbells to your side; Pause at the top of the motion, and then return to the starting position; |
isolation | triceps | Dumbbell Incline Shoulder Raise | push | Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs; Lift your legs up to kick the weights to your shoulders and lean back; Position the dumbbells above your shoulders with your arms extended; The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling; This will be your starting position; While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out; Bring back the dumbbells to the starting position as you breathe in; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Dumbbell Incline Shoulder Raise exercise uses a push force. The Dumbbell Incline Shoulder Raise exercise has a isolation mechanic. The Dumbbell Incline Shoulder Raise exercise is performed with dumbbell equipment. The Dumbbell Incline Shoulder Raise exercise primarily targets the shoulders muscle(s). The Dumbbell Incline Shoulder Raise exercise engages the triceps muscle(s) as secondary muscles. The Dumbbell Incline Shoulder Raise exercise is performed as such: Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs; Lift your legs up to kick the weights to your shoulders and lean back; Position the dumbbells above your shoulders with your arms extended; The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling; This will be your starting position; While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out; Bring back the dumbbells to the starting position as you breathe in; Repeat for the recommended amount of repetitions; |
compound | calves | Dumbbell Lunges | push | Stand with your torso upright holding two dumbbells in your hands by your sides; This will be your starting position; Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance; Inhale as you go down; Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint; Make sure that you keep your front shin perpendicular to the ground; Using mainly the heel of your foot, push up and go back to the starting position as you exhale; Repeat the movement for the recommended amount of repetitions and then perform with the left leg; | dumbbell | quadriceps | The Dumbbell Lunges exercise uses a push force. The Dumbbell Lunges exercise has a compound mechanic. The Dumbbell Lunges exercise is performed with dumbbell equipment. The Dumbbell Lunges exercise primarily targets the quadriceps muscle(s). The Dumbbell Lunges exercise engages the calves muscle(s) as secondary muscles. The Dumbbell Lunges exercise is performed as such: Stand with your torso upright holding two dumbbells in your hands by your sides; This will be your starting position; Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance; Inhale as you go down; Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint; Make sure that you keep your front shin perpendicular to the ground; Using mainly the heel of your foot, push up and go back to the starting position as you exhale; Repeat the movement for the recommended amount of repetitions and then perform with the left leg; |
isolation | middle back | Dumbbell Lying One-Arm Rear Lateral Raise | pull | While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench; The other hand can be used to hold to the leg of the bench for stability; Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent; This will be your starting position; Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale; Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement; Also, keep the contraction at the top for a second; Slowly lower the dumbbell to the starting position as you inhale; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Dumbbell Lying One-Arm Rear Lateral Raise exercise uses a pull force. The Dumbbell Lying One-Arm Rear Lateral Raise exercise has a isolation mechanic. The Dumbbell Lying One-Arm Rear Lateral Raise exercise is performed with dumbbell equipment. The Dumbbell Lying One-Arm Rear Lateral Raise exercise primarily targets the shoulders muscle(s). The Dumbbell Lying One-Arm Rear Lateral Raise exercise engages the middle back muscle(s) as secondary muscles. The Dumbbell Lying One-Arm Rear Lateral Raise exercise is performed as such: While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench; The other hand can be used to hold to the leg of the bench for stability; Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent; This will be your starting position; Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale; Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement; Also, keep the contraction at the top for a second; Slowly lower the dumbbell to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Dumbbell Lying Pronation | pull | Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it; Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm; Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso; Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso; This will be your starting position; As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle bend between the upper arms and the forearm; You will continue this external rotation until the forearm is parallel to the floor; At this point you will hold the contraction for a second; As you breathe in, slowly go back to the starting position; Repeat for the recommended amount of repetitions; | dumbbell | forearms | The Dumbbell Lying Pronation exercise uses a pull force. The Dumbbell Lying Pronation exercise has a isolation mechanic. The Dumbbell Lying Pronation exercise is performed with dumbbell equipment. The Dumbbell Lying Pronation exercise primarily targets the forearms muscle(s). The Dumbbell Lying Pronation exercise does not engage any secondary muscles. The Dumbbell Lying Pronation exercise is performed as such: Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it; Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm; Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso; Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso; This will be your starting position; As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle bend between the upper arms and the forearm; You will continue this external rotation until the forearm is parallel to the floor; At this point you will hold the contraction for a second; As you breathe in, slowly go back to the starting position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Dumbbell Lying Rear Lateral Raise | pull | While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench; Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent; This will be your starting position; Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale; Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement; Also, keep the contraction at the top for a second; Slowly lower the dumbbells to the starting position as you inhale; Repeat for the recommended amount of repetitions and then switch to the other arm; | dumbbell | shoulders | The Dumbbell Lying Rear Lateral Raise exercise uses a pull force. The Dumbbell Lying Rear Lateral Raise exercise has a isolation mechanic. The Dumbbell Lying Rear Lateral Raise exercise is performed with dumbbell equipment. The Dumbbell Lying Rear Lateral Raise exercise primarily targets the shoulders muscle(s). The Dumbbell Lying Rear Lateral Raise exercise does not engage any secondary muscles. The Dumbbell Lying Rear Lateral Raise exercise is performed as such: While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench; Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent; This will be your starting position; Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale; Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement; Also, keep the contraction at the top for a second; Slowly lower the dumbbells to the starting position as you inhale; Repeat for the recommended amount of repetitions and then switch to the other arm; |
isolation | not applicable | Dumbbell Lying Supination | pull | Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it; Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm; Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you); The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times); This will be your starting position; As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm; You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling; At this point you will hold the contraction for a second; As you breathe in, slowly go back to the starting position; Repeat for the recommended amount of repetitions and then switch to the other arm; | dumbbell | forearms | The Dumbbell Lying Supination exercise uses a pull force. The Dumbbell Lying Supination exercise has a isolation mechanic. The Dumbbell Lying Supination exercise is performed with dumbbell equipment. The Dumbbell Lying Supination exercise primarily targets the forearms muscle(s). The Dumbbell Lying Supination exercise does not engage any secondary muscles. The Dumbbell Lying Supination exercise is performed as such: Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it; Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm; Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you); The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times); This will be your starting position; As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm; You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling; At this point you will hold the contraction for a second; As you breathe in, slowly go back to the starting position; Repeat for the recommended amount of repetitions and then switch to the other arm; |
compound | triceps | Dumbbell One-Arm Shoulder Press | push | Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight; Clean the dumbbell up to bring it to shoulder height; The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface; Rotate the wrist so that the palm of your hand is facing forward; This is your starting position; As you exhale, push the dumbbell up until your arm is fully extended; After a second pause, slowly come down back to the starting position as you inhale; Repeat for the recommended amount of repetitions and then switch arms; | dumbbell | shoulders | The Dumbbell One-Arm Shoulder Press exercise uses a push force. The Dumbbell One-Arm Shoulder Press exercise has a compound mechanic. The Dumbbell One-Arm Shoulder Press exercise is performed with dumbbell equipment. The Dumbbell One-Arm Shoulder Press exercise primarily targets the shoulders muscle(s). The Dumbbell One-Arm Shoulder Press exercise engages the triceps muscle(s) as secondary muscles. The Dumbbell One-Arm Shoulder Press exercise is performed as such: Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight; Clean the dumbbell up to bring it to shoulder height; The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface; Rotate the wrist so that the palm of your hand is facing forward; This is your starting position; As you exhale, push the dumbbell up until your arm is fully extended; After a second pause, slowly come down back to the starting position as you inhale; Repeat for the recommended amount of repetitions and then switch arms; |
isolation | not applicable | Dumbbell One-Arm Triceps Extension | push | Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight; Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head; The dumbbell should be on top of you; The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface; Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling; This will be your starting position; Slowly lower the dumbbell behind your head as you hold the upper arm stationary; Inhale as you perform this movement and pause when your triceps are fully stretched; Return to the starting position by flexing your triceps as you breathe out; Tip: It is imperative that only the forearm moves; The upper arm should remain at all times stationary next to your head; Repeat for the recommended amount of repetitions and switch arms; | dumbbell | triceps | The Dumbbell One-Arm Triceps Extension exercise uses a push force. The Dumbbell One-Arm Triceps Extension exercise has a isolation mechanic. The Dumbbell One-Arm Triceps Extension exercise is performed with dumbbell equipment. The Dumbbell One-Arm Triceps Extension exercise primarily targets the triceps muscle(s). The Dumbbell One-Arm Triceps Extension exercise does not engage any secondary muscles. The Dumbbell One-Arm Triceps Extension exercise is performed as such: Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight; Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head; The dumbbell should be on top of you; The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface; Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling; This will be your starting position; Slowly lower the dumbbell behind your head as you hold the upper arm stationary; Inhale as you perform this movement and pause when your triceps are fully stretched; Return to the starting position by flexing your triceps as you breathe out; Tip: It is imperative that only the forearm moves; The upper arm should remain at all times stationary next to your head; Repeat for the recommended amount of repetitions and switch arms; |
