Exercise Library

JOEL MARION
CISSN, NSCA-CPT

2007 Joel Marion Fitness Solutions, LLC

 TABLE OF CONTENTS

UPPER BODY MOVEMENTS 4

Pushing Exercises - Vertical 4
Pushing Exercises - Horizontal 7
Pulling Exercises Vertical 15
Pulling Exercises Horizontal 17

LOWER BODY MOVEMENTS 22

Hip Dominant Exercises 22
Quad Dominant Exercises 26

ABS 31
ISOLATION/SINGLE-JOINT MOVEMENTS 34
Shoulders 34
Lower Body 36
Biceps 40
Triceps 43
 Pushing Exercises - Vertical Plane

DIPS

STARTING POSITION
1. Support your body at straight arms length.

2. Keep your back straight, torso straight, knees flexed, and feet
behind you.

EXECUTION
1. Slowly lower your body to the point at which your forearms come
in full contact with your biceps.

2. Under control, push yourself upward back to the starting position

and repeat for the desired repetitions.

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 DUMBBELL SHOULDER PRESS

STARTING POSITION
1. This exercise can be performed seated or standing. To begin,
grasp two dumbbells with both hands.

2. Curl the weight up to the shoulder area. Hold the dumbbells at

shoulder level. Keep your back straight and your head up.

3. Make sure you rotate your palms so they are facing forward.

EXECUTION
1. Press the dumbbells simultaneously upwards to the overhead
position. The dumbbells should lightly touch each other at the top
position.

2. Slowly lower the weight down and repeat for the desired
repetitions.

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 ARNOLD PRESS

STARTING POSITION
1. This exercise can be done seated or standing. To begin, grasp two
dumbbells with both hands.

2. Curl the weight up to the shoulder area (this is only to get in the
starting position; the curl is not part of the actual exercise). Hold
the dumbbells at shoulder level with palms facing the body. Keep
your back straight and your head up.

EXECUTION
1. Press the dumbbells simultaneously upwards and rotate your
hands forward until you have fully extended your arms upwards.

2. Slowly lower the weight down to shoulder level and repeat for the
desired repetitions.

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Pushing Exercises - Horizontal Plane

BENCH PRESS

STARTING POSITION
1. Lie back on the bench with your feet firmly planted on the floor
and back pressed firmly against the padding.

2. Take a tight grip of the barbell (overhand), making sure that your
grip is balanced between both sides of your body. Once your grip is
set, pull your shoulder blades together and forcing your chest out.

EXECUTION
1. Take the barbell from the rack and lock your elbows at the top
position. Slowly lower the barbell to the nipple area of the chest.

2. Lightly touch the chest (your forearms should be parallel to the

floor in this position) and push the weight back up in a controlled
fashion. Repeat for the desired repetitions.

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 DUMBBELL BENCH PRESS

STARTING POSITION
1. While seated on the edge of a flat bench, grasp two dumbbells in
an overhand grip.

2. Carefully lie on the flat bench bringing the dumbbells to the sides
of your torso at chest level. Feet should be planted firmly on the
floor.

3. Slowly adjust the dumbbells with your arms fully extended at right
angles to the floor.

EXECUTION
1. Press the weight up to the locked position. The dumbbells should
be held directly over your chest area, slightly touching each other
with palms facing forward.

2. Slowly lower the weight into the starting position. Repeat for the
desired repetitions.

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 DUMBBELL FLY

STARTING POSITION
1. While seated on the edge of a flat bench, grasp two dumbbells in
an overhand grip.

2. Carefully lie on the flat bench, bringing the dumbbells to the sides
of your torso at chest level. Feet should be planted firmly on the
floor.

3. Press the weight up to the locked position. The dumbbells should

be held directly over your chest area, slightly touching each other
with palms facing inward (elbows should remain slightly flexed
throughout the entire movement).

EXECUTION
1. Slowly lower the dumbbell in an arc like motion toward the floor
until your chest is comfortably stretched.

2. Reverse the arching motion back to the starting position (imagine

wrapping your arms around a large tree) and repeat for the desired
repetitions.

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 INCLINE BENCH PRESS

STARTING POSITION
1. Lie back on an incline bench (35 to 45 degrees) with your feet
firmly planted on the floor. Your back should be pressed firmly
against the padding with your shoulder blades pulled together.

