Exercise Descriptions

Back exercises

Wide Grip Pulldown

This exercise is done with a wide bar from the top pulley. The movement is done in three stages. First, engage the lower back by slightly leaning back and firming the lower back muscles. Second, depress the shoulder blades. Third, pull the elbows down and slightly back by squeezing the muscles of your upper back. Focus on squeezing the shoulder blades towards the spine during the third phase of the movement. Note: Select a grip that is “palm away” and approximately 4 to 6 inches wider than your shoulders. Never complete this movement behind your neck. You will exhale through all three phases of the pull (contraction) and reverse the entire process as you inhale back to the start position.

Narrow Grip Pulldown

This exercise is done with a narrow handle from the top pulley. The movement is done in three stages. First, engage the lower back by slightly leaning back and firming the lower back muscles. Second, depress the shoulder blades. Third, pull the elbows down and slightly back by squeezing the muscles of your upper back. Focus on squeezing the shoulder blades towards the spine during the third phase of the movement. Note: You may have several narrow grip options. Some handles keep your palms facing each other and only a few inches apart, while some are a bit wider. You may also use a narrow straight bar that has your palms facing towards you. In this case, be certain to focus on back and NOT the bicep muscle.
You will exhale through all three phases of the pull (contraction) and reverse the entire process as you inhale back to the start position.

Seated Row

Begin by slightly leaning forward from the hips, keeping you chest up and stretch forward as you inhale. Fan out your upper back while keeping your lower back flat and slightly arched towards the back. Complete the movement by sitting tall as you move back to the starting position by exhaling as you first squeeze your shoulder blades together until they cannot go any closer and then pull with your arms as you bring your elbows back by focusing on your back muscles. Inhale and stretch forward to the start position.

T-Bar Row

This exercise can be done in a standing position while straddling a barbell or on a T-bar machine designed specifically for this exercise. When standing, bend at the hips and keep your back flat and your knees bent as you inhale and stretch by allowing the barbell to move towards the ground. Exhale while squeezing your shoulder blades together and pulling your hands upward by using your back muscles. Inhale and lower bar back to the starting position.

Dumbbell Bent Over Rows

This exercise can be done while placing a hand on a chair, knee, or bench for proper support. Bend at the hips and keep your back flat and your knees slightly bent so that you create a solid, stable stance. Your back should be almost parallel with the floor while still remaining flat. Support yourself with one hand (on bench, knee, or chair). Fan out your back as you inhale to the start position and reach towards a dumbbell placed on the ground. Grab the dumbbell and complete the movement by very slightly arching upward on the side in motion while squeezing your shoulder blade towards your spine followed by slightly pulling with your arm and then pulling your elbow up while focusing on the muscles on your back. Inhale and stretch back to the start position.

Barbell Bent Over Row

Begin by bending forward from the hips to stretch as you inhale. Keep your back flat and your knees slightly bent. Fan out your back while continuing to keep your lower back flat. Complete the movement by squeezing your shoulder blades together and then pulling with your arms as your elbows move up all along focusing on your back muscles. Inhale and stretch back to the start position.

Hyper Extension

If using a hyperextension bench, keep your feet together and place your hands behind your head or folded at your chest. Keep your head in alignment with your torso. Keep your head in line with your body making sure it remains straight and relaxed. As you exhale, arch upward until your chest is parallel with the floor. Pause briefly at the top and slower lower down as you inhale. Keep the range of motion well within your comfort level.

If lying on the floor, keep your feet together and place your hands at your side. Keep your head in alignment with your torso. Keep your head in line with your body making sure it remains straight and relaxed. As you exhale, arch upward until your chest has lifted from the floor. Pause briefly at the top and slower lower down as you inhale. Remember to keep your feet on the ground and keep the range of motion well within your comfort level.

Chest Exercises

Bench Press

This exercise can be done with a bench that has a bar rack or just a simple flat bench. For safety, it is suggested that you always have a spotter to assist you. Select a grip that is slightly wider than shoulder width so that your forearms are perpendicular to the ground during the moving phase of the exercise. Keep your feet firmly on the ground with your legs spread apart for stability, and your hips on the bench. Avoid any excessive arching of the lower back. Inhale as you lower the bar and stretch the chest. Once the bar gently touches your chest, exhale and return the bar to the start position concentrating on using your chest muscles for this movement.

Incline Bench Press

This exercise can be done with an incline bench that has a bar rack or just a simple incline bench. For safety, it is suggested that you always have a spotter to assist you. Select a grip that is slightly wider than shoulder width. Keep your feet firmly on the ground and your hips on the bench. Avoid any excessive arching of the lower back. Inhale as you lower the bar and stretch the chest. Once the bar gently touches your chest, exhale and return the bar to the start position. Note: Incline pressing movements develop more of the upper chest region and front of the shoulder as compared to flat bench pressing type of movements.

Decline Bench Press

This exercise can be done with a decline bench that has a bar rack or just a simple decline bench. For safety, it is suggested that you always have a spotter to assist you. Select a grip that is slightly wider than shoulder width. Keep your feet firmly on the ground and your hips on the bench. Avoid any excessive arching of the lower back. Inhale as you lower the bar and stretch the chest. Once the bar gently touches your chest, exhale and return the bar to the start position. Note: Decline pressing movements develop more of the lower chest region as compared to flat bench pressing type of movements.

Flat Dumbbell Press

This exercise is done with a simple flat bench. For safety, it is suggested that you always have a spotter to assist you. Keep your feet firmly on the ground and your hips on the bench. Avoid any excessive arching of the lower back. Inhale as you lower the dumbbells and stretch the chest. At the bottom of the movement, exhale and return the dumbbells to the start position. You can keep your hands in the same position throughout the movement, or turn the palms to where they face each other at the top of the movement. Turning the palms at the top of the contraction is a slightly more advanced technique and takes a bit more coordination. In addition, it will place a greater contraction on the chest muscles.

Incline Dumbbell Press

This exercise is done with a simple incline bench. For safety, it is suggested that you always have a spotter to assist you. Keep your feet firmly on the ground and your hips on the bench. Avoid any excessive arching of the lower back. Inhale as you lower the dumbbells and stretch the chest. At the bottom of the movement, exhale and return the dumbbells to the start position. You can keep your hands in the same position throughout the movement, or turn the palms to where they face each other at the top of the movement. Turning the palms to face each other is a slightly more advanced technique and takes a bit more coordination. In addition, it will place a greater contraction on the chest muscles. Note: Incline pressing movements develop more of the upper chest region and front of the shoulder as compared to flat bench pressing type of movements.

Push-up

Select a hand position that is slightly wider than shoulder width. Keep your palms flat and fingers fanned out evenly. Apply the pressure to the “knuckle” part of the palm. Start in the “up” position. As you lower your body, inhale and stretch the chest area. Your elbows will naturally point to the outside. Remember to keep your abdominals tight to provide support for your torso—imagine you are trying to pull your belly button to your spine while continuing to breathe normally. Exhale as you return to the start position.
An easier version of this exercise is complete this movement while on your knees. To reduce pressure on your knees, bring your heels as close as possible to your buttocks.

Decline Dumbbell Press

This exercise is done with a decline bench. For safety, it is suggested that you always have a spotter to assist you. Keep your feet firmly on the ground and your hips on the bench. Avoid any excessive arching of the lower back. Inhale as you lower the dumbbells and stretch the chest. At the bottom of the movement, exhale and return the dumbbells to the start position. You can keep your hands in the same position throughout the movement, or turn the palms to where they face each other at the top of the movement. Turning the palms to face each other is a slightly more advanced technique and takes a bit more coordination. In addition, it will place a greater contraction on the chest muscles. Note: Decline pressing movements develop more of the lower chest region as compared to flat bench pressing type of movements.

Pec Dec

The pec dec (or often called the butterfly) is for developing the chest. Caution must be used in this exercise to avoid straining the shoulder join. There are two basic types of pec dec. One uses a narrow arching motion and the other is wide – both being effective. The narrow arch type emphasizes more of the middle (medial) chest area, and the wide arching type develops and stretches more of the outer (lateral) chest area. Remember, always keep the shoulders down and the chest lifted throughout the movement.

With your arms gently stretched in the starting position, exhale and squeeze your arms towards the midline of the body using the chest muscles. Always keep your elbows at the same level as your hands, and adjust the seat to that your arms remain parallel with the floor and you complete the movement. Inhale and slowly return to the start position.

Cable Crossovers

This movement is generally reserved for a final exercise when working the chest muscles. The exercise can be performed from the bottom or top pulleys. For this demonstration, it is done with the top pulleys. Keep your knees bent or you may also assume a staggered foot position.
Inhale as you slowly stretch your hands back and up. Always keep your elbows elevated. This makes the exercise much more effective and reduces stress to the shoulders. You will remain slightly leaned forward throughout the exercise with your chest lifted and your shoulder blades depressed.

Exhale as you bring your hands out in an arching pattern. As you complete the movement, your hands will be facing each other about 6 inches below the chest area. Inhale and slowly return the handles to the start position as you keep your elbows elevated.

Shoulder Exercises

Barbell Overhead Press

This exercise can be done while seated or standing. When standing, be certain to keep your knees slightly bent and the abdominals tight. Hold the pelvis neutral. Select a grip (palms away) that is slightly wider than shoulder width. Exhale and press the bar over your head until the arms are nearly straight. Inhale and lower the bar back to the starting position. NEVER do this pressing movement behind the neck. Note: When you press the bar upward, focus on depressing the shoulder blades as you complete the movement.

Upright Row

Be certain to keep your knees slightly bent and the abdominals tight. Hold the pelvis neutral. Select a grip (palms towards you) that is slightly narrower than shoulder width. Exhale and pull the bar upward towards your chin. Focus on keeping the elbows up. The elbows will lead the movement. Inhale and lower the bar to the starting position. Note: If this movement is uncomfortable, reduce the range of motion so your hands only come to chest level.

Lateral Raise

Be certain to keep your knees slightly bent and the abdominals tight. Hold the pelvis neutral. You will start with the dumbbells at your side with your palms facing inward. Raise the dumbbells outward as you exhale until the dumbbells are at shoulder level. Inhale and lower the dumbbells back to the start position. Note: At the top of the movement, your shoulders, elbows and wrists will all be parallel with the floor. Throughout the movement, your elbows are slightly bent.

Alternating Front Raise

Be certain to keep your knees slightly bent and the abdominals tight. Hold the pelvis neutral. You will start with the dumbbells in front of you with your palms facing inward. The movement is done in an alternating fashion. Start with your left arm and raise it in front of you until your hand is parallel with your shoulder. Exhale as you lift the weight. Keep your elbow slightly bent. Inhale and lower the weight. Repeat the same process with your right arm. Note: Avoid rocking while performing this exercise.

Bent Over Lateral Raise

Be certain to keep your knees slightly bent and the abdominals tight. Hold the pelvis neutral. Bend at the waist while holding your back flat. You will start with the dumbbells hanging downward with your palms facing inward. Raise the dumbbells outward as you exhale until the dumbbells are at shoulder level. Inhale and lower the dumbbells back to the start position. Note: At the top of the movement, your shoulders, elbows and wrists will all be parallel with the floor. Throughout the movement, your elbows are slightly bent. Note: Focus on the rear of the shoulder as you lift the weights.

Shrugs

This exercise can be completed with dumbbells or barbells. Be certain to keep your knees slightly bent and the abdominals tight. Hold the pelvis neutral. Exhale as you shrug your shoulders. Pause briefly at the top and inhale as you lower the weights to the starting position. This exercise can also be done with a front-to-back or back-to-front rotation of the shoulders. Note: To avoid straining the neck, always keep your head straight while performing this motion.

Triceps Exercises (back of the arm)

French press

While lying on a flat bench, raise your arms straight up to the ceiling with your palms facing each other. Keep your wrists straight. Inhale as you slowly lower the dumbbells to each side of your head. Slowly stretch the triceps at the bottom of the movement. Exhale as you keep your wrists straight and return the weight to the starting position. Note: This exercise can also be done with a barbell. Always use extreme caution with this exercise. Control is the key.

Push Downs

The push down (or cable triceps extension) is done from the top pulley. There are many handle options. The two most common are the “V” handle and the straight bar. Each one will emphasize a different aspect of the triceps. You may alternate the handles on different days or learn that one is simply much more comfortable on your wrists than the other. Stand with your knees slightly bent and your abdominals tight. Slightly lean forward from the hips while keeping the back flat. This will create better stability during the movement. Inhale as you slowly stretch your hands to the top of the movement. Exhale as you extend your elbows and squeeze the back of your arms towards the bottom of the movement. Inhale and slowly return your hands to the start position. Your wrists will remain straight throughout the exercise and you must always keep your elbows pinned to your sides throughout the entire range of motion.

Reverse Grip Push Down

The reverse grip push down (or cable triceps extension) is done from the top pulley. The two handle options are the “V” handle that swivels and the straight bar. This exercise is just like the regular grip pushdown with the exception of the reverse grip. The reverse grip will emphasize a different aspect of the triceps. You may alternate the handles on different days or learn that one is simply much more comfortable on your wrists than the other. Stand with your knees slightly bent and your abdominals tight. Slightly lean forward from the hips while keeping the back flat. This will create better stability during the movement. Inhale as you slowly stretch your hands to the top of the movement. Exhale as you extend your elbows and squeeze the back of your arms towards the bottom of the movement. Inhale and slowly return your hands to the start position. Your wrists will remain straight throughout the exercise and you must always keep your elbows pinned to your sides throughout the entire range of motion.