compound | biceps | Dumbbell One-Arm Upright Row | pull | Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight; This will be your starting position; Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs; Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface; This will be your starting position; Use your side shoulders to lift the dumbbell as you exhale; The dumbbell should be close to the body as you move it up; Continue to lift it until the dumbbell is nearly in line with your chin; Tip: Your elbows should drive the motion; As you lift the dumbbell, your elbow should always be higher than your forearm; Also, keep your torso stationary and pause for a second at the top of the movement; Lower the dumbbell back down slowly to the starting position; Inhale as you perform this portion of the movement; Repeat for the recommended amount of repetitions and switch arms; | dumbbell | shoulders | The Dumbbell One-Arm Upright Row exercise uses a pull force. The Dumbbell One-Arm Upright Row exercise has a compound mechanic. The Dumbbell One-Arm Upright Row exercise is performed with dumbbell equipment. The Dumbbell One-Arm Upright Row exercise primarily targets the shoulders muscle(s). The Dumbbell One-Arm Upright Row exercise engages the biceps muscle(s) as secondary muscles. The Dumbbell One-Arm Upright Row exercise is performed as such: Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight; This will be your starting position; Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs; Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface; This will be your starting position; Use your side shoulders to lift the dumbbell as you exhale; The dumbbell should be close to the body as you move it up; Continue to lift it until the dumbbell is nearly in line with your chin; Tip: Your elbows should drive the motion; As you lift the dumbbell, your elbow should always be higher than your forearm; Also, keep your torso stationary and pause for a second at the top of the movement; Lower the dumbbell back down slowly to the starting position; Inhale as you perform this portion of the movement; Repeat for the recommended amount of repetitions and switch arms; |
isolation | not applicable | Dumbbell Prone Incline Curl | pull | Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline; Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way); Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor; Now keep your elbows in by your side and face the palms forward; This will be your starting position; Raise the dumbbells by contracting the biceps until your arms are fully flexed; Exhale as you perform this portion of the movement and ensure that only the forearms move; The upper arms should remain stationary at all times; Lower the dumbbells until your arms are fully extended; Repeat for the recommended amount of times; | dumbbell | biceps | The Dumbbell Prone Incline Curl exercise uses a pull force. The Dumbbell Prone Incline Curl exercise has a isolation mechanic. The Dumbbell Prone Incline Curl exercise is performed with dumbbell equipment. The Dumbbell Prone Incline Curl exercise primarily targets the biceps muscle(s). The Dumbbell Prone Incline Curl exercise does not engage any secondary muscles. The Dumbbell Prone Incline Curl exercise is performed as such: Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline; Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way); Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor; Now keep your elbows in by your side and face the palms forward; This will be your starting position; Raise the dumbbells by contracting the biceps until your arms are fully flexed; Exhale as you perform this portion of the movement and ensure that only the forearms move; The upper arms should remain stationary at all times; Lower the dumbbells until your arms are fully extended; Repeat for the recommended amount of times; |
compound | biceps | Dumbbell Raise | pull | Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight; This will be your starting position; Tip: The dumbbell should be next to your thighs with the palm of your hands facing back; Use your side shoulders to lift the dumbbells as you exhale; The dumbbells should be to the side of the body as you move them up; Continue to lift it until the dumbbells are nearly in line with your chin; Tip: Your elbows should drive the motion; As you lift the dumbbell, your elbow should always be higher than your forearm; Also, keep your torso stationary and pause for a second at the top of the movement; Lower the dumbbells back down slowly to the starting position; Inhale as you perform this portion of the movement; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Dumbbell Raise exercise uses a pull force. The Dumbbell Raise exercise has a compound mechanic. The Dumbbell Raise exercise is performed with dumbbell equipment. The Dumbbell Raise exercise primarily targets the shoulders muscle(s). The Dumbbell Raise exercise engages the biceps muscle(s) as secondary muscles. The Dumbbell Raise exercise is performed as such: Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight; This will be your starting position; Tip: The dumbbell should be next to your thighs with the palm of your hands facing back; Use your side shoulders to lift the dumbbells as you exhale; The dumbbells should be to the side of the body as you move them up; Continue to lift it until the dumbbells are nearly in line with your chin; Tip: Your elbows should drive the motion; As you lift the dumbbell, your elbow should always be higher than your forearm; Also, keep your torso stationary and pause for a second at the top of the movement; Lower the dumbbells back down slowly to the starting position; Inhale as you perform this portion of the movement; Repeat for the recommended amount of repetitions; |
compound | calves | Dumbbell Rear Lunge | push | Stand with your torso upright holding two dumbbells in your hands by your sides; This will be your starting position; Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance; Inhale as you go down; Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint; Make sure that you keep your front shin perpendicular to the ground; Keep the torso upright during the lunge; flexible hip flexors are important; A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps; Push up and go back to the starting position as you exhale; Tip: Use the ball of your feet to push in order to accentuate the quadriceps; To focus on the glutes, press with your heels; Now repeat with the opposite leg; | dumbbell | quadriceps | The Dumbbell Rear Lunge exercise uses a push force. The Dumbbell Rear Lunge exercise has a compound mechanic. The Dumbbell Rear Lunge exercise is performed with dumbbell equipment. The Dumbbell Rear Lunge exercise primarily targets the quadriceps muscle(s). The Dumbbell Rear Lunge exercise engages the calves muscle(s) as secondary muscles. The Dumbbell Rear Lunge exercise is performed as such: Stand with your torso upright holding two dumbbells in your hands by your sides; This will be your starting position; Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance; Inhale as you go down; Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint; Make sure that you keep your front shin perpendicular to the ground; Keep the torso upright during the lunge; flexible hip flexors are important; A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps; Push up and go back to the starting position as you exhale; Tip: Use the ball of your feet to push in order to accentuate the quadriceps; To focus on the glutes, press with your heels; Now repeat with the opposite leg; |
isolation | traps | Dumbbell Scaption | push | This corrective exercise strengthens the muscles that stabilize your shoulder blade; Hold a light weight in each hand, hanging at your sides; Your thumbs should pointing up; Begin the movement raising your arms out in front of you, about 30 degrees off center; Your arms should be fully extended as you perform the movement; Continue until your arms are parallel to the ground, and then return to the starting position; | dumbbell | shoulders | The Dumbbell Scaption exercise uses a push force. The Dumbbell Scaption exercise has a isolation mechanic. The Dumbbell Scaption exercise is performed with dumbbell equipment. The Dumbbell Scaption exercise primarily targets the shoulders muscle(s). The Dumbbell Scaption exercise engages the traps muscle(s) as secondary muscles. The Dumbbell Scaption exercise is performed as such: This corrective exercise strengthens the muscles that stabilize your shoulder blade; Hold a light weight in each hand, hanging at your sides; Your thumbs should pointing up; Begin the movement raising your arms out in front of you, about 30 degrees off center; Your arms should be fully extended as you perform the movement; Continue until your arms are parallel to the ground, and then return to the starting position; |
compound | calves | Dumbbell Seated Box Jump | push | Position a box a couple feet to the side of a bench; Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box; This will be your starting position; Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward; Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend; Step down and return to the starting position; | dumbbell | quadriceps | The Dumbbell Seated Box Jump exercise uses a push force. The Dumbbell Seated Box Jump exercise has a compound mechanic. The Dumbbell Seated Box Jump exercise is performed with dumbbell equipment. The Dumbbell Seated Box Jump exercise primarily targets the quadriceps muscle(s). The Dumbbell Seated Box Jump exercise engages the calves muscle(s) as secondary muscles. The Dumbbell Seated Box Jump exercise is performed as such: Position a box a couple feet to the side of a bench; Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box; This will be your starting position; Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward; Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend; Step down and return to the starting position; |
isolation | not applicable | Dumbbell Seated One-Leg Calf Raise | push | Place a block on the floor about 12 inches from a flat bench; Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee; Now place the ball of your left foot on the block; This will be your starting position; Raise your toes up as high as possible as you exhale and you contract your calf muscle; Hold the contraction for a second; Slowly return to the starting position, stretching as far down as possible; Repeat for your prescribed number of repetitions and then repeat with the right leg; | dumbbell | calves | The Dumbbell Seated One-Leg Calf Raise exercise uses a push force. The Dumbbell Seated One-Leg Calf Raise exercise has a isolation mechanic. The Dumbbell Seated One-Leg Calf Raise exercise is performed with dumbbell equipment. The Dumbbell Seated One-Leg Calf Raise exercise primarily targets the calves muscle(s). The Dumbbell Seated One-Leg Calf Raise exercise does not engage any secondary muscles. The Dumbbell Seated One-Leg Calf Raise exercise is performed as such: Place a block on the floor about 12 inches from a flat bench; Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee; Now place the ball of your left foot on the block; This will be your starting position; Raise your toes up as high as possible as you exhale and you contract your calf muscle; Hold the contraction for a second; Slowly return to the starting position, stretching as far down as possible; Repeat for your prescribed number of repetitions and then repeat with the right leg; |
