Exercise DataBase

Bent-over tricep kickbacks are an effective isolation exercise designed to strengthen and tone the triceps, the muscles on the back of your upper arms. This movement is simple to perform and requires minimal equipment, making it a great addition to any workout routine.

Front raises are a fundamental exercise for targeting the front deltoid muscles, helping to build stronger, more defined shoulders. This movement is simple yet effective, making it a great addition to any upper-body strength routine.

Reverse flys are an essential upper body exercise that targets the rear shoulders and upper back. This movement is excellent for improving posture, building strength, and creating balanced shoulder development.

The standing overhead shoulder press is a cornerstone exercise for building upper body strength, particularly targeting the shoulders. This compound movement not only develops the deltoid muscles but also engages the core and stabilizers, making it a highly functional lift.

Calf raises are a foundational exercise to build strength, size, and endurance in your lower legs. They’re simple to perform, require minimal equipment, and can be done almost anywhere.

This exercise focuses on the calves, which play a critical role in walking, running, jumping, and maintaining balance.

Lateral lunges, also called side lunges, are a powerful exercise for strengthening the lower body and improving balance and mobility. This exercise primarily targets the quads, glutes, and inner thighs, while also engaging stabilizing muscles for better functional movement.

Side raises, also known as lateral raises, are a key exercise for building and shaping your shoulders, particularly the lateral (side) deltoid muscles. This movement is simple but highly effective for achieving broader shoulders and a well-rounded upper body.

The dumbbell row is one of the most effective exercises for building a strong and muscular back. It targets multiple muscle groups and is a staple in both beginner and advanced strength training programs. This unilateral exercise also helps improve posture, balance, and muscular symmetry.

An upright row involves pulling a weight vertically along your body, from hip level to chest height, while keeping your elbows higher than your hands. It primarily targets the deltoids (shoulders) and trapezius muscles, with secondary engagement of the biceps and upper back.

The chest press is a staple exercise for building upper body strength and muscle. It primarily targets the chest muscles (pectoralis major) while engaging the shoulders and triceps.

Bicep curls are a fundamental exercise for building and toning your arms. This simple yet effective movement targets the biceps brachii, helping you achieve stronger, more defined arms.

Standing leg raises are a versatile and effective exercise for strengthening your core, improving balance, and enhancing hip mobility. They are beginner-friendly and require no equipment, making them perfect for home workouts or warm-ups.

Squats are one of the best functional exercises to build strength, tone your lower body, and improve core stability. Whether you’re a beginner or an advanced lifter, mastering the squat is essential for achieving your fitness goals. Here's how to do a proper squat: