Exercises

Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. Position yourself underneath the bar so that the bar is racked on the top of your back muscles. Step up on the block or […]

Assume your position in the captain’s chair with your lower back in the back rest and your hands on the grips. Extend your legs toward the floor. Keep your legs together and bend at the hips to raise your legs parallel to the floor. Move slowly and deliberately — avoid swinging so that momentum takes […]

Place a pair of dumbbells, slightly wider than shoulder width apart. Set yourself in a Pushup position with hands on dumbbells. Lower your body to the floor, pause, then complete 1 push up. Once you’re back in the starting position, row the dumbbell on one side to the side of your chest by pulling the […]

Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you can […]

Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you can […]

Take a stability ball and rest your arms till the elbows on the ball. Form a straight line with your body and resting your body on your toes. This is your starting position. Using your forearms move the ball in circular motion towards the right side. Complete the circle and return to the starting position. […]

Grab a bench and set it to flat or a slight incline if you wish to emphasize your upper chest a bit more. Take a barbell with handles attached on a machine and lie flat. Start with them pressed together using a neutral/hammer grip (palms facing inwards). Lie back on the bench with the barbell […]

Grab an EZ-Bar with an underhand grip, hands shoulder-width apart, and stand on preacher bench. Place the back of your upper arms against the padding, fully extending your arms. Contract your biceps to curl the bar toward your shoulders. Raise the bar as high as possible while maintaining constant tension on the biceps. Pause, then […]

Lie on the ground with your arms and legs extended so that you’re creating an “X” position on the ground. In one movement, lift shoulders and legs off the ground and hug knees to chest, engaging core to come up. Slowly lower back down.

Lie flat on a mat with your face facing downwards. Keep your arms next to you and elbows bent with palms facing the ground. Your hands should be at shoulder level. This is your starting position. As you inhale raise your chest and raise your hips also extend your arms to be completely straight.

Place a yoga mat down on the floor. Lie down on your back, centred on the Pilates mat. Lift your legs above your hips and then push them straight out. Form a circle with your hands and bring to the top of your head, raise your arms straight and bring them to the knee. Lift […]

Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towards opposite shoulder). Hold the position at the top and then lower your legs back down. Repeat on the other side. Be sure […]

Stand straight in a relaxed position. Raise your arms above your till they naturally flex. Form a 90-degree angle using your elbows. Squeeze your biceps muscles as much as possible. Repeat.

Stand straight in a relaxed position. Raise your arms above your till they naturally flex. Form a 90-degree angle using your elbows. Squeeze your biceps muscles as much as possible. Repeat.

Begin by standing close to a wall or object for balance. Rise up on to your toes, hold for two seconds and slowly lower heels back to the ground.

While barefoot, use your hands to pull your toes back toward the top of your foot. Now stand facing a wall. Place the toes of one foot against the wall with your foot at an angle. Slowly shift your weight backward. Then, bring your heels closer and try to lift your toes a bit higher. […]

Anchor a resistance band with two heavy dumbbells. The dumbbells should be heavy enough that they do not move. Set yourself up so your shoulder blades, upper back, and elbows are resting on top of the bench, and your body is facing straight ahead. Your hips should be relatively close to the bench during the […]

Keep your knees slightly bent and elbows tight to your side as you exhale and bend your elbows, curling the bar up. Maintain your wrists straight and curl up until your biceps reach peak contraction without allowing your elbows to sway forward. Return your arms slowly back down to starting position and repeat.

Grab the handles with your palms toward you. Pull the handles down as you sit into the seat. Adjust the leg pad tight on your quads as to keep your lower body stable. Keep your chest up as you pull the handles simultaneously down to your side. Control the movement back up to the top […]

Attach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position. Perform the movement by flexing the spine, crunching the weight down as far as […]

Sit in the calf raise machine and place your forefeet on the foot platforms, with your heels extending off. Place your thighs under the lever pads and adjust the pads to snugly support your thighs. Lift the lever a little and release the safety bar, giving the lever freedom to descend. Hold the handles for […]

Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward. Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the handles […]

Sit on seat and position chest against pad. Grasp lever handles with overhand grip. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.

Sit on seat and position chest against pad. Grasp lever handles with overhand grip. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.

Sit on seat and position chest against pad. Grasp lever handles with overhand grip. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.

For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front […]

Sit on curl machine placing back of arms on pad. Grasp lever handles with underhand grip. Align elbows at same pivot point as fulcrum of lever. Raise lever handles toward shoulders. Lower handles until arms are fully extended. Repeat.

Sit on seat with upper chest just above grips on lever. Grasp grips with wide overhand grip and position elbows out to sides. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.

Stand upright on the machine and do not lean forward or backward. You should be able to balance without leaning the handles for support. Avoid gripping the handles too tightly. Look straight ahead. Move your body in a skiing motion.

Stand with your legs a little wider than shoulder width apart, with a kettlebell between your feet. Hinge at the hips and a little at the knees, grasp the kettlebell with both hands, and lift it a little off the floor by extending your hips. At this point, your back and arms should be straight, […]

Start in a standard press up position with your hands shoulder width apart. Extend your right arm in front of your body and extend your left leg out behind you. Try not to wobble! Tensing your abs will help. Then return your arm and leg to their original position. Make sure to alternate your arms […]

Stand in the centre. Move your feet shoulder width apart with a very slight bend in the knee. Arms on the handle. Move both feet.

Load your pushing sled with the desired weight. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it […]

Begin by lying on the floor. Place your hands behind you neck Keep feet closer to hips Without jerking the neck slowly raise your torso up from the floor Chin should not be locked in the chest and try reaching the ceiling with your head Raise yourself and try reaching our knees Slowly, lower yourself […]

Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position. Now lower the bar down to your lower chest […]

Grasp stirrup and straddle bench orientated with side facing medium height cable pulley. Sit with feet on floor. Hold onto stirrup with both hands with arms extending out straight toward stirrup. Keeping arms straight, rotate torso to opposite side until cable makes contact with shoulder. Return to original position, continue with opposite side. Repeat

Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position. Now lower the bar down to your lower chest […]

Start on your back with your hands behind your head and your elbows wide. Keeping your heels together and toes pointed out. Bring your knees to touch your elbows as you perform a crunch bringing your upper back and head off the floor. Keeping your abs engaged and heels together, lengthen your legs away from […]

Stand with your legs apart, with barbell held firm. Pick up the dumbbell bar and rest both your elbows on your thighs. Bend your back forming a hunch while facing front. This is your starting position. Exhale as you curl the dumbbell up towards your shoulder. At the top of the movement, hold the contracted […]

Sit on bench with weighted neck harness on head. Move head up by hyperextending neck. Your back should be facing the machine. Return by bending neck down until chin touches upper chest. Repeat.

Sit on bench with weighted neck harness on head. Move head up by hyperextending neck. Your face should be facing the machine. Return by bending neck down until chin touches upper chest. Repeat.

Place a box or a bench behind the seat of a cable pull-down machine. Kneel on the seat of the cable pull-down machine, facing the bench/box, and tightly secure your feet under the rollers. For reasons explained below, flex your hips a little and dorsally flex your ankles (i.e. point your toes up towards your […]

Stand with a dumbbell in each hand. Raise the dumbbells to the height of your chin, with your elbows pointing diagonally out to the sides and your pinkie fingers raised higher than your thumbs. Exhale as you swing your elbows backward and a little upward as you move your head and torso forward. At the […]

Sit down at the end of the bench with your legs close together and hold the dumbbells to your side. Bend forward at the hips and engage your midsection as you keep your back straight. Position the dumbbells under your legs and maintain a slight bend in your elbows. Exhale as you elevate your arms […]

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that […]

Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the […]

Sit on side of bench. Place hands on edge of bench. Place feet on floor away from bench. Straighten arms, slide rear end from the edge of bench, and position feet on floor with knees bent. Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. […]

Sit up tall on the floor with your knees bent and feet flat. Hold a weight plate with your hands, bracing the muscles of your core. Extend your hands outward directly in front of your chest. Take a deep inhale, then exhale and lean backward with a long, tall spine, holding your torso at a […]

Unrack the barbell in similar fashion as you would a high bar back squat stepping slightly farther back than normal. Place one foot firmly in front of you, roughly 1-2 feet. Drop you back foot slightly behind you, allowing the knee the bend towards the floor into an almost kneeling position. The back knee should […]

Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. With the hips stationary, flex the waist as you […]

Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides of […]

Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward, stretching […]

Grasp the attachment of a low cable pulley. The attachment can be a rope or a stirrup (handle). Straddle the cable so that your back faces the pulley. Keeping your legs straight, flex your hips and waist until you feel a mild stretch in your hamstrings. Step forward until the rope is pulled taut, and […]

Stand up with a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso. Your legs should be at about shoulder’s width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position. […]

The standing barbell twist exercise focuses on your obliques. Grab a light barbell and rest it on the muscle on the back of your neck. Do not rest the weight on your neck! Stand up straight, with your feet firmly on the floor at a wide than shoulder width stance, and your back straight. Slowly […]

Sit on seat with chest approximately height of handles. Grasp handles with wide overhand grip; elbows out to sides just below shoulders. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.

Set and grasp lever handles to each side with overhand grip. Press lever upward until arms are extended overhead. Lower and repeat.

Holding a dumbbell in each hand, sit on the end of a bench or on a chair. Keeping your back straight, lean forward a little. Let the dumbbells hang down by your sides, with your elbows slightly bent. Externally rotate your shoulders a little so that your palms face a little forward instead of your […]

Stand holding a dumbbell in each hand, with the dumbbells hanging down by your sides. Bend forward a little at the hips. Eternally rotate your shoulders so that your thumbs point out diagonally. Keeping your elbows slightly bent, exhale as you raise both upper arms out to the sides until your elbows are level with […]

Sit on seat and position forefeet on horizontal foot bar. Grasp handles to sides and straighten knees. Push lever by extending ankles as far as possible. Return by bending ankles until calves are stretched. Repeat.