compound | triceps | Dumbbell Shoulder Press | push | While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support; Place the dumbbells upright on top of your thighs; Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position; Make sure to rotate your wrists so that the palms of your hands are facing forward; This is your starting position; Now, exhale and push the dumbbells upward until they touch at the top; Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Dumbbell Shoulder Press exercise uses a push force. The Dumbbell Shoulder Press exercise has a compound mechanic. The Dumbbell Shoulder Press exercise is performed with dumbbell equipment. The Dumbbell Shoulder Press exercise primarily targets the shoulders muscle(s). The Dumbbell Shoulder Press exercise engages the triceps muscle(s) as secondary muscles. The Dumbbell Shoulder Press exercise is performed as such: While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support; Place the dumbbells upright on top of your thighs; Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position; Make sure to rotate your wrists so that the palms of your hands are facing forward; This is your starting position; Now, exhale and push the dumbbells upward until they touch at the top; Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Dumbbell Shrug | pull | Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides; Lift the dumbbells by elevating the shoulders as high as possible while you exhale; Hold the contraction at the top for a second; Tip: The arms should remain extended at all times; Refrain from using the biceps to help lift the dumbbells; Only the shoulders should be moving up and down; Lower the dumbbells back to the original position; Repeat for the recommended amount of repetitions; | dumbbell | traps | The Dumbbell Shrug exercise uses a pull force. The Dumbbell Shrug exercise has a isolation mechanic. The Dumbbell Shrug exercise is performed with dumbbell equipment. The Dumbbell Shrug exercise primarily targets the traps muscle(s). The Dumbbell Shrug exercise does not engage any secondary muscles. The Dumbbell Shrug exercise is performed as such: Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides; Lift the dumbbells by elevating the shoulders as high as possible while you exhale; Hold the contraction at the top for a second; Tip: The arms should remain extended at all times; Refrain from using the biceps to help lift the dumbbells; Only the shoulders should be moving up and down; Lower the dumbbells back to the original position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Dumbbell Side Bend | pull | Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist; Your feet should be placed at shoulder width; This will be your starting position; While keeping your back straight and your head up, bend only at the waist to the right as far as possible; Breathe in as you bend to the side; Then hold for a second and come back up to the starting position as you exhale; Tip: Keep the rest of the body stationary; Now repeat the movement but bending to the left instead; Hold for a second and come back to the starting position; Repeat for the recommended amount of repetitions and then change hands; | dumbbell | abdominals | The Dumbbell Side Bend exercise uses a pull force. The Dumbbell Side Bend exercise has a isolation mechanic. The Dumbbell Side Bend exercise is performed with dumbbell equipment. The Dumbbell Side Bend exercise primarily targets the abdominals muscle(s). The Dumbbell Side Bend exercise does not engage any secondary muscles. The Dumbbell Side Bend exercise is performed as such: Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist; Your feet should be placed at shoulder width; This will be your starting position; While keeping your back straight and your head up, bend only at the waist to the right as far as possible; Breathe in as you bend to the side; Then hold for a second and come back up to the starting position as you exhale; Tip: Keep the rest of the body stationary; Now repeat the movement but bending to the left instead; Hold for a second and come back to the starting position; Repeat for the recommended amount of repetitions and then change hands; |
compound | calves | Dumbbell Squat | push | Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs); Position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; This will be your starting position; Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section; Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up; Continue down until your thighs are parallel to the floor; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; | dumbbell | quadriceps | The Dumbbell Squat exercise uses a push force. The Dumbbell Squat exercise has a compound mechanic. The Dumbbell Squat exercise is performed with dumbbell equipment. The Dumbbell Squat exercise primarily targets the quadriceps muscle(s). The Dumbbell Squat exercise engages the calves muscle(s) as secondary muscles. The Dumbbell Squat exercise is performed as such: Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs); Position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; This will be your starting position; Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section; Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up; Continue down until your thighs are parallel to the floor; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; |
compound | calves | Dumbbell Squat To A Bench | push | Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs); Position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; This will be your starting position; Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section; Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up; Continue down until you slightly touch the bench behind you; Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; | dumbbell | quadriceps | The Dumbbell Squat To A Bench exercise uses a push force. The Dumbbell Squat To A Bench exercise has a compound mechanic. The Dumbbell Squat To A Bench exercise is performed with dumbbell equipment. The Dumbbell Squat To A Bench exercise primarily targets the quadriceps muscle(s). The Dumbbell Squat To A Bench exercise engages the calves muscle(s) as secondary muscles. The Dumbbell Squat To A Bench exercise is performed as such: Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs); Position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; This will be your starting position; Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section; Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up; Continue down until you slightly touch the bench behind you; Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; |
compound | calves | Dumbbell Step Ups | push | Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs); Place the right foot on the elevated platform; Step on the platform by extending the hip and the knee of your right leg; Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well; Breathe out as you execute the force required to come up; Step down with the left leg by flexing the hip and knee of the right leg as you inhale; Return to the original standing position by placing the right foot of to next to the left foot on the initial position; Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg; | dumbbell | quadriceps | The Dumbbell Step Ups exercise uses a push force. The Dumbbell Step Ups exercise has a compound mechanic. The Dumbbell Step Ups exercise is performed with dumbbell equipment. The Dumbbell Step Ups exercise primarily targets the quadriceps muscle(s). The Dumbbell Step Ups exercise engages the calves muscle(s) as secondary muscles. The Dumbbell Step Ups exercise is performed as such: Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs); Place the right foot on the elevated platform; Step on the platform by extending the hip and the knee of your right leg; Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well; Breathe out as you execute the force required to come up; Step down with the left leg by flexing the hip and knee of the right leg as you inhale; Return to the original standing position by placing the right foot of to next to the left foot on the initial position; Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg; |
isolation | not applicable | Dumbbell Tricep Extension -Pronated Grip | push | Lie down on a flat bench holding two dumbbells directly above your shoulders; Your arms should be fully extended and form a 90 degree angle from your torso and the floor; The palms of your hands should be facing forward, and your elbows should be tucked in; This will be your starting position; Now, inhale and slowly lower the dumbbells until they are near your ears; Be sure to keep your upper arms stationary and your elbows tucked in; Then, exhale and use your triceps to return the weight to the starting position; | dumbbell | triceps | The Dumbbell Tricep Extension -Pronated Grip exercise uses a push force. The Dumbbell Tricep Extension -Pronated Grip exercise has a isolation mechanic. The Dumbbell Tricep Extension -Pronated Grip exercise is performed with dumbbell equipment. The Dumbbell Tricep Extension -Pronated Grip exercise primarily targets the triceps muscle(s). The Dumbbell Tricep Extension -Pronated Grip exercise does not engage any secondary muscles. The Dumbbell Tricep Extension -Pronated Grip exercise is performed as such: Lie down on a flat bench holding two dumbbells directly above your shoulders; Your arms should be fully extended and form a 90 degree angle from your torso and the floor; The palms of your hands should be facing forward, and your elbows should be tucked in; This will be your starting position; Now, inhale and slowly lower the dumbbells until they are near your ears; Be sure to keep your upper arms stationary and your elbows tucked in; Then, exhale and use your triceps to return the weight to the starting position; |
not applicable | not applicable | Dynamic Back Stretch | pull | Stand with your feet shoulder width apart; This will be your starting position; Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head; | not applicable | lats | The Dynamic Back Stretch exercise uses a pull force. The Dynamic Back Stretch exercise does not require any equipment. The Dynamic Back Stretch exercise primarily targets the lats muscle(s). The Dynamic Back Stretch exercise does not engage any secondary muscles. The Dynamic Back Stretch exercise is performed as such: Stand with your feet shoulder width apart; This will be your starting position; Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head; |
not applicable | middle back | Dynamic Chest Stretch | pull | Stand with your hands together, arms extended directly in front of you; This will be your starting position; Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerated clapping motion; Repeat 5-10 times, increasing speed as you do so; | not applicable | chest | The Dynamic Chest Stretch exercise uses a pull force. The Dynamic Chest Stretch exercise does not require any equipment. The Dynamic Chest Stretch exercise primarily targets the chest muscle(s). The Dynamic Chest Stretch exercise engages the middle back muscle(s) as secondary muscles. The Dynamic Chest Stretch exercise is performed as such: Stand with your hands together, arms extended directly in front of you; This will be your starting position; Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerated clapping motion; Repeat 5-10 times, increasing speed as you do so; |
isolation | not applicable | EZ-Bar Curl | pull | Stand up straight while holding an EZ curl bar at the wide outer handle; The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar; Keep your elbows close to your torso; This will be your starting position; Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps; Focus on only moving your forearms; Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level; Hold the top contracted position for a moment and squeeze the biceps; Then inhale and slowly lower the bar back to the starting position; Repeat for the recommended amount of repetitions; | e-z curl bar | biceps | The EZ-Bar Curl exercise uses a pull force. The EZ-Bar Curl exercise has a isolation mechanic. The EZ-Bar Curl exercise is performed with e-z curl bar equipment. The EZ-Bar Curl exercise primarily targets the biceps muscle(s). The EZ-Bar Curl exercise does not engage any secondary muscles. The EZ-Bar Curl exercise is performed as such: Stand up straight while holding an EZ curl bar at the wide outer handle; The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar; Keep your elbows close to your torso; This will be your starting position; Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps; Focus on only moving your forearms; Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level; Hold the top contracted position for a moment and squeeze the biceps; Then inhale and slowly lower the bar back to the starting position; Repeat for the recommended amount of repetitions; |
isolation | forearms | EZ-Bar Skullcrusher | push | Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench; Your arms should be perpendicular to the floor; This will be your starting position; Keeping the upper arms stationary, lower the bar by allowing the elbows to flex; Inhale as you perform this portion of the movement; Pause once the bar is directly above the forehead; Lift the bar back to the starting position by extending the elbow and exhaling; Repeat; | e-z curl bar | triceps | The EZ-Bar Skullcrusher exercise uses a push force. The EZ-Bar Skullcrusher exercise has a isolation mechanic. The EZ-Bar Skullcrusher exercise is performed with e-z curl bar equipment. The EZ-Bar Skullcrusher exercise primarily targets the triceps muscle(s). The EZ-Bar Skullcrusher exercise engages the forearms muscle(s) as secondary muscles. The EZ-Bar Skullcrusher exercise is performed as such: Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench; Your arms should be perpendicular to the floor; This will be your starting position; Keeping the upper arms stationary, lower the bar by allowing the elbows to flex; Inhale as you perform this portion of the movement; Pause once the bar is directly above the forehead; Lift the bar back to the starting position by extending the elbow and exhaling; Repeat; |
