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Dumbell-Curl

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Dumbell-Curl

  • Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body.
  • Your knees should stay slightly bent and your belly button should draw into the spine.
  • Bring the dumbbells all the way up to your shoulders by bending your elbows.
  • Once at the top, hold for a second by squeezing the muscle.
  • Reverse the curl slowly.
  • Repeat with both arms alternately.

Hammer Curl

  • Stand up straight with your torso upright. Hold a dumbbell in each hand at arms-length. Your elbows should be close to your torso.
  • The palms of your hands should be facing your torso. This is the starting position for the exercise.
  • Curl the weight forward while contracting your biceps. Your upper arm should remain stationary. Continue to lift the weight until your biceps are fully contracted and the dumbbell is at shoulder level.
  • Hold the contraction for a moment as you squeeze your biceps.
  • Inhale and slowly start to bring the dumbbells back to the starting position.
  • Repeat for the desired number of reps.
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Hammer Curl

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Dumbell Concentration Curl

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Dumbell Concentration Curl

  • Sit on a bench with your legs apart, with a dumbbell in front of you.
  • Pick up the dumbbell with your right hand and rest your right arm against the inside of your right thigh. Your elbow should be lower than the top of your thigh so that your elbow doesn’t pivot, and your right arm should be almost fully extended, with your palm facing away from your right thigh.
  • Rest your left arm on your left thigh to support your back.
  • Exhale as you curl the dumbbell up towards your shoulder.
  • At the top of the movement, hold the contracted position and squeeze your biceps for a count of two.
  • Inhale as you lower the dumbbell to the starting position.
  • Repeat with your left arm.

Barbell Curl

  • The standing barbell curl is the cornerstone of many bicep building routines. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up).
  • Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
  • The bar should not be touching your body.
  • Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
  • Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
  • Repeat for desired reps.
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Barbell Curl

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Dumbell Preacher Curl

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Dumbell Preacher Curl

  • Position a loaded barbell on the rest of a preacher bench.
  • Sit on the preacher bench and lift the barbell off the rest using a shoulder-width underhand (supinated) grip.
  • Rest the backs of your upper arms on the padded surface, with your elbows fully extended.
  • Exhale as you curl the barbell upwards, towards your shoulders.
  • Hold for a count of two and squeeze your biceps.
  • Inhale as you lower the barbell until your elbows are fully extended.
  • Repeat the exercise.

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Single-arm dumbbell row

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Single-arm dumbbell row

  • Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in.
  • Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward.
  • Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent.
  • Tilt your chin toward your chest so that your neck is in line with the rest of your spine.
  • Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage.
  • Lower the weight slowly back down.

Lat Pulldown

  • Grasp the bar with a wide grip with an overhand, knuckles-up grip.
  • Pull the bar down until it's approximately level with the chin. Exhale on the downward motion.
  • While shifting just slightly backward is OK, aim to keep your upper torso stationary.
  • The bottom of the motion should be where your elbows can't move downward any more without moving backward. Be sure to stop at that point and do not go lower.
  • Squeeze the shoulder blades together while maintaining square shoulders.
  • From the bottom position, with the bar close to your chin, slowly return the bar to the starting position while controlling its gradual ascent.
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Lat Pulldown

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Seated Cable Row with Pause

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Seated Cable Row with Pause

  • Sit upright on the bench and plant your feet on the floor or foot pads, knees bent.
  • Extend your arms and hold the handle or cable.
  • Move your shoulders back and down. Brace your core.
  • Exhale. Bend your elbows to pull the handle or cable, keeping your elbows tucked in and your back neutral. Pause for 1 second.
  • Inhale and slowly extend your arms, counting to 3.

Reverse Flye

  • Stand with feet hip-width apart and knees soft, holding a light dumbbell in each hand by sides.
  • Hinge at the hips with soft knees, a flat back, and neutral neck, leaning torso forward about 45 degrees. Let hands hang directly below shoulders, palms facing in to start.
  • Keeping core engaged and maintaining a slight bend in the elbows, exhale and lift dumbbells up laterally in a wide arching motion until they reach shoulder height.
  • Focus on squeezing shoulder blades together.
  • Pause at the top, then inhale and slowly lower dumbbells to return to starting position.
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Reverse Flye

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Deadlift

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Deadlift

  • Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.
  • Bend down and grasp the barbell with a shoulder-width grip. Take a deep breath.
  • Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.
  • At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.
  • Push your butt backward and lower the bar down the front of your legs, keeping your back straight.
  • Once the bar passes your knees, bend your knees and lower the bar to the floor.

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Diamond Push-Ups

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Diamond Push-Ups

  • Get on all fours with your hands together under your chest.
  • Position your index fingers and thumbs so they’re touching, forming a diamond shape, and extend your arms so that your body is elevated and forms a straight line from your head to your feet.
  • Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
  • Stop just before your chest touches the floor, then push back up to the starting position.

