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Decline Bench Dumbbell Flys

How to perform 

Exercise Description

1. Lie down on a decline bench with your back

supported, knees bent, and legs fixed against the

roller bars.

2. Grab the dumbbells in your hands with your

arms spread wide, elbows slightly bent, and

palms facing the ceiling.

3. Raise the dumbbells by bringing your arms

close.

4. Return to the initial position, and repeat.

Exercise Tips

1. Keep your back nicely supported on the

bench.

2. Don’t keep your arms entirely straight.

3. Maintain a smooth breathing pattern.

Decline Bench Dumbbell Flys | Gym Log Track

How to perform Decline Bench Dumbbell Flys

Chest Exercises | Gym Log Track

A list of the default weightlifting chest exercises included pre-configured targeting the pectoral muscles

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Stiff Leg Deadlifts

How to perform 

Exercise Description

1. Stand near a barbell and hold it by leaning

forward, lowering your hips, and bending your

knees with your hands shoulder-width apart.

2. Raise the barbell by lifting your hips and forming

a standing position.

3. Return to the starting position and repeat.

Exercise Tips

1. Keep your back and legs straight throughout.

2. Keep your core tight and the barbell as close

to your body as possible.

3. Maintain a regular breathing pattern and

avoid breath-holding.

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Landmine Press

How to perform 

Exercise Description

1. Stand tall with your back straight and feet

together.

2. Hold one end of a landmine bar while keeping

your elbow bent at your side.

3. Raise the landmine by extending our arm

overhead.

4. As your arm becomes entirely straight, return

to the initial position, and repeat.

Exercise Tips

1. Keep your body a little tilted forward

against the landmine.

2. Don’t lift your heels off the floor.

3. Maintain a smooth breathing pattern.

Landmine Press | Gym Log Track

How to perform Landmine Press

Shoulder Exercises | Gym Log Track

A list of the default weightlifting shoulder exercises included pre-configured targeting the traps, front, lateral and rear deltoids muscle

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Rear Dumbbell Raises

How to perform 

Exercise Description

1. Stand tall with your feet shoulder-width apart,

lean forward, and bend your knees slightly.

2. Hold the dumbbells with your arms hanging

straight and your palms facing inwards.

3. Raise the dumbbells by opening your arms

wide apart.

4. As your arms parallel to the floor, return to the

initial position and repeat.

Exercise Tips

1. Keep your back nicely arched and avoid

slouching.

2. Keep your arms straight, and don’t bend

your elbows.

3. Maintain a smooth breathing pattern and

avoid breath-holding.

Rear Dumbbell Raises | Gym Log Track

How to perform Rear Dumbbell Raises

Shoulder Exercises | Gym Log Track

A list of the default weightlifting shoulder exercises included pre-configured targeting the traps, front, lateral and rear deltoids muscle

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Dumbbell Bicep Curls

How to perform 

Exercise Description

1. Stand tall with your back straight and feet

shoulder-width apart.

2. Grab the dumbbells near the thighs with

straight arms and your palms facing forward.

3. Raise the dumbbells towards the

shoulder by folding your arms.

4. As the dumbbells reaches near the shoulder, return to the

initial position and repeat.

Exercise Tips

1. Keep your body stable and avoid leaning

backward while raising the dumbbell.

2. Keep your shoulders stationary.

3. Maintain a smooth breathing pattern and

avoid breath-holding.

Dumbbell Bicep Curls | Gym Log Track

How to perform Dumbbell Bicep Curls

Bicep Exercises | Gym Log Track

A list of the default weightlifting biceps exercises included pre-configured targeting the inner and outer heads of the biceps muscle group

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Decline Bench Smith Machine Chest Press

How to perform 

Exercise Description

1. Lie down on a decline bench with your back

supported, knees bent, and legs fixed against the

roller bars.

2. Hold the barbell of the smith machine over

your chest with your palms facing forward and

elbows dipped under the bench.

3. Raise the barbell over your chest by

straightening your arms.

4. Return to the initial position, and repeat.

Exercise Tips

1. Keep your back nicely supported.

2. Keep your elbows away from your torso.

3. Maintain a regular breathing pattern.

Decline Bench Smith Machine Chest Press | Gym Log Track

How to perform Decline Bench Smith Machine Chest Press

Chest Exercises | Gym Log Track

A list of the default weightlifting chest exercises included pre-configured targeting the pectoral muscles

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Hanging Leg Raises

How to perform 

Exercise Description

1. Hang from a pull-up bar with an overhand grip, hands shoulder-width apart. Keep your arms straight, shoulders engaged (slightly pulled down), and body stable.