isolation | traps | Elbow Circles | pull | Sit or stand with your feet slightly apart; Place your hands on your shoulders with your elbows at shoulder level and pointing out; Slowly make a circle with your elbows; Breathe out as you start the circle and breathe in as you complete the circle; | not applicable | shoulders | The Elbow Circles exercise uses a pull force. The Elbow Circles exercise has a isolation mechanic. The Elbow Circles exercise does not require any equipment. The Elbow Circles exercise primarily targets the shoulders muscle(s). The Elbow Circles exercise engages the traps muscle(s) as secondary muscles. The Elbow Circles exercise is performed as such: Sit or stand with your feet slightly apart; Place your hands on your shoulders with your elbows at shoulder level and pointing out; Slowly make a circle with your elbows; Breathe out as you start the circle and breathe in as you complete the circle; |
compound | not applicable | Elbow to Knee | pull | Lie on the floor, crossing your right leg across your bent left knee; Clasp your hands behind your head, beginning with your shoulder blades on the ground; This will be your starting position; Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee; Return to the starting position and repeat the movement for the desired number of repetitions before switching sides; | body only | abdominals | The Elbow to Knee exercise uses a pull force. The Elbow to Knee exercise has a compound mechanic. The Elbow to Knee exercise is performed with body only equipment. The Elbow to Knee exercise primarily targets the abdominals muscle(s). The Elbow to Knee exercise does not engage any secondary muscles. The Elbow to Knee exercise is performed as such: Lie on the floor, crossing your right leg across your bent left knee; Clasp your hands behind your head, beginning with your shoulder blades on the ground; This will be your starting position; Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee; Return to the starting position and repeat the movement for the desired number of repetitions before switching sides; |
isolation | shoulders | Elbows Back | static | Stand up straight; Place both hands on your lower back, fingers pointing downward and elbows out; Then gently pull your elbows back aiming to touch them together; | not applicable | chest | The Elbows Back exercise uses a static force. The Elbows Back exercise has a isolation mechanic. The Elbows Back exercise does not require any equipment. The Elbows Back exercise primarily targets the chest muscle(s). The Elbows Back exercise engages the shoulders muscle(s) as secondary muscles. The Elbows Back exercise is performed as such: Stand up straight; Place both hands on your lower back, fingers pointing downward and elbows out; Then gently pull your elbows back aiming to touch them together; |
compound | glutes | Elevated Back Lunge | push | Position a bar onto a rack at shoulder height loaded to an appropriate weight; Place a short, raised platform behind you; Rack the bar onto your upper back, keeping your back arched and tight; Step onto your raised platform with both feet; This will be your starting position; Begin by stepping backwards with one leg; Descend by flexing your hips and knees until your knee touches the floor; Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating; | barbell | quadriceps | The Elevated Back Lunge exercise uses a push force. The Elevated Back Lunge exercise has a compound mechanic. The Elevated Back Lunge exercise is performed with barbell equipment. The Elevated Back Lunge exercise primarily targets the quadriceps muscle(s). The Elevated Back Lunge exercise engages the glutes muscle(s) as secondary muscles. The Elevated Back Lunge exercise is performed as such: Position a bar onto a rack at shoulder height loaded to an appropriate weight; Place a short, raised platform behind you; Rack the bar onto your upper back, keeping your back arched and tight; Step onto your raised platform with both feet; This will be your starting position; Begin by stepping backwards with one leg; Descend by flexing your hips and knees until your knee touches the floor; Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating; |
compound | middle back | Elevated Cable Rows | pull | Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height; Place it on the seat of the cable row machine; Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked; Lean over as you keep the natural alignment of your back and grab the V-bar handles; With your arms extended pull back until your torso is at a 90-degree angle from your legs; Your back should be slightly arched and your chest should be sticking out; You should be feeling a nice stretch on your lats as you hold the bar in front of you; This is the starting position of the exercise; Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals; Breathe out as you perform that movement; At that point you should be squeezing your back muscles hard; Hold that contraction for a second and slowly go back to the original position while breathing in; Repeat for the recommended amount of repetitions; | cable | lats | The Elevated Cable Rows exercise uses a pull force. The Elevated Cable Rows exercise has a compound mechanic. The Elevated Cable Rows exercise is performed with cable equipment. The Elevated Cable Rows exercise primarily targets the lats muscle(s). The Elevated Cable Rows exercise engages the middle back muscle(s) as secondary muscles. The Elevated Cable Rows exercise is performed as such: Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height; Place it on the seat of the cable row machine; Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked; Lean over as you keep the natural alignment of your back and grab the V-bar handles; With your arms extended pull back until your torso is at a 90-degree angle from your legs; Your back should be slightly arched and your chest should be sticking out; You should be feeling a nice stretch on your lats as you hold the bar in front of you; This is the starting position of the exercise; Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals; Breathe out as you perform that movement; At that point you should be squeezing your back muscles hard; Hold that contraction for a second and slowly go back to the original position while breathing in; Repeat for the recommended amount of repetitions; |
not applicable | calves | Elliptical Trainer | not applicable | To begin, step onto the elliptical and select the desired option from the menu; Most ellipticals have a manual setting, or you can select a program to run; Typically, you can enter your age and weight to estimate the amount of calories burned during exercise; Elevation can be adjusted to change the intensity of the workout; The handles can be used to monitor your heart rate to help you stay at an appropriate intensity; | machine | quadriceps | The Elliptical Trainer exercise is performed with machine equipment. The Elliptical Trainer exercise primarily targets the quadriceps muscle(s). The Elliptical Trainer exercise engages the calves muscle(s) as secondary muscles. The Elliptical Trainer exercise is performed as such: To begin, step onto the elliptical and select the desired option from the menu; Most ellipticals have a manual setting, or you can select a program to run; Typically, you can enter your age and weight to estimate the amount of calories burned during exercise; Elevation can be adjusted to change the intensity of the workout; The handles can be used to monitor your heart rate to help you stay at an appropriate intensity; |
isolation | not applicable | Exercise Ball Crunch | pull | Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball; Your feet should be bent at the knee and pressed firmly against the floor; The upper torso should be hanging off the top of the ball; The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position); Lower your torso into a stretch position keeping the neck stationary at all times; This will be your starting position; With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals; The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed; The lower back should always stay in contact with the ball; Exhale as you perform this movement and hold the contraction for a second; As you inhale, go back to the starting position; Repeat for the recommended amount of repetitions; | exercise ball | abdominals | The Exercise Ball Crunch exercise uses a pull force. The Exercise Ball Crunch exercise has a isolation mechanic. The Exercise Ball Crunch exercise is performed with exercise ball equipment. The Exercise Ball Crunch exercise primarily targets the abdominals muscle(s). The Exercise Ball Crunch exercise does not engage any secondary muscles. The Exercise Ball Crunch exercise is performed as such: Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball; Your feet should be bent at the knee and pressed firmly against the floor; The upper torso should be hanging off the top of the ball; The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position); Lower your torso into a stretch position keeping the neck stationary at all times; This will be your starting position; With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals; The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed; The lower back should always stay in contact with the ball; Exhale as you perform this movement and hold the contraction for a second; As you inhale, go back to the starting position; Repeat for the recommended amount of repetitions; |
compound | not applicable | Exercise Ball Pull-In | pull | Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position; Now place your lower shins on top of an exercise ball; Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you; This will be your starting position; While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles; Squeeze your abs and hold that position for a second; Now slowly straighten your legs, rolling the ball back to the starting position as you inhale; Repeat for the recommended amount of repetitions; | exercise ball | abdominals | The Exercise Ball Pull-In exercise uses a pull force. The Exercise Ball Pull-In exercise has a compound mechanic. The Exercise Ball Pull-In exercise is performed with exercise ball equipment. The Exercise Ball Pull-In exercise primarily targets the abdominals muscle(s). The Exercise Ball Pull-In exercise does not engage any secondary muscles. The Exercise Ball Pull-In exercise is performed as such: Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position; Now place your lower shins on top of an exercise ball; Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you; This will be your starting position; While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles; Squeeze your abs and hold that position for a second; Now slowly straighten your legs, rolling the ball back to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | shoulders | Extended Range One-Arm Kettlebell Floor Press | push | Lie on the floor and position a kettlebell for one arm to press; The kettlebell should be held by the handle; The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body; Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body; Return to the starting position; | kettlebells | chest | The Extended Range One-Arm Kettlebell Floor Press exercise uses a push force. The Extended Range One-Arm Kettlebell Floor Press exercise has a compound mechanic. The Extended Range One-Arm Kettlebell Floor Press exercise is performed with kettlebells equipment. The Extended Range One-Arm Kettlebell Floor Press exercise primarily targets the chest muscle(s). The Extended Range One-Arm Kettlebell Floor Press exercise engages the shoulders muscle(s) as secondary muscles. The Extended Range One-Arm Kettlebell Floor Press exercise is performed as such: Lie on the floor and position a kettlebell for one arm to press; The kettlebell should be held by the handle; The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body; Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body; Return to the starting position; |