2. Grip the barbell, making sure that your grip is balanced between
both sides of your body.

EXECUTION
1. Take the barbell from the rack and lock your elbows at the top
position. Slowly lower the barbell to the upper chest area.

2. Lightly touch the upper chest area and push the weight back up in
a controlled manner to the starting position. Repeat for the desired
repetitions.

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 INCLINE DUMBBELL BENCH PRESS

STARTING POSITION
1. While seated in an incline bench, grasp two dumbbells in an
overhand grip.

2. Carefully lie back on the bench, bringing the dumbbells to the

sides of your torso at chest level. Feet should be planted firmly on
the floor.

EXECUTION
1. Press the weight up to the locked position. The dumbbells should
be held directly over your chest area, slightly touching each other
with palms facing forward.

2. Slowly lower the weight back to the starting position. Repeat for
the desired repetitions.

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 INCLINE DUMBBELL FLY

STARTING POSITION
1. While seated on the edge of a incline bench, grasp two dumbbells
in an overhand grip.

2. Carefully lie back on the bench, bringing the dumbbells to the

sides of your torso at chest level. Feet should be planted firmly on
the floor.

3. Press the weight up to the locked position. The dumbbells should

be held directly over your upper chest area, slightly touching each
other with palms facing inward (elbows should remain slightly flexed
throughout the entire movement).

EXECUTION
1. Slowly lower the dumbbell in an arc like motion toward the floor
until your chest is comfortably stretched.

2. Reverse the arching motion back to the starting position (imagine

wrapping your arms around a large tree) and repeat for the desired
repetitions.

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 DECLINE DUMBBELL BENCH PRESS

STARTING POSITION
1. While positioned within a decline bench, grasp two dumbbells in
an overhand grip.

2. Carefully lie back on the bench bringing the dumbbells to the

sides of your torso at chest level. Feet should be planted firmly on
the floor.

3. Slowly adjust the dumbbells with your arms fully extended at right
angles to the floor.

EXECUTION
1. Press the weight up to the locked position. The dumbbells should
be held directly over your chest area, slightly touching each other
with palms facing forward.

2. Slowly lower the weight into the starting position. Repeat for the
desired repetitions.

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 CLOSE-GRIP BENCH PRESS

STARTING POSITION
1. Lie back on the bench with your feet firmly planted on the floor
and back pressed firmly against the padding. This exercise can also
be done in a standard bench press station.

2. Take a tight grip of the barbell (overhand), making sure that your
grip is balanced between both sides of your body (the grip should be
a width just outside the width of your torso). Once your grip is set,
pull your shoulder blades together, forcing your chest out.

EXECUTION
1. Take the barbell from the rack and lock your elbows at the top
position. Slowly lower the barbell to the nipple area of the chest,
keeping your elbows tucked so that they graze the sides of your
torso.

2. Lightly touch the chest and push the weight back up in a

controlled fashion. Repeat for the desired repetitions.

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 Pulling Exercises - Vertical Plane

CHIN-UPS/PULL-UPS

STARTING POSITION
1. Grasp an overhead bar using an overhand grip for chin-ups or an
underhand grip for pull-ups. You can vary the grip from shoulder
width out to about one full foot wider than shoulder width. Keep
your back straight and legs slightly bent at the bottom position.

EXECUTION
1. Pull your body upward under control concentrating on using the
muscles of your back to do the pulling; pull until your upper chest
area has come in contact with the bar. Do not use momentum to
swing yourself upward.

2. Slowly lower your body down until your arms are completely
straight. Repeat for the desired repetitions.

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 LAT MACHINE PULL-DOWN

STARTING POSITION
1. Stand in front of a lat pull down apparatus and grasp the bar using
either an overhand or underhand grip. Your grip may vary anywhere
from shoulder width out to about one full foot wider than shoulder
width.

2. Sit down with your feet firmly planted on the floor with your body
straight and thighs secured underneath the thigh pads. Slightly arch
your torso. Keep your body straight and rigid throughout the entire
movement.

EXECUTION
1. In a controlled fashion, pull the bar down until it gently touches
the upper chest area, concentrating on allowing the muscles of your
back to do the pulling.

