MUSCLE WORKED

Primary – Quadriceps, Buttocks

Secondary – Hamstrings

INSTRUCTIONS

·         Stand upright with a dumbbell in each hand. Your arms should be fully extended at your sides, your palms facing in.

·         Step forward with your left foot about one foot. Step directly back with your right foots about six inches.

·         With your upper body remaining straight and leaning slightly forward, slowly lower yourself down until your left leg is bent at a 90 degree angle, so you can still sec your toes if you look down at them.

·         Your right leg should also be bent at a 90 degree angle, with your lower leg (shin) parallel to the floor. The heel of your trailing foot (right foot) will rise, but your foot should remain in the same position.

·         Stand up as far as possible with your feet still in the same position.

·         Once your have completed a set, switch legs and repeat.

Don’ts

·         Don’t let your front knee move farther forward than your toes. If this occurs it means your front foot is not placed far enough in front of you’re body—move your front foot and inch or two farther forward.

NOTE

·         Be sure to wear a weightlifting belt on this exercise for back support.

MUSCLE WORKED

Lower Back and Hamstrings

INSTRUCTIONS

·         Small upright with a dumbbell in each hand in front of you with a palms-down grip.

·         Your feet should be about six inches apart and your torso upright with your lower back maintaining a natural inward curve as you bend over at the waist.

·         Keeping your legs straight, slowly bend forward until your back is parallel to the ground, return to the starting position.

Don’ts

·         Don’t go farther down then your back being parallel to the ground.

·         Don’t let your legs bend at your knees. Keep legs straight throughout the exercise.

MUSCLES WORKED

 Lats. (Latisimus Dorsi) and Upper Back

INSTRUCTIONS

·         Stand partly over a bench, with your body weight resting on your left knee and left hand, both of which should be on a bench.

·         With your right foot firmly on the floor, hold a dumbbell in your right hand, letting your arm hang down directly in line with your shoulder joint. Let the dumbbell stretch your back.

·         Keep your back straight, eyes facing the ground.

·         Pull the weight up and in towards your torso. Raise it as high as you can, bringing up next to your lower chest. Your right elbow should be pointing up toward the ceiling as you lift.

·         Return to the starting position in a slow, controlled manner.

·         When finished with the right side, switch positions and trains the left side.

DON’TS

·         Don’t let the weight merely fall as you lower it. Lower weight in a slow, controlled manner.

·         Don’t jerk the weight up to position. Maintain control at all times.

·         Don’t rest very long between alternating arms. One set constitutes separately working both arms. Quickly switch the dumbbell to the alternate arm and continue. There is no reason to rest too long between sets (when one set of right and left arm has been completed), because the Alternate arm has had a natural rest.

NOTE

·         Wear a weightlifting belt on this exercise for back support.

MUSCLES WORKED

Primary – Latisimus dorsi

Secondary – trapeziums, rhomboid muscles.

INSTRUCTIONS

·         Sit facing the pulley that exercises your back muscles, with feet resting on the ground.

·         Your pelvis should be positioned higher than your knees. Your upper part of the body should form a right angle with the seat and is exactly under the pulling bar.

·         Grip the pulley bar and pull it down behind your head to your shoulders in an even movement, keeping your head straight.

·         Pull down your shoulder behind your head along with your arms. The grip should be such that the forearms form a right angle with upper arms, which are parallel to the floor.

·         Slowly move the arms back to starting position, you must feel tension in your back while raising the shoulder girdle.

PRECAUTIONS

 ·         Don’t begin with this exercise if you lack mobility of your shoulder girdle and are unable to pull the bar behind your head.

·         The movement should be slow and steady. Don’t hurry to finish off.

MUSCLE WORKED

 Latisimus dorsi

 Rhomboid muscles and trapezium

INSTRUCTIONS
     

·         Sit on the pulley with your feet firmly on the floor. Keep your knees lower to  your  pelvis, and legs pushed under a bar if necessary.

·         Lean your shoulder’s slightly backward and grip the pulley bar evenly

·         Pull the bar towards your body in an even movement. The bar should be stretched to your upper chest.

·         Pull your elbows outwards and your shoulders back and down.

·         Return to the beginning without changing the angle of the upper part of the body.

MUSCLE WORKED

Lower back

INSTRUCTIONS

·         Lie flat on your stomach on the floor with the tip of your feet pressing the ground.

·         Your arms should form a “U”, with the upper arms forming an extension of shoulder axis and the forearms are bent at right angles.

·         Lift your arms and shoulders up by only few inches.

·         Don’t over stretch the lower back in the end position by keeping the head in the line with the spine.