isolation | not applicable | External Rotation | pull | Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it; Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm; Tip: Keep the arm parallel to your torso; Now bend the elbow while keeping the upper arm stationary; In this manner, the forearm will be parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you); The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times); This will be your starting position; As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm; You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling; At this point you will hold the contraction for a second; As you breathe in, slowly go back to the starting position; Repeat for the recommended amount of repetitions and then switch to the other arm; | dumbbell | shoulders | The External Rotation exercise uses a pull force. The External Rotation exercise has a isolation mechanic. The External Rotation exercise is performed with dumbbell equipment. The External Rotation exercise primarily targets the shoulders muscle(s). The External Rotation exercise does not engage any secondary muscles. The External Rotation exercise is performed as such: Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it; Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm; Tip: Keep the arm parallel to your torso; Now bend the elbow while keeping the upper arm stationary; In this manner, the forearm will be parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you); The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times); This will be your starting position; As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm; You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling; At this point you will hold the contraction for a second; As you breathe in, slowly go back to the starting position; Repeat for the recommended amount of repetitions and then switch to the other arm; |
compound | not applicable | External Rotation with Band | pull | Choke the band around a post; The band should be at the same height as your elbow; Stand with your left side to the band a couple of feet away; Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side; We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position; With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso; This will be your starting position; Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place; Continue as far as you are able, pause, and then return to the starting position; | bands | shoulders | The External Rotation with Band exercise uses a pull force. The External Rotation with Band exercise has a compound mechanic. The External Rotation with Band exercise is performed with bands equipment. The External Rotation with Band exercise primarily targets the shoulders muscle(s). The External Rotation with Band exercise does not engage any secondary muscles. The External Rotation with Band exercise is performed as such: Choke the band around a post; The band should be at the same height as your elbow; Stand with your left side to the band a couple of feet away; Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side; We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position; With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso; This will be your starting position; Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place; Continue as far as you are able, pause, and then return to the starting position; |
isolation | not applicable | External Rotation with Cable | pull | Adjust the cable to the same height as your elbow; Stand with your left side to the band a couple of feet away; Grasp the handle with your right hand, and keep your elbow pressed firmly to your side; We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position; With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso; This will be your starting position; Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place; | cable | shoulders | The External Rotation with Cable exercise uses a pull force. The External Rotation with Cable exercise has a isolation mechanic. The External Rotation with Cable exercise is performed with cable equipment. The External Rotation with Cable exercise primarily targets the shoulders muscle(s). The External Rotation with Cable exercise does not engage any secondary muscles. The External Rotation with Cable exercise is performed as such: Adjust the cable to the same height as your elbow; Stand with your left side to the band a couple of feet away; Grasp the handle with your right hand, and keep your elbow pressed firmly to your side; We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position; With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso; This will be your starting position; Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place; |
compound | middle back | Face Pull | pull | Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so; Keep your upper arms parallel to the ground; | cable | shoulders | The Face Pull exercise uses a pull force. The Face Pull exercise has a compound mechanic. The Face Pull exercise is performed with cable equipment. The Face Pull exercise primarily targets the shoulders muscle(s). The Face Pull exercise engages the middle back muscle(s) as secondary muscles. The Face Pull exercise is performed as such: Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so; Keep your upper arms parallel to the ground; |
compound | abdominals | Farmer's Walk | not applicable | There are various implements that can be used for the farmers walk; These can also be performed with heavy dumbbells or short bars if these implements aren't available; Begin by standing between the implements; After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up; Walk taking short, quick steps, and don't forget to breathe; Move for a given distance, typically 50-100 feet, as fast as possible; | other | forearms | The Farmer's Walk exercise has a compound mechanic. The Farmer's Walk exercise is performed with other equipment. The Farmer's Walk exercise primarily targets the forearms muscle(s). The Farmer's Walk exercise engages the abdominals muscle(s) as secondary muscles. The Farmer's Walk exercise is performed as such: There are various implements that can be used for the farmers walk; These can also be performed with heavy dumbbells or short bars if these implements aren't available; Begin by standing between the implements; After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up; Walk taking short, quick steps, and don't forget to breathe; Move for a given distance, typically 50-100 feet, as fast as possible; |
compound | abductors | Fast Skipping | push | Start in a relaxed position with one leg slightly forward; This will be your starting position; Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth; Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible; | body only | quadriceps | The Fast Skipping exercise uses a push force. The Fast Skipping exercise has a compound mechanic. The Fast Skipping exercise is performed with body only equipment. The Fast Skipping exercise primarily targets the quadriceps muscle(s). The Fast Skipping exercise engages the abductors muscle(s) as secondary muscles. The Fast Skipping exercise is performed as such: Start in a relaxed position with one leg slightly forward; This will be your starting position; Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth; Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible; |
isolation | not applicable | Finger Curls | pull | Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; This will be your starting position; Lower the bar as far as possible by extending the fingers; Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers; Now curl bar up as high as possible by closing your hands while exhaling; Hold the contraction at the top; | barbell | forearms | The Finger Curls exercise uses a pull force. The Finger Curls exercise has a isolation mechanic. The Finger Curls exercise is performed with barbell equipment. The Finger Curls exercise primarily targets the forearms muscle(s). The Finger Curls exercise does not engage any secondary muscles. The Finger Curls exercise is performed as such: Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; This will be your starting position; Lower the bar as far as possible by extending the fingers; Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers; Now curl bar up as high as possible by closing your hands while exhaling; Hold the contraction at the top; |
isolation | not applicable | Flat Bench Cable Flyes | push | Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys; Lay flat on the bench and keep your feet on the ground; Have someone hand you the handles on each hand; You will grab each single handle attachment with a palms up grip; Extend your arms by your side with a slight bend on your elbows; Tip: You will keep this bend constant through the whole movement; Your arms should be parallel to the floor; This is your starting position; Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement; Squeeze your chest as you perform this motion and breathe out during this movement; Also, hold the contraction for a second at the top; Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest; Slowly come back to the starting position; Repeat for the recommended amount of repetitions; | cable | chest | The Flat Bench Cable Flyes exercise uses a push force. The Flat Bench Cable Flyes exercise has a isolation mechanic. The Flat Bench Cable Flyes exercise is performed with cable equipment. The Flat Bench Cable Flyes exercise primarily targets the chest muscle(s). The Flat Bench Cable Flyes exercise does not engage any secondary muscles. The Flat Bench Cable Flyes exercise is performed as such: Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys; Lay flat on the bench and keep your feet on the ground; Have someone hand you the handles on each hand; You will grab each single handle attachment with a palms up grip; Extend your arms by your side with a slight bend on your elbows; Tip: You will keep this bend constant through the whole movement; Your arms should be parallel to the floor; This is your starting position; Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement; Squeeze your chest as you perform this motion and breathe out during this movement; Also, hold the contraction for a second at the top; Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest; Slowly come back to the starting position; Repeat for the recommended amount of repetitions; |
compound | not applicable | Flat Bench Leg Pull-In | pull | Lie on an exercise mat or a flat bench with your legs off the end; Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat); Also extend your legs straight out; This will be your starting position; Bend your knees and pull your upper thighs into your midsection as you breathe out; Continue this movement until your knees are near your chest; Hold the contracted position for a second; As you breathe in, slowly return to the starting position; Repeat for the recommended amount of repetitions; | body only | abdominals | The Flat Bench Leg Pull-In exercise uses a pull force. The Flat Bench Leg Pull-In exercise has a compound mechanic. The Flat Bench Leg Pull-In exercise is performed with body only equipment. The Flat Bench Leg Pull-In exercise primarily targets the abdominals muscle(s). The Flat Bench Leg Pull-In exercise does not engage any secondary muscles. The Flat Bench Leg Pull-In exercise is performed as such: Lie on an exercise mat or a flat bench with your legs off the end; Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat); Also extend your legs straight out; This will be your starting position; Bend your knees and pull your upper thighs into your midsection as you breathe out; Continue this movement until your knees are near your chest; Hold the contracted position for a second; As you breathe in, slowly return to the starting position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Flat Bench Lying Leg Raise | pull | Lie with your back flat on a bench and your legs extended in front of you off the end; Place your hands either under your glutes with your palms down or by the sides holding on to the bench; This will be your starting position; As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor; Exhale as you perform this portion of the movement and hold the contraction at the top for a second; Now, as you inhale, slowly lower your legs back down to the starting position; | body only | abdominals | The Flat Bench Lying Leg Raise exercise uses a pull force. The Flat Bench Lying Leg Raise exercise has a isolation mechanic. The Flat Bench Lying Leg Raise exercise is performed with body only equipment. The Flat Bench Lying Leg Raise exercise primarily targets the abdominals muscle(s). The Flat Bench Lying Leg Raise exercise does not engage any secondary muscles. The Flat Bench Lying Leg Raise exercise is performed as such: Lie with your back flat on a bench and your legs extended in front of you off the end; Place your hands either under your glutes with your palms down or by the sides holding on to the bench; This will be your starting position; As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor; Exhale as you perform this portion of the movement and hold the contraction at the top for a second; Now, as you inhale, slowly lower your legs back down to the starting position; |