2. Slowly return to the starting position. Repeat for the desired

repetitions.

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Pulling Exercises - Horizontal Plane

DUMBELL PULLOVER

STARTING POSITION
1. With a dumbbell in hand, lie down on a bench with your shoulders
near the end of the bench. Your head should be off the bench.

2. Grasp the dumbbell (as in the picture) and press the weight up.
Your arms should have a slight bend to them at the starting position.

EXECUTION
1. Keeping your arms extended, slowly lower the dumbbell until your
feel a good stretch in your lats and chest.

2. Under control, raise the dumbbell back to the starting position.

Repeat for the desired repetitions.

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 SEATED ROW

STARTING POSITION
1. Grasp the seated pulley handles with palms facing inward.

2. Slowly straighten your arms, sit down and secure your feet firmly.

3. Make sure your knees are slightly bent in the start position with
your back straight.

4. Slightly lean forward.

EXECUTION
1. Pull the cable horizontally into your mid section while keeping
your back straight. Keep your elbows close to your body and pull
your arms back. Hold for a second and slowly allow your arms to
straighten, stretching your lats. Repeat for the desired repetitions.

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 BENT OVER ROW

STARTING POSITION
1. Grab a barbell with an overhand grip and your hands positioned
slightly wider than shoulder width. Feet should be shoulder width,
flat against the ground.

2. Slowly bend forward at the hips keeping your back flat. Your
torso should remain parallel to the floor throughout the movement.
Knees should be slightly bent and your head should be looking
straight ahead.

EXECUTION
1. In a controlled fashion, pull the bar upwards until you touch the
lower part of your rib cage.

2. Lower the weight until your arms are completely straight. Repeat
for the desired repetitions.

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 ONE-ARM DUMBBELL ROWS

STARTING POSITION
1. Grasp a dumbbell with your left hand while balancing your body
on a flat bench with your free arm.

2. Bend forward at the hips so that your torso is parallel to the floor
with your back flat. Your torso should remain in this position
throughout the movement.

EXECUTION
1. Pull the dumbbell up in a vertical line into your mid section
keeping your elbows in close to your torso.

2. Slowly lower the dumbbell until your arm is fully extended, fully
stretching your lats. Repeat for the desired number of repetitions
and then switch arms.

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 T-BAR ROWS

POSITION
1. Keep your feet firmly planted on the platform and bend forward at
the hips keeping your back flat and knees bent.

2. Grasp the lever/T-bar with both hands. Your head should be

looking straight ahead with your torso parallel to the floor and back
flat.

EXECUTION
1. Pull the lever/T-bar until it touches your chest remembering to
keep your torso parallel to the ground.

2. Slowly lower the lever/bar until your arms straight. Repeat for the
desired repetitions.

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Lower Body Exercises Hip Dominant

DEADLIFT

STARTING POSITION
1. Standing in front of a barbell with your feet under the bar, grasp
the barbell with an alternate grip (one hand under, one hand over)
and hands positioned slightly wider than shoulder width.

2. Bend over the bar with your back straight (do NOT round your
back), knees slightly bent, butt out and head up.

EXECUTION
1. Without bending your arms, lift the weight from the floor until
your body is completely upright, concentrating on using the muscles
of the lower body to do the lifting.

2. Lower the weight to the floor by bending at the knees, again while
maintaining a rigid torso and without rounding your back. Repeat
for the desired repetitions.

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 DUMBBELL DEADLIFT

STARTING POSITION
1. Bend over at the waist and grasp two dumbbells in front of you
with an overhand grip. Your back should be straight, knees slightly
bent, butt out and head up.

EXECUTION
1. Without bending your arms, lift the weight from the floor until
your body is completely upright, concentrating on using the muscles
of the lower body to do the lifting.

2. Lower the weight to the floor by bending at the knees, again while
maintaining a rigid torso and without rounding your back. Repeat
for the desired repetitions.

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 GOOD MORNINGS

STARTING POSITION
1. Unrack a loaded bar from the hooks of a squat rack and take
several steps back. The weight should rest on the meaty portion of
your shoulders (upper trapezius) below your neck. Feet should be
spaced slightly wider than shoulder width apart.