Kick Back

Place one hand and one knee on the flat bench. Keep your back flat and as level as possible. Raise the opposite elbow upward until it is pinned to your side. While keeping the wrist straight, exhale and extend your elbow. Inhale and lower to the start position. Once you complete your given number of repetitions, repeat with the other side. Note: Avoid momentum. If you feel yourself begin to swing while doing this movement, slowdown and reduce the range of motion.

Bicep Exercises (front of the arm)

Barbell Curl

Be certain to keep your knees slightly bent and the abdominals tight. Hold the pelvis neutral. Select a grip that is palm up and shoulder width. Keep the elbows pinned to your sides throughout the movement. Exhale as you bring the bar ¾ of the way to the top. Going beyond this point can cause the biceps to relax, which greatly reduces the effectiveness of the exercise. Inhale and slowly lower the weight to the start.

Alternating Dumbbell Curl

Be certain to keep your knees slightly bent and the abdominals tight. Hold the pelvis neutral. Keep the elbows pinned to your sides throughout the movement. Start with your palms facing inward. As soon as your hand clears your hip, slowly twist the wrist so the palm is facing upward. Exhale as you bring your left hand ¾ of the way to the top. Going beyond this point can cause the biceps to relax, which greatly reduces the effectiveness of the exercise. Inhale and slowly lower the weight to the start. As you approach the bottom of the movement, slowly unwind the wrist so that your palm is facing inward towards your torso once again. Repeat with the other side. Please remember to keep your body steady and avoid swinging your torso or the weights.

Incline (bench) Dumbbell Curl

You will use and incline exercise bench (or incline bench press). Place your feet firmly on the ground and lean your head back against the pad. Allow your arms to hang straight down from the shoulders. With a palm up position, curl the dumbbells ¾ of the way to the top of the movement as you exhale. Inhale and slowly lower the dumbbells back to the start position. It is important to hold the upper arm (shoulder to elbow) very steady while performing this movement. Avoid swinging the weights. Note: If laying your head back on the bench is uncomfortable on your neck, use a folded towel or pad to better align your head with your body.

Hammer Curl

Be certain to keep your knees slightly bent and the abdominals tight. Hold the pelvis neutral. You will hold the dumbbells as if they were hammers. The palms remain facing towards your torso throughout the exercise. Keep the elbows pinned to your sides throughout the movement. Exhale as you bring the left dumbbell ¾ of the way to the top. Going beyond this point can cause the biceps and forearm to relax, which greatly reduces the effectiveness of the exercise. Inhale and slowly lower the weight to the start. Repeat with the right arm.

Hip and Upper Leg Exercises

Barbell Squats

Start in a standing position with your feet slightly wider than hip width. Be certain to keep your knees slightly bent at the top of the movement and the abdominals tight. Hold the pelvis neutral. It is important to always keep your head straight and your eyes slightly looking upward. This will better ensure proper spinal alignment as you go through the movement. Inhale as you slowly lower yourself. You must never go below the point where your thighs are parallel with the floor. If you can only descend a portion of this distance, that is just fine. Exhale as you rise upward to the start position. Important notes: Keep the bar off of your neck. Allow it to settle into a comfortable position on the upper back. If there is discomfort with the exercise, discontinue. As you move throughout the exercise, focus on pressing through your heels rather than your toes. This allows for better balance, proper weight distribution, and reduces stress to the knees. If this exercise is very challenging, consider just using your bodyweight as the resistance.

Leg Press

There are various types of leg press machines. In general, one will keep your body in a straight line or have you in a seated position such as the 45 degree press demonstrated here.
In either case, make sure you are even and well adjusted in the machine. Select a stance that is about hip width. Be certain that your knees and toes are in alignment. Keep your toes straight ahead or slightly outward. Your selection will be determined by what feels best to your knees and hips. Inhale and you slowly lower the weight (or the machine) and apply pressure through your heels. Descend to the point where your legs have reached a 90 degree angle. If this is too challenging, lower the weight and/or reduce the range of motion. Exhale and press through your heels as you return to the start position. Always keep a slight bend in your knees at the top of the movement.