2. Let your legs hang straight below you with your feet together. Engage your core and avoid swinging or using momentum.

3. Lift your legs straight up in front of you until they’re parallel to the ground or higher, keeping them together and as straight as possible. Focus on using your lower abs to initiate the movement.

4. Slowly lower your legs back down to the starting position, maintaining control and avoiding any swinging. Repeat for the desired number of reps.

Exercise Tips

1. Keep your back straight and avoid slouching.

2. Don’t hang your legs loosely during the exercise;

keep your muscles engaged.

3. Maintain a smooth breathing pattern.

Hanging Leg Raises | Gym Log Track

How to perform Hanging Leg Raises

Calisthenics, Reps only, Crossfit Exercises | Gym Log Track

A list of the default calisthenics, reps only, crossfit exercises included pre-configured

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Behind The Back Wrist Curls

How to perform 

Exercise Description

1. Stand tall with your back straight and feet

shoulder-width apart while holding a barbell

behind your hips.

2. Raise the barbell by bending your wrists

towards your forearms.

3. Hold for a while, return to the initial position,

and repeat.

Exercise Tips

1. Keep your back straight and avoid hunching.

2. Keep your arms straight, and don’t bend

your elbows.

3. Maintain a smooth breathing pattern and

avoid holding your breath.

Behind The Back Wrist Curls | Gym Log Track

How to perform Behind The Back Wrist Curls

Forearm Exercises | Gym Log Track

A list of the default weightlifting forearm exercises included pre-configured targeting the flexor, brachialis and the pronator muscle group

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Dumbbell Upright Row

How to perform 

Exercise Description

1. Stand tall with your back straight and feet

shoulder-width apart.

2. Grab the dumbbells near your thighs with

straight arms and an overhand grip.

3. Raise the dumbbells by taking them towards

the chest while folding your arms and taking your

elbows wide over the shoulders.

4. Hold for a while, return to the initial position,

and repeat.

Exercise Tips

1. Keep your back straight and avoid

slouching.

2. Don’t keep your elbows close to your torso.

3. Maintain a regular breathing pattern.

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Eyeballs : Skull Crushers

How to perform 

Exercise Description

1. Lie down on a bench with your back supported,

knees bent, and feet on the floor.

2. Hold a barbell over your forehead with your

arms bent, elbows over your shoulders, and

palms facing up.

3. Raise the barbell by straightening your arms

while keeping the barbell over the forehead.

4. Hold for a while, return to the initial position,

and repeat.

Exercise Tips

1. Avoid moving your shoulders.

2. Perform the exercise slowly and avoid any

jerky movements.

3. Maintain a smooth breathing pattern and

avoid breath-holding.

Eyeballs / Skull Crushers | Gym Log Track

How to perform Eyeballs / Skull Crushers

Tricep Exercises | Gym Log Track

A list of the default weightlifting triceps exercises included pre-configured targeting the three heads of the triceps muscle group

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Dumbbell Military Press

How to perform 

Exercise Description

1. Sit or stand with feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height with palms facing forward and elbows bent just below shoulder level.

2. Keep your back straight, core tight, and chest up. If seated, ensure your back is supported and feet are flat on the floor.

3. Press the dumbbells straight up until your arms are fully extended overhead, but without locking your elbows. Keep the weights in line with your ears at the top.

4. Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control and tension. Repeat for the desired number of reps.

Exercise Tips

1. Keep your back nicely arched and avoid

slouching.

2. Keep your elbows close to your torso.

3. Maintain a smooth breathing pattern and

avoid breath-holding.

Dumbbell Military Press | Gym Log Track

How to perform Dumbbell Military Press

Shoulder Exercises | Gym Log Track

A list of the default weightlifting shoulder exercises included pre-configured targeting the traps, front, lateral and rear deltoids muscle

Visit our website: best weight training tracker

Download our app from the App Store: weight lifting apps for beginners

Download our app from the Play Store: best strength training app

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Dips

How to perform 

Exercise Description

1. Grasp parallel bars with arms fully extended and feet off the ground. Keep your body upright for triceps focus or lean slightly forward to target the chest more.

2. Bend your elbows to lower your body until your upper arms are about parallel to the floor. Keep elbows close to your sides and avoid flaring them out.