EXECUTION
1. Lean forward at the waist while keeping your torso completely
straight and rigid. Your knees locked, back flat and straight, and
head up. Bend forward until you feel a good stretch in your
hamstrings (your torso should be about parallel to the floor at this
point) and then straighten back into the starting position. Repeat
for the desired repetitions.

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 STIFF LEG DEADLIFT

STARTING POSITION
1. You can either perform this exercise on the floor or standing on a
slightly elevated step or box. With feet slightly less than shoulder
width apart, grab a loaded barbell with an alternate grip. Keep your
back straight and head up.

EXECUTION
1. Slowly bend at the waist while lowering the bar past your knees
until you feel a slight stretch in your hamstrings and glutes. Keep
your knees slightly bent, butt out, and back straight throughout the
movement.

2. Slowly raise the bar upwards back to the starting position.

Remember to squeeze your glutes and hamstrings on the way up,
driving through with your hips. Again, always keep your back
straight.

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 Lower Body Exercises Quad
Dominant

SQUATS

STARTING POSITION
1. Unrack a loaded bar from the hooks of a squat rack and take
several steps back. The weight should rest on the meaty portion of
your shoulders (upper trapezius) below your neck. Feet should be
spaced slightly wider than shoulder width apart.

EXECUTION
1. In a controlled fashion, slowly squat down until your thighs are
slightly lower than parallel to the floor.

2. Press the weight up, driving through your heals to and return to
the start position. Keep your head level at all times. Repeat for the
desired repetitions.

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 DUMBBELL SQUAT

STARTING POSITION
1. With your legs shoulder width apart, bend at the knees to pick up
a pair of dumbbells. The dumbbells should be at your sides with your
arms fully extended downwards.

EXECUTION
1. In a controlled fashion, slowly squat down until your thighs are
slightly lower than parallel to the floor.

2. Press the weight up, driving through your heals to and return to
the start position. Keep your head level at all times. Repeat for the
desired repetitions.

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 LEG PRESS

STARTING POSITION
1. Position yourself in a leg press machine with your back firmly
against the back rest and your feet spaced approximately shoulder
width apart.

2. Press up on the weight, locking your knees and then unhook the
weight in preparation to begin your work set.

EXECUTION
1. Slowly bend your legs, allowing your knees to travel towards your
chest.

2. Once your thighs have come in full contact with your hamstrings,
press your legs upwards until straightened. Repeat for the desired
repetitions.

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 DUMBBELL LUNGE

STARTING POSITION
1. Pick up a pair of dumbbells and take a large step forward with
your right leg. Your arms should be fully extended and your head
straight.

EXECUTION
1. Lower yourself, bending at the knee, just until your left knee
comes in contact with the floor. Your right shin should be
perpendicular to the floor in this position.

2. Pressing through the heal of the right leg, raise yourself back into
the starting position. Repeat for the desired repetitions and then
switch legs.

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 HACK SQUAT

STARTING POSITION
1. Firmly plant your feet on the platform of a hack squat machine.
Keep your back straight and flat against the padding with your
trapezius muscles under the shoulder pads.

2. Place your hands on the hack handles. Keep your head level with
your toes slightly angled outward.

3. Straighten yourself upward, locking your knees, and then release

the safety latches in preparation to begin the movement.

EXECUTION
1. Slowly lower your body by bending your knees.

2. Once your hamstrings have come in contact with your calves, push
your body upwards back to the start position, driving through your
heals. Repeat for the desired repetitions.

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 Abdominal Exercises

INCLINE SIT-UPS

STARTING POSITION
1. Lie back on an decline bench set at an angle of your choosing.
Hook your feet under the pad to secure your body.

2. Position your hands behind your ears (do not interlock your
hands) with your elbows pointed toward the walls. Keep them in this
position throughout the movement.

EXECUTION
1. Slowly curl your body upwards focusing on using the muscles of
your abs to move your torso. Tighten your abs for a count of two at
the top position before slowly descending into the starting position.
Repeat for the desired repetitions.

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 HANGING LEG RAISE

STARTING POSITION
1. Grasp a pull-up bar with your arms positioned slightly wider than
shoulder width. Your body should begin at a dead hang.

EXECUTION
1. Raise your legs until they are just past parallel to the floor, lower
and repeat. Do not swing your body.