isolation | not applicable | Flexor Incline Dumbbell Curls | pull | Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you; (This can be done for a good effect on all bicep dumbbell exercises); Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them; Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand; Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body; Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up; This will be your starting position; Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale; Tip: Do not swing the arms or use momentum; Keep a controlled motion at all times; Hold the contracted position for a second at the top; As you inhale, slowly go back to the starting position; Repeat for the recommended amount of repetitions; | dumbbell | biceps | The Flexor Incline Dumbbell Curls exercise uses a pull force. The Flexor Incline Dumbbell Curls exercise has a isolation mechanic. The Flexor Incline Dumbbell Curls exercise is performed with dumbbell equipment. The Flexor Incline Dumbbell Curls exercise primarily targets the biceps muscle(s). The Flexor Incline Dumbbell Curls exercise does not engage any secondary muscles. The Flexor Incline Dumbbell Curls exercise is performed as such: Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you; (This can be done for a good effect on all bicep dumbbell exercises); Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them; Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand; Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body; Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up; This will be your starting position; Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale; Tip: Do not swing the arms or use momentum; Keep a controlled motion at all times; Hold the contracted position for a second at the top; As you inhale, slowly go back to the starting position; Repeat for the recommended amount of repetitions; |
isolation | calves | Floor Glute-Ham Raise | pull | You can use a partner for this exercise or brace your feet under something stable; Begin on your knees with your upper legs and torso upright; If using a partner, they will firmly hold your feet to keep you in position; This will be your starting position; Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward; Place your hands in front of you as you reach the floor; This movement is very difficult and you may be unable to do it unaided; Use your arms to lightly push off the floor to aid your return to the starting position; | not applicable | hamstrings | The Floor Glute-Ham Raise exercise uses a pull force. The Floor Glute-Ham Raise exercise has a isolation mechanic. The Floor Glute-Ham Raise exercise does not require any equipment. The Floor Glute-Ham Raise exercise primarily targets the hamstrings muscle(s). The Floor Glute-Ham Raise exercise engages the calves muscle(s) as secondary muscles. The Floor Glute-Ham Raise exercise is performed as such: You can use a partner for this exercise or brace your feet under something stable; Begin on your knees with your upper legs and torso upright; If using a partner, they will firmly hold your feet to keep you in position; This will be your starting position; Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward; Place your hands in front of you as you reach the floor; This movement is very difficult and you may be unable to do it unaided; Use your arms to lightly push off the floor to aid your return to the starting position; |
compound | chest | Floor Press | push | Adjust the j-hooks so they are at the appropriate height to rack the bar; Begin lying on the floor with your head near the end of a power rack; Keeping your shoulder blades pulled together; pull the bar off of the hooks; Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so; Ensure that you tuck your elbows throughout the movement; Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight; Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so; | barbell | triceps | The Floor Press exercise uses a push force. The Floor Press exercise has a compound mechanic. The Floor Press exercise is performed with barbell equipment. The Floor Press exercise primarily targets the triceps muscle(s). The Floor Press exercise engages the chest muscle(s) as secondary muscles. The Floor Press exercise is performed as such: Adjust the j-hooks so they are at the appropriate height to rack the bar; Begin lying on the floor with your head near the end of a power rack; Keeping your shoulder blades pulled together; pull the bar off of the hooks; Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so; Ensure that you tuck your elbows throughout the movement; Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight; Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so; |
compound | chest | Floor Press with Chains | push | Adjust the j-hooks so they are at the appropriate height to rack the bar; For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates; Begin lying on the floor with your head near the end of a power rack; Keeping your shoulder blades pulled together, pull the bar off of the hooks; Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so; Ensure that you tuck your elbows throughout the movement; Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight; Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so; | barbell | triceps | The Floor Press with Chains exercise uses a push force. The Floor Press with Chains exercise has a compound mechanic. The Floor Press with Chains exercise is performed with barbell equipment. The Floor Press with Chains exercise primarily targets the triceps muscle(s). The Floor Press with Chains exercise engages the chest muscle(s) as secondary muscles. The Floor Press with Chains exercise is performed as such: Adjust the j-hooks so they are at the appropriate height to rack the bar; For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates; Begin lying on the floor with your head near the end of a power rack; Keeping your shoulder blades pulled together, pull the bar off of the hooks; Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so; Ensure that you tuck your elbows throughout the movement; Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight; Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so; |
compound | hamstrings | Flutter Kicks | pull | On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge; Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips; This will be your starting position; Start the movement by lifting the left leg higher than the right leg; Then lower the left leg as you lift the right leg; Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg; Make sure that you keep a controlled movement at all times; Tip: You will breathe normally as you perform this movement; | body only | glutes | The Flutter Kicks exercise uses a pull force. The Flutter Kicks exercise has a compound mechanic. The Flutter Kicks exercise is performed with body only equipment. The Flutter Kicks exercise primarily targets the glutes muscle(s). The Flutter Kicks exercise engages the hamstrings muscle(s) as secondary muscles. The Flutter Kicks exercise is performed as such: On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge; Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips; This will be your starting position; Start the movement by lifting the left leg higher than the right leg; Then lower the left leg as you lift the right leg; Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg; Make sure that you keep a controlled movement at all times; Tip: You will breathe normally as you perform this movement; |
not applicable | not applicable | Foot (Self Myofascial Release) | static | This exercise stretches the fascia of the muscles in the feet; Start off seated with your shoes removed; Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot; This will be your starting position; Press down firmly, rolling across the arch of your foot; Hold for 10-30 seconds, and then switch feet; | other | calves | The Foot (Self Myofascial Release) exercise uses a static force. The Foot (Self Myofascial Release) exercise is performed with other equipment. The Foot (Self Myofascial Release) exercise primarily targets the calves muscle(s). The Foot (Self Myofascial Release) exercise does not engage any secondary muscles. The Foot (Self Myofascial Release) exercise is performed as such: This exercise stretches the fascia of the muscles in the feet; Start off seated with your shoes removed; Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot; This will be your starting position; Press down firmly, rolling across the arch of your foot; Hold for 10-30 seconds, and then switch feet; |
compound | calves | Forward Drag with Press | push | Attach a dual handled chain or rope attachment to the sled; You should be facing away from the sled, holding a handle in each hand; Begin the movement by moving forward for one step; Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward; Step forward until you return to the start position prepared to press; | other | chest | The Forward Drag with Press exercise uses a push force. The Forward Drag with Press exercise has a compound mechanic. The Forward Drag with Press exercise is performed with other equipment. The Forward Drag with Press exercise primarily targets the chest muscle(s). The Forward Drag with Press exercise engages the calves muscle(s) as secondary muscles. The Forward Drag with Press exercise is performed as such: Attach a dual handled chain or rope attachment to the sled; You should be facing away from the sled, holding a handle in each hand; Begin the movement by moving forward for one step; Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward; Step forward until you return to the start position prepared to press; |
compound | abdominals | Frankenstein Squat | push | This drill teaches you the proper positioning of both the bar and your body during the clean and front squat; Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you; The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat; Ensure that you only move your shoulder blades forward; don't round the thoracic spine; Squat by flexing the knees and hips, sitting in between your legs; Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place; Go to the bottom of the squat, until your hamstrings contact your calves; Return to the upright position by driving through the front of the heel and extending the knees and hips; | barbell | quadriceps | The Frankenstein Squat exercise uses a push force. The Frankenstein Squat exercise has a compound mechanic. The Frankenstein Squat exercise is performed with barbell equipment. The Frankenstein Squat exercise primarily targets the quadriceps muscle(s). The Frankenstein Squat exercise engages the abdominals muscle(s) as secondary muscles. The Frankenstein Squat exercise is performed as such: This drill teaches you the proper positioning of both the bar and your body during the clean and front squat; Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you; The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat; Ensure that you only move your shoulder blades forward; don't round the thoracic spine; Squat by flexing the knees and hips, sitting in between your legs; Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place; Go to the bottom of the squat, until your hamstrings contact your calves; Return to the upright position by driving through the front of the heel and extending the knees and hips; |
compound | calves | Freehand Jump Squat | push | Cross your arms over your chest; With your head up and your back straight, position your feet at shoulder width; Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor; Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs; Exhale during this portion of the movement; When you touch the floor again, immediately squat down and jump again; Repeat for the recommended amount of repetitions; | body only | quadriceps | The Freehand Jump Squat exercise uses a push force. The Freehand Jump Squat exercise has a compound mechanic. The Freehand Jump Squat exercise is performed with body only equipment. The Freehand Jump Squat exercise primarily targets the quadriceps muscle(s). The Freehand Jump Squat exercise engages the calves muscle(s) as secondary muscles. The Freehand Jump Squat exercise is performed as such: Cross your arms over your chest; With your head up and your back straight, position your feet at shoulder width; Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor; Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs; Exhale during this portion of the movement; When you touch the floor again, immediately squat down and jump again; Repeat for the recommended amount of repetitions; |
compound | calves | Frog Hops | push | Stand with your hands behind your head, and squat down keeping your torso upright and your head up; This will be your starting position; Jump forward several feet, avoiding jumping unnecessarily high; As your feet contact the ground, absorb the impact through your legs, and jump again; Repeat this action 5-10 times; | not applicable | quadriceps | The Frog Hops exercise uses a push force. The Frog Hops exercise has a compound mechanic. The Frog Hops exercise does not require any equipment. The Frog Hops exercise primarily targets the quadriceps muscle(s). The Frog Hops exercise engages the calves muscle(s) as secondary muscles. The Frog Hops exercise is performed as such: Stand with your hands behind your head, and squat down keeping your torso upright and your head up; This will be your starting position; Jump forward several feet, avoiding jumping unnecessarily high; As your feet contact the ground, absorb the impact through your legs, and jump again; Repeat this action 5-10 times; |