Forward Lunge (alternate legs)

This exercise can be done with just your bodyweight, with a barbell across your shoulders or while holding dumbbells at your sides. For this demonstration, we are holding dumbbells. Start with your feet together. Be certain to keep your knees slightly bent at the top of the movement and the abdominals tight. Hold the pelvis neutral. Take a large step forward with the left leg as you inhale. As soon as the left foot touches the floor, immediately lower the right knee. Bend the right knee until it comes within 3-4 inches of the floor. Descend less if there is any discomfort in the knees. Exhale and return to the start position. Repeat on the right leg. Note: As you move into the lunge, think “elevator” and not “escalator”. Your body moves up and down once the feet are wide. Always keep your back straight and your shoulders stacked on top of your hips. Your forward knee can NEVER go beyond the forward toes. Ideally, the forward knee stays directly over the ankle.

Hack Squat

Make sure you are even and well adjusted in the machine. Select a stance that is about hip width. Be certain that your knees and toes are in alignment. Keep your toes straight ahead or slightly outward. Your selection will be determined by what feels best to your knees and hips. Inhale and you slowly lower the weight and apply pressure through your heels. Descend to the point where your legs have reached a 90 degree angle. If this is too challenging, lower the weight and/or reduce the range of motion. Exhale and press through your heels as you return to the start position. Always keep a slight bend in your knees at the top of the movement.

Leg Extension

While in the seated position, keep your chest tall and your body aligned. Your feet will remain flexed (toes back towards you) throughout the movement. Exhale as you extend your legs. Pause briefly at the top of the movement before inhaling and return the legs to the start position. Note: When you adjust the machine, your back support should be forward enough where the back of your knees are off the seat by 1 inch. The leg bar should come across your lower shin area and not roll up and down as you go through the entire range of motion.

Leg Curl (prone, seated, or standing)

For this demonstration, we are performing the prone leg curl. Slide down the machine until the top of your knee caps are about 1 inch below the end of the pad. Adjust the leg bar so it comes across your lower calf. If the leg bar rolls up or down your leg during the exercise, it needs to be adjusted. Keep your feet flexed (toes back towards you) throughout the movement. Exhale and curl your legs until the leg bar touches your buttocks. If you cannot curl it that far, go as far as you can comfortably. Inhale as you return to the start position.

Calves (lower leg)

Standing Calf Raise

This exercise can be done simply using your bodyweight, having a barbell across your shoulders, holding dumbbells at your sides or using a standing calg machine as demonstrated here. While standing on a sturdy and stable wood block (or machine), inhale and slowly stretch your heels. Keep your knees slightly bent throughout the exercise and pivot on the balls of your feet. Exhale and come up on your toes to complete the movement. Inhale and repeat. Never bounce during this movement. Always focus on control.

Seated Calf Raise

While sitting on the chair, place the balls of your feet on foot rest. Inhale and slowly stretch your heels. Exhale and come up on your toes to complete the movement. Inhale and repeat. Never bounce during this movement. Always focus on control. Remember, you want to pivot on the balls of your feet. Having your feet too far forward will reduce your range of motion. Having your feet too far back will cause them to possibly slip off the foot rest.

Abdominals

Standard Floor Crunch

Lay on the floor with your knees bent and your feet flat on the floor. Place your hands behind your head. You are only supporting the weight of your head and not pulling it upward. Keep your elbows out to the sides. Exhale and press your abdominals towards your spine. This will “imprint” your spine on your exercise mat. From this point, keep your head in alignment with your torso and rise up to the point where your shoulder blades are 3-4 inches off the exercise mat. Slowly lower yourself back to the start position as you inhale. To make this exercise more challenging, keep your shoulder blades slightly off your mat at the bottom of the movement.

Standard Floor Crunch (side-to-side)

Cable Crunch

This exercise can be done while standing, kneeling, or seated on an exercise ball. Use the rope or leather strap type handle from the top pulley. Hold the handle at your forehead level. Place your hands palm out and rest them on your forehead. Your hands will pad your head from the handle. Keep your hands on your forehead throughout the exercise. Exhale and crunch downward. Focus on curling inward rather than simply folding forward. A shorter movement is often better. Inhale and return to the start position.

Reverse Pelvic Tilt/Crunch

Lay on the floor with your knees bent and your feet flat on the floor. Place your hands under your lower pelvic area, cradling your tailbone. You may keep your knees bent if you are more of a beginner, or straighten your legs to add a level of difficulty to the exercise. Without swinging, exhale and use your lower abdominal muscles to gently lift your pelvis off the mat. Focus on lifting the pelvis rather that using a rocking motion. This exercise has a small range of motion and is done with a short deliberate movement. Inhale and slowly lower your pelvis to the start position. Repeat.