Deadlift

About the Deadlift

Type: Compound
Level: Intermediate
Muscle Groups: Hamstrings, Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Equipment: Barbell

Video: How To Do A Deadlift

 

Deadlift Instructions

1. Place the bar over your feet and stand with your feet apart at hip width.

2. Push back your hips and bend forwards till your torso is parallel with the ground.

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Dumbbell Side Raise

About the Dumbbell Side Raise

Type: Isolation
Level: Beginner
Muscle Groups: Shoulders
Equipment: Dumbbells

 

Video: How To Do Dumbbell Side Raise

 

Dumbbell Side Raise Instructions

The Dumbbell Side Raise builds your upper body, giving you the cherished “V” shape.

1. Hold one dumbbell in each hand and stand upright with arms by your side and palms facing your body.

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Dumbbell Flat Bench Press

About the Dumbbell Flat Bench Press

Type: Compound
Level: Beginner
Muscle Groups: Chest, Shoulder, Triceps
Equipment: Dumbbell

 

Video: How To Do Dumbbell Flat Bench Press

 

Dumbbell Flat Bench Press Instructions

1. Hold the dumbbells in a neutral grip, with the palms facing inwards.

2. Sit down on the bench with the ends resting on your hips.

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Close Grip Bench Press

About the Close Grip Bench Press

Type: Compound
Level: Beginner
Muscle Groups: Triceps, Chest, Shoulders
Equipment: Barbell

Video: How To Do Close Grip Bench Press

 

Close Grip Bench Press Instructions

1. Lie supine on an exercise bench, with your hands held at shoulder-width apart.

2. Pinch your shoulders together, driving them into the bench.

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Plank

About the Plank

Type: Isolation
Level: Beginner
Muscle Groups: Abs, Lower Back
Equipment: None

Video: How To Do Plank

Plank Instructions

1. Lie down flat on your stomach on the floor (or on a mat).

2. Begin the plank exercise by raising your torso up off the floor on your elbows, and your feet up on your toes.

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Pull Up

About the Pull Up

Type: Compound
Level: Beginner
Muscle Groups: Lats, Abs, Biceps, Shoulders, Upper Back
Equipment: None

VIDEO: How To Do Pull Up

 

Pull Up Instructions

1. With your arms pronated, grip the pull up bar with hands a little more than shoulder-width apart.

2. Breathe in deeply, squeeze your glutes and brace your abs.

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Sumo Deadlift

About the Sumo Deadlift

Type: Compound
Level: Beginner
Muscle Groups: Hamstrings, Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Equipment: Barbells

VIDEO: How To Do Sumo Deadlift

 

Sumo Deadlift Instructions

1. Stand with the bar across the top of your feet and legs spread rather wide apart.

2. Push your hips back and bend until your torso is almost parallel to the ground.

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Romanian Deadlift

About the Romanian Deadlift

Type: Compound
Level: Beginner
Muscle Groups: Hamstrings, Abs, Forearms, Glutes, Lats, Lower Back, Traps, Upper Back
Equipment: Barbells

VIDEO: How To Do Romanian Deadlift

 

Romanian Deadlift Instructions

1. Stand with the bar across the top of your feet and legs spread apart by hip-width.

2. Use a double overhand grip with hands placed at or just over shoulder width.

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