2. Ideally, this exercise should be done with straight legs, but for
those who are unable to perform it this way, try bending your knees
and tucking them into the waist at each repetition. Repeat for the
desired repetitions.

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 REVERSE CRUNCH

STARTING POSITION
1. This exercise can either be performed on the floor, or for a more
challenging variation, a decline bench. To begin, lie back on the
bench and grab hold of the top bars (or other suitable anchor). If
doing the floor version, simply extend your arms overhead.

2. Keep your legs straight and back flat on the bench.

EXECUTION
1. Raise your legs, bending at the knees as they raise and slowly
lower your legs back down to the straight leg position. Another
variation is to keep your legs straight throughout the entire
movement.

2. Repeat for the desired repetitions.

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 Isolation Exercises Shoulders

LATERAL RAISE

STARTING POSITION
1. Grasp a pair of dumbbells with your palms facing each other. Your
elbows should be slightly bent and should remain this way
throughout the movement.

EXECUTION
1. Keeping elbows slightly bent, raise the dumbbells in an arc from
the side of your body to a position slightly higher than shoulder
level. Slowly lower the dumbbells back to the start position.

2. Repeat for the desired repetitions.

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 REAR DELT RAISE

STARTING POSITION
1. You can perform this exercise either seated or standing. Grasp
two dumbbells with your palms facing each other.

2. Bend over until your body is roughly parallel to the ground or

slightly above. Keep your back straight throughout the movement.

EXECUTION
1. In a controlled fashion, raise the dumbbells with both hands using
your shoulders to a point in which the dumbbells are parallel with
your upper back.

2. Pause for a moment and then slowly lower the weight to the initial
position.

3. Repeat for the desired repetitions.

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 Isolation Exercises Lower Body

LEG EXTENSION (QUADS)

STARTING POSITION
1. Sit on a leg extension machine with your back firmly on the back
rest and the back of your knees firmly against the edge of the seat.

2. Place your ankles under the extension pads and your hands on the
grips. Make sure the leg extension pad is adjusted so that it rests
just above your ankles.

EXECUTION
1. Slowly raise the weight by extending both legs upwards to the
straightened position. Do not jerk the weight up.

2. Hold this position briefly, and then slowly lower the weight back
to the start position. Repeat for the desired repetitions.

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 LYING LEG CURL (HAMSTRINGS)

STARTING POSITION
1. Lying face down on a leg curl machine, hook your heels under the
leg curl pad and grab hold of the handles. The pad should be
adjusted so that it rests just above your ankles.

EXECUTION
1. Curl your legs upwards until you cannot go any further. Hold this
position briefly, contracting the hamstrings, and then slowly extend
back into the starting position.

2. Repeat for the desired repetitions.

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 SEATED CALF RAISE

STARTING POSITION
1. Sit down in a seated calf press station, placing the balls of your
feet on the platform and your knees under the pads.

2. Grasp the handles. Unhook the safety latches and then slowly drop
your heels as far down as they can go.

EXECUTION
1. Raise your heels until your calves are fully contracted. Hold this
position briefly and then slowly lower your heels into the starting
position.

2. Repeat for the desired repetitions.

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 STANDING CALF RAISE

STARTING POSITION
1. You can perform this exercise in a specific machine, or with
dumbbells. For the machine version, position yourself in the
standing calf press machine with your toes on the edge of the
platform.

2. Slowly drop your heels as far as they can go and place your hands
in the appropriate position on the shoulder pads.

EXECUTION
1. Rise up as high as possible on the balls of your toes without
excessive knee bending.

2. Hold the above position briefly and then slowly lower your heels
as far as possible.

3. Repeat for the desired repetitions.

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 Isolation Exercises Biceps

STANDING BARBELL CURL

STARTING POSITION
1. Standing upright, grab a barbell using an underhanded grip with
hands positioned slightly wider than shoulder width. Your feet
should be together, back straight and head up.

EXECUTION
1. Curl the weight up in a controlled fashion until your biceps are full
contracted (do not move at the shoulder joint, only the elbow joint).

2. Hold the above position briefly, contracting your biceps, and then
slowly lower the bar back to the starting position. Your arms should
be fully extended before starting the next repetition. Repeat for the
desired repetitions.

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 STANDING DUMBBELL CURL

STARTING POSITION
1. Standing upright, grab hold of two dumbbells. Your feet should
be together, back straight and head up.

EXECUTION
1. Curl each dumbbell up in a controlled fashion until your biceps are
full contracted (do not move at the shoulder joint, only the elbow
joint).

2. Hold the above position briefly, contracting your biceps, and then
slowly lower each dumbbell back to the starting position. Your arms
should be fully extended before starting the next repetition. Repeat
for the desired repetitions.

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 INCLINE DUMBBELL CURL

STARTING POSITION
1. Lie back on an incline bench that is set to 45 degrees. Your back
should be flat on the bench with your feet flat on the floor.

2. Hang your arms at your sides holding the dumbbells in an

underhand grip.

EXECUTION
1. Curl both dumbbells up to shoulder level, moving only at the
elbow joint (not the shoulder). Hold this position briefly, contracting
the biceps, and then slowly lower the weight back to the starting
position.

2. Repeat for the desired repetitions.

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 Isolation Exercises Triceps

LYING TRICEPS EXTENSION

STARTING POSITION
1. Grasp a barbell or an E-Z curl bar using an overhand grip and
hands positioned slightly less than shoulder width apart.

2. Lie back on a flat bench. Your feet should be firmly planted on

the ground and your back flat against the bench.

3. Extend your arms so that the bar is directly overhead.

EXECUTION
1. Moving only at the elbow joint, slowly lower the bar toward your
forehead; stopping just shy of making contact.

2. Again, moving only at the elbow joint, push the weight back up to
the starting position. Repeat for the desired repetitions.

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 ONE ARM DUMBBELL EXTENSION

STARTING POSITION
1. While standing upright, pick up a dumbbell and extend it over
your head. Your feet should be flat on the floor and your head up.

EXECUTION
1. Slowly lower the weight behind your head, bending only at the
elbow, until you feel a full stretch in your triceps.

2. Push the weight up, again bending only at the elbow, to return the
weight to the starting position. Repeat for the desired repetitions.

3. Switch arms and repeat.

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 STANDING CABLE PRESSDOWN

POSITION
1. Attach either an angled bar or straight bar to the high pulley.
Once attached, grab hold of the bar with an overhand grip. Your
feet should be firmly planted on the floor, your back straight, and
head up.

2. Pull the bar down far enough to allow your upper arms to rest
against the sides of your body. They should remain in this position
throughout the movement.

EXECUTION
1. With both hands on the bar, press downwards until your arms are
straight. Be sure to only use your lower arms, moving only at the
elbow.

2. Slowly return to the starting position. Repeat for the desired

repetitions.

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 OVERHEAD BARBELL EXTENSIONS

STARTING POSITION
1. This exercise can be performed either seated or standing. Grab a
loaded barbell with an overhand grip and your hands spaced slightly
less than shoulder width apart. Press the weight directly over your
head so that your arms are fully extended.

EXECUTION
1. Slowly lower the weight behind your head, bending only at the
elbows. Once you feel a comfortable stretch in your triceps, press
the weight back up, again bending only at the elbow. Repeat for the
desired repetitions.

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About the author
Joel Marion CISSN, NSCA-CPT, and 2001 Body-for-Life Grand Champion
is the author of over one hundred fitness and nutrition articles for popular
health and fitness magazines, both in print and on the Web. He serves as a
member of the Mens Fitness Training Advisory Team and has appeared on CBS,
NBC, Sirius Satellite Radio, and numerous other media outlets across the country
to discuss his breakthrough fat loss and muscle building methods.

In addition to his writing, Joel is a highly sought after lecturer and a

consultant to a wide variety of clients including doctors, lawyers, business
professionals, athletes, and models as well as the average Joe and Jane looking
to improve his or her appearance. Learn more at www.JoelMarion.net

Disclaimer
The information in this manual is strictly for information purposes only. It
is not intended for use as a substitute for consultation or advice given by a
qualified medical practitioner, health practitioner, or fitness professional.
Before beginning any exercise and diet program, you should consult a physician.
All matters regarding your health require medical supervision.

All photos used with permission from Building-Muscle101.com

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