Exercise Guides

Dumbbell Step Ups (Quads) - Exercise Guide Muscles worked: Quads Equipment needed: Dumbbells, Elevated Platform Instructions 1. Stand beside a flat bench (or an elevated platform) with an upright torso...

Dumbbell Bicep Curl (Biceps) - Exercise Guide Muscles worked: Biceps Equipment needed: Dumbbells Instructions 1. Stand with an upright torso and hold a dumbbell in each hand at arm's length. 2. Your palms...

Cable Crossover (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Cable Pulley Machine Instructions 1. Attach the D-handles to the pulleys in the high position. Select the appropriate resistance...

Lat Pulldown (Lats) - Exercise Guide Muscles worked: Lats Equipment needed: Lat Pulldown Machine Instructions 1. Sit down on a lat pulldown machine and secure your legs under the knee...

Pullups (Lats) - Exercise Guide Muscles worked: Lats Equipment needed: None Instructions 1. Grab the pull-up bar with a pronated (palms facing forward) grip. Use a wider than shoulder-width grip...

Seated Cable Rows (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: Low Pulley Row Machine Instructions 1. Sit down on the low pulley row machine and grab...

Barbell Shrug (Traps) - Exercise Guide Muscles worked: Traps Equipment needed: Barbell Instructions 1. Stand with a shoulder-width stance as you hold a barbell with a pronated (palms facing the...

Dumbbell Squat (Quads) - Exercise Guide Muscles worked: Quads Equipment needed: Dumbbells Instructions 1. Stand with an upright torso with a dumbbell in each hand extended at arm's length. Grab...

Front Barbell Squat (Quads) - Exercise Guide Muscles worked: Quads Equipment needed: Barbell Instructions 1. Stand with an upright torso in front of a barbell racked in a...

Dumbbell Lunges (Quads) - Exercise Guide Muscles worked: Quads Equipment needed: Dumbbells Instructions 1. Stand with an upright torso holding a dumbbell in each hand extended at arm's length. 2. Keep...