These exercises are mostly links and references to the www.bodybuilding.com website. Please check the original site for more detailed info and goodies.

Showing 211-225 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Triceps		Close-Grip Push-Up off of a Dumbbell (not set)[5,4,1]01Intermediate0Push1) Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position. <br /> 2) Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag. <br /> 3) Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step. <br /> 4) After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions. <br /> Push-Ups - Close Triceps Position http://www.bodybuilding.com/exercises/detail/view/name/close-grip-push-up-off-of-a-dumbbell
  
Biceps		Close-Grip Standing Barbell Curl (not set)[7]22Beginner0Pull1) Hold a barbell with both hands, palms up and a few inches apart.<br /> 2) Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. <br /> Tip:<br /> You will keep your upper arms and elbows stationary throughout the movement.<br /> 3) Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. <br /> Tip:<br /> Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.<br /> 4) Slowly go back down to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> Can also be done with a medium or wide grip, using dumbbells and cables.<br /> Seated Close-Grip Concentration Barbell Curl/
/ Spider Curl/
/ Zottman Preacher Curl		  http://www.bodybuilding.com/exercises/detail/view/name/close-grip-standing-barbell-curl
  
Chest		Close-Hands Push-Up (not set)[1,2]01Beginner0Push1) Get in the push-up position on your toes with your hands directly under your shoulders. Your body should be as straight as possible, maintaining the neutral alignment of your head. This is your start position. <br /> 2) Allow your elbows to break as you lower your body toward the floor but don’t allow it to touch. Keep your body as straight as possible. Your elbows should be pointing rearward, bent about 90 degrees, at the bottom position. <br /> 3) Press back up through your hands to full arm extension. <br /> 4) Repeat for the required number of reps. <br />   http://www.bodybuilding.com/exercises/detail/view/name/close-hands-push-up
  
Quadriceps		Close-Stance Dumbbell Front Squat (not set)[6,8,9]41Beginner0Push1) Position your legs using a very narrow stance (feet a few inches apart) with the toes slightly pointed out and knees slightly bent. Hold a dumbbell (hand on each end) at chest level, with your elbows tucked inwards to your side. Keep your neck neutral and maintain a straight back. This will be your starting position. <br /> 2) Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement. <br /> 3) Once you reach your bottom position, begin to push through your heels to ascend upwards and return to the starting position. <br /> 4) Repeat for recommended number of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/close-stance-dumbbell-front-squat
  
Triceps		Cobra Triceps Extension (not set)[4]01Intermediate0Push1) Begin lying prone on the floor with your elbows bent and your finger tips in line with your chest. <br /> 2) Extend your elbows and push your upper body and hips off the ground. <br /> 3) When your elbows reach full extension, re-bend them and lower your body back to the ground. <br /> 4) Repeat. <br />  http://www.bodybuilding.com/exercises/detail/view/name/cobra-triceps-extension
  
Abdominals		Cocoons (not set)(not set)01Beginner0Pull1) Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position. <br /> 2) To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion. <br /> 3) After a brief pause, return to the starting position. <br />  http://www.bodybuilding.com/exercises/detail/view/name/cocoons
  
Quadriceps		Conan's Wheel ["Conans"," Wheel of Pain"][5,3,6,7,11,1,15]111Intermediate1None1) With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms. <br /> 2) Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.<br /> Zercher Squats  http://www.bodybuilding.com/exercises/detail/view/name/conans-wheel
  
Biceps		Concentration Curls (not set)[7]42Beginner0Pull1) Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.<br /> 2) Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. <br /> Tip:<br /> Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.<br /> 3) While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. <br /> Tip:<br /> At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.<br /> 4) Slowly begin to bring the dumbbells back to starting position as your breathe in. <br /> Caution:<br /> Avoid swinging motions at any time.<br /> 5) Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.<br /> <br /> Variations:<br /> This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm. This is a more challenging version of the exercise and is not recommended for people with lower back issues.<br /> Cable Preacher Curl/
/ High Cable Curls/
/ Incline Inner Biceps Curl		  http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls
  
Biceps		Cross Body Hammer Curl (not set)[7]42Beginner0Pull1) Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.<br /> 2) While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.<br /> 3) Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.<br /> 4) Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.<br /> <br /> Variations:<br /> You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm.<br /> Hammer Curls/
/ Alternate Hammer Curl/
/ Incline Inner Biceps Curl		  http://www.bodybuilding.com/exercises/detail/view/name/cross-body-hammer-curl
  
Abdominals		Cross Crunch (not set)(not set)00Beginner0Pull1) Begin lying on your back with your knees bent. <br /> 2) Raise your shoulders off the floor, but don't sit all the way up. Your abdominals should be flexed. <br /> 3) From this position, reach toward your right knee with your left hand. When your left hand touches your knee, bring it down toward your hip as you reach toward your left knee with your right hand. <br /> 4) Continue to alternate reaches while keeping your abdominals flexed. <br /> Cross-Body Crunch http://www.bodybuilding.com/exercises/detail/view/name/cross-crunch
  
Chest		Cross Over - With Bands ["Band Cross Over"][3,1]11Beginner0Push1) Secure an exercise band around a stationary post.<br /> 2) While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.<br /> 3) Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.<br /> 4) While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.<br /> 5) Slowly return to the starting position as you inhale.<br /> 6) Perform for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can also be performed using pulleys.<br /> Butterfly/
/ Cable Crossover/
/ Incline Cable Flye		  http://www.bodybuilding.com/exercises/detail/view/name/cross-over-with-bands
  
Abdominals		Cross-Body Crunch (not set)(not set)01Beginner0Pull1) Lie flat on your back and bend your knees about 60 degrees.<br /> 2) Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.<br /> 3) Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. <br /> Tip:<br /> Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.<br /> 4) Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.<br /> 5) Continue alternating in this manner until all prescribed repetitions are done.<br /> <br /> Variation:<br /> You can also do all of your repetitions for one side and then switch to the other side.<br /> Butt-Ups/
/ Oblique Crunches/
/ Air Bike		  http://www.bodybuilding.com/exercises/detail/view/name/cross-body-crunch
  
Lower Back		Crossover Reverse Lunge (not set)[5,5,8,9,14]00Intermediate0Pull1) Stand with your feet shoulder width apart. This will be your starting position.<br /> 2) Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.<br /> 3) After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.<br />   http://www.bodybuilding.com/exercises/detail/view/name/crossover-reverse-lunge
  
Shoulders		Crucifix (not set)[7]112Beginner1Static1) In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.<br /> 2) Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.<br /> Side Lateral Raise  http://www.bodybuilding.com/exercises/detail/view/name/crucifix
  
Abdominals		Crunch - Hands Overhead (not set)(not set)02Beginner0Pull1) Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.<br /> 2) Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.<br /> 3) Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.<br /> 4) Slowly lower down to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> For the most advanced lifters, a weighted plate can be held in your hands.<br /> Ab Crunch Machine/
/ Exercise Ball Crunch		  http://www.bodybuilding.com/exercises/detail/view/name/crunch-hands-overhead
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