Free Workout Videos

How to do Concentration Curls Biceps Exercise?

This is a difficult exercise. Proper form is necessary for this exercise to be effective.

Instructions to do this exercise properly

1. You need to sit straight on a flat bench and then you can hold one of the dumbbells which should be between your legs. Spread and bend you knees with your feet  on the ground. (more…)

How to do?

This exercise is specifically for working on your biceps. You need a barbell to do this exercise.

Instructions to do this exercise with proper technique.

1. You need to lay aligned with a slant bench and hold the barbell horizontally. This is how you are going to start. (more…)

How to do Dumbbell Bicep Curl?

This is probably the most effective exercise on biceps. A set of dumbbells is needed to do this exercise.

To perform dumbbell bicep curl

1. Hold a dumbbell at arm’s length in each hand. Keeping your elbows close to your body, rotate your palms till they are facing forward. (more…)

How to Do Standing Biceps Cable Curl Exercise?

This exercise trains your biceps. No other muscles are trained in this exercise. You need a cable machine to do this exercise, so you might require subscription to a gym.

Instruction to do this exercise

1. Stand up with your chest straight while you are holding the cable curl bar  attached to a  low pulley. Grab the cables’ bar at shoulder’s width with elbows close to your chest. Your palms should be in supinated grip position or facing up and this will be your initial position. (more…)

This is a strength exercise for strengthening your biceps. You need a barbell to do this exercise. Though forearms are not the main focus here they are also trained during this exercise.

Instructions to do this exercise properly

1. You need to stand up with your chest erect while you are holding the barbell with palms at shoulder width apart
2. Keep shoulders close to chest. (more…)

This is a compound exercise focusing mainly on middle back along with training biceps lats and shoulders.

Equipment Needed is a set of dumbbells.

Instructions on how to do Bent Over Two Dumbbell Row

• Bend your waist to a level where your lower back will stay straight and it should be parallel to floor. Now hold the dumbbells in your palm where your palm should be facing each other. You should feel weight of dumbbells into your forearms. (more…)

This is one of the compound exercise involving Smith Machine that power ups your middle back.

Instructions to do this exercise properly

• Initially set the height of barbell on smith machine where it is 2 inches below your knees.
• Bend your waist so that your torso comes forward and your back should stay straight and parallel with floor. Keep your head up. (more…)

Instructions to do this exercise properly

• You need row machine with lower pulley and V-bar for seated cable rows. V-bar helps you for better grip.
• Grab the handles of V-bar but make sure you have to maintain natural alignment of back as it is.
• Now pull your hands in such a manner that your torso comes at 90 degrees with your legs and your chest goes out somewhat. (more…)

This compound strengthening exercise trains Middle Back, shoulders, biceps and lats.

Instructions to perform this workout properly

• For starting position, bend your waist little bit, hold barbell using your palms where your palms will be facing your face.Keep your back straight and it should be parallel with floor with your head up (looking forward). (more…)

This is strength training exercise to build your middle back and also a compound type exercise which also trains biceps, shoulders and lats. The only equipment needed is a dumbbell.

Instructions to do this exercise properly

• Put two Dumbbells on both sides of flat a bench.
• Your right leg will go on back-end of the bench and right hand will go on front-end of the bench for support. (more…)

This strength exercise works on your middle back. Biceps and lats are also trained in the process but not they are not the primary focus.

Instructions on how to perform this exercise

• Adjust weight according to your body’s strength. (more…)

Incline Bench Pull mainly targets the middle back or rhomboids. Lats and shoulders are also trained during this exercise but the primary emphasis is on back.

Instructions on how to do Incline Bench Pull

• Adjust the angle of Incline bench to 30 degrees and lie down on your stomach with your arms fully released.
• Hold dumbbells in both the palms either facing floor or facing each other. You have to then lift your arms by bending elbows and your upper arms should come at height of your back and your front arms should be hanging. In this position your torso and your arms must make ‘T’ shape. (more…)

Also known as T-Bar Row this compound exercise trains middle back, trains biceps and lats with emphasis on middle back.

An Olympic type  barbell is needed to perform this exercise.

Instructions to do Bent Over Two Arm Long Bar Row exercise properly

• Put weights only on one side of barbell, but put another side of barbell in such a place where is doesn’t not start scrolling or moving and acts just like a hing.
• Now lean forward to grab barbell in hands. Go down as much as you can with your torso parallel to the floor. Hold the barbell near the weight plate. (more…)

This exercise is for strengthening your biceps. This is one of the most popular exercise and effective exercise for biceps.This is not a compound exercise. Its only for biceps. No other muscles are trained.

How to do EZ Bar Curl exercise properly

• While standing straight, hold EZ bar curl from its outer handle. The position of your palms should be forward and somewhat inward due to shape of bar with elbow close to your torso. (more…)

This exercise is for strengthening your hamstrings.  The primary muscles targeted in this exercise are hamstrings. The secondary muscles targeted are Glutes and Lower Back. You need to have access to a Smith machine to do this exercise.

Instructions to do Smith Machine Stiff Legged Dead Lift Properly

• Raise the bar and set it in the position where it is in-line with middle of your thighs.
• From this ideal position of bar you have to hold this bar using your palms where your palms come on bar from upside (over hand grip). (more…)

How to Properly Do A V bar Pulldown?

This exercise is about strengthening your back along with working Biceps, Middle Back and  Shoulders.You need a lat pull down machine and a vbar to perform this exercise.

To do this exercise properly

• Sit on the lat pull down machine with the row-bar / v bar attached to the cable and weights adjusted properly according to your capacity (more…)

Also know by other names, straight arm lat pull down exercise and cable straight arm pull down exercise this exercise mainly targets the lats and Arms secondarily. A lat pull down machine is needed to do this exercise so you might require a subscription to gym.

How to Do Straight Arm Pull Down Properly

• Grab wide bar from the top pulley of lat pull down machine with palms downwards
• Stand away from the bar so that your arms are fully extended and arched back. (more…)

This is a great lat exercise if done properly. There are a lot of things to take care of to do it properly. It primarily targets lats. This exercise is also known as wide grip lat pull downs. (more…)

This exercise mainly targets your back muscles or lats. Secondary Muscles trained in this exercise are the biceps.

To do this exercise you need to have access to a lat  pull down machine as shown in figure. So subscription to a gym is essential since the machine might be quite expensive for you to buy. (more…)

This exercise is similar to wide grip barbell bench press. You need a barbell & decline bench to perform this exercise. This workout targets the lower portion of your chest.

Instructions how to execute wide grip decline barbell bench press (more…)