Hot Weights How-Tos


How To: Do wide inverted pull ups with hold on a Smith machine
Learn how to do Smith wide inverted pull ups with a hold at the top. Presented by Real Jock Gay Fitness Health & Life.

How To: Execute an iso-lateral bench press for weight training
Have you tried working out with an isolated lateral bench press? Iso-lat bench presses are an essential part of lifting weights and strength training. This fitness how-to video tutorial demonstrates how to do an isolated bench press to strengthen the upper body. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

How To: Do dumbbell concentration bicep curls
Work out your arms with dumbbell concentration curls. Learn how to exercises with curls in this fitness video. Take action: stay tight without rocking, get full range of motion, squeeze at the top of the movement, and plant your elbow. Michelle, the instructor in this how-to video, is a personal trainer at a gym in NC and has been a personal trainer for several years. She is certified through ACE and is a certified aerobics instructor as well. Her Specialty is weight lifting and she enjoys tr...

How To: Do dumbbell reverse raises
Learn how to do dumbbell reverse raises. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do reverse barbell shrugs to exercise the back
The reverse barbell shrug is an excellent way to work the trapezius muscles. This exercise is sometimes referred to as "behind-the-back shrugs." The reverse shrug minimizes the momentum that can be generated with traditional shrugs to the front of the body.

How To: Sculpt your chest with single arm pec decks
Learn how to do single arm pec decks. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do face down dumbbell rotate & press on incline bench
Learn how to do face down dumbbell rotate and press on an incline bench. Presented by Real Jock Gay Fitness Health & Life.

How To: Do single-dumbbell front lunge and power row at bottom
Learn how to do single-dumbbell front lunge and power row at bottom. Presented by Real Jock Gay Fitness Health & Life.

How To: Do a dumbbell pullover back exercise
The dumbbell pullover is primarily going to work the upper back muscles. This exercise also works just about all the muscles of the upper body to some degree. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a fridge or a car door, you are primarily using your lat muscles. Instructions for the dumbbell pullover are listed below:

How To: Do cable rope overhead skull crushers for your arms
Learn how to do cable rope power overhead skull crushers. Presented by Real Jock Gay Fitness Health & Life.

How To: Get a strong core with cable squats
Learn how to do cable squats. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do dumbbell alternating chest flys
Learn how to do dumbbell alternating chest flys. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Work out your shoulders with reverse fly on a pec deck
Learn how to do reverse flys on a pec deck. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Workout with a cable tricep press downs drop set
Learn how to do a cable triceps press down drop set. Presented by Real Jock Gay Fitness Health & Life.

How To: Do an alternating dumbbell pullover back exercise
If you are looking for something different for the back muscles, consider the alternating pullover exercise. The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a fridge or a car door, you are primarily using your lat muscles. Here is how this exercise is done:

How To: Do a bench press with household materials
This version of the chest press is ideal for those who may not have weights available. It is also great if you are simply looking to try something new. For this exercise, you will need two gallon-size water jugs. Fill the jugs with water as needed.

How To: Develop your legs with seated one leg presses
Learn how to do seated one leg presses. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do dumbbell regular 21 curls to preacher curls
Learn how to do dumbbell regular 21 curls to preacher curls. Presented by Real Jock Gay Fitness Health & Life.

How To: Do 4 types of dumbbell punches
Get the shoulders of a boxer without ever entering the ring. This exercise builds your shoulders with a series of classic boxing moves, with weights in each hand to up the ante. Learn how to do dumbbell punches (the four types are: side-to-side, cross up, cross down, and hooks). Presented by Real Jock Gay Fitness Health & Life.

How To: Do seated reverse flys
Learn how to do seated reverse flys. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do dumbbell butterfly swim strokes
Learn how to do dumbbell butterfly swim strokes. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do dumbbell lateral to front raises
Learn how to do dumbbell lateral to front raises. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do tricep extension exercises with a dumbbell
In this free video exercise lesson, you'll learn how to do tricep extensions with free weights. With weight lifting, as with any physical fitness system, a basic mastery of proper technique is essential for both maximizing the effectiveness of your workouts and avoiding accidental injury. For more information, and to get started using this weight lifting exercise yourself, watch this handy home-fitness how-to.