·         Hold the position for a few seconds before slowly lowering the upper body completely.

·         Complete the count without rest in-between.

PRECAUTION

·         Place a rolled up towel or soft mat under your stomach to prevent strain on your spine.

MUSCLES WORKED

Primary – spinal erector (Lower back)

Secondary – buttocks 

INSTRUCTIONS

   ·         Lie on your stomach unto your hips on a raised surface.

·         If you do not have a special bench, you can use a normal table. Hold the handles provided to keep the upper part of your body still.

·         Bend your legs at a right angle and let them hang over the edge.

·         Extend your both in a smooth motion, straightening at the hips and the knees. Keep your feet facing up.

·         In the end your thigh and upper body should form a straight line.

·         Slowly return back. Complete a set without rest in-between.

PRECAUTION

·         Keep your upper body completely still.

MUSCLES WORKED

Latissimus dorsi, Middle part of Trapezius & Rhomboids

INSTRUCTIONS

• Sit on a rowing machine with adjustable seat & chest pads. The whole width of the trunk should be supported by the chest pad.

• Place your feet on the floor if possible. Your knees should be lower than your pelvis.

• Grasp the grips below shoulder height, with your palms facing one another and with your arms slightly bent.

• Without tensing up pull your arms back close to your body. Your shoulders should also move back along with your arms.

• At the end position, your shoulder blades should be drawn together as closely as possible.

• Now, push the grips as far away from you as you can, not only extending your arms, but also bringing your shoulders forward again.

PRECAUTION

• Make sure that your legs are sufficiently bent, otherwise the pelvis tends to be pulled back by thigh flexors.

• Try to keep your upper part of the body completely still, while doing the exercise.

Upper Back, Trapezius, Arms

INSTRUCTIONS

• Use a bench or step to take hold of the bar properly.

• Hands should be slightly wider apart than your shoulders.

• Legs can be crossed so that they do not swing 

• Pull yourself up in the line with the bar, so that your head is in front of the bar.

• Beginners can start chin-up with a narrow grip and lifting up towards the chest.

DON’TS

• Keep your back straight throughout the range of motion.

Latissimus Dorsi,  Deltoid

INSTRUCTIONS

• Sit with legs extended, with knees slightly bent.

• Hold on to a cable pulley machine, by gripping a narrow bar or a Triangle-shaped bar.

• Lean from the pelvis, pulling the weight towards your abdomen.

• Hold for few seconds and return to starting position.

• Repeat

DON’TS

• Keep your back straight and shoulder held back throughout the exercise.

• If you feel a stretch in your hamstring muscles, it is an indication that you are leaning forward.

Deltoids, Pectorals

INSTRUCTIONS

• Start with arms extend holding a pulley bar in an underhand grip, no more than one shoulder-width apart.

• Keeping the elbow pressed into the body, move the lower arm towards your chest, moving up to shoulder height.

• Hold for few seconds and slowly return back to from where you started .  Repeat.

• Switch sides and work the other shoulder without rest in-between.

DON’TS

• Keep your wrist straight throughout.

• Do not use your forearms or back to pull the weight.

• Remember, the deltoids are worked effectively when the arm is raised to shoulder height.

MUSCLES WORKED

Anterior Deltoids, Trapezius

INSTRUCTIONS

• Stand facing a pulley machine.

• Take hold of the pulley bar, raising up to thigh level with fingers facing towards inside.

• Hold your hands close together, and raise the bar from thigh level to under the chin. Hold for a second.

• Slowly lower the bar without moving the back.

DON’TS

• Keep your spine upright through out the range of motion.

• Do not use your lower back when lifting.

• Hands should be held close together and lowered slowly.

MUSCLES WORKED

Primary – Front and Side Shoulders

Secondary – Trapeziums

INSTRUCTIONS

·         Sit in an upright bench (90-degree chair) with feet firmly on the floor.

·         Hold a dumbbell in each hand in front of your shoulders with palms facing you.

·         Your back should be upright resting against the back of the bench, with shoulders back and chest out.

·         Press the dumbbells straight up overhead while turning them so your palms are facing out at full-extended position.

·         Slowly lower the weights while turning your palms back towards you and in front of your shoulders.

DON’TS

·         Don’t do this exercise without a chair/upright bench, or some kind of back support.

·         Don’t bounce the dumbbells off your shoulders in an effort to create momentum and complete the exercise.

·         Don’t just let the weight drop. Slowly lower the weight in a controlled manner.

·         Stand upright, arms at your sides, holding a dumbbell in each hand, with palms facing toward body and elbows slightly bent.

·         Your feet should be about hip-width apart.

·         Keep your shoulders back, chest out and back straight with a slight forward lean.

·         Raise both dumbbells outward, away from your sides until they are slightly above shoulder level, hold for a brief second. Your palms should be facing the floor and you should have a slight bend in the elbows.

·         Return to the starting position in a slow, controlled manner.

DON’TS

·         Don’t use such heavy weights that you can’t use good, proper form. The weights for this exercise should be light.

·         Don’t swing the weights up and t hen merely drop them down to the starting position. Move in a slow, controlled manner.

MUSCLES WORKED

Primary-Side and Rear Shoulders

Secondary-Trapeziums

INSTRUCTIONS

·         Stand upright holding dumbbells in both hands next to each other,        palms facing your body, leaning on your upper thighs.

·         Your arms should be extended down in front of you with back straight and abdominal tight.

·         Pull the dumbbells up slowly to your chin, keeping the dumbbells close to your body and with elbows high and pointed out.

·         When the dumbbells nearly touch your chin, flex your shoulder muscles and pause for a brief second.

·         Slowly return to the starting position keeping your back straight and your chest out.

DON’TS

·         Don’t jerk the dumbbells up or sway in an attempt to complete
      the lift.

·         Don’t let the dumbbells just drop. Be sure to resist the weight as you lower it slowly.

Deltoids

INSTRUCTIONS

• Stand with your feet parallel with your hands in line with your arms in front of you.  Your wrist should be straight, palms facing inward holding dumbbells.

• Raise one arm at time. Remember to keep your arms slightly bent and maintain the basic tension throughout the range of motion.

• Keep your arms shoulder-width apart.  Perform alternate raising, one dumbbell and lowering the other.

DON’TS

•  To avoid lower back strain you can lean your body against a wall, your feet about foot's length away from it.

Primary - back head of deltoids, greater rhomboids.
Secondary-middle part of trapezius.

INSTRUCTIONS

• Up on an incline bench (about 30 degree) on your stomach.  Stabilize your head with the strength of muscles in natural extension of your spine.

• Hold the Dumbbell in each hand in front of you.  In the beginning your hands should be under the bench about 4" wider apart than your shoulders.

• Your palms should be facing one another, keep your arms slightly bent.  

• Raise both arms simultaneously and evenly in circular motion to shoulder level. 

• Keep the arms slightly bent, in the shoulder axis throughout the movement. 

• Repeat. 

DON’TS

• The upper part of your body should remain on the bench throughout the exercise.

• Use lighter weights initially.  By using heavy weights, the exercise will train bigger & smaller muscles, such as latisimus dorsi or upper part of trapezius.

Primary -- Upper part of trapezius, deltoids, greater rhomboid Secondary-biceps.

INSTRUCTIONS

• Stand upright with feet parallel, with arms slightly bent holding a barbell (Bb).

• Palms should be facing inwards towards your legs, with arms being shoulder with apart.

• Pull the Barbell upwards in a straight line, close to your body but not touching it.

• Elbows should move outwards, always above your hands and Barbell.

• In the end position, your hands should be about the level between your chest and chin with the elbow at ear level.

• Slowly, return, till your elbows are lowered last.

DON’TS

• Remember to keep your back straight throughout the motion.

• Slowly perform the motion, feeling the muscles being worked.

MUSCLE WORKED

Triceps

INSTRUCTIONS

MUSCLES WORKED

Triceps

INSTRUCTIONS

·         Start with a light dumbbell in your right hand, with your palms facing in towards your body.

·         Your right foot should be on the ground; your left knee and your left hand should rest on a bench for support.

·         Position your upper arms so that from your shoulder to your elbow is parallel to the floor and stationary at all times. Your elbow should remain in close to your body.

·         Your back should be straight and roughly parallel to the floor.

·         Extend the dumbbell upwards until your arm is straight and fully extended and your triceps are contracted (flexed). Hold for a brief second flexing your triceps.

·         Return the weight to the starting position in a slow, controlled manner.

DONT’S

·         Don’t move your upper arms at all (shoulder to elbow). Your elbow should be at a ‘fixed point’ at all times.

·         Don’t lean, sway, or arch your back.

·         Don’t cut the movement short. It is very important that you extend the dumbbell up as high as possible flexing your triceps.

·         Don’t rest very long between alternating arms. One set constitutes separately working both arms. Quickly switch the dumbbell to alternate arm and continue. There is no reason to rest too long between sets (when one set of right and left arm has been completed), because the alternate arm has had a natural rest.

NOTES

·         In order to use proper form, you will have to use lightweights (3 to 10 lbs. For most people).

MUSCLE WORKED

Triceps

INSTRUCTIONS

·         Lie on your back on a flat bench with legs drawn up towards your body.

·         Hold a dumbbell in one hand with palm facing inward. Your arm should be slightly bent and vertical.

·         Hold the upper arm of the arm being trained in vertical position

·         Lower the dumbbells along the side your head in a semicircular motion by bending the forearm towards the upper arm at the elbow.

·         When the hand reached the level of forehead, stop the motion lift the forearm back to the starting position in a slow manner.

·         Make sure the wrist does not bend and always remains in straight line with your forearm.

DON’T

·         Make sure the wrist does not bend and always remains in straight line with your forearm.

·         Don’t try to finish off the exercise perform the exercise in a slow manner. 

Muscles worked: 

   Triceps 

Instructions: 

• Fix a tricep cable underneath your feet coming from below.

• Stand with upper arms straight up, elbows next to your waist. 

• Keeping your upper arms straight with elbow at a "fixed-point", lift the tricep rope upward over your head until your arms are fully extended.

• Hold for a brief second flexing your tricep muscles.

• Return the rope to the starting position in a slow, controlled manner, keeping your elbows at a fixed point.

Don'ts: 

• When lifting and lowering the rope try not to sway or arch your back. 

• Don't let your upper arms move. Keep your elbows at a "fixed-point" throughout the exercise.

Alternate exercises: 

       Overhead Tricep Extension (Db)

Note: 
    We recommend having a "spotter" hand you the rope and take the rope when you have completed the set.

MUSCLES WORKED:

    Triceps 

INSTRUCTION:

• Line up flat exercise bench  wide enough apart so that when you lean on  with the palms of your hands, the heels of your feet just fit on the edge of the  bench without falling off. 

• Curl your fingers around the edge of the bench, holding your hands outside of your hips.

• Slowly lower your body as far down as possible (until your upper arms are parallel to the floor) by bending your upper arms. Keep your forearms and elbows stationary throughout the exercise.

• Raise yourself to the starting position by pushing up with your triceps. Flex your triceps as you raise to the top.

DON'TS:

• Don't do this exercise until your triceps are strong enough to do at lease 6 repetitions with good form. Refer to the below note to decrease difficulty.

• Don't cut the movement short by lowering yourself a mere two or three inches.

NOTE:

• You can decrease the difficulty by moving the benches closer together so that more of your legs are resting on the bench. The closer the benches, the easier it will be to perform the exercise.

• You increase the difficulty by having your partner place weights in your lap after you have positioned yourself to do the exercise. Make sure your partner watches you closely making sure the weights stay in place and so he/she can remove the weight as soon as you are done.

MUSCLES WORKED:

    Triceps 

INSTRUCTION: 

• Stand in front of the pulley machine in basic position with feet either parallel or with one foot forward.

• Your upper arms should rest at your sides, while your fore arms are bent at an angle of 45 (approx) with your hands holding the bent palms should be facing downwards.

• Straighten your arms in an even semicircular until almost fully extended.

• Slowly bring back the bar to the starting position with exactly the opposite movement.

DON'TS: 

• Don't stand too for from the cable machine.

• Keep your elbows close to your body without moving .

• In the starting position make sure that your wrist are straight and extended.

• Do not involve upper part of the body, keep the back erect.  Make sure that your pelvis does not move backwards, but stays parallel to your shoulder.

MUSCLES WORKED:

    All Three Heads Of Triceps

INSTRUCTION:

• Lie on your back on a level bench.  Look straight upwards and place your feet on the bench with legs slightly bent.

• Take hold of EZ-curl bar and lock it above your upper part of chest.

• Your wrists should be firm and form a straight line with your forearms and your palms facing your feet.

• Lower the bar in a semicircular motion down to your forehead from your elbow, elbows should be kept stationary.

• Stop and slowly return back by raising the forearms back to the starting position where the arms should be slightly bent.

DON'TS:

• Elbow should not move throughout the exercise, only the forearms should move.

• Keep your back fixed to bench.

• Don't jerk, slowly return to starting position making use of your forearms.

MUSCLES WORKED

Biceps

INSTRUCTIONS 

·         Stand with back straight, knees unlocked feet hip-width apart and holds two dumbbells at your side.

·         Your arms should be extended straight down, palms facing your hips.

·         Keeping your elbows close to your body, use your biceps to curl the dumbbells up to the chest level. Your palms should now be facing your head.

·         Hold for a brief second flexing your biceps.

·         Keep your wrist straight and elbows at your sides throughout the exercise.