Lie on machine with legs over pads or feet on foot bar. Grasp bars near head at each side. With hips stationary, raise upper back pad by flexing waist. Return and repeat.

Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away. Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley. Now step out and away from the stack with a wide stance and […]

Lie on the floor, keeping your back pressed to the ground and your hands behind your head. Raise your knees so your thighs are roughly perpendicular to the floor. Touch your opposite elbow to the opposite leg. That’s one rep Repeat.

Flat Feet: Always keep your feet flat and avoid jumping on your toes. If you do this, your front foot muscles will get stronger. In simple words, land on your whole feet including your heel. Steady Pace: Keep your pace steady and maintain a speed of around 60 to 80 steps in a minute. Going […]

Position suspension handles higher than arms’ length above floor. Sit on floor and grasp handles. Hang shoulders under handles with arms straight, back and hips straight, with knees bent and feet flat on floor. Pull body up so sides of chest make contact with handles while keeping body straight. Return until arms are extended straight […]

Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting […]

Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent. Gently hyperextend back on contour of ball. Place hands behind neck or beside head. Flex waist to raise upper torso. Return to original position. Repeat.

Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position. As you breathe […]

Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions. Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each other […]

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using […]

From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position. Initiate the movement by descending into a squat, flexing the hips […]

After adjusting your bike, start. Find a pace/resistance that allows you to work at the suggested rate of perceived exertion (RPE) on a scale of 1 (easy) to 10 (extremely hard). RPE is how hard it feels to work at the level of resistance you’ve chosen. If it feels too hard, back off on the […]

Sit on seat with handles lower chest height. Grasp handle with wide overhand grip; elbows out to sides just below shoulders. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.

Sit on seat with chest approximately height of handles. Grasp handles with wide overhand grip; elbows out to sides just below shoulders. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.

Lie on machine with legs over pads or feet on foot bar. Grasp bars near head at each side. With hips stationary, raise upper back pad by flexing waist. Return and repeat.

The Catch: Start with a proper set-up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed, and core braced. Torso should be leaning forward at a 1 o’clock position with shoulders in front of hips. From this position, you will be able to create a powerful push-off of the machine […]

Lie down with your head on the headrest. Place the ab rocker on the floor with the headrest behind you. Lie down on your back inside the rocker so that your head is resting on the headrest and the upper roll bar is positioned above your chest. Make sure your head, neck, and back are […]

Position seat so shoulders are same height of padded lever. Sit on the machine and place arms over lever pad. Push the padded lever down slightly until shoulder is fixed at approximately 90º or slightly greater. With hips stationary, flex waist in “C” shape so elbows point downward. Return and repeat.

Sit on machine with back on padded support. Place feet on platform. Grasp handles to sides. Push platform away by extending knees and hips. Return and repeat.

Sit on machine with back against padded lever. Push hips back against back of seat by pushing feet against platform. Arch back in “C” shape. Extend spine until hyperextended. Return and repeat.

Sit on seat and position chest against pad. Push foot lever if available. Grasp narrower parallel grip handles. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.

Step on the Treadmill and start walking

Sit on apparatus with back against padded back support. Place back of lower leg on top of padded lever. Secure lap pad against thigh just above knees. Grasp handles on lap support. Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.

Place your hands on the hand bars. Lift the weight while exhaling until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back. Exhale and lower the weight back to starting position.

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly […]

Stand facing away from bench. Position bar on back of shoulders and grasp barbell to sides. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip […]

This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth. Then, set the bar on a rack that best matches your height. Once the […]

Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position. Initiate the […]

Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench […]

Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position. Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking […]

Grasp dumbbell in both hands. Position toes and balls of feet on calf block with arches and heels extending off. Balance yourself. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Step on pedal platforms and grasp handle rails. Select “quick start” or enter the program. Pedal forward by placing weight on one foot, allowing the other foot to move forward. Alternate with the opposite side until momentum allows continued forward rotation.

Sit on seat. Grasp handles and place back of upper arms parallel on padding with elbows approximately in line with lever’s fulcrum. Push lever down until arms are fully extended. Return until forearms contact upper arms. Repeat.

Place your back against the backrest of the chest press machine. Grab the handles and place your feet flat on the floor or the footstool of the chest press machine. Press the handles forward until your arms are straight. Pause for one second and then bend your elbows and slowly return to the starting position.

Step onto the machine facing the monitor. Begin pedalling to turn it on. Start pedalling at an even pace. Do not lock your knees. Turn up the resistance. Change up your direction on the pedals. Use the swing arms. Increase the incline and resistance as you go.

Adjust Your Seat. Stretch It Out. Warm-Up on The Cycle. Maintain Proper Form. Select the Right Resistance Try Interval Training. Select the Right Duration.

Step onto the machine facing the monitor. Begin pedaling to turn it on. Start pedaling at an even pace. Do not lock your knees. Turn up the resistance. Change up your direction on the pedals. Use the swing arms. Increase the incline and resistance as you go.

Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm’s length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around […]

Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position. As you breathe in, come down slowly until you […]

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 […]

Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor. Pressing through your heels and squeezing your glutes, return to the start position.

Step on pedal platforms and grasp handlebars on each arm lever. Select “quick start” or enter program. Pedal forward while alternating the arm levers back and forth.

Sit on the machine. Position yourself comfortably. Steady yourself and move the hands as you would move your legs while riding a bike. Repeat.

Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl. Now to […]

Standing with a tight core and flat back, hold a pair of dumbbells at your sides. Keeping the dumbbells in a horizontal position, pull them up upwards, leading with your elbows. When your upper arms are parallel with the floor, pause, then flip the dumbbells up. The dumbbells will be above your shoulders next to […]

Set a bar at navel height or slightly below. Set up facing away from the rack with the bar resting in the notch of your elbow just below the insertion of bicep. Stand up tall and unrack the bar. While maintaining an active shoulder position, keep the bar stabilized and walk for a designated distance […]

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 […]

Set up a pulley cable machine with a grip attachment and the weight of your choice. If you are doing this for the first time, start with a lighter weight. Grab the handle using your left hand so that it faces your body. Make sure your forearm is positioned at an angle of 90-degrees to […]

Start off standing with your side next to a high pulley cable machine with a grip attachment connected to the machine. Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side. Slowly pull down with the arm grasping the cable with your obliques […]

Begin by laying back on a decline bench with a weight plate crossed between your arms over your chest and placing your feet securely in the foot rests. Then slowly curl your body up, making sure to squeeze in through your abdominals and hold for a few seconds at the top. Return back to the […]

Sit with your feet set in the foot holds and your butt slightly past/off the cushions (i.e. away from your feet). Keep your knees bent when sitting in this upright position (i.e. the start position). Lower yourself backwards, keeping your spine neutral and your knees bent – you will only move to parallel if you’re […]

Place weight between ankles or use no weight. Grasp and hang from high bar. With knees straight, raise legs by flexing hips until thighs are just past parallel to floor. Return until hips are extended downward. Repeat.

Place a dumbbell on its side inside the captain’s chair. Get into the captain’s chair with your forearms on the pads, your hands on the handles, and your back against the back pad. Press your lower back against the back pad. Pinch the dumbbell between the arches of your feet. Keeping the dumbbell pinched between […]

Stand in the frame with your arms resting on the arms of the chair. Grab on to the handles of the chair, if it has them. Check that your arm position is firm (you need to be able to lift your bodyweight from the floor). Inhale as you engage your abdominal muscles to prepare for […]

Sit in machine. Situate bent arms between padded lever and sides of body. Raise arms to sides until upper arms are horizontal. Return and repeat.

Squat down to place shoulders under padded lever. Place feet shoulder width apart directly under shoulders. Extend knees and hips until legs are straight. Release support lever. Lower lever by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past […]

Sit on curl machine placing back of arms on pad. Grasp lever handles with underhand grip. Align elbows at same pivot point as fulcrum of lever Raise lever handles toward shoulders. Lower handles until arms are fully extended. Repeat.

Sit upright on seat. If possible, place handles in narrow position. Grasp handles. Push levers down with elbows pointing back. Allow lever bar to raise until shoulders are slightly stretched. Repeat.

Grasp handles to each side with overhand grip. Sit on seat and position thighs under leg pads. Pull levers down to sides of shoulders. Return until arms and shoulders are fully extended. Repeat.

Lie prone (face down) on a hyperextension bench with your legs tucked firmly under the foot pads. If necessary, adjust the upper pad so that it lies below your hips, giving your hips room to fully flex. Put your hands lightly behind your head or cross them on your chest. Inhale as you lower your […]

Place a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down. Face away from the machine and kneel. Place your head and the back of your upper arms on the bench. Your elbows should be […]

Lie on machine with legs over pads or feet on foot bar. Grasp bars near head at each side. With hips stationary, raise upper back pad by flexing waist. Return and repeat.

Lie supine on machine with lower legs between padded bars. Grasp handles on each side. Pull lower leg bar up by flexing hips toward arms by flexing hips then waist. Continue to raise knees toward shoulders by flexing waist, raising hips from board. Return until waist and hips are extended down to original position. Repeat.