How To: Do a single-arm standing tricep extension exercise
In this free video exercise lesson, you'll learn how to do a single-arm standing tricep extension exercise weight lifting routine. With weight lifting, as with any physical fitness system, a basic mastery of proper technique is essential for both maximizing the effectiveness of your workouts and avoiding accidental injury. For more information, and to get started using this weight lifting exercise yourself, watch this handy home-fitness how-to.

How To: Do decline dumbbell chest presses with self spotting
Jake Gyllenhaal recently told a reporter that he buffed up for his role as a streetrat turned prince in "Prince of Persia" by shampooing and conditioning his long hair, claiming the shampooing worked the biceps and the conditioning worked his triceps.

How To: Lose belly fat with hardcore stomach workouts
Darin Steen of Major League Health demonstrates how to lose belly fat with stomach workouts. Using a boxing technique, you can get your heart rate up to 160 and boost your hormones to gain muscle and lose fat. It works your abdominal muscles in a unique side-to-side plane of motion to tone your midsection. Focus on pulling as much as you focus on punching. Use your pointer and deliver two punches on the right and then deliver two punches on the left while focusing on pulling. Increase the pun...

How To: Do neck exercises with barbells
Tone your neck muscles with this barbell workout. Learn exercises and stretches for your workout routine in this fitness video. Take action: use a partner or safety machine, place pad of barbell on head, flex neck to lift head straight up, keep lower back straight, and move slowly. Tom Clifford, hte instructor in this how-to video, has a degree in physical education, fitness and health from Eastern Michigan University, where he ran track and cross-country. Tom has worked as a personal trainer...

How To: Do bicep curls for seniors
Biceps curls are standard exercises for building the muscles of the arm. Seniors should not omit them from their workout. Learn how to do bicep curl exercises for seniors in this strength training video. Take action: use sturdy chair, position hands at sides and palms forward, tighten core, focus on biceps, and keep shoulder from rotating. Tom Clifford, the instructor in this how-to video, has a degree in physical education, fitness and health from Eastern Michigan University, where he ran tr...

How To: Do standing dumbbell curls to increase arm strength
Working out the arms with standing dumbbell curls. Learn to increase muscle strength in the arms with dumbbells and curl exercises. Take action: start with feet shoulder-width apart, palms face forward, keep elbows at sides, and do not rock. Michelle, the instructor in this how-to video, is a personal trainer at a gym in NC and has been a personal trainer for several years. She is certified through ACE and is a certified aerobics instructor as well. Her Specialty is weight lifting and she enj...

How To: Tone arms with a five minute workout with weights
Don't have enough time to workout? Then watch this how to video to learn how to use weights to do a 5 minute workout. These five exercises will help tone biceps and triceps.

How To: Do one arm lat pulldowns to work the back
The largest muscle in the back is scientifically known as the latissimus dorsi. You might see it referred to as the "lats" or "wings." The lats are used any time you pull something. For example, when you open a refrigerator or a car door, you are primarily using your lat muscles. The one arm lat pulldown is a great way to work the back. The following are instructions for performing this exercise:

How To: Do a dumbbell toe raise
The dumbbell toe raise (aka dumbbell calf raise) mainly works the upper portion of the calves or the gastrocnemius. Three items are needed for this exercise: 1) a supportive apparatus for balance 2) an elevated surface (e.g. aerobic step, 2 x 4, etc.) to allow for full range of motion 3) a dumbbell.

How To: Do mock military pull ups on a squat rack
Learn how to do mock military pull ups on a squat rack with your feel on the floor. Presented by Real Jock Gay Fitness Health & Life.

How To: Use a Smith machine to practice inverted pull ups
Learn how to do Smith machine inverted pull ups. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do a dumbbell freestyle swim stroke drop set
Learn how to do a dumbbell freestyle swim stroke drop set. Presented by Real Jock Gay Fitness Health & Life.

How To: Do a single dumbbell windmill and Arnold press
Learn how to do a single dumbbell windmill and Arnold press. Presented by Real Jock Gay Fitness Health & Life.

How To: Do single leg twisting dumbbell curls
Learn how to do single-leg twisting dumbbell curls. Presented by Real Jock Gay Fitness Health & Life.

How To: Do dumbbell fly to presses
Learn how to do dumbbell fly to presses. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do dumbbell 45-degree angle raises
Learn how to do dumbbell 45-degree angle raises. Presented by Real Jock Gay Fitness Health & Life. Benefits

How To: Do a posterior back fly
Watch this video for a demonstration of how to do a posterior back fly (or the rear delt) exercise.