3. Press through your palms to straighten your arms and return to the starting position. Maintain a steady pace and repeat for the desired number of reps.

Dips | Gym Log Track

How to perform Dips

Calisthenics, Reps only, Crossfit Exercises | Gym Log Track

A list of the default calisthenics, reps only, crossfit exercises included pre-configured

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Bent Over Dumbbell Tricep Kickbacks

How to perform 

Exercise Description

1. Place one knee and the same-side hand on a flat bench for support. Hold a dumbbell in your opposite hand with a neutral grip (palm facing inward), and keep your back flat and parallel to the floor.

2. Raise your working arm so your upper arm is in line with your torso and elbow bent at 90 degrees. Keep your elbow close to your side and stationary throughout the movement.

3. Straighten your arm by extending the elbow, pushing the dumbbell back until your arm is fully extended. Squeeze your triceps at the top of the movement.

4. Slowly bend your elbow to return to the starting position. Repeat for the desired reps, then switch arms.

Exercise Tips

1. Place your other hand on the bench

for support.

2. Keep your elbow fixed at a point and

avoid moving your shoulder.

3. Keep your muscles active, and don’t let

the dumbbell fall freely while returning.

Bent Over Dumbbell Tricep Kickbacks | Gym Log Track

How to perform Bent Over Dumbbell Tricep Kickbacks

Tricep Exercises | Gym Log Track

A list of the default weightlifting triceps exercises included pre-configured targeting the three heads of the triceps muscle group

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Sit Ups

How to perform 

Exercise Description

1. Lie down on your back and fold your knees while

keeping your feet shoulder-width apart on the ground.

2. Place your hands behind your head by folding your

arms.

3. Raise your torso towards your knees by contracting

your abdominal muscles.

4. Return to the initial position slowly and repeat.

Exercise Tips

1. Don’t keep your feet very close to your hips.

2. Keep your back straight and your neck in a neutral

position.

3. Keep your abdominal muscles active while

returning to the floor, don’t let yourself fall freely.

Sit Ups | Gym Log Track

How to perform Sit Ups

Calisthenics, Reps only, Crossfit Exercises | Gym Log Track

A list of the default calisthenics, reps only, crossfit exercises included pre-configured

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Barbell Pullover

How to perform 

Exercise Description

1. Lie down on a bench with your back supported,

knees bent, and feet on the floor.

2. Hold a barbell over your head and under the

bench with your arms slightly bent and palms

facing up.

3. Raise the barbell by taking your elbows to your

shoulder and then extend them entirely.

Exercise Tips

1. Keep your wrists straight.

2. Keep your elbows close to your torso.

3. Maintain a smooth breathing pattern and

avoid holding your breath.

Barbell Pullover | Gym Log Track

How to perform Barbell Pullover

Chest Exercises | Gym Log Track

A list of the default weightlifting chest exercises included pre-configured targeting the pectoral muscles

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Jumping Jacks

How to perform 

Exercise Description

1. Stand tall with your back straight and feet hip-

width apart.

2. Jump and open your feet wide while extending

your arms overhead.

3. Jump again and close your feet while lowering

your arms to your sides.

4. Repeat this activity for a suitable time.

Exercise Tips

1. Keep your back straight and avoid

slouching.

2. Don't jump too high.

3. Maintain a regular breathing rhythm.

Jumping Jacks | Gym Log Track

How to perform Jumping Jacks

Calisthenics, Reps only, Crossfit Exercises | Gym Log Track

A list of the default calisthenics, reps only, crossfit exercises included pre-configured

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Download our app from the App Store: app for recording weight training

Download our app from the Play Store: best beginner weight training app

[gym-log-track]

Barbell Shrugs

How to perform 

Exercise Description

1. Stand tall with your back straight and feet

shoulder-width apart.

2. Hold a barbell in front of your thighs with your

arms straight at your sides.

3. Raise your shoulders towards your ears.

4. Hold for a while, return to the initial position,

and repeat.

Exercise Tips

1. Keep your back straight and avoid

slouching.

2. Don’t lift your feet off the floor and avoid

bending your arms.

3. Maintain a smooth breathing pattern and

avoid breath-holding.

Barbell Shrugs | Gym Log Track

How to perform Barbell Shrugs

Shoulder Exercises | Gym Log Track

A list of the default weightlifting shoulder exercises included pre-configured targeting the traps, front, lateral and rear deltoids muscle

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