Begin lying on your back on a flat bench. Bend your arms, and grip the top of the bench. Your hands should grip the bench by your ears; keep your elbows in tight. With control, engage your core and lift your legs up toward the ceiling. Your hips should raise up and off the bench. […]

Begin lying on your back on a flat bench. Bend your arms, and grip the top of the bench. Your hands should grip the bench by your ears; keep your elbows in tight. With control, engage your core and lift your legs up toward the ceiling. Your hips should raise up and off the bench. […]

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 […]

Lie on the floor, on your left side, supporting your bodyweight on your left elbow. Your elbow should be directly under your shoulder. Place the inside of your right foot on a bench and lift your hip off the floor a little by pushing your foot down onto the bench. Straighten your body and legs. […]

Place two low chairs side by side, with a gap between them. Sit between the chairs, on the floor, with your legs straight. Place the backs of your upper arms onto the chairs and raise your butt off the floor so that your body is straight and rigid. Keeping your body rigid, exhale as you […]

Take a grip on pull-ups bars; hang with your knees together and your body straight. This will be your starting position. Initiate the movement by flexing the hips and knees, drawing the legs up. Pull the knees up into one side, going above 90 degrees at the hip. Avoid any swinging, performing the exercise with […]

Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping leg elevated off of floor. Keep back as straight as possible and supporting knee pointed same direction as foot supporting. Raise body back up to […]

Stand tall with your feet together and your toes facing forward. Hold a dumbbell in your right hand, or hold one in each hand. Position your hands on the front of your thighs with your arms straight. Face your palms toward your legs. If using only one dumbbell, hold the weight slightly to the right […]

Start off by taking a weighted EZ Bar and grabbing it with a neutral grip. Elevate the bar over the top of your head so that your arms are straight and keeping a strong grip on the bar. Slowly lower the bar behind your head, bending at the elbows, so that it goes down in […]

Start off laying with your back on a flat bench with your legs in front of you, holding a single dumbbell up above your chest. Slowly lower the dumbbell to your head, bending only at your elbows and squeezing your triceps, until the dumbbell almost touches your head. Hold for a count then return back […]

Start off sitting your back flat on an incline bench with your feet on the floor in front of you, holding a dumbbell on your legs. Elevate the weight above your head as this will be your starting position. Slowly lower the dumbbell behind your head as far as possible by extending both arms and […]

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor. Grasp the dumbbell […]

Attach a rope to a cable stack as high as possible and assume a standing position. Utilize a split stance, grasp the rope overhead with a neutral grip (palms facing), and lean forward by hinging at the hips. Initiate the movement by extending the elbows and flexing the triceps. Pull the rope downward until the […]

Position a stability ball in the small of the back against a wall. Lift the right leg up, while slowly squatting down on the left leg through the desired range of motion. The right leg will be flexed to about 90 degrees throughout and move beneath the body and toward the wall. Pause for 1-2 […]

Start off setting up a smith machine with the amount of weight you would like to perform for a bicep curl. Stand up straight in front of the machine grabbing the bar with an underhand grip. Slowly take the bar up off of the supports and lower it so that your arms are rested at […]

Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor. Use your arms to pick the barbell up and place the back of your upper arms on top of your […]

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to […]

Start off setting up a straight bar on a low pulley cable machine and grabbing it with an underhand grip. Squat down towards the floor in a comfortable position in which your buttocks are touching your heels Keep your arms extended out in front of you with your elbows rested upon your knees and slowly […]

Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe […]

Load an EZ curl bar and place it on the preacher bench. Sit on the preacher bench and rest the backs of your upper arms on the padded surface. Grasp the EZ curl bar with a shoulder-width supinated (underhand) grip. Keeping your elbows in and upper arms flat on the padded surface, exhale as you […]

Sit on the preacher machine. Rest the backs of your upper arms on the padded surface, in line with your shoulders. Grasp the handles Exhale as you curl the handles up towards your shoulders. Hold for a count of two and squeeze your biceps. Inhale as you lower the handles until your elbows are almost […]

Assume a staggered stance and face the pulley station, then grab the single rope attachment set to a high pulley with a thumbs-up grip. Holding the attachment and supporting the weight, bring your elbow to your side so your forearm is parallel to the floor. This is the start position and from here your elbow […]

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper […]

Start off standing in front of a cable machine and attaching a bar to the high pulley. Grab onto the handle with a palm’s up grip and keeping your elbows in at your sides. Slowly pull the handles down towards your thighs, isolating the triceps and hold this position for a count. Return back to […]

Start off by setting up the hack squat machine with the amount of weight that you would like to perform for this exercise and then place yourself with your chest flat on the pad and shoulders up against the shoulder rests. Push up with your body to remove the weights up off of the stacks […]

Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.

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 […]

Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. Stand with your torso straight and your legs spaced using a shoulder-width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the […]

Sit on seat with upper chest just above grips on lever. If available, push foot lever until handles are within grasping range. Grasp handles with wide oblique overhand grip and position elbows out to sides. Release foot lever. Press lever until arms are extended. Return weight until shoulders or chest feels slightly stretched. Repeat.

To do the Straight Leg Kickback, set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Then kick one leg back, driving your heel straight back into the wall behind you. Squeeze the glute as you lift the leg and drive the heel […]

Get down on all fours on an exercise mat. Align your wrists under your shoulders and your knees under your hips. Contract your core muscles and ensure your spine is straight. Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground. Kick like […]

Start by sitting on the floor with your legs out in front of you and arms behind you. You can point your fingers behind you or out slightly to the sides. Place your feet flat on the floor, knees bent and push your hips up towards the sky until your body becomes parallel. Keeping your […]

Start off on your hands and knees in a modified push up position. Squeeze your glutes and bring one elbow down to the floor followed by the other so that your upper body is rested upon your forearms. Return back to the starting position by straightening out one arm and then the other. Repeat

Lie on your back, and hold onto the sides of the bench behind you. Keeping your legs together, raise the legs up toward the ceiling. Keeping the legs together, lift your hips and lower back off the bench, making sure the legs point directly up as you lift and twist toward the left. Return to […]

Hips must be forward of the pad. This is a pure hinge manoeuvre, so make sure your ability to flex and extended from the hips isn’t impeded by the pad. Seek maximum range of motion. Go all the way down and all the way up to parallel. Match lifting tempo to resistance curve. As you […]

Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.

Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on […]

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on […]

Begin standing with your feet shoulder-width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your […]

Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position. Initiate the […]

After sitting on a flat bench, grab a barbell and place it on your thighs. Make sure your back is straight while the knees and feet spaced closer than your shoulders. Hold the barbell with your hands spaced at your shoulder width using a supinated grip (underhand grip). It is your initial position. Bending at […]

Place the barbell on the squat rack just below shoulder height. Step up to the bar and grab the bar with your hands 4-6 inches wider than shoulder-width apart on each side. Take the bar off the squat rack and then step back. Bar should be at shoulder height. Push the bar straight up until […]

Hold the barbell firmly with an overhand grip (palms down) slightly closer than shoulder distance apart. Maintain a slight bend in your knees and a neutral spine throughout the exercise. Raise the bar up and begin in the position of your elbows bent at 90 degrees. Exhale and extend your arms, pressing the barbell over […]

Set and grasp lever handles to each side with overhand grip. Press lever upward until arms are extended overhead. Lower and repeat

Adjust range of motion setting on machine to one side. Sit with legs against padding. Place torso against pad and grasp handles. Rotate lower body through waist to opposite side. Return and repeat. Adjust range of motion setting to opposite side and repeat in opposite direction.

If possible, place handles in narrow position. Sit on seat with back against pad. Grasp handles and position elbows back. Push levers down by straightening arms downward. Allow lever bar to raise with elbows pointing back until shoulders are slightly stretched. Repeat.

Load a barbell on a rack at upper-chest height. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Dismount the barbell and step backward carefully. Your feet should be shoulder-width apart and pointing slightly outwards. Inhale as you squat down by simultaneously pushing […]

Set the Smith machine bar to just under shoulder height. Stand under the bar with the bar across the back of your shoulders, and grasp it at both sides. Unlatch the bar by rotating it, and stand erect to lift it off the rack. Take a step forward and stand with your feet shoulder-width apart, […]

Mount the should-width dip bars and straighten your arms so that your legs are suspended off the ground Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Don’t forget to inhale. Exhale as you push […]

Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position. Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. Pause at the top of […]

Start off by lying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. One in position pull your legs up towards your upper body until you feel a tension in your abs and glutes. Hold for a count thing bring your legs […]

Lie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stretch your lower back. (Don’t lift the entire spine yet.) Pull in your stomach. To go into a bridge, lift the entire spine except the neck.

Start out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat […]

Get into your support hold, squeeze your core, and extend both legs in front of you, keeping your legs as straight as possible. Try to focus on keeping your chest up and toes pointed to keep every muscle in your legs active. Hold for time, working up to 30-second holds.

Sit on the long edge of a flat bench, with your hands at your sides on the bench you’re sitting on and your fingers facing your feet. Place your feet on the floor in front of you so your knees are a little more than a right angle. The smaller the angle, the easier the […]

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front […]

Start by grabbing on to a pull-up bar. Put each hand so that it’s about a foot from your head. As you lift yourself up left so your back of neck is behind the pull-up bar. Exhale as you lift yourself up. Slowly let yourself back down to the starting position. Repeat.

Set the barbell attached to the smith machine to a height that is about 2 inches below your knees. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. […]

Stand over a t-bar with a wide stance and knees slightly bent. Keeping your torso upright and back straight, bend down, grasp the handles with either a wide or a shoulder-width grip, and pull the bar off the floor a little. Your back should be straight and almost horizontal, and your arms should be almost […]

Start off sitting on an iso lateral pulldown machine with your feet flat on the floor in front of you and thighs rested underneath the padding for stability. Reach up and grab one handle with an overhand grip as this will be your starting position. Slowly pull down, bringing the handle to your side and […]

Lie chest down on elevated bench. Grasp dumbbells below. Keeping upper arm perpendicular to torso and dumbbells just below elbows, pull dumbbells up until elbows are just above shoulders. Return and repeat.

Step up and grasp parallel bars. Pull body up until elbow are to sides. Lower body until arms and shoulders are fully extended. Repeat.

Step up and grasp bar with underhand shoulder-width grip. Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.