·         Lower the dumbbells to the starting position in a slow, controlled manner.

DON’T

·         Don’t sway your back or rock your body in an attempt to complete the lift.

·         Don’t let your elbows leave your sides.

·         Don’t just let the dumbbell drop when lowering it. Let the dumbbells down slowly resisting the weight of the dumbbells.

Biceps

INSTRUCTIONS

·         Hold a dumbbell in your right hand so that the edge of the bench is under your armpit and your arm is fully extended over the bench surface.

·         Keep your left arm relaxed at your side or hold your left arm in place.

·         Raise the weight upward towards your chin.

·         Hold for a brief second flexing your biceps.

·         Keep your wrist locked straight at all times.

·         Lower the weight to the starting position in a slow, controlled manner.

·         Switch arms positions and do a set for the left arm.

DON’TS

·         Don’t let the weight just drop to starting position, lower it slowly.

·         Don’t rest very long alternating arms. One set constitutes separately working both arms. Quickly switch the dumbbell to the alternate arm and continue. There is no reason to rest too long between sets (when one set of right and left arm has been completed), because the alternate arm has had a natural rest.

INSTRUCTIONS

• With a dumbbell in your right hand, palm facing away from body, sit on a flat exercise bench with your feet about shoulder-width apart, knees bent.
• Bend forward and extend your right arm between your legs so that your elbow and upper arm are braced against the inside of your thigh.
• You should be leaning slightly into the right side knee. Rest your other hand on your other thigh/knee, or hold your right elbow in place.
• Without bending your wrist, slowly curl (raise) the dumbbell up toward your shoulder, bracing your elbow against your thigh and leaning on your other hand for support.
• Hold for a brief second flexing your biceps.
• Return to the starting position in a slow, controlled manner.
• Switch arm positions and repeat.

DONT’S

• Don't jerk the weight up. And don't let the weight just drop. Always use slow, controlled form.
• Don't rest between alternating arms. One set constitutes separately working both arms. Quickly switch the dumbbell to the alternate arm and continue. There is no reason to rest too long between sets (when one set of right and left arm has been completed), because the alternate arm has had a natural rest.

INSTRUCTIONS

• Attach a medium sized bar to a cable pulley machine down below.
• Stand about 6-8 inches from the pulley machine with back straight, knees unlocked, and feet hip-width apart.
• Hold the bar just outside of hips with palms up.
• Your arms should be extended straight down and the bar should be leaning on your upper thighs.
• Keeping your elbows close to your body, use your biceps to curl the bar up to your chest.
• Hold for a brief second flexing your biceps.
• Lower the bar to the starting position in a slow, controlled manner.
• Keep your wrists straight and elbows at your side throughout the curl.

 DONT’S

• Don't sway your back or rock your body in an attempt to complete the lift.
• Don't let your elbows leave your sides.
• Don't just let the bar drop when lowering it. Let the bar down slowly resisting the weight of the bar.

Muscles worked:

     Primary: Biceps 
     Secondary: Forearms 

Instructions: 

• Stand or sit at the end of a bench with your feet slightly apart.

• Hold a dumbbell in each hand, with your palms facing your body.

• Your shoulders should be back, your torso should be upright, and your back straight.

• Keeping your elbows at your sides, curl the dumbbells up to chest height. 
  Hold for a brief second flexing your biceps.

• Your wrist should be locked and your palm should continue to face in toward your body as you lift.

• Lower the weight to the starting position in a slow, controlled manner.

Don'ts:

• Don't rock or sway to build momentum. 

• Don't let the weight just drop. Lower the weight slowly.

Muscles worked:

   Biceps

Instructions:

• Lie on an incline exercise bench with a dumbbell in each hand, palms held upwards.

• Let your arms extend straight down near your sides.

• Keeping your arms close to your body throughout the exercise, slowly lift the dumbbells upward as high as possible (approximately chest height) without letting your elbows leave your sides.

• Hold for a brief second flexing your biceps.

• Return to the starting position in a slow, controlled manner.

Don'ts: 

• Don't let your back arch or rise from the bench in an attempt to accomplish the exercise.

• Keep your back flat against the bench at all times.

• Don't just let the weights drop to the starting position. Resist the weight while slowly lowering it.

• Don't let your elbows move upwards, away from your side. Keep your elbows at a "fixed-point" on your sides.

Note: 

• To add variety you may also do this exercise by alternating the dumbbells on each repetition. To do this, lift the right dumbbell, then as you lower it, lift the left dumbbell and so on.

Alternate exercises: 

    Biceps Curl (Bb), Biceps Curl (Db)