Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Lying Barbell Row

The lying barbell row develops the latissimus dorsi "lats", rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter weights for muscular endurance and heavier weights for strength development.

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Target Muscle Groups: Back  |  Shoulders


Lying Dumbbell Row

The lying dumbbell row develops the latissimus dorsi "lats", rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter dumbbells for muscular endurance and heavier weights for strength development.

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Target Muscle Groups: Back  |  Shoulders


Lying Hip Roll

The lying hip roll mobilizes and relaxes the hips and obliques. If a bolster is unavailable you may roll up a small towel and place it beneath your hips. This is a good exercise to perform after exercises which load the spine, such as squats or push presses.

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Target Muscle Groups: Chest  |  Hips & Buttocks


Lying Knee Rock

The lying knee rock relaxes and mobilizes the muscles around the low back and glutes (butt). The knee rock stretches the muscles and tendons that are found over the outside of the hip. The knee rock also helps relax the iliotibial (IT) band.

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Target Muscle Groups: Chest  |  Hips & Buttocks


Lying Knee Tuck

The lying knee tuck stretches the erector spinae muscles. Pulling the knees toward the hips release tension in the low back and helps prevent back pain. This exercise can be performed with a bolster or rolled up towel.

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Target Muscle Groups: Back  |  Hips & Buttocks


Lying PowerBlock Row

The lying PowerBlock row develops the latissimus dorsi "lats", rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter dumbbells for muscular endurance and heavier weights for strength development.

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Target Muscle Groups: Back  |  Shoulders


Lying Quad Stretch

The lying quad stretch targets the front of the thighs. If you have a training partner they may apply light pressure to the leg being stretched. This helps you relax into the stretch and increases the range of motion at the hip and knee.

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Target Muscle Groups: Legs


Lying Reverse Cable Fly

The lying reverse cable fly targets the rear-deltoids and upper back muscles. This is a classic bodybuilding exercise for "filling out" the shoulders. Using the bench removes the stabilization demand normally placed on the hip and core muscles. The cable column provides more tension for the shoulders than dumbbells. Squeeze at the top for a peak-contraction.

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Target Muscle Groups: Back  |  Shoulders


Lying Scapula Retraction

Lying scapular retraction strengthen the rhomboids (muscles between the shoulder blades). This exercise will stretch your chest and shoulders and strengthen the muscles of the upper back. Perform this exercise after work or at the end of your workout.

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Target Muscle Groups: Shoulders


Lying Single-arm Reverse Cable Fly

The lying single-arm reverse cable fly targets the rear-deltoids and upper back muscles. This is a good exercise for building strength-endurance in the shoulders. Using the bench removes the stabilization demand normally placed on the hip and core muscles. The cable column provides more tension for the shoulders than dumbbells. Squeeze at the top for a peak-contraction.

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Target Muscle Groups: Back  |  Shoulders


Lying Triceps Extension

The lying triceps extension (skull crushers) is a great exercise for building strength and size in the upper arms. This exercise works all three heads of the triceps brachii (medial, lateral, long). Use dumbbells for reduced load on the wrists and an increased range of motion.

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Target Muscle Groups: Triceps


Martial Arts

The primary types of muscular contraction in most martial sports is high-velocity; thus, your Martial Arts Workout program should emphasize power and speed output, using such exercises as Olympic-style weightlifting and plyometrics.

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Target Muscle Groups:


McArdle Step - Test

The McArdle step test is designed to test your cardiovascular endurance. This is a good choice for testing large groups.

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Target Muscle Groups: Cardio-Respiratory System


Medicine Ball Chest Throw

The medicine ball chest throw is a great exercise for developing upper body strength and power, especially in the chest, shoulders and arms. Secondly, your entire body gets a great workout because you are on your feet for this movement, and the force you generate from the ground is transmitted through the body. Thirdly, your upper back also gets a good workout because the muscles in this area must decelerate your arms after the throw.

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Target Muscle Groups: Chest  |  Shoulders  |  Upper Body


Medicine Ball Clean and Press

The medicine ball clean and press is used to train for the powerful thrusting motion of your legs and hips, as well as the functional pulling and pushing motion of your arms and shoulders. Additionally, you are also training your trunk muscles to protect your spine, which provides you with the stability needed to perform explosively in real life. The medicine ball clean and press can also be performed with dumbbells.

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Target Muscle Groups: Full Body



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