Dumbbell Curl Excercise

Dumbbell Curl Excercise  Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level....

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Drag Curl Excercise

Drag Curl Excercise Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift...

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Cable Hammer Curls Excercise

Cable Hammer Curls Excercise 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 the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.Using...

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Barbell Curl Excercise

Barbell Curl Excercise Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and 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 out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted...

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Cable Preacher Curl

Cable Preacher Curl Place a preacher bench about 2 feet in front of a pulley machine.Attach a straight bar to the low pulley.Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.Now start pilling the weight up towards your shoulders and squeeze...

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Standing pelvic Tilt

  Standing pelvic Tilt Start off with your feet hip-distance apart. Bend your knees slightly to keep them soft and springy. You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch....

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Axle Deadlift Excercise For (Lower Back)

Axle Deadlift Excercise For (Lower Back) Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep...

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Cable Chest Press On Standing

Cable Chest Press On Standing Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability. Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position. Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing...

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Dumbbell Bench Press

Dumbbell Bench Press Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso....

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Bent Arm Dumbell Pullover

Bent Arm Dumbell Pullover  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 on the floor. The head will be off the bench as well.Grasp the dumbbell with both hands and hold it straight over...

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Barbell Bench Press (Medium Grip)

Barbell Bench Press (Medium Grip)   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 starting position, breathe in and begin coming down slowly until the bar touches your middle chest.After a brief...

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Standing Cable Cross

Standing Cable Cross 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 a small forward bend from the waist. This will be your starting position.With a slight bend on your elbows...

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Low Cable Cross

Low Cable Cross 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 slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come...

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Arm Circle Excercise

Arm Circle Excercise Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.  Ten second movements equal one set and each circle equals one repetition.  As you get stronger you can use some light resistance. ...

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Barbell Shoulder Press

Barbell Shoulder Press   Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward). Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Lower the bar down to...

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Barbell Rear Delt Row

Barbell Rear Delt Row   Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T"....

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Alternating deltoid raise

  Alternating deltoid raise In a standing position, hold a pair of dumbbells at your side. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. Return the weights to your side. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height. Return the weights to the starting position and continue alternating to...

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Cable lying triceps excercise

Cable lying triceps excercise   Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip.The easiest way to do this is to have someone hand you the bar as you lay down.With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.Lower the bar by bending at the elbow while keeping the upper arms stationary...

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Cable of one arm triceps excercise

Cable of one arm triceps excercise 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 arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist...

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Incline Bench Overhead Pressdown

Incline Bench Overhead Pressdown. In my opinion, this movement is the triceps equivalent of concentration curls. It removes the temptation of using your abdominal muscles to complete the range of motion. In other words, it offers an incredible degree of isolation. This exercise also offers the advantage of being suitable for a trainee suffering from a bout of lower back pain. I often prescribe this movement last in a triceps workout, after...

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Bench press

Begin by lying flat on the bench, with your body in a natural and relaxed position. Make sure that you are not holding your shoulders in an awkward position. Be sure to have a natural spinal curve. You do not want to have your lower back completely flat on the bench, but you do not want to force it to curve too much either. Instead, opt for a comfortable and natural position. You should have your feet flat on the ground and your shoulders...

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bench dips

Getting in the Starting Position Sit up straight on the long edge of an exercise bench. Your legs should be slightly extended, with your feet flat on the floor.Place your hands on both sides of the bench just outside your hips. Your palms should be down, fingertips pointing towards the floor. Performing the Exercise Without moving your legs, bring your glutes forward off the benchSteadily lower yourself. When your elbows form 90˚ angles, push...

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Dumbells press

Dumbells press Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.          Execution Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repea...

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Shoulder Workout Routine

Shoulder Workout Routine This workout emphasizes going heavy on your first two exercises, and it's ideal for building massive delts. Excercise Sets Reps Smith Machine Overhead Press 4 5-6* Barbell Upright Row 3 8-10 Dumbbell Lateral Raise 3 10-12 Dumbbell Bent-Over Lateral Raise 3 10-12 * On your last two sets, perform 2-3 rest-pauses...

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Bench Dips superset with Seated Dumbbell Hammer Curls

Standing EZ Bar Close Grip Curls superset with Dumbbell Kickbacks Sets: 3 Reps: 12 Rest: 60 seconds Bench Dips superset with Seated Dumbbell Hammer Curls Sets: 3 Reps: 12 Rest: 60 secon...

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Barbell Curls superset with V-Bar Tricep Push Down

Barbell Curls superset with V-Bar Tricep Push Down Sets: 3  Reps: 12 Rest: 60 secon...

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Follow an Effective Exercise Routine

  Follow an Effective Exercise Routine Strength training. Even 20 minutes a day twice a week will help tone the entire body. Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way...

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Be Consistent

Be Consistent Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons...

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