Set up for the cable palm rotational row by attaching a single handle to the low pulley cable. Adjust the stack to the desired weight. Position yourself around 3 feet from the cable machine and grasp the handle with your right hand. Take the weight off the stack and bend at the knees slightly. Put […]

Start off setting up the unilateral row machine with the amount of weight that you would like to perform for this exercise, placing the knee opposite of the handle on the padding and grabbing the handle with your opposite hand. Bend down slightly with your back and then once in position, elevate the handle up […]

Start by sitting on an exercise ball with a dumbbell in each hand. Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. Extend the dumbbells behind your head pointed out right in front of you, then elevated […]

Lie on floor face down and position hands on floor, shoulder-width or slightly wider. Assume plank position by pushing body up with arms extended, body straight, and toes on floor. Lower body to floor and immediately push your body up as fast as possible. As the hands leave ground, rapidly clap hands together and place […]

To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have […]

Position a loaded barbell on the floor, at the head end of a decline bench. Lie supine (on your back) on the decline bench and hook your feet under the foot pads. Pick the barbell up from by your head using a narrow pronated (overhand) grip and press it up over your chest. Keeping your […]

Lie on your back on the floor and raise your legs 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less […]

Begin in a seated position with knees bent, feet off the floor and holding medicine ball in front of chest a few inches. Twist the ball to your left hip bone, keeping body centred. Twist the ball to your right hip bone, keeping body centred. This is one repetition. Continue to twist back and forth […]

Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they’re just above the floor. Hold for a moment. Raise your legs back up. Repeat.

Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. […]

Set the Smith machine bar to upper-chest height. Secure the Smith machine’s safety pins so that the bar can’t drop and injure you. Stand under the bar and grasp it using a pronated (overhand) grip that is a little wider than shoulder-width. Unlatch the bar from the rail by rotating it. Exhale as you press […]

Attach a stirrup (handle) to a low or waist-high pulley. Grasp the stirrup with one hand. Spread your legs and squat a little, keeping your torso upright. Position the stirrup to the side of your body, with your elbow flexed and tucked in to your side. Exhale as you straighten your legs, twist your body, […]

Attach a stirrup (handle) to a shoulder-height cable pulley. Grasp the stirrup with both hands, with either your fingers interlaced or with one hand over the other. Step backward until the cable is pulled taut. Turn your lower body until your feet face away from the pulley, and stand with a staggered stance. Keeping your […]

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms […]

Sit slightly forward on platform or secured bench close to cable attachment. Bend forward and grasp cable stirrup with one hand. Slide hips back by positioning knees with slight bend. Allow shoulder with stirrup to be pulled forward with forward bend and twist through waist. Pull cable attachment to side, extending and twisting through waist. […]

Start off sitting on a bench in front of a low pulley cable machine with one handle attached. Grab the handle with one arm in a pronated grip (palms facing out) and then pull the handle down, squeezing in your lats as you come down until you feel a tension in the muscle. Hold for […]

Set up a single grip attachment to a cable pulley about sternum (Lower chest) height. Then, with your left side facing the cable pulley, grip the handle with both hands and hold it against your sternum. Keep your feet hip-width distance apart. Now, press the cable forward until your arms are straight. You should feel […]

Start in a standing position while holding a dumbbell in each hand. Place the dumbbells on the floor, jump out into a plank position and perform a push-up. Jump back up to the starting position and press both dumbbells overhead.

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back. Dip body by bending knees, hips and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders, vigorously extending arms overhead. Return to shoulders and repeat.

Position feet under bar with very wide stance. Squat down with hips low and chest forward. With arms extended downward between legs,grasp bar with narrow overhand grip. Lift and accelerate initial pull of bar by extending hips and knees. As bar passes knees, continue pulling bar by raising arms and shoulders upward with elbows flexing […]

Stand straight and jump straight up. Jump and grasp bar with overhand wide grip. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

Stand with arms extended forward. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.

Sit on seat with upper chest just above grips on lever. If available, push foot lever until handles are within grasping range. Grasp handles with wide oblique overhand grip and position elbows out to sides. Release foot lever. Press lever until arms are extended. Return weight until shoulders or chest feels slightly stretched. Repeat.

Place feet on the designated platform(s). Bend at the waist and place chest onto pad. Grasp handles with a closed, pronated grip. Lift the bar off holding rack. Extend elbows fully, keeping a slight bend in elbows, allowing the bar to hang. Keep your head in a neutral position and in line with the vertebral […]

Hook feet under foot or ankle brace and lie supine on incline bench with hips and knees bent. Place hands behind neck. Flex and twist waist to one direction while raising torso from bench by bending hips. Return until back of shoulders contact padded incline board. Repeat to opposite side alternating twists.

Set the Smith machine bar to the desired height. Place a flat bench a quarter of the way under the Smith machine bar. Then, get on all fours on the bench and grip the end of it to keep your body stable. Now, place your left foot on the bar and slowly kick it up […]

On a flat bench lie face down 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 […]

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 […]

Set up like you would for a normal push-up: body tight and straight, hands underneath the shoulders, arms extended. Then keep that same position and bring your hands closer to make a triangle shape. The ends of your thumbs and first fingers should be touching. From there, bring your chest down to the hands slowly […]

Start by holding a plate with both hands at chest level. Lower yourself down into a kneeling position and bring the plate behind your head. Take one hand off the plate and bring it down to the floor to help support your body while you place the weight on your back. Extend your legs back […]

Position yourself on the stand so your feet are secured, and your hips are at the edge of the support pad. Next is place your hands behind your head and lower your torso down below parallel to the floor. Now, hyperextend your torso upward while twisting to the left and contract your obliques. Lower your […]

Stand with one foot forward and other foot back with knees initially bent only slightly. Dip body down by bending legs more. Immediately jump upward. Quickly reposition legs and land with feet in opposite positions. Immediately dip body down by bending legs just short of rear knee making contact with the floor. Keep torso upright […]

Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your collar […]

Position bar on upper chest height and place calf block under bar. Position back of shoulders under bar and grasp bar to sides. Position toes and balls of feet on calf block with arches and heels extending off. Disengage bar by rotating bar back. Stand erect by extending knees and hips. Raise heels by extending […]

Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they’re just above the floor. Hold for a moment. Raise your legs back up. Repeat.

Lock your feet into the straps. Before you begin, make sure your feet are secured to the foot plate. To do so, use the straps provided on the machine. Pull the straps across the top of your foot. Secure them until they’re tight to the point your feet do not slide around on the foot […]

Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. […]

Adjust the straps so the handles are at an appropriate height. Put your palms on the ground and your back should be facing the ground and eyes towards the ceiling. Position yourself in front of the suspension system, place your feet into the handles. Begin with your legs straight and your hips extended. This will […]

Adjust the straps to an appropriate height. The lower the position the more difficult the movement will be. Lean into the handles with your arms out in front of you, bracing your feet against a stable object if necessary. Your body should be straight, spine neutral, and your arms extended and palms facing each other. […]

Set up a hip-high cable pulley. Remove the stirrup/handle or bar so that there is no attachment. Grasp the clip at the end of the cable and step back until the cable is pulled taut. Lean forward a little and raise your upper arm so that it is parallel with the floor. Keeping your upper […]

Stand between two shoulder-height pulleys, facing away. Grasp a stirrup (handle) in each hand, step forward, and stand with a staggered stance. Position the stirrups to the sides of your chest. Raise your elbows so that they are out to the sides (though not so high as to be horizontal). Keeping your body upright and […]

Place a barbell on the back of your shoulders and hold it at each side. Stand with your feet wider than shoulder-width apart. Point your toes and knees 30 to 45 degrees out to the sides (i.e. sumo or plié stance). Keeping your head up, back straight, and body upright, inhale as you squat by […]

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using […]

Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder-width and it should create a 90-degree […]

Lie supine on bench with chest under lever bar. Grasp lever bar with wide oblique overhand grip. Press bar until arms are extended. Lower weight to upper chest. Repeat.

Start off setting up a standing glute kickback machine by adjusting the leg padding on the machine then place the padding underneath one of your knees. Grab onto the bars and stand with a bend in your knees, then slowly push your leg behind you, extending back as far as you can, squeezing your glutes […]

Sit on seat with arm pads apart to sides. Slide arm pads closer together to sides of chest. Grasp handles and place back of upper arms on padding. Push lever down until arms are fully extended. Return until forearms contact upper arms. Repeat.

Stand on platform so front of hips are against edge of abdominal pad. Position flexed leg over padded roller while standing on other leg. Grasp handles with both hands. Extend lever back by extending hip and straightening leg. Return by flexing hip and knee. Repeat. Continue with opposite leg.

Sit on bench with back against pad. Place forearms against lever pads and grab handle. Push pads together and release, going back to get a full stretch. Repeat.

Start off by placing a bungy under your feet and hold the handles palms forward in your hands. Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in. Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle. As you become comfortable […]

Keep your feet flat Your knees should stay over your mid foot and never travel beyond the end of your feet. Keep your body upright and don’t slouch Keep your pace roughly steady.

Start with your feet slightly wider than shoulder width apart, your knees bent, your buttocks pushed slightly outwards, your shoulders pulled back and square and your core muscles tight. Now with your arms straight and at shoulder height, twist your body 90 degrees keeping your chin and thumbs in line with one another, squeezing your […]

Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled. This will […]

Attach ankle cuff to low pulley. With cuff on one ankle, grasp ballet bar with both hands and step back with other foot. Elbows remain straight. Attached leg is straight and foot is slightly off floor. Pull cable attachment back by extending hip. Return leg to original position. Repeat. Continue with opposite leg.

