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    Plank Hold

    Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight st read more...

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    Tricep Pushdowns - Rope

    Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best read more...

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    Hammer Curl - Standing

    With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. read more...

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    Shoulder Press - Machine

    These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. read more...

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    Butterfly

    Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper read more...

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    Flyes - Dumbbell, Flat

    Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over you read more...

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    Rowing Machine

    The rowing machine simulates the action performed while rowing a racing boat in the water. Rowing is a good cardiovascular exercise, but it read more...

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    Recumbent Bike

    Riding a recumbent bike is similar to a stationary bike except that your back is supported and you are in a more reclined position. A few be read more...

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    Pullups

    Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of y read more...

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    Bench Press - Barbell, Inclined

    Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. read more...