Exercise Guides

V-Bar Pulldown – Exercise Guide

V-Bar Pulldown (Lats) - Exercise Guide Muscles worked: Lats Equipment needed: Lat Pulldown Machine, V-Bar Instructions 1. Sit down at a pull-down machine with a V-Bar attached to the top...

Standing Dumbbell Upright Row – Exercise Guide

Standing Dumbbell Upright Row (Traps) - Exercise Guide Muscles worked: Traps Equipment needed: Barbell Instructions 1. Hold a dumbbell in each hand with palms facing forward and a grip that...

Smith Machine Shrug – Exercise Guide

Smith Machine Shrug (Traps) - Exercise Guide Muscles worked: Traps Equipment needed: Smith Machine Instructions 1. Set the bar height on the smith machine near the middle of your thighs....

Dumbbell Lying Supination – Exercise Guide

Dumbbell Lying Supination (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Dumbbell Instructions 1. Lie sideways on a flat bench with one arm holding a dumbbell. Have the other...

Wrist Rotations With Barbell – Exercise Guide

Wrist Rotations With Barbell (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Barbell Instructions 1. Hold a barbell with both hands palms facing down; hands shoulder width apart. This...

Calf Press (Using Leg Press Machine) – Exercise Guide

Calf Press On Leg Press Machine (Calves) - Exercise Guide Muscles worked: Calves Equipment needed: Leg Press Machine Instructions 1. Using a leg press machine, sit down on the machine...

Calf Press – Exercise Guide

Calf Press (Calves) - Exercise Guide Muscles worked: Calves Equipment needed: Calf Press Machine Instructions 1. Ensure that your legs are slightly bent by adjusting the seat.The balls of your...

Standing Dumbbell Calf Raise – Exercise Guide

Standing Dumbbell Calf Raise (Calves) - Exercise Guide Muscles worked: Calves Equipment needed: Dumbbells Instructions 1. Hold two dumbbells by your sides as you stand with your torso upright. Place...

Alternating Deltoid Raise – Exercise Guide

Alternating Deltoid Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbells Instructions 1. Stand with an upright torso with a dumbbell in each hand extended at arm's length. 2....

Dumbbell Lying Rear Lateral Raise – Exercise Guide

Dumbbell Lying Rear Lateral Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbells Instructions 1. Lay with your chest placed on an incline bench while holding a dumbbell...