Stand in front of low pulley facing to one side. Attach cable cuff to far ankle. Step out away from stack and grasp ballet bar. Stand on near foot and allow far leg to cross in front. Move leg to opposite side of low pulley by abduction hip. Return and repeat. Turn around and continue […]

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that […]

Keep your spine in a full extension with your abdominals contracted for support. Cross your arms across your chest. Lower your torso towards the floor by flexing at your waist until your torso reaches a 90-degree angle. Return to your starting position with one smooth motion

Attach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position. Perform the movement by flexing the spine, crunching the weight down as far as […]

Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. […]

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper […]

To approach the reverse plank, sit on the floor with your legs extended and your heels pressing down. From there, place your hands at your sides, palms down and arms straight. Push down with your hands as you lift your hips up. Ultimately, we’d like to have a straight line from the shoulder to the […]

Place weight between ankles or use no weight. Grasp and hang from high bar. Raise legs by flexing hips and knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist. Return until waist, hips, and knees are extended. Repeat.

Lie supine on bench or floor. Grasp sides of bench for support. Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from board. Return until waist, hips and knees are extended. Repeat.

Stand or sit with dumbbell positioned out to side of head; bend elbow, shoulder height with dumbbell above elbow. Lower dumbbell forward by rotating shoulder. Return and repeat. Continue with opposite arm.

Grasp stirrup from low cable pulley. Turn to one side, away from pulley. Position feet wide apart with furthest foot away from pulley and nearest foot close to pulley. Point both feet away from pulley. Raise heel of nearest foot off floor. Bend knees of both legs slightly. Place far hand over other hand or […]

For this exercise, you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front […]

Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward, stretching […]

Stand erect with your chest out and shoulders back, maintaining the natural arch in your back. Your knees should be unlocked, feet hip-width apart. Press a pair of light-weight plates in place against each other isometrically in front of you with a palms-in/fingers forward grip about shoulder height. Extend your arms directly out in front […]

Stand with your knees slightly soft, holding a dumbbell at chest level. Keep your pelvis stable as you rotate your rib cage right and left, to complete one rep. Be sure to keep your abs pulled toward your spine as you twist from side to side.

Holding weights with both hands, stand with your feet shoulder width apart. Let your arms hang by your side with your palms facing in to the side of your body. Keep your elbows close to your sides. Curl the weight up towards your shoulders. Do not swing your hips to get the weight moving.Continue raising […]

Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position. As you use one arm to hold yourself, bend at the knees and slowly lower […]

Lie on ball on side of torso, waist, and hip. Position legs outward with feet on floor or against floor board. Raise side of torso up by lateral flexing waist. Lower torso back on ball and repeat. Position other side on ball and repeat with opposite side.

Start by lying on your back with your arms out at your sides and an exercise ball held up about 12 inches (30 cm) off the ground between your feet, your legs straight. Keep your arms extended and palms flat on the ground. This is your starting position. Slowly move your legs as far as […]

Lie on the floor with your hands behind your neck. Keep your knees at 90 degree in the air, hold the gym ball between your legs. Move into crunch position and as you lift your torso raise the ball in the air.

Grab a weight plate on either side with your thumbs pointing up. Stand tall and allow your arms to hang fully extended Infront of your body. Maintaining a slight bend in your elbows, raise the plate up until your arms are parallel with the ground. Pause, and then slowly lower the weight back to the […]

Sit on floor or mat. Lie supine with hands on floor overhead. Simultaneously raise straight legs and torso. Reach toward raised feet. Return to starting position. Repeat.

The side abdominal muscles, or external obliques, can be isolated using the torso twisting sit-up. Begin in a seated position with your arms at your sides for support. Your knees should be bent. Slowly twist your torso to one side, keeping your chest facing forward. Bend and straighten your legs, pulling your knees toward the […]

Place feet above the bench or low overhanging stationary object. Lie supine on floor, mat, or sit-up bench with hips and knees bent. Place hands behind neck. Flex and twist waist to one direction while raising torso from bench by bending hips. Return until back of shoulders contact floor or mat. Repeat to opposite side […]

Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing toward the body. To begin, lift hips off the floor. Slowly and gently bend your elbows and lower your body close to the floor. Keep abdominal muscles tight. Extend arms through the elbows and […]

Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows […]

For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles. Lower your hips, look forward with your head and keep your chest up. Begin the movement by driving through the heels and extend […]

As an optional advanced starting technique, fall forward from standing into a push-up position. Keep your core tight and body straight as your hands make contact with the ground. Otherwise, get in the top position of a push-up, with your arms extended, back and neck in a straight line, and core tight. This will be […]

Sit on machine with legs inside of side pads. If available, place heels on foot bars. Release and pull lever brace to position legs together. Engage lever into locked position. Lie back and grasp bars to sides. Move legs apart as far as possible. Return and repeat.

Sit on seat and lift one leg onto padded lever. Lean back onto back pad. Grasp handles attached to leg levers. Push handles together and raise other leg onto another padded lever. Release leg lever handles and grasp other handles to each side. Move legs together until leg levers make contact. Allow legs to separate […]

Sit on apparatus with back against padded back support. Place back of lower leg on top of padded lever Secure lap pad against thigh just above knees. Grasp handles on lap support. Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.

Sit on machine with back against back support and lower legs under padded bar. Grasp handles above to each side. Pull handles down while pulling lower leg bar up by flexing waist and pelvis. Return and repeat.

Sit on machine with chest against pad. Grasp parallel handles with thumbs up at shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are also at height of shoulders. Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back. Return and repeat.

Sit in machine with chest against pad. Grasp parallel handles from inside with thumbs down at shoulder height. Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back. Return and repeat.

Stand between lever handles to sides. Squat down with feet flat on floor and grasp upper handles to sides. Stand upright by extending hips and knees to full extension. Elevate shoulders as high as possible. Lower the handles and repeat.

Place shoulders under padded lever. Position toes and balls of feet on calf block with arches and heels extending off. Grasp handles or sides of padded lever. Stand erect by extending hips and knees. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Bend knees slightly and bend over lever handles with back straight. Grasp lever handles with shoulder width to wide overhand grip. Pull lever up to torso. Return until arms are extended and shoulders are stretched downward. Repeat.

Sit on seat. Grasp handles and place back of upper arms parallel on padding with elbows approximately in line with lever’s fulcrum. Push lever down until arms are fully extended. Return until forearms contact upper arms. Repeat.

Lay face down on the floor. Place arms alongside body. Suck in the stomach and contract the abdominals. Lift one leg without bending the knee. Avoid shifting the pelvis. Use second leg. Alternate and repeat.

Lie face up on the floor with your arms at your side and knees bent, feet firmly panted floor. Rest your upper body on the stability ball till the mid part of your lower back . Raise your hips so your body forms a straight line from your shoulders to your knees. Pause in the […]

Lie flat on your back with your knees bent to 90 degrees. Hold a medicine ball with both hands on top of your chest. Keeping the medicine ball against your chest, tighten your stomach and use your abs to raise your shoulder and torso off the ground, crunching towards your knees. Pause, then slowly return […]

Stand straight with your arms placed on your waist. Move your body to your left while maintaining your posture. Alternate to the other side. Repeat.

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor. Make sure your feet are elevated and resting on a flat surface. Now lift the shoulder in which your hand […]

Sit up tall. Relax the neck and shoulders. Feet should be flat on the floor. Grab the handles so that your palms are facing front. Press the arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed. Once the arms are fully […]

Position seat so chest is same height of padded lever. Sit on machine with back of hips against hip pad. Place hands on outside of lever pad. With hips stationary, flex waist in “C” shape so shoulders travel forward and downward. Return and repeat

You will need a tri bar to complete the barbell hammer curl. A tri bar has handles running at 90 degrees to the bar, allowing you to grip the bar with a neutral grip. To set up for the barbell hammer curl get a tri bar, load on some weights and place it in front […]

Place one leg in strap so it is positioned above ankle. Step up onto step built on side of apparatus with other foot. Lay torso and waist on bench and grasp handles. Place stepping foot inside of strap, just in front of leg already in strap. Position legs side by side. Feet should be above […]

Sit on curl machine placing back of arms on pad. Grasp lever handles with underhand grip. Align elbows at same pivot point as fulcrum of lever. Raise lever handles toward shoulders. Lower handles until arms are fully extended. Repeat.

Sit on bench with narrow overhand grip on the barbell. Position barbell over shoulders with arms extended. Lower bar by bending elbows. As bar nears head, move elbows slightly back just enough to allow bar to clear around curvature of head. Extend arms. As bar clears head, reposition elbows to its former position until arms […]

This exercise is extremely complex and requires the execution of many phases. Phase 1: Starting Position Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows […]

Set and grasp lever handles to each side with overhand grip. Press lever until arms are extended upward. Lower and repeat.

Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is […]

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 […]

Take a neutral grip on parallel pull-up bars, hanging freely with your arms extended. This will be your starting position. Pull yourself up by flexing the elbows and extending the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. Pause at the top of […]

Sit in machine. Situate bent arms between padded lever and sides of body. Grasp handles if available. Raise arms to sides until upper arms are horizontal. Repeat.

Adjust range of motion setting on machine to one side. Kneel on padded stool with both knees between leg pads. Place torso against upper pads and grasp handles. Rotate lower body through waist to opposite side. Return and repeat. Adjust range of motion setting to opposite side and repeat in opposite direction.

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and […]

Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front […]

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm’s length. 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 […]

Sit on seat and position chest against pad. Grasp lever handles with overhand grip. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place one hand on the top of medicine ball and the other on the floor. Your hands should be shoulder-width apart. Carefully shift your weight forward until your shoulders are positioned directly over your hands […]

Get into a normal Pushup position, with your hands directly underneath your shoulders. Lower yourself until your chest is an inch above the ground and push your body backward until your arms fully extend, with your knees bent and butt in the air. Bring yourself back into the starting position. That’s one rep

Stand between lever handles to sides. Squat down with feet flat on floor and grasp upper handles to sides. Stand upright by extending hips and knees to full extension. Elevate shoulders as high as possible. Lower and repeat.