isolation | not applicable | Frog Sit-Ups | pull | Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you; Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other; Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it); Tip: In this position your legs should create a diamond shape; Now, cross your arms in front of you by touching the opposite shoulders; This will be your starting position; As you exhale flatten your lower back to the floor while curling the torso upwards; Tip: This will be like performing the first 1/4 movement of a sit up; Hold at the top position for a second; As you inhale, slowly lower back to the starting position; Repeat for the recommended amount of repetitions; | body only | abdominals | The Frog Sit-Ups exercise uses a pull force. The Frog Sit-Ups exercise has a isolation mechanic. The Frog Sit-Ups exercise is performed with body only equipment. The Frog Sit-Ups exercise primarily targets the abdominals muscle(s). The Frog Sit-Ups exercise does not engage any secondary muscles. The Frog Sit-Ups exercise is performed as such: Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you; Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other; Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it); Tip: In this position your legs should create a diamond shape; Now, cross your arms in front of you by touching the opposite shoulders; This will be your starting position; As you exhale flatten your lower back to the floor while curling the torso upwards; Tip: This will be like performing the first 1/4 movement of a sit up; Hold at the top position for a second; As you inhale, slowly lower back to the starting position; Repeat for the recommended amount of repetitions; |
compound | calves | Front Barbell Squat | push | This exercise is best performed inside a squat rack for safety purposes; To begin, first set the bar on a rack that best matches your height; Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor; Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control; Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; This will be your starting position; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section); Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up; Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor); Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; | barbell | quadriceps | The Front Barbell Squat exercise uses a push force. The Front Barbell Squat exercise has a compound mechanic. The Front Barbell Squat exercise is performed with barbell equipment. The Front Barbell Squat exercise primarily targets the quadriceps muscle(s). The Front Barbell Squat exercise engages the calves muscle(s) as secondary muscles. The Front Barbell Squat exercise is performed as such: This exercise is best performed inside a squat rack for safety purposes; To begin, first set the bar on a rack that best matches your height; Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor; Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control; Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; This will be your starting position; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section); Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up; Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor); Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; |
compound | calves | Front Barbell Squat To A Bench | push | This exercise is best performed inside a squat rack for safety purposes; To begin, first set a flat bench behind you and set the bar on a rack that best matches your height; Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor; Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control; Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; This will be your starting position; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section); Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up; Continue down until you touch the bench with your glutes; Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the bar as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; | barbell | quadriceps | The Front Barbell Squat To A Bench exercise uses a push force. The Front Barbell Squat To A Bench exercise has a compound mechanic. The Front Barbell Squat To A Bench exercise is performed with barbell equipment. The Front Barbell Squat To A Bench exercise primarily targets the quadriceps muscle(s). The Front Barbell Squat To A Bench exercise engages the calves muscle(s) as secondary muscles. The Front Barbell Squat To A Bench exercise is performed as such: This exercise is best performed inside a squat rack for safety purposes; To begin, first set a flat bench behind you and set the bar on a rack that best matches your height; Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor; Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control; Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance and also maintain a straight back; This will be your starting position; (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section); Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up; Continue down until you touch the bench with your glutes; Inhale as you perform this portion of the movement; Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front; If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly; Begin to raise the bar as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position; Repeat for the recommended amount of repetitions; |
compound | abductors | Front Box Jump | push | Begin with a box of an appropriate height 1-2 feet in front of you; Stand with your feet should width apart; This will be your starting position; Perform a short squat in preparation for jumping, swinging your arms behind you; Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible; Swing your arms forward and up; Land on the box with the knees bent, absorbing the impact through the legs; You can jump from the box back to the ground, or preferably step down one leg at a time; | other | hamstrings | The Front Box Jump exercise uses a push force. The Front Box Jump exercise has a compound mechanic. The Front Box Jump exercise is performed with other equipment. The Front Box Jump exercise primarily targets the hamstrings muscle(s). The Front Box Jump exercise engages the abductors muscle(s) as secondary muscles. The Front Box Jump exercise is performed as such: Begin with a box of an appropriate height 1-2 feet in front of you; Stand with your feet should width apart; This will be your starting position; Perform a short squat in preparation for jumping, swinging your arms behind you; Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible; Swing your arms forward and up; Land on the box with the knees bent, absorbing the impact through the legs; You can jump from the box back to the ground, or preferably step down one leg at a time; |
isolation | not applicable | Front Cable Raise | push | Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand; Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs; This will be your starting position; While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down; Continue to go up until you arm is slightly above parallel to the floor; Exhale as you execute this portion of the movement and pause for a second at the top; Now as you inhale lower the arm back down slowly to the starting position; Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one; | cable | shoulders | The Front Cable Raise exercise uses a push force. The Front Cable Raise exercise has a isolation mechanic. The Front Cable Raise exercise is performed with cable equipment. The Front Cable Raise exercise primarily targets the shoulders muscle(s). The Front Cable Raise exercise does not engage any secondary muscles. The Front Cable Raise exercise is performed as such: Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand; Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs; This will be your starting position; While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down; Continue to go up until you arm is slightly above parallel to the floor; Exhale as you execute this portion of the movement and pause for a second at the top; Now as you inhale lower the arm back down slowly to the starting position; Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one; |
compound | abductors | Front Cone Hops (or hurdle hops) | push | Set up a row of cones or other small barriers, placing them a few feet apart; Stand in front of the first cone with your feet shoulder width apart; This will be your starting position; Begin by jumping with both feet over the first cone, swinging both arms as you jump; Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone; Continue until you have jumped over all of the cones; | other | quadriceps | The Front Cone Hops (or hurdle hops) exercise uses a push force. The Front Cone Hops (or hurdle hops) exercise has a compound mechanic. The Front Cone Hops (or hurdle hops) exercise is performed with other equipment. The Front Cone Hops (or hurdle hops) exercise primarily targets the quadriceps muscle(s). The Front Cone Hops (or hurdle hops) exercise engages the abductors muscle(s) as secondary muscles. The Front Cone Hops (or hurdle hops) exercise is performed as such: Set up a row of cones or other small barriers, placing them a few feet apart; Stand in front of the first cone with your feet shoulder width apart; This will be your starting position; Begin by jumping with both feet over the first cone, swinging both arms as you jump; Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone; Continue until you have jumped over all of the cones; |
isolation | not applicable | Front Dumbbell Raise | push | Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs; This will be your starting position; While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down; Continue to go up until you arm is slightly above parallel to the floor; Exhale as you execute this portion of the movement and pause for a second at the top; Inhale after the second pause; Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell; Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm; | dumbbell | shoulders | The Front Dumbbell Raise exercise uses a push force. The Front Dumbbell Raise exercise has a isolation mechanic. The Front Dumbbell Raise exercise is performed with dumbbell equipment. The Front Dumbbell Raise exercise primarily targets the shoulders muscle(s). The Front Dumbbell Raise exercise does not engage any secondary muscles. The Front Dumbbell Raise exercise is performed as such: Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs; This will be your starting position; While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down; Continue to go up until you arm is slightly above parallel to the floor; Exhale as you execute this portion of the movement and pause for a second at the top; Inhale after the second pause; Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell; Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm; |
isolation | not applicable | Front Incline Dumbbell Raise | push | Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand; Tip: You can change the angle to hit the muscle a little differently each time; Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs; This will be your starting position; Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked; Squeeze at the top for a second and make sure you breathe out during this portion of the movement; Tip: Keep your head resting down against the bench and your legs on the floor at all times; Lower the arms back to the starting position as you inhale; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Front Incline Dumbbell Raise exercise uses a push force. The Front Incline Dumbbell Raise exercise has a isolation mechanic. The Front Incline Dumbbell Raise exercise is performed with dumbbell equipment. The Front Incline Dumbbell Raise exercise primarily targets the shoulders muscle(s). The Front Incline Dumbbell Raise exercise does not engage any secondary muscles. The Front Incline Dumbbell Raise exercise is performed as such: Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand; Tip: You can change the angle to hit the muscle a little differently each time; Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs; This will be your starting position; Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked; Squeeze at the top for a second and make sure you breathe out during this portion of the movement; Tip: Keep your head resting down against the bench and your legs on the floor at all times; Lower the arms back to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
