Dumbbell Exercises

Just starting to workout? Here's a list with the best exercises you can start with!

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Dumbell Bench Press

The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles (chest), your triceps, as well as your front deltoids (shoulders). Simply lay on your back on a bench and lift your arms straight up then slowly bend your arms in a 90 degree angle. Rinse and repeat for as many reps as you can do.

Last updated 3 mins ago

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Alternating Bicep Curls

The Alternated Biceps Curl is another classic dumbbell exercise that definitely belongs in this list of the best dumbbell exercises. Although there are many variations of this basic exercise, the main benefit will remain to strengthen your biceps muscles and to a degree your forearms. You can perform this exercise by raising both dumbbells at the same; by keeping your palms facing each other throughout the movement

Last updated 3 mins ago

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Shoulder Press

The dumbbell shoulder press is probably one of the best dumbbell exercises for the shoulder muscles. The dumbbell shoulder press is performed by raising your two hands at the same time or by pushing one hand up while lowering the other (alternating). It can also be done while sitting down if your ceiling is low or even with a back-supported vertical bench if you want to remove your back from the equation entirely. Your deltoid muscles (shoulders) will be primarily solicited but they’ll definitely need help from your triceps, making this an excellent upper body exercise.

Last updated 3 mins ago

Barbell Exercises

Try these simple barbell exercises today!

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Barbell Squats

Stand up, feet shoulder-width apart; place the barbell straight on your trapezius and posterior part of your shoulders. Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor. Lean your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement. Remember that you must keep your back straight at all times.

Last updated 3 mins ago

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Standing Military Press

Stand up, feet shoulder-width apart; place the barbell straight on your trapezius and posterior part of your shoulders. Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor. Lean your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement. Remember that you must keep your back straight at all times.

Last updated 3 mins ago

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Barbell Front Raise

Stand up, feet shoulder width apart, knees slightly bent. Hold the barbell with the hands shoulder-width apart. Lift forward with the arms straight until you reach eye level, than return slowly to the starting position. Do not bounce the barbell up and never use your back to cheat because it's a concentration movement.

Last updated 3 mins ago

Machine Exercises

Here are some of the best machine exercises!

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Leg Press

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 be your starting position. Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis. At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee. Complete all repetitions for one leg before switching to the other.

Last updated 3 mins ago

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Machine Bicep Curl

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position. Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm. Pause at the top of the movement, and then slowly return the weight to the starting position. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Last updated 3 mins ago

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Lying Leg Curl

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). Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

Last updated 3 mins ago