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Showing 136-150 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Chest		Burpee To Medicine Ball Press (not set)[8,9,14,1,2]71Intermediate0Push1) Start with a medicine ball a couple feet in front of you. With your feet about hip-width apart, squat down and place your hands on the medicine ball while simultaneously jumping your feet out into a plank position. Quickly jump your feet out into a wide squat stance, pick up the ball, and press it forward, away from your chest. <br /> 2) Reverse the motion by bringing the ball back into your chest, squatting down, and jumping back into a plank position. This is one rep. Repeat for the recommended number of reps. <br /> 3) For the duration of this exercise the medicine ball should never leave your hands. <br />  http://www.bodybuilding.com/exercises/detail/view/name/burpee-to-medicine-ball-press
  
Quadriceps		Butt Kicks (not set)[6,9]00Beginner0Pull1) Stand with your legs shoulder-width apart. Your arms should be bent at your sides. <br /> 2) Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down. <br /> 3) As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging. <br /> 4) Repeat <br />   http://www.bodybuilding.com/exercises/detail/view/name/butt-kicks
  
Gluteus Maximus		Butt Lift (Bridge) ["hip thrust"," glute bridge"][9]02Beginner0Push1)Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.<br /> 2)Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.<br /> 3)Slowly go back to the starting position as you breathe in.<br /> <br /> Variations:<br /> You can perform this exercise one leg at a time.<br /> Flutter Kicks/
/ Leg Lift/
/ One-Legged Cable Kickback		  http://www.bodybuilding.com/exercises/detail/view/name/butt-lift-bridge
  
Abdominals		Butt-Ups (not set)(not set)01Beginner0Pull1)Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.<br /> 2)Arch your back slightly out rather than keeping your back completely straight.<br /> 3)Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion of the movement.<br /> 4)Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.<br /> 5)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> None<br /> Flat Bench Lying Leg Raise /
/ Exercise Ball Pull-In/
/ Jackknife Sit-Up		  http://www.bodybuilding.com/exercises/detail/view/name/butt-ups
  
Chest		Butterfly ["Pec Deck"," Pec Deck Fly"](not set)102Beginner0Pull1) Sit on the machine with your back flat on the pad.<br /> 2) Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.<br /> 3) Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.<br /> 4) Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together. <br /> Dumbbell Flyes/
/ Cable Crossover		  http://www.bodybuilding.com/exercises/detail/view/name/butterfly
  
Chest		Cable Chest Press ["Freemotion Chest Press"][1,2]31Beginner0Push1) Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.<br /> 2) Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.<br /> 3) After pausing at full extension, return to th starting position, keeping tension on the cables. <br /> 4) You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands. <br />   http://www.bodybuilding.com/exercises/detail/view/name/cable-chest-press
  
Chest		Cable Crossover ["Standing Cable Crossovers"][1]32Beginner0Push1) To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.<br /> 2) Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.<br /> 3) With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.<br /> 4) Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.<br /> 5) Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> You can vary the point in front of you where your arms meet.<br /> Dumbbell Flyes/
/ Butterfly		  http://www.bodybuilding.com/exercises/detail/view/name/cable-crossover
  
Abdominals		Cable Crunch ["Ab Pulldown"](not set)32Beginner0Pull1)Kneel below a high pulley that contains a rope attachment.<br /> 2)Grasp cable rope attachment and lower the rope until your hands are placed next to your face.<br /> 3)Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.<br /> 4)With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.<br /> 5)Slowly return to the starting position as you inhale. <br /> Tip:<br /> Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.<br /> 6)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.<br /> Ab Roller/
/ Cable Seated Crunch/
/ Weighted Sit-Ups - With Bands		  http://www.bodybuilding.com/exercises/detail/view/name/cable-crunchCheck this video too: https://youtu.be/2fbujeH3F0E
  
Quadriceps		Cable Deadlifts (not set)[7,8,9,11]31Beginner0Pull1) Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.<br /> 2) To begin, squat down be flexing your hips and knees until you can reach the handles. <br /> 3) After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.<br /> 4) After reaching a full standing position, Return to the starting position and repeat. <br />   http://www.bodybuilding.com/exercises/detail/view/name/cable-deadlifts
  
Biceps		Cable Hammer Curls - Rope Attachment (not set)(not set)32Beginner0Pull1) Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.<br /> 2) Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.<br /> 3) Put your elbows in by your side and keep them there stationary during the entire movement. <br /> Tip:<br /> Only the forearms should move; not your upper arms. This will be your starting position.<br /> 4) Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. <br /> Tip:<br /> Remember to keep the elbows in and your upper arms stationary.<br /> 5) After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise with dumbbells.<br /> Hammer Curls/
/ Alternate Hammer Curl/
/ Cross Body Hammer Curl		  http://www.bodybuilding.com/exercises/detail/view/name/cable-hammer-curls-rope-attachment
  
Quadriceps		Cable Hip Adduction (not set)(not set)32Beginner0Pull1) Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.<br /> 2) Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.<br /> 3) Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.<br /> 4) Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.<br /> 5) Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.<br /> 6) Slowly return to the starting position as you breathe in.<br /> 7) Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.<br /> <br /> Variations:<br /> You can use an inner thigh machine to perform this movement or you can also use ankle weights or an exercise band.<br /> Plie Dumbbell Squat/
/ Wide Stance Barbell Squat/
/ Thigh Adductor		  http://www.bodybuilding.com/exercises/detail/view/name/cable-hip-adduction
  
Lats		Cable Incline Pushdown (not set)(not set)32Beginner0Pull1) Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.<br /> 2) Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.<br /> 3) Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.<br /> 4) Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also use an angled attachment or a rope attachment as well. Finally, you can perform one arm at a time by using a single handle attachment.<br /> Bent-Arm Barbell Pullover/
/ Bent-Arm Dumbbell Pullover		  http://www.bodybuilding.com/exercises/detail/view/name/cable-incline-pushdown
  
Triceps		Cable Incline Triceps Extension (not set)(not set)32Beginner0Push1) Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.<br /> 2) Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.<br /> 3) Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.<br /> 4) Slowly go back to the starting position.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also use an angled attachment or a rope attachment as well. Finally, you can perform one arm at a time by using a single handle attachment.<br /> Cable Lying Triceps Extension/
/ Decline EZ Bar Triceps Extension/
/ Reverse Triceps Bench Press		  http://www.bodybuilding.com/exercises/detail/view/name/cable-incline-triceps-extension
  
Shoulders		Cable Internal Rotation (not set)(not set)31Beginner0Pull1) Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. <br /> Tip:<br /> If you can adjust the pulley’s height, you can use a flat bench to sit on instead.<br /> 2) Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.<br /> 3) Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. <br /> Tip:<br /> The forearm should be perpendicular to your torso at all times.<br /> 4) Slowly go back to the initial position.<br /> 5) Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.<br /> <br /> Caution:<br /> Do not use heavy weights for this exercise as if you use too much you risk rotator cuff injury.<br /> <br /> Variations:<br /> You can use dumbbells for this movement as well as exercise bands.<br />   http://www.bodybuilding.com/exercises/detail/view/name/cable-internal-rotation
  
Chest		Cable Iron Cross (not set)(not set)32Beginner0Push1) Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. <br /> 2) Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a “T”. This will be your starting position. <br /> 3) Keeping the elbows extended, pull your arms straight to your sides. <br /> 4) Return your arms back to the starting position after a pause at the peak contraction. <br /> 5) Continue the movement for the prescribed number of repetitions. <br /> Dumbbell Flyes http://www.bodybuilding.com/exercises/detail/view/name/cable-iron-cross
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