not applicable | not applicable | Front Leg Raises | pull | Stand next to a chair or other support, holding on with one hand; Swing your leg forward, keeping the leg straight; Continue with a downward swing, bringing the leg as far back as your flexibility allows; Repeat 5-10 times, and then switch legs; | body only | hamstrings | The Front Leg Raises exercise uses a pull force. The Front Leg Raises exercise is performed with body only equipment. The Front Leg Raises exercise primarily targets the hamstrings muscle(s). The Front Leg Raises exercise does not engage any secondary muscles. The Front Leg Raises exercise is performed as such: Stand next to a chair or other support, holding on with one hand; Swing your leg forward, keeping the leg straight; Continue with a downward swing, bringing the leg as far back as your flexibility allows; Repeat 5-10 times, and then switch legs; |
isolation | not applicable | Front Plate Raise | push | While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions; Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go; Tip: The arms will remain in this position throughout the exercise; This will be your starting position; Slowly raise the plate as you exhale until it is a little above shoulder level; Hold the contraction for a second; Tip: make sure that you do not swing the weight or bend at the elbows; Your torso should remain stationary throughout the movement as well; As you inhale, slowly lower the plate back down to the starting position; Repeat for the recommended amount of repetitions; | other | shoulders | The Front Plate Raise exercise uses a push force. The Front Plate Raise exercise has a isolation mechanic. The Front Plate Raise exercise is performed with other equipment. The Front Plate Raise exercise primarily targets the shoulders muscle(s). The Front Plate Raise exercise does not engage any secondary muscles. The Front Plate Raise exercise is performed as such: While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions; Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go; Tip: The arms will remain in this position throughout the exercise; This will be your starting position; Slowly raise the plate as you exhale until it is a little above shoulder level; Hold the contraction for a second; Tip: make sure that you do not swing the weight or bend at the elbows; Your torso should remain stationary throughout the movement as well; As you inhale, slowly lower the plate back down to the starting position; Repeat for the recommended amount of repetitions; |
compound | lats | Front Raise And Pullover | pull | Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart; Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows; This will be your starting position; Now raise the weight using a semicircular motion and keeping your arms straight as you inhale; Continue the same movement until the bar is on the other side above your head ; (Tip: the bar will travel approximately 180-degrees); At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling; Now return the barbell to the starting position by reversing the motion as you exhale; Repeat for the recommended amount of repetitions; | barbell | chest | The Front Raise And Pullover exercise uses a pull force. The Front Raise And Pullover exercise has a compound mechanic. The Front Raise And Pullover exercise is performed with barbell equipment. The Front Raise And Pullover exercise primarily targets the chest muscle(s). The Front Raise And Pullover exercise engages the lats muscle(s) as secondary muscles. The Front Raise And Pullover exercise is performed as such: Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart; Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows; This will be your starting position; Now raise the weight using a semicircular motion and keeping your arms straight as you inhale; Continue the same movement until the bar is on the other side above your head ; (Tip: the bar will travel approximately 180-degrees); At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling; Now return the barbell to the starting position by reversing the motion as you exhale; Repeat for the recommended amount of repetitions; |
compound | abdominals | Front Squat (Clean Grip) | push | To begin, first set the bar in a rack slightly below shoulder level; Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat; Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position; Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head and elbows up at all times; This will be your starting position; Bend at the knees, sitting down between your legs; Continue down until your hamstrings are on your calves; Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat; Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position; | barbell | quadriceps | The Front Squat (Clean Grip) exercise uses a push force. The Front Squat (Clean Grip) exercise has a compound mechanic. The Front Squat (Clean Grip) exercise is performed with barbell equipment. The Front Squat (Clean Grip) exercise primarily targets the quadriceps muscle(s). The Front Squat (Clean Grip) exercise engages the abdominals muscle(s) as secondary muscles. The Front Squat (Clean Grip) exercise is performed as such: To begin, first set the bar in a rack slightly below shoulder level; Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat; Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position; Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head and elbows up at all times; This will be your starting position; Bend at the knees, sitting down between your legs; Continue down until your hamstrings are on your calves; Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat; Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position; |
compound | calves | Front Squats With Two Kettlebells | push | Clean two kettlebells to your shoulders; Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders; Rotate your wrists as you do so; Looking straight ahead at all times, squat as low as you can and pause at the bottom; As you squat down, push your knees out; You should squat between your legs, keeping an upright torso, with your head and chest up; Rise back up by driving through your heels and repeat; | kettlebells | quadriceps | The Front Squats With Two Kettlebells exercise uses a push force. The Front Squats With Two Kettlebells exercise has a compound mechanic. The Front Squats With Two Kettlebells exercise is performed with kettlebells equipment. The Front Squats With Two Kettlebells exercise primarily targets the quadriceps muscle(s). The Front Squats With Two Kettlebells exercise engages the calves muscle(s) as secondary muscles. The Front Squats With Two Kettlebells exercise is performed as such: Clean two kettlebells to your shoulders; Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders; Rotate your wrists as you do so; Looking straight ahead at all times, squat as low as you can and pause at the bottom; As you squat down, push your knees out; You should squat between your legs, keeping an upright torso, with your head and chest up; Rise back up by driving through your heels and repeat; |
isolation | not applicable | Front Two-Dumbbell Raise | push | Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs; This will be your starting position; While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down; Continue to go up until you arms are slightly above parallel to the floor; Exhale as you execute this portion of the movement and pause for a second at the top; As you inhale, lower the dumbbells back down slowly to the starting position; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Front Two-Dumbbell Raise exercise uses a push force. The Front Two-Dumbbell Raise exercise has a isolation mechanic. The Front Two-Dumbbell Raise exercise is performed with dumbbell equipment. The Front Two-Dumbbell Raise exercise primarily targets the shoulders muscle(s). The Front Two-Dumbbell Raise exercise does not engage any secondary muscles. The Front Two-Dumbbell Raise exercise is performed as such: Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs; This will be your starting position; While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down; Continue to go up until you arms are slightly above parallel to the floor; Exhale as you execute this portion of the movement and pause for a second at the top; As you inhale, lower the dumbbells back down slowly to the starting position; Repeat for the recommended amount of repetitions; |
compound | biceps | Full Range-Of-Motion Lat Pulldown | pull | Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys; Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward; Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown; The range of motion will be more of an arc; During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward; Return slowly to the starting position and repeat; | cable | lats | The Full Range-Of-Motion Lat Pulldown exercise uses a pull force. The Full Range-Of-Motion Lat Pulldown exercise has a compound mechanic. The Full Range-Of-Motion Lat Pulldown exercise is performed with cable equipment. The Full Range-Of-Motion Lat Pulldown exercise primarily targets the lats muscle(s). The Full Range-Of-Motion Lat Pulldown exercise engages the biceps muscle(s) as secondary muscles. The Full Range-Of-Motion Lat Pulldown exercise is performed as such: Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys; Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward; Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown; The range of motion will be more of an arc; During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward; Return slowly to the starting position and repeat; |
compound | biceps | Gironda Sternum Chins | pull | Grasp the pull-up bar with a shoulder width underhand grip; Now hang with your arms fully extended and stick your chest out and lean back; Tip: You will be leaning back throughout the entire movement; This will be your starting position; Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible; Exhale as you perform this portion of the movement; Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor; Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it; Hold that contraction for a second; Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor; Slowly start going back to the starting position as you inhale; Repeat for the recommended amount of repetitions; | other | lats | The Gironda Sternum Chins exercise uses a pull force. The Gironda Sternum Chins exercise has a compound mechanic. The Gironda Sternum Chins exercise is performed with other equipment. The Gironda Sternum Chins exercise primarily targets the lats muscle(s). The Gironda Sternum Chins exercise engages the biceps muscle(s) as secondary muscles. The Gironda Sternum Chins exercise is performed as such: Grasp the pull-up bar with a shoulder width underhand grip; Now hang with your arms fully extended and stick your chest out and lean back; Tip: You will be leaning back throughout the entire movement; This will be your starting position; Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible; Exhale as you perform this portion of the movement; Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor; Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it; Hold that contraction for a second; Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor; Slowly start going back to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | calves | Glute Ham Raise | pull | Begin by adjusting the equipment to fit your body; Place your feet against the footplate in between the rollers as you lie facedown; Your knees should be just behind the pad; Start from the bottom of the movement; Keep your back arched as you begin the movement by flexing the knees; Drive your toes into the foot plate as you do so; Keep your upper body straight, and continue until your body is upright; Return to the starting position, keeping your descent under control; | machine | hamstrings | The Glute Ham Raise exercise uses a pull force. The Glute Ham Raise exercise has a compound mechanic. The Glute Ham Raise exercise is performed with machine equipment. The Glute Ham Raise exercise primarily targets the hamstrings muscle(s). The Glute Ham Raise exercise engages the calves muscle(s) as secondary muscles. The Glute Ham Raise exercise is performed as such: Begin by adjusting the equipment to fit your body; Place your feet against the footplate in between the rollers as you lie facedown; Your knees should be just behind the pad; Start from the bottom of the movement; Keep your back arched as you begin the movement by flexing the knees; Drive your toes into the foot plate as you do so; Keep your upper body straight, and continue until your body is upright; Return to the starting position, keeping your descent under control; |