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 256-270 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Shoulders		Double Kettlebell Push Press (not set)[6,14,2]91Intermediate0Push1) Clean two kettlebells to your shoulders. <br /> 2) Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.<br /> 3) Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.<br />   http://www.bodybuilding.com/exercises/detail/view/name/double-kettlebell-push-press
  
Shoulders		Double Kettlebell Snatch (not set)[8,9,14]91Expert0Pull1) Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.<br /> 2) Swing the kettlebells between your legs forcefully and reverse the direction.<br /> 3) Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion. <br />   http://www.bodybuilding.com/exercises/detail/view/name/double-kettlebell-snatch
  
Abdominals		Double Kettlebell Windmill (not set)[8,9,1,2]90Intermediate0Pull1) Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.<br /> 2) Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. <br /> 3) Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times. <br /> 4) Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.<br />   http://www.bodybuilding.com/exercises/detail/view/name/double-kettlebell-windmill
  
Quadriceps		Double Leg Butt Kick (not set)[5,6,8,9]01Beginner0Push1) Begin standing with your knees slightly bent.<br /> 2) Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.<br /> 3) As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.<br /> 4) Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact. <br />   http://www.bodybuilding.com/exercises/detail/view/name/double-leg-butt-kick
  
Gluteus Maximus		Downward Facing Balance ["Hip Extension"][5,9]62Intermediate0Static1) Lie facedown on top of an exercise ball. <br /> 2) While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.<br />   http://www.bodybuilding.com/exercises/detail/view/name/downward-facing-balance
  
Biceps		Drag Curl (not set)[7]21Intermediate0Pull1) Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.<br /> 2) As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.<br /> 3) Slowly go back to the starting position as you keep the bar in contact with the torso at all times.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use dumbbells or the smith machine. <br /> Barbell Curl/
/ Dumbbell Bicep Curl/
/ Incline Dumbbell Curl		  http://www.bodybuilding.com/exercises/detail/view/name/drag-curl
  
Chest		Drop Push ["plyometric push-up"][1,2]111Intermediate0Push1) Position low boxes or other platