Exercise Hands

Learn how to do dumbbell walking lunges. Presented by Real Jock Gay Fitness Health & Life. Benefits Walking lunges give the muscle-building benefits of traditional lunges with the additional benefit of balance and control training. Add the weight of dumbbells to increase the d ...more

Learn how to do landmines with a barbell. Presented by Real Jock Gay Fitness Health & Life. Benefits They don't call them landmines for nothing. You'll need an explosive motion to swing an Olympic bar from one side of your body to the other, giving you a full body workout that ...more

Learn how to do dumbbell reverse raises. Presented by Real Jock Gay Fitness Health & Life. Benefits Triceps kickbacks isolate and work the three heads that comprise the triceps muscle—with your elbow up behind you, you'll get no help from other muscle groups as you work to st ...more

Learn how to do incline dumbbell flys. Presented by Real Jock Gay Fitness Health & Life. Benefits The incline dumbbell fly works your upper and inner chest muscles in particular. Muscles Worked Chest Starting Position Set a bench at an approximately 20- to 25-degree angle. L ...more

Learn how to do medicine ball pull-overs. Presented by Real Jock Gay Fitness Health & Life. Benefits Pull-overs are excellent for strengthening the lat and serratus muscles around your shoulder blades. If you go for too much range of motion on these, you risk injuring your sho ...more

Learn how to do seated dumbbell hammer curls. Presented by Real Jock Gay Fitness Health & Life. Benefits Dumbbell hammer curls isolate and build the brachialis portion of the biceps muscle, making them a great addition to your biceps program. Muscles Worked Biceps Starting P ...more

Learn how to do twisting dumbbell incline chest presses. Presented by Real Jock Gay Fitness Health & Life. Benefits Twisting dumbbell incline chest presses work the muscles of your chest and upper back. Muscles Worked Chest, Back (upper) Starting Position Choose two dumbbel ...more

Learn how to do flat bench dumbbell power press drop set. Presented by Real Jock Gay Fitness Health & Life. Benefits Combine the difficulty of a drop set with the challenge of adding speed and power to each dumbbell press for a killer chest workout. Muscles Worked Chest Starti ...more

Learn how to do flat bench freestyle kicks and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life. Benefits Freestyle swimmers who need more kick out of their caboose will appreciate this exercise. The flat bench freestyle kick mimics the freest ...more

Learn how to do flat bench leg lifts. Presented by Real Jock Gay Fitness Health & Life. Benefits Looking for a excellent way to flatten and strengthen the lower abdominal muscles? The flat bench leg lifts hits the lower abdominals directly for an excellent isolated workout. M ...more

Learn how to do dumbbell lateral to front raises. Presented by Real Jock Gay Fitness Health & Life. Benefits Combine exercises to target more of the muscles of the shoulder complex—in this case, the front and middle deltoid muscles. Muscles Worked Shoulders (front/middle del ...more

Learn how to do single-arm alternating dumbbell curls. Presented by Real Jock Gay Fitness Health & Life. Benefits Single-arm alternating dumbbell curls work the biceps of each arm individually while overlapping reps to get your heart rate up. Muscles Worked Biceps Starting ...more

Learn how to do triceps single-arm kickbacks. Presented by Real Jock Gay Fitness Health & Life. Benefits Triceps kickbacks isolate and work the three heads that comprise the triceps muscle—with your elbow up behind you, you'll get no help from other muscle groups as you work ...more

Learn how to do dumbbell 45-degree angle raises. Presented by Real Jock Gay Fitness Health & Life. Benefits Use light weights to warm up and strengthen the muscles of the shoulder complex. Muscles Worked Shoulders Starting Position Stand upright facing a mirror with your fe ...more

Try out the "side jackknife" exercise from Men's Health. The jackknife exercise really squeezes your obliques as you lift your legs. Great for your abs! Lie on your left side with your legs nearly straight and slightly raised off the floor. Also lift your torso off the floor ...more

If you have a Swiss ball, then it's probably about time you used it, and the "lying Swiss-ball row with external rotation" is a great exercise to try out. Men's Health gives you the lowdown on this arm workout. As with the incline bench row, you will work your back, biceps and ...more

The "cable preacher curl" will work the biceps in your arms and minimize stress on your wrists. Men's Health gives you all the details on this arms workout, great for bicep muscles. Place a preacher curl bench in front of a low pulley cable station. Attach a rope to the cable ...more

The "cable single-arm pull-down" will really improve your biceps. If you want huge biceps, Men's Health will get you there with this arms workout. Attach a stirrup handle to the cable of a lat pull-down machine. Grab the handle with your right arm so your palm faces left and ...more

This workout video from Men's Health gives you a step by step demo of a side-bridge. This exercise is a great way of toning abs. Hold a light weight in your right hand. Lie on your left side with your feet stacked. Bend your left elbow 90°. Prop yourself up so only your forea ...more

This exercise is called the "single-leg, single-arm, Romanian deadlift" and provides a great leg workout. Men's Health gives the details on this exercise, which as well as blitzing your hamstrings, glutes, and lower back, this move will strengthen your core muscles and stabili ...more

This exercise from Men's Health will tax your whole body. The abs workout exercise called the "Turkish get-up" will especially tax the core muscles and shoulder muscles as you progress your way to heavier dumbbells. Lie on your back with your legs straight. Hold a dumb-bell i ...more

Learn how to use a heavy boxing bag to do squat thrust push ups with power double punches. Presented by Real Jock Gay Fitness Health & Life. Benefits The squat thrust push-up develops explosive leg power plus chest and shoulder strength. The power double punch is a straight sh ...more

Learn how to do speed tricep dips on a Gravitron. Presented by Real Jock Gay Fitness Health & Life. enefits Tricep dips are one of the oldest and greatest tricep-building exercises in the book. Doing them on the Gravitron machine allows you to take a percentage of your body w ...more

Learn how to use a medicine ball to do a squat thrust with a wall rebound. Presented by Real Jock Gay Fitness Health & Life. Starting Position Stand upright facing a wall at a distance of five or six feet, with a medicine ball held in both hands. Your hands should be at chest ...more

Learn how to do cable Russian twist. Presented by Real Jock Gay Fitness Health & Life. Starting Position Attach a doubled-handled rope attachment at the top stationary setting. Take a handle in each hand and stand at right angles to the machine or the fixed point of attachment ...more

Learn how to do dumbbell up rotator on a spin bike. Presented by Real Jock Gay Fitness Health & Life. Benefits The dumbbell upward rotator helps warm up and strengthen the rotator cuff muscles. Do this exercise with light weights to loosen them up and help minimize the risk o ...more

Learn how to do tube reverse flys. Presented by Real Jock Gay Fitness Health & Life. Benefits For a variation on the classic reverse fly, use tubes attached to a fixed point. Tubes provide constantly increasing resistance as you your flexion increases. More intensity means mo ...more

Learn how to do tube pull downs. Presented by Real Jock Gay Fitness Health & Life. Benefits Get a quality warm up and workout for your lats, traps, and rhomboids with the resistance of tube pull-downs. Muscles Worked Back (lats, traps, rhomboids) Starting Position Take one ...more

Learn how to do single leg power hops with a stepback lunge twist while holding a weight. Presented by Real Jock Gay Fitness Health & Life. Benefits A single leg jump out of a lunge is a quad-buster. To take it to the next level, add a weight plate and an upper body twist bet ...more

Learn how to do knee tuck floor crunches. Presented by Real Jock Gay Fitness Health & Life. Benefits Many people overwork their upper abs while neglecting their lower abs, which are weaker and harder to target. Knee crunches work both together, developing your upper and lower ...more

Learn how to do alternate lunges and scissor switches. Presented by Real Jock Gay Fitness Health & Life. Benefits Ready for a tough leg workout that combines the power of the lunge with the added difficulty of a jump? This exercise starts with alternating lunges, one of the b ...more

Learn how to do side pillar hip lifts. Presented by Real Jock Gay Fitness Health & Life. Benefits You need stability in your hips and oblique muscles (the muscles that run down the sides of your torso) for body balance and core strength in sports and everyday life. But many p ...more

Learn how to squats and plyometric jump squats. Presented by Real Jock Gay Fitness Health & Life. Benefits This combination exercise alternates body weight squats and plyometric jump squats to give your legs and body a maximum workout. Plyometric jump squats provide many of th ...more

Learn how to do alternate lockout push ups on dumbbells or a medicine ball. Presented by Real Jock Gay Fitness Health & Life. Starting Position Place two flat-sided dumbbells or medicine balls on the floor. Use a heavy weight so that they will be steady and still throughout t ...more

Learn how to do single medicine ball on the shelf crunches. Presented by Real Jock Gay Fitness Health & Life. Benefits Add the medicine ball to a classic abdominal crunch to get an extra punch. Alternate holding the ball in your hands and with your legs to push both your uppe ...more

Learn how to do center, diagonal and side to side heavy medicine ball chops. Presented by Real Jock Gay Fitness Health & Life. Benefits To train your entire body—arms, legs, core, and back—try this sequence of medicine ball chops. Start with center chops, then move to diagona ...more

Learn how to do alternate power stability ball pikes and knee tucks. Presented by Real Jock Gay Fitness Health & Life. Benefits Pikes and knees over a stability ball target the entire abdominal muscle, both low and high. Half the battle is controlling the return to the plank p ...more

Learn how to do stability ball hammer dumbbell curls. Presented by Real Jock Gay Fitness Health & Life. Benefits Hammer curls are tough to begin with, but doing them while balancing in a modified squat against a stability ball engages your whole body in a battle for stability ...more

Learn how to do speed full sit ups. Presented by Real Jock Gay Fitness Health & Life. Benefits Have you dropped full situps from your workout routine due to concerns about lower-back injury? If you have, you may want to reconsider. The full situp is actually a great workout f ...more

Learn how to do super legs exercise. Presented by Real Jock Gay Fitness Health & Life. Benefits Super Legs is one leg exercise you can't live without, particularly since it combines four incredible leg exercises: squats, reaching lunges, jump scissor switches, and jump squats ...more

Learn how to do flip turn abs with jumps. Presented by Real Jock Gay Fitness Health & Life. Benefits This explosive exercise works you in every direction, combining an abs-crunching reverse tuck to squatted tuck with an explosive vertical jump for leg speed and power. Starti ...more

Learn how to do multi directional speed lunges with shoe tap. Presented by Real Jock Gay Fitness Health & Life. Starting Position Stand upright with feet about hip-width apart and arms at your sides. Exercise 1. From the starting position, step one foot forward into a lunge. D ...more

Learn how to do dumbbell regular 21 curls to preacher curls. Presented by Real Jock Gay Fitness Health & Life. Benefits Bicep curls shouldn't always go from hip to shoulder; using half of your range of motion demands greater control within your muscles' working range of motion ...more

Learn how to do dumbbell swings on single leg. Presented by Real Jock Gay Fitness Health & Life. Benefits This combination exercise mixes dumbbell lateral and front raises with a one-legged support to train your shoulders, legs, balance, and coordination. You'll use your entir ...more

Learn how to do alternate dumbbell swims and dumbbell cross punches. Presented by Real Jock Gay Fitness Health & Life. Benefits The back-to-front reach of a freestyle stroke followed by the lateral motion of cross punches trains the entire complex of muscles in the shoulder—de ...more

Learn how to do dumbbell straight-leg deadlift and dumbbell rows. Presented by Real Jock Gay Fitness Health & Life. Benefits The dumbbell straight leg dead lift and dead row combines these two challenging exercises into a tough workout for your leg and back muscles. Muscles W ...more

Learn how to do reverse dumbbell flys on incline bench. Presented by Real Jock Gay Fitness Health & Life. Benefits Making sure your shoulders are evenly balanced from front to back is a must. Use this exercise to both strengthen and develop the back of your shoulders. The incl ...more

Learn how to do seated arnold presses. Presented by Real Jock Gay Fitness Health & Life. Benefits Good trainers love this strength-training exercise because it targets and isolates both the front and side heads of the deltoid muscles. Lowering the dumbbells gradually down in ...more

Learn how to do dumbbell alternating chest flys. Presented by Real Jock Gay Fitness Health & Life. Benefits The classic dumbbell fly works your chest and your inner chest muscles in particular. The one-armed alternating variation has you do one side at a time, increasing the ...more

Learn how to do dumbbell butterfly swim strokes. Presented by Real Jock Gay Fitness Health & Life. Benefits The butterfly swimming stroke, as any swimmer knows, works your shoulders through a full circular motion. Here you replace the resistance of the water with dumbbells. M ...more

Learn how to do flat bench dumbbell flys. Presented by Real Jock Gay Fitness Health & Life. Benefits The classic dumbbell fly works your chest and your inner chest muscles in particular. It's an essential part of any chest-building regimen. Muscles Worked Chest Starting Posi ...more

Learn how to do double dumbbell rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Though the movement of dumbbell rows comes through your arms, the muscle development will be in your back. Bring your shoulder blades together and keep your shoulders away from yo ...more

Learn how to do dumbbell 21 curls. Presented by Real Jock Gay Fitness Health & Life. Benefits Use three ranges of curling motion—lower half only, upper half only and full range of motion. Select a weight a little less than the normal weight you would use when doing curls for ...more

Learn how to do alternate front lunge holds with quick alternate dumbbell rows. Presented by Real Jock Gay Fitness Health & Life. Benefits Hold a lunge while you do quick, strong rows through your upper back. The lunge is anything but static; you'll have to really hold throug ...more

Learn how to do speed dumbbell twisting curls. Presented by Real Jock Gay Fitness Health & Life. Benefits For this variation on the standard dumbbell curl, you'll combine a swift and powerful hammer curl on the upswing with a regular curl on the way down to add a twisting cha ...more

Learn how to do full situps with dumbbells and alternate cross punches. Presented by Real Jock Gay Fitness Health & Life. Benefits This is a reciprocal exercise—each element adds intensity to the other. The dumbbells add weight to the sit-up and force you to use your abs, rat ...more

Learn how to do a Gravitron triceps dips drop set. Presented by Real Jock Gay Fitness Health & Life. Benefits Tricep dips are one of the oldest and greatest tricep-building exercises in the book. Doing them on the Gravitron machine allows you to take a percentage of your body ...more

Learn how to do chest focused Gravitron dips. Presented by Real Jock Gay Fitness Health & Life. Benefits Tricep dips and pull-ups are both great strength-training exercises, but many people without a lot of upper-body strength can't maintain proper form or do enough of them t ...more

Learn how to do a dumbbell freestyle swim stroke drop set. Presented by Real Jock Gay Fitness Health & Life. Benefits The dumbbell freestyle swim stroke exercise mimics freestyle swimming to strengthen the shoulders in general and the rotator cuffs in particular. Adding a dro ...more

Learn how to do single-dumbbell front lunge and power row at bottom. Presented by Real Jock Gay Fitness Health & Life. Benefits This lunge and power row combination is as much about balance and coordination training as it is about building strength. To maintain a lunge while ...more