Start off sitting on a lat pull down machine, grabbing the handles with an underhand reverse grip, keeping your knees positioned underneath the padding and feet flat on the floor. Once in position, slowly pull down on the handles and bring them down towards your sides, squeezing with your lat and back muscles. Hold for […]

Grasp lever handles. Sit with thighs under supports. Pull down lever to upper chest. Return until arms and shoulders are fully extended. Repeat.

Stand between lever handles to sides. Squat down with feet flat and grasp handles to sides. Lift lever by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weight by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same […]

Sit on seat with chest approximately height of handles. Grasp handles with wide overhand grip; elbows out to sides just below shoulders. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest […]

Sit on seat with chest approximately height of handles. Grasp handles with wide overhand grip; elbows out to sides just below shoulders. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.

Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar,Using your hips and legs, rise to a standing position. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be […]

Sit on machine with back against padded lever. Push hips back against back of seat by pushing feet against platform. Arch back in “C” shape. Extend spine until hyperextended. Return and repeat.

Sit on seat and position chest against pad. Grasp lever handles with underhand grip. Pull one lever back until elbow is behind back and shoulder is pulled back. Return until arm is extended and shoulder is stretched forward. Repeat with opposite arm, alternating between sides.

Lie on the floor with your arms palm down on the ground. Rest your feet on the stability ball. Inhale, and bend your knees, so that your calves roll the ball toward you. Exhale, and roll the ball back out. Keep your back and hips straight throughout the exercise.

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position. Perform the movement […]

Hold kettlebells in each hand. Raise one hand while bending towards to the other side. Keep your eyes on the raised kettlebell. Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.

Start with your arms by your side, feet shoulder width apart, head up, and back straight. 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 balls of your feet, jump straight up in the air as […]

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jack-knife position. Tip: The legs should […]

Lean on top of a stability ball with the upper back on the ball and the hips out straight in front of the body, with knees bent at 90 degrees. Keep the body straight from shoulders to knees. Hold the arms out straight in front of the chest with the palms touching each other. Twist […]

Sit on edge of bench with legs extended to floor. Place weight between ankles or use no weight. Grasp edge of bench. Lean torso back and balance body weight on edge of bench. Raise legs by flexing hips and knees while pulling torso slightly forward to maintain balance. Return by extending hips and knees and […]

Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting […]

Sit on the stability ball and cross your arms on the back of your head. This will be your starting position. Move your torso to the left extending your obliques. Alternate & Repeat.

Lie supine on an incline bench, positioned at an angle of 45 degrees, with your torso elevated. Use your hands to grab the sides of the bench or the feet rollers for support. Keeping your knees straight, extend your legs so that they are parallel to the floor. It is your starting position. Lift your […]

Get on your hands and knees, with your hands positioned a little wider than shoulder-width apart. Extend your feet backwards and straighten your body. Keeping your body straight and rigid, inhale as you lower your chest to the floor. Exhale as you push your body back up to the starting position. At the top of […]

Lie on an exercise mat facing downwards. Keep your back straight. Raise your body with help of your hands & toes. Almost like a plank position. Place your elbows on the floor for stability. Raise your glutes upwards in the air while keep your elbows and toes on the ground. Continue until your back, hips […]

Lie on your side on a stability ball. The ball should be under your lower waist and hip. Allow your upper body to bend over the surface of the ball. Extend your legs and position one in front of the other for stability. Place your hands behind your neck or head. Exhale as you laterally […]

Lay flat on the floor with your arms next to your sides. Now bend your knees at around a 75-degree angle and lift your feet off the floor by around 2 inches. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this […]

Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds. Repeat on the other side. Build up to at least 60 seconds on each side of your body!

Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit. Place your left hand behind your head. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except […]

Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Get in the standard Pushup position with feet wider than shoulder-width apart. Place one hand on the ground directly beneath your chest and the other behind your lower back. Straighten your legs behind you, spread them wide, and point your toes into the ground. Keeping your core tight, “screw” the palm of your planted hand […]

Grasp a bar above your head. You don’t have to necessarily be hanging at this stage, but ideally, the grip does have to be well above your head. An overhand grip with your thumb around the bar will be the most stable. Pull your shoulder blades down and back, engaging your lats. Tilt your pelvis […]

Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping leg elevated off of floor. Keep back as straight as possible and supporting knee pointed same direction as foot supporting. Raise body back up to […]

Grasp and hang from high bar with slightly wider than shoulder width overhand grip. With knees straight, raise legs by flexing hips until hips are completely flexed or knees are well above hips. Return until hips are extended downward. Repeat.

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Elevate your upper body so that […]

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90-degree angle. Now place your hands below your neck keeping your elbows in. Join your feet together at the heel. This is your starting position. While pushing the small of your back […]

Sit on seat with back on padded support. Place feet on platform. Grasp handles to sides and extend hips and knees. Place toes and balls of feet on lower portion of platform with heels and arches extending off. Push sled by extending ankles as far as possible. Return by bending ankles until calves are stretched. […]

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). Contract your core and abdominal muscles to stiffen […]

Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.

Set up for the EZ bar reverse wrist curl by selecting a light EZ bar and grasping it with a reverse grip (palms facing down) at around shoulder width apart. Stand straight up, feet together (you may be more comfortable taking one foot back for stability), back straight, and with your arms fully extended. The […]

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 […]

Load the machine with the desired weight and take a seat. Sit down and position your feet on the sled outside of shoulder width. Take a deep breath, extend your legs, and unlock the safeties. Lower the weight under control until the legs are roughly 45 degrees or slightly below. Drive the weight back to […]

Lie supine on back pad with shoulders under shoulder pad. Place feet on platform slightly higher than base of sled. Extend hips and knees. Release dock levers. To lower sled, bend hips and knees until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat.

Lie supine on sled with shoulders against pad. Place feet on platform. Extend hips and knees. Flex hips and knees to descend until knees are just short of complete flexion. Repeat.

With the bar at thigh level, load an appropriate weight. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position. Initiate the movement by shrugging […]

Place a flat 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. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar […]

To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. Move your feet forward […]

Place a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position. To begin, press the barbell […]

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Make sure the palms of the hands are facing each other. This will be your starting position.\ While holding the upper arm stationary, curl the weights while contracting the biceps […]

Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your […]

Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of […]

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly […]

Grasp a couple of dumbbells holding them by your side at arm’s length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the dumbbells to over the top of your feet by […]

With dumbbell in hand, arm bent and palm facing shoulder, place back of arm on pad. Lower dumbbell until arm is fully extended. Raise dumbbell until forearm is vertical. Repeat. Continue with opposite arm.

Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head. […]

Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip. Position your non lifting hand at the corner or side of the incline bench. The chest […]

Start off standing with your feet shoulder width apart, knees bent at around 25 degrees, your hands holding dumbbells with your elbows bent at 90 degrees. Bend your body forward so that the dumbbells are parallel with your legs and then slowly lift the dumbbells behind you so that you feel a stretch in your […]

Set up for the smith machine deadlift by loading the appropriate amount of weight onto the smith machine and setting the bar to the lowest setting. Stand in front of the bar with your feet around shoulder width apart and half way under the loaded bar. Your toes should be pointed straight ahead or slightly […]

Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be […]

Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. […]

Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated […]

Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position. Begin the […]

To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct height, sit slightly in behind the barbell so that […]

To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct height, sit slightly in behind the barbell so that […]

To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other. Lift the barbell up and fully extend your arms with your back […]

This exercise is best performed inside a squat rack for easier pick up of the bar. 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, step under the bar and place the back of your shoulders (slightly below the […]

Stand at arm’s length from the barbell held vertically, feet slightly apart. Bend forward from the hips, at about a 45-degree angle, holding onto the table or chair for balance In this position, take 3 seconds to lift your left leg straight behind you without bending your knee, pointing your toes, or bending your upper […]

Sit on the bike move your legs in a circular manner imitating bike movements.

Make sure to keep your arms close to your body and elbows tucked in. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abdominals tight. This will be your starting position. Pushing your hips back, slowly bend the knees and lower your legs until […]

Hold the dumbbells in front of your thighs, palms facing your thighs. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position. Raise the dumbbells in a semi-circular motion to arm’s length overhead as you exhale. Slowly return to the starting position using the […]

Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause. Lower the […]

Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position. With the toes pointing either straight (to […]

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 […]

Start off standing up straight with a dumbbell in each hand with your palms facing inward towards your body. Slowly elevate one of the dumbbells up in front of you towards shoulder level and hold for a count. Return the dumbbell back to the starting position and repeat with the opposite arm. Repeat for as […]

Stand with dumbbells grasped to sides. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping leg elevated off of floor. Keep supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of […]

Grab a dumbbell in one hand and lie on an incline bench on your opposite side. Grip the dumbbell firmly with your palm facing towards your body and allow the weight to rest on your upper leg. Maintaining a slight bend in the elbow, raise the dumbbell until it is perpendicular with your upper body. […]

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 […]

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 […]

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 […]

Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched. […]

Start off sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in both hands using a neutral (hammer) grip. Rest your arms on your legs so the weights are extended off of your knees. Lower the weights down below your knees as this will be […]

Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms’ length. This will be your starting position. While maintaining the torso stationary (no swinging), lift the […]

Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that […]

Sit on a flat bench with a dumbbell on each hand being held at arm’s length. The elbows should be close to the torso. Rotate the palms of the hands so that they are facing your torso. This will be your starting position. While holding the upper arm stationary, curl the weights and start twisting […]

Pick a couple of dumbbells and sit on a flat bench with the dumbbells on thighs at arm’s 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 […]

To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while […]

To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. […]

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: […]

Select the desired weight from the rack then take a few steps back into an open area. Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip. Take a deep breath and pull the dumbbells towards the […]

Place a couple of dumbbells looking forward in front of a flat bench. Sit on the end of the bench with your legs together and the dumbbells behind your calves. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each […]

Position yourself on a flat bench with a dumbbell in one hand and keep it extended down in front of you Slowly pull the dumbbell up until your elbow is just above your shoulder. Hold for a count and squeeze your back muscles. Return back to the starting position and repeat for as many reps […]

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly […]

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 […]

Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position. Slowly […]

Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip). As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps […]

Grasp a dumbbell using an underhand grip (palms facing up) and sit down on the end of a flat bench. Rest the back of your forearm on top of your inner thigh so that the wrist holding the dumbbell is just off the end of it. Bending only at the wrist, let the dumbbell drop […]

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 […]

Holding a dumbbell in one hand, kneel by the side of a flat bench. Turn your palm downward (pronate your wrist) and place your forearm flat on the bench, with your wrist and the dumbbell extending off the edge. Exhale as you raise the dumbbell by extending your wrist. Hold for a count of two. […]

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position. As you breathe in and you keep […]

Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs. Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip). While keeping the arms close to your torso and elbows in, slowly lower your […]

While holding a dumbbell in one hand, lay with your chest down on a 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 […]

Lie flat on a bench while holding a dumbbell at arm’s length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise. Place your non lifting hand on your bicep for support. Slowly begin to lower […]

Lie back on a flat bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width. […]

Lay on a flat bench with your head at one end and your feet planted firmly on the floor. Grasp a dumbbell in each hand with your palms facing up and raise them over your shoulders. While keeping your upper arm and elbow still, lower one dumbbell slowly over your face bending only your elbow. […]

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 […]

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arm’s length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on […]

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso […]

Stand with feet shoulder width apart holding a dumbbell in each hand. Now lift the arms to your sides so that your torso and the arms form the letter T. The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be […]

Sit on a bench with your back resting on the bench. The back of the bench should be reclined backwards 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 […]

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 […]

Lay on an incline bench holding a dumbbell in each hand. Begin with your arms extended above your torso with a supinated grip. Your back should be arched, feet driving through the ground, and lats tight. This will be your starting position.] Lower the weights to your chest by flexing the elbows. After a brief […]

Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel. Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to […]

Hold a dumbbell in each hand and lie back on an incline bench. The dumbbells should be at arm’s length hanging at your sides and your palms should be facing out. This will be your starting position. Now as you exhale curl the weight outward and up while keeping your forearms in line with your […]

Seat yourself on an incline bench with a dumbbell in each hand. You should press firmly against the back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position. Initiate the movement by flexing at the elbow, attempting to […]

Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers […]

Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing away from you. As you […]

Sit back on an incline bench with a dumbbell in each hand held 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. While holding the upper arm stationary, curl the weights forward while contracting the biceps […]

Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the […]

Stand up with your torso upright and a dumbbell on each hand being held at arm’s length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while […]

Hold the dumbbells in front of your thighs with your palms facing you. Stand upright with your back straight and your feet about hip-width apart. Look straight ahead. Stabilize your torso by tightening your stomach muscles and pulling your shoulder blades down and together. Maintain this posture throughout the movement. Raise your elbows and shoulders […]

With a wide stance, hold a dumbbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position. Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain […]

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 […]

Holding a dumbbell in each hand, lie on your back (supine) on a decline bench.\ Hook your feet under the foot pads. Raise the dumbbells vertically and hold them using a neutral grip (palms facing each other). Extend your arms below the head with your elbows slightly bent. Exhale as you extend your elbows and […]

Position yourself face down on an incline bench. Grasp a dumbbell in each hand. Your arms should be hanging down fully extended and pointing towards the floor. Your palms should be facing each other. This is the starting position. Squeeze your shoulder blades together; hold the contraction for a second. Go back to the starting […]

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should […]

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. Once at shoulder width, rotate your […]

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to […]

Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. […]

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor. Grasp the dumbbell […]

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 […]

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang […]

Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder […]

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 […]

Grab a couple of dumbbells and 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. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at […]

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 […]

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position. Now […]

Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl. Now to […]

Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement. After […]

Stand (torso upright) with a dumbbell in each hand held at arm’s 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. […]

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm’s 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 […]

Secure your legs at the end of the decline bench and lie down. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don’t lock your fingers behind your head. While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to […]

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers together. Hold your elbows out to the sides but rounded slightly in. Tilt your chin slightly, leaving a few inches of space […]

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90-degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on […]

Lie on the floor with your legs on the exercise ball. Your feet should be bent at the knee and resting on the ball. The upper torso should be resting on the ground. The arms should either be kept at the back of your head. Rest your back firmly on the ground keeping the neck […]

Lie down on your back. Bend your legs and stabilize your lower body. Cross your hands to opposite shoulders, or place them behind your ears without pulling on your neck. Lift your head and shoulder blades from the ground. At the same time raise your legs to form a 90-degree angle. Exhale as you rise. […]

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90-degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on […]

Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing […]

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms’ length. Lower yourself until your chest almost touches the floor as you inhale. Using your triceps and some of your pectoral muscles, press your upper […]

Grasp the v-bar or a set of parallel bars so that your palms are facing each other. Let your body hang from the bar with your arms straight. Your legs should stay in line with your torso throughout this exercise. Slowly pull yourself up by contracting your arms until your chin is higher than the […]

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arm’s 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 […]

Place a barbell underneath an exercise bench. Lie face down on the exercise bench and grab the bar using a palm down (pronated grip) that is wider than shoulder width. This will be your starting position. As you exhale row the bar up as you keep the elbows close to your body to either your […]

Sit down on a pull-down machine with a V-Bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the V-bar with the palms facing each other (a neutral grip). Stick your […]

Seat on a flat bench with your back facing a high pulley. Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position. With the […]

Attach a wide grip handle to the lat pulldown machine and assume a seated position. Grasp the handle with a supinated grip (double underhand) just inside of shoulder width. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder. Pull the handle towards your body until the elbows […]

Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights while […]

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using […]

Stand in the same position on a low pulley row station as you would if you were doing seated cable rows for the back. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out. Keep your lower […]

Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the […]

Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold […]

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using […]

Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable. Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine […]

Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support […]

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in one hand. Step forward in front of pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should […]

Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight. Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing […]

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 […]

Grab a bar attached to the low pulley, sit upright on the flat bench, keep your feet up on the platform in front, lean slightly back, and keep your chest out. Breathe in and pull the bar towards you till it touches your abs. Squeeze your shoulder blades. Do not move forward or backward while […]

To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand. Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position. With a […]

Set the pulleys of a dual cable machine to the low setting and select the weight you wish to use. Stand facing away from the machine and grasp the left handle with your right hand, and right handle with your left hand. Stand straight up with your arms in front of you (crossed over). The […]

Place a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down. Face away from the machine and kneel. Place your head and the back of your upper arms on the bench. Your elbows should be […]

Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. With the hips stationary, flex the waist as you […]

Start off setting up handles on two low pulley cable machines and placing an exercise ball in between the machines. Grab onto the handles with a neutral, hammer grip, and sit down on the ball. Slowly walk your feet out in front of you so that your legs are extended out in front of you […]

Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away. Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley. Now step out and away from the stack with a wide stance and […]

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during […]

For this exercise you will need access to a cable pulley machine. And a bench set up at 90 degrees. Position yourself on the bench facing the bar of the pulley. Lean over as you keep the natural alignment of your back and grab the bar. Keeping the torso stationary, pull the handle back towards […]

Assume a shoulder width stance with the cable running between your legs and grasp the handle with both hands using a pronated grip. Inhale, brace your abs, and raise the arms vertically while keeping the elbows slightly bent. Once the arms are parallel with the floor, slowly lower the handle back to the starting position. […]

Select the weight on a low pulley machine and grasp the single hand cable attachment. Face away from the pulley and put your arm straight down with the hand cable attachment. This will be your starting position. While maintaining the torso stationary lift the left arm to the front with a slight bend on the […]

For this exercise you will need access to a low pulley row machine with a wide-bar. To get into the starting position, first sit down on the incline bench facing the other way. Lean over as you keep the natural alignment of your back and grab the wide bar handles. With your arms extended pull […]

To begin grab a cable in each hand and stand with the feet shoulder-width apart. With medium resistance on the cable machine and the knees slightly bent, go into a squat position. Lift the weight using your legs against the floor. Extend from the hips and return to the starting position. Be sure to keep […]

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper […]

Face the cable machine and set the pulleys low. Cross the cables over and hold the opposite handle in each hand. Lean over with a flat back. Pull the cables back in a reverse fly motion with straight arms.

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 […]

Place a flat bench between two low cable pulleys. Grasp both stirrups and lie supine (on your back) on the bench, feet flat on the floor. Position the stirrups to the sides of your chest, with your elbows bent and tucked in to your torso at a 45-degree angle. Exhale as you press the stirrups […]

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using […]

Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs). Put your hands behind your head, then raise your feet straight in the air at an angle of 70 degrees. Bringing your right elbow towards the left knee. Make sure your rib […]

Lie faceup on the floor with your knees bent and your feet on the floor. Raise your hips until your body forms a straight line from your shoulders to your knees. This is your starting position. From here move both knees towards each other, using your hips. Maintain tension in the glutes. Slowly keep moving […]

Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment. Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your […]

Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be […]

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using […]

Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it. Sit down with your feet toward the pulley and attach the cable to your ankles. Hold a rope attachment in your hands. Lie down on the floor with ankle strap attached & holding rope […]

Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they […]

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend […]

Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position. […]

With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper […]

Start off by connecting a cable to a low pulley cable machine, grabbing the cable with both hands and stand to the side of the machine with feet shoulder width apart. Slowly pull the handle up, extending through your hips and twisting your torso, and across your body until your arms are fully extended over […]

To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side. Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your […]

Grasp two opposing high pulley dumbbell attachments. Stand with pulleys to each side. Bend over slightly by flexing hips and knees. Bend elbows slightly and internally rotate shoulders so elbows are back initially. Bring cable attachments together in hugging motion with elbows in fixed position. Keep shoulders internally rotated so elbows are pointed upward at […]

Connect a standard handle to a tower. Move cable to highest pulley position. Stand with side to cable. With one hand, reach up and grab handle with underhand grip. Pull down cable until elbow touches your side and the handle is by your shoulder. Position feet hip-width apart. Place free hand on hip to help […]

Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position. Lift the bar by elevating the shoulders as […]

Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position. Keeping your head and chest up, extend through the elbow to press the handles directly over your […]

Sit facing the cable row machine and place your feet on the foot rests. Grasp the long bar with a wider-than-shoulder-width grip and slide your bottom backward until your knees are almost straight. Your torso should be leaning forward and your arms should be fully extended. Exhale as you slowly lean backward, straighten your back, […]

Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley. Now sit at the edge of the […]

To get into the starting position, first 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 single handle attachment with your left arm […]

Sit on a stability ball and hold a light barbell in your hands with a wider than shoulder-width grip. Then, raise the barbell over your head and rest it on your traps while keeping your back straight. Slowly twist to one side until you feel a slight stretch in your core muscles while exhaling. Inhale […]

Hold a Barbell with your hands about 6 to 8 inches apart. Sit at the end of a flat bench with your feet firmly on the floor and your back straight. Now raise the bar overhead to arm’s length while keeping the elbows in. This will be your starting position. Slowly lower the bar as […]

Begin by sitting on a bench with a barbell placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back. […]

Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor. Use your arms to pick the barbell up and place the back of your upper arms on top of your […]

Sitting on a Bench, position the barbell on your upper thighs. The Barbell should be resting just above your knees. Don’t “bounce” the weight up using momentum Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your calves. Hold for a count of […]

Lie on back on floor or mat with arms extended out to sides. Raise bent legs so thighs are vertical and lower legs are horizontal. Lower legs to one side until side of thigh is on floor. Maintain knee position throughout movement. Raise and lower legs to opposite side. Repeat for number of reps.

Lie on back on floor or mat with arms extended out to sides. Raise bent legs so thighs are vertical and lower legs are horizontal. Place the heels of your feet on a stability ball. Lower legs to one side until side of thigh is on floor. Maintain knee position throughout movement. Raise and lower […]

Set up a barbell on a weight rack, so that it is at the same height as your shoulders when seated. To lessen the stress on your rotator cuffs, you can use a spotter to hand you the barbell when starting this exercise. This exercise can be performed standing. However, for people who suffer lower […]

START WITH FEET HIPS width apart while holding one end of the rope in each hand with palms facing in. You should be looking straight ahead down the ropes. BEGIN BY MOVING ONE arm up to shoulder level while the other stays out in starting position. Keep knees slightly bent and a neutral spine. Don’t […]

Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. Grasp the barbell with an overhand grip (palms facing down), and hands slightly wider than shoulder width apart. Pick the bar up, bending at the knees and keeping your back straight. Keeping […]

Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso […]

Start off kneeling in front of a horizontal bench with your forearms rested upon the padding and holding a weighted barbell in both hands with a reverse grip Slowly lower the barbell down below the bench as far as possible squeezing your forearms and hold for a count Then return back to the starting position. […]

Grasp an empty barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides […]

Stand straight and hold a barbell at your shoulder width using a pronated grip (palms facing down) with your elbows positioned close to your torso. It will be your initial position. Keeping your upper arms stationary and the biceps contracted, curl the barbell while breathing out. Continue the upward movement until the biceps are fully […]

Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides of […]

Stand erect while holding a barbell with a supinated grip (palms facing up). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in […]

Sit at the end of a flat bench with your legs in front of you and feet flat on the floor, spaced hip-width apart. While holding a barbell with a shoulder-width, overhand grip, rest your forearms on the tops of your thighs so that your wrists and hands hang off your knees. Flex your wrists […]

Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a […]

Stand holding barbell behind thighs or hips with arms straight down to sides. Pull barbell behind hips and low back up as far as possible allowing elbows to travel up behind body to each side. Flex wrists near top of movement so bar can be raised higher. Lower until arms and wrists are straight. Repeat.

Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower […]

Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe […]

Hold a barbell with both hands, palms up and a few inches apart. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement. […]

Start by standing straight and holding a barbell behind your glutes at arm’s length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other. You should be looking straight forward while your feet are shoulder width apart from each other. This […]

Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only […]

To perform this movement, you will need a preacher bench and a barbell. Grab the Barbell at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and […]

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position. Lower your body towards the side of your angled foot by bending […]

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. 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 […]

Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell in front of you. Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position. Exhale and raise or shrug your shoulders up in a […]

Sit on a bench and hold a light barbell in your hands with a wider than shoulder-width grip. Then, raise the barbell over your head and rest it on your traps while keeping your back straight. Slowly twist to one side until you feel a slight stretch in your core muscles while exhaling. Inhale and […]

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and use a pronated grip with your hands being wider than […]

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and use a pronated grip with your hands being wider than […]

Lie on a flat bench, holding a barbell on your chest with an overhand grip. (Your hands should be shoulder width apart) Get into starting position, raising the bar above your chest by extending your arms, but do NOT lock your elbows. Keeping your arms slightly bent, slowly lower the weight in a smooth arc […]

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that […]

To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it […]

Lie supine (on your back) on a flat bench, spread your legs, and plant your feet flat on the floor for stability. Dismount the barbell using a shoulder-width grip. Keeping your elbows high, inhale as you lower the barbell in a straight line towards your upper chest/throat/chin, stopping when your forearms make contact with your […]

Place a barbell on the floor. Stand in the middle of the bar length wise. Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side. Grasp the rear of the bar […]

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees. Let the arms hang to your sides fully extended as they point to the floor. Turn the wrists until your hands have a pronated (palms down) grip. Now flare the […]

Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the […]

Place a barbell with appropriate weight behind your legs. Warm up with an empty bar. Then, begin training with about half the weight you would deadlift. Place your feet shoulder width apart. It’s okay for your toes to point outward at about a 30-degree angle. Make sure the barbell is not too close to your […]

Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position. As you breathe in, bring the bar […]

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, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold […]

Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up and under the bar. The bar should be resting on the front of your shoulders. Core is tight. Back is flat. Keep your hands crossed. Maintaining control, lift the bar up. Bend your knees forward and allow […]

Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up crossed and over the bar. Your hands should be crossed. The bar should be resting on the front of your shoulders. Core is tight. Back is flat. Maintaining control, lift the bar up. Bend your knees forward […]

Place a light-weighted barbell in front of you at your shins. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up […]

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 […]

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: […]

Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with […]

Approach the bar so that it is centred over your feet. Your 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 alternating grip. With your feet and your grip set, take a big breath and then lower […]

Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor. Keep your elbows close to your sides. Your palms should be facing away from you. This is the start position. Keeping your upper arms stationary, curl the barbell forward and up in a […]

Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine. Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits the […]

In a power rack, set the barbell to where your shoulders will be when kneeling. Set up behind the barbell. Kneel on a padded surface. Place yourself underneath the barbell, positioning it across your shoulders. Tighten your core and drive your glutes forward as you lift the barbell from the rack. Slowly sit back, keeping […]

Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips. Use the momentum to bring […]

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you […]

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From the […]

Stand up with your torso upright while holding a barbell in one arm. The palm of your hand should be facing forward and the elbow should be close to the torso. This will be your starting position. While keeping the other arm stationary, curl the barbell forward while contracting the biceps as you breathe out. […]

Lie on a flat bench with a barbell using a shoulder grip width. Hold the bar straight over your chest with a bend in your arms. This will be your starting position. While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until […]

Start off by setting up a bench horizontally or something to rest your feet against in front of an exercise ball and then sit down on the ball. Keep your hands locked behind your head as you rise up. Then slowly lift the weight above your head and lower yourself down until your shoulder blades […]

Use an assisted Dip machine or securely attach a heavy-duty band to the dip station, securing it around just one knee. The tension should be enough to pull that lower body up. Grasp the bars with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position. Keeping […]

Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be enough to pull that lower leg up. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position. Keeping […]

Grip the above handles in the closer parallel position with your palms facing each other. Extend your arms and place your knees on the pad to begin. Assure your body is upright, the chest is up, and midsection is engaged throughout the movement. Bend your elbows as you exhale, pulling yourself up until your elbows […]

For this exercise, you will need access to assisted machine bars. Place yourself onto the machine, select a weight which you are comfortable with (more weight Is easy, less weight is difficult). While breathing in, lower yourself slowly using your elbows. With your torso leaning forward around 30 degrees or so and your elbows flared […]

Starting with your back and hips flat on the mat and legs extended, engage your abs and raise your legs to 90 degrees. (feet should be facing the ceiling) then press your hips up. Lower your hips to the mat and keep your legs straight out. Lower them slowly till they almost touch the ground. […]

Start laying on your back on a mat or a towel. Bring your hands up by your ears and take your elbows out wide. Then elevate your feet off the floor with a 90 degree bend at your hips and your knees. You want your thighs to be vertical and your shins to be parallel […]

Adjust the back-extension machine so that the top of the padding comes to the top of your hips. Stand sideways in the machine with your left hip resting against the padding. Stack your right foot and hip on top of the left. Elongate your spine to maintain a straight back. Pull your abdominal muscles in […]

Begin by lying on the floor. Place your hands behind you neck Keep feet closer to hips Without jerking the neck slowly raise your torso up from the floor Chin should not be locked in the chest & try reaching the ceiling with your head Raise yourself and try reaching our knees Slowly, lower yourself […]