Back Extension

Back extensions are also known as hyperextensions. It's an exercise that works the lower back and also the buttocks and hamstrings. It's a good complimentary exercise to the abdominal exercises as it works the opposing muscles.

Back Extension Steps:

Step 1: Position yourself face down on the back extension machine.

Step 2: Starting position should be with the hips straight.

Step 3: Bend at the hips and slowly lower the upper body towards the floor.

Step 4: Your back should be neutral with the movement coming from the hips.

Step 5:

Return to the start position by straightening the hips.

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Bent Over Row, Barbell, Overhand

The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoulders. Variations of hand grip width place more emphasis on different areas of the back. Below you'll find a video guide and step by step instructions that describes the correct technique for the barbell bent over row exercise.

Bent Over Row, Barbell, Overhand Steps:

Step 1: Stand upright and grip the barbell with with an overhand grip that is slightly wider than shoulder width.

Step 2: Keeping the back straight bend forward to approximately 45 deg. This movement should all come from the hips and not the spine.

Step 3: The back should remain straight throughout the exercise.

Step 4: Bend the knees slightly and pull the bar in towards the stomach by bending the elbows and pulling the shoulders back

Step 5: Pause briefly and lower the bar back to the start.

Top Tip:

• The majority of the movement for this exercise should occur at the elbows and shoulders.
• Their should be little or no movement in the hips or spine, which should be kept straight at all times.

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Bicep Curl, Barbell

The standing barbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the barbell upwards with a supine grip. Performing the exercise whilst standing places more emphasis on the core as core strength and stability is vital for developing good technique. Below you'll find a video guide and step by step instructions that describe the correct technique for the standing barbell bicep curl exercise.

Bicep Curl, Barbell Steps:

Step 1: Stand up straight holding a straight barbell

Step 2: Extend your arms to your waist & ensure your palms are facing forwards

Step 3: Keep your back straight, shoulders back & tense your core muscles

Step 4: Curl the barbell up until shoulder height

Step 5: Pause briefly at the top & squeeze the bicep muscle

Step 6: Slowly lower back to the start position

Step 7:

This is one repetition

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Bicep Curl Machine

The bicep curl machine is one of the best exercises to help beginners understand the action of the bicep muscle. Using an arm curl machine ensures that your biceps get an intense workout. There are many different makes and models of bicep machines, but they all do the same job of focusing the exercise intensity on to the bicep muscles. Below you'll find a video guide and step by step instructions that describe the correct technique for the bicep curl machine.

Bicep Curl Machine Steps:

Step 1: Adjust the seat to the correct height and then position yourself in to the machine.

Step 2: Select an appropriate weight and place your feet flat on the floor.

Step 3: Take hold of the curl bar with an underhand grip and rest the backs of your arms on to the sloping padded table.

Step 4: Your chest should be snug against the top edge of the padded table and your arms extended.

Step 5: Inhale and curl the bar upwards by bending at the elbows.

Step 6: At the top of the movement, pause briefly, exhale and return to the start position. Repeat for the desired number of repetitions.

Top Tip:

• When extending the arms to return to the start position, don't lock them out fully.
• Always keep a slight bend in the elbows to prevent over stressing the tendons.

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Bicycle Crunch

The bicycle crunch develops strong abdominal muscles along with balance and coordination. A very challenging exercise which requires a reasonable level of core strength and balance.

Bicycle Crunch Steps:

Step 1: Sit on a gym mat.

Step 2: Raise both feet off the floor and find your centre of balance.

Step 3: Straighten out both legs, then place hands by the side of your head.

Step 4: Bend one knee and bring it in towards the chest.

Step 5: At the same time twist the torso, so the opposite elbow meets the opposing knee.

Step 6:

Repeat for the other knee, twisting the torso to the opposite side.

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Ab Crunch Machine

The ab crunch machine is a unique way of exercising the abdominal muscles and is good for beginners because it works the stomach muscles whilst in a seated position. If you are not used to performing ab crunches then using a machine like this will help to strengthen and condition the abdominals ready for progression. It can also be used by experienced exercisers as a way of increasing the intensity of their workout to gain strength and size in the abs by adding extra resistance.

Ab Crunch Machine Steps:

Step 1: Adjust the seat height to suit your size

Step 2: Place your feet underneath the foot roller pad

Step 3: Sit upright and adjust the position of the chest pad so that it sits snuggly against your chest

Step 4: Select an appropriate weight for the exercise

Step 5: Curl the body forwards towards the feet

Step 6: Pause at the bottom of the movement

Step 7: Gradually return to the start position and repeat for the required number of repetitions

Top Tip:

• All gym manufacturers machines' are different. These instructions give a general overview and are not specific to any particular manufacturer or model.
• Please check the instructions for use for the particular equipment you are using before participating in this exercise.

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Bench Press, Barbell

The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a difficult exercise to master if you are a beginner as it requires some balance and coordination to get it right. Always work with a spotter as it can be quite dangerous.

Bench Press, Barbell Steps:

Step 1: Lie on your back on a bench with feet firmly on the floor.

Step 2: Grip the bar firmly with an overhand grasp ensuring the wrists are straight.

Step 3: Brace the abdominals to maintain a straight back and lift the bar of the rack by extending the elbows.

Step 4: Position the bar over the chest, breathing in slowly, lower the bar to mid chest level, keeping the hands in line with the elbows.

Step 5: Lower the bar until the elbows are at right angles.

Step 6: Pause briefly, breath out and push the bar back upwards, by extending the arms at the elbows.

Top Tip:

• When using heavy weights, always use a spotter to help lift the weight on and off the rack. Or use dumbbells as an alternative.
• Raising the feet off the ground using a step keeps the knees above the hips which helps to keep the back in contact with the bench.
• When breathing, the correct way to do it is to breath in when lowering and out when pushing up. Best way to remember is 'suck' towards you and 'blow' away from you.

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