Tricep Dips

  • Place your hands behind you onto a chair, so that your fingers face forward.
  • Extend your legs and start bending your elbows.
  • Lower your body until your arms are at a 90-degree angle.
  • Lift your body back up until your arms are straight.
  • Repeat. Proper Form And Breathing Pattern.
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Tricep Dips

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Lying Triceps Extension

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Lying Triceps Extension

  • Lie on your back with your knees bent and a dumbbell in each hand.
  • Extend your arms and position the dumbbells directly above your shoulders.
  • Bend your elbows and bring the dumbbells down until they're close to your ears.
  • Lift the dumbbells back up and repeat the exercise.

Bench Dip

  • Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)
  • Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
  • Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
  • Push up through your palms back to start.
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Bench Dip

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Cable Rope Tricep Pushdown

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Cable Rope Tricep Pushdown

  • Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip.
  • Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs.
  • As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle.
  • Hold this position for a count and return back up to the starting position.
  • Repeat for as many reps and sets as desired.

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Barbell Bench Press

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Barbell Bench Press

  • Lie a flat bench. Spread your legs, bring your feet back, and place them firmly on the ground.
  • Arch your back. Dismount the barbell using a grip that is a little over shoulder-width apart.
  • While holding the barbell, retract (push together) your shoulder blades and straighten your wrists.
  • Inhale as you lower the barbell to your chest, keeping your elbows tucked in at a 45-degree angle.
  • Exhale as you press the barbell back up to the starting position.

Incline Dumbell Bench Press

  • Holding a dumbbell in each hand, sit on a bench inclined at 45 degrees and rest one dumbbell on each knee.
  • Position the dumbbells to the sides of your chest, with your elbows bent and tucked in to your torso a little.
  • Straighten your wrists. Spread your legs and place your feet flat on the floor.
  • Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch.
  • Hold for a count of two and squeeze your chest. Inhale as you lower the dumbbells back to the starting position, or until you feel a mild stretch in your chest.
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Incline Dumbell Bench Press

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Dumbbell Flye

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Dumbbell Flye

  • Lie flat on your back on a flat incline bench. Place your feet firmly on the floor on either side of the bench.
  • Lift arms up above the head so they’re extended but not locked out. There should be a slight bend at your elbow, and your palms and dumbbells should be facing each other.
  • Inhale and slowly lower dumbbells in an arc motion until they’re in line with the chest.
  • Your arms will be extended to the sides but not locked out. Don’t drop your arms lower than your shoulders.
  • Exhale and slowly press the dumbbells up in the same arc motion.

Cable Crossover

  • Set the handles on the lowest pulley rung.
  • Stand with feet shoulder-width apart and grasp the handles with palms facing forwards and hands beside your thighs.
  • With a slight bend in your elbows, pull both handles up and inwards until your palms face each other in front of your chest.
  • Squeeze your chest muscles for one to two seconds, then reverse to the start, keeping the movement under control.
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Cable Crossover

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Low-Cable Crossover

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Low-Cable Crossover

  • Set the handles on the lowest pulley rung.
  • Stand with feet shoulder-width apart and grasp the handles with palms facing forwards and hands beside your thighs.
  • With a slight bend in your elbows, pull both handles up and inwards until your palms face each other in front of your chest.
  • Squeeze your chest muscles for one to two seconds, then reverse to the start, keeping the movement under control.

Pullover

  • Place one dumbbell in each hand. Extend your arms over your chest with the palms facing each other.
  • Keep the elbows slightly bent and soft.
  • Keep a strong back and core while you inhale and extend the weights back and over your head.
  • Take about 3–4 seconds to reach a fully extended position where the weights are behind (but not below) your head. Keep the elbows soft.
  • Once you reach full extension, exhale slowly and return your arms to the starting position over your chest.
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Pullover

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Dumbbell Overhead Press

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Dumbbell Overhead Press

  • Stand upright and keep the back straight.
  • Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside and knuckles facing up.
  • Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion.
  • Return the dumbbells to the shoulders while inhaling.

Face Pull

  • Reach up and grasp the handles with both hands with your palms facing in. Step back until your arms are fully extended, then engage your core and lean back slightly, positioning your body at a roughly 20-degree angle.
  • Pull the rope toward you just enough to start lifting the weight from the stack, then engage your shoulders, rolling them back to create good posture
  • Pull the handles of the attachment straight toward your forehead.
  • Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend—you want to maintain good posture throughout the exercise.
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Face Pull

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Dumbbell lateral raise

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Dumbbell lateral raise

  • Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart.
  • Raise your arms simultaneously just a couple inches out to each side and pause.
  • Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift.
  • Pause and hold for a second at the top of the movement.
  • Lower the weights slowly, bringing your arms back to your sides. Breathe out as you lower the dumbbells.

Dumbell Front Raise

  • Stand tall with your feet hip-width apart.
  • Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.
  • Raise your arms up in front of you.
  • Pause when the dumbbells reach shoulder height.
  • Then slowly return the weights to the starting position.
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Dubell Front Raise

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Dumbell Shrug

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Dumbell Shrug

  • Assume a standing position with the dumbbells on both sides of your body.
  • Hinge forward, inhale, and grab the dumbbells with a neutral grip.
  • Stand up tall and ensure your spine remains neutral.
  • Contract the traps to elevate the shoulders. Squeeze hard at the top and slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

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Leg extension

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Leg extension

  • Sit on a leg extension machine. Position your legs under the pad and grasp the side bars with your hands. This is the starting position.
  • Extend your legs to the maximum, exhaling as you do so. Pause a second in this contracted position.
  • Lower the weight back to the original position as you inhale.
  • Make sure your legs don't go past the 90-degree angle point.
  • Repeat for the desired number of reps.

Leg curl

  • Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels.
  • Stretch your legs out fully. On an inhale, lightly grasp the support handles on each side of the machine.
  • Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
  • Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.
  • Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.
  • Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.
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Leg curl

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Squat

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Squat

  • 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.
  • nhale as you squat down by simultaneously pushing your butt backward and bending your knees forward. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle.
  • Exhale as you push your body back up to the starting position, driving through your heels and keeping your torso upright.

Leg press

  • Brace your abdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate.
  • Extend with slow control rather than with an explosive movement.
  • Pause at the top of the movement.
  • While inhaling, return the footplate to the starting position by gradually bending the knees.
  • Keep the feet and back flat throughout.
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Leg press

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Dumbbell lunge

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Dumbbell lunge

  • Stand up straight with a dumbbell in each hand. Hang your arms at ​your sides.
  • Take a big step forward with either leg, bending at the knee until the front thigh approaches parallel to the ground, landing on the heel. Inhale as you go down.
  • he rear leg is bent at the knee and balanced on the toes. For the leg you step forward with, don't let the knee go past the tip of the toes.
  • Step back to your standing starting position while exhaling.
  • Repeat the motion with the other leg.

Barbell Calf Raise

  • Set up for the standing barbell calf raise by getting a block or step and placing it in front of you.
  • Grasp a barbell and place it across the back of your shoulders. Make sure the bar sits across the muscles in your upper back, not your neck.
  • Stand up on the block with the balls of your feet on the edge.
  • Keeping your balance, raise your heels off the floor.
  • Squeeze the calves, and then slowly lower your heals back down as far as possible without letting them touch the floor.
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Barbell Calf Raise

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Dumbbell crunch

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Dumbbell crunch

  • Lie on the floor or a mat on your back, with knees bent.
  • Grasp a lightweight dumbbell in two hands, palms facing out, arms extended straight into the air above your shoulders .
  • Feet should be flat on the ground. Keep a space between your chin and chest.
  • Slowly curl head, shoulders, and upper body off the ground, reaching the dumbbell towards the ceiling. Try to reach higher than your feet.
  • Slowly return to start to complete one rep.

Tuck and crunch

  • Lie on your back on an exercise mat on the floor.
  • Cross your arms over your chest and grasp your opposing shoulders.
  • Raise your legs off the floor by bending your knees and keeping your calves parallel with the floor.
  • Exhale as you roll forward, raising your torso off the floor but keeping your back on the mat.
  • Slowly reverse the motion back to the starting position.
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Tuck and crunch

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Hanging leg raise

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Hanging leg raise

  • 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.
  • Tilt your pelvis slightly backward. Engage your abdominals and hip flexors to lift your feet off the ground by raising your legs outward in front of you, keeping them straight.
  • Exhale while lifting the legs. Feel the abdominal muscles working hard as you do this.
  • Raise your legs to the level you are able to do with good form. Aim to raise them parallel to the ground (hip bent 90 degrees) or a little higher.
  • Slowly lower your legs back down to vertical, inhaling. Maintain the posterior pelvic tilt even at the bottom of the movement.

Seated Russian twist

  • Start by sitting on the floor, with your knees bent and feet flat on the ground.
  • Then lean back so your upper body is at a 45-degree angle to the floor.
  • Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward.
  • Link your hands together in front of your chest, then brace your core and raise your legs up off the ground.
  • Rotate your arms all the way over to one side, then do the same in the other direction.
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Seated Russian twist

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Bicycle crunches

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Bicycle crunches

  • Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart.
  • Place your arms behind your head, pointing your elbows outward.
  • Brace your abs. Lift your knees to 90 degrees and raise your upper body.
  • Exhale and rotate your trunk, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause.
  • Inhale and return to starting position.Exhale. Move your left elbow to your right knee and extend your left leg.

Plank

  • Begin in the plank position, face down with your forearms and toes on the floor.
  • Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
  • Engage your abdominal muscles, drawing your navel toward your spine.
  • Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending.
  • Hold this position for 10 seconds. Release to floor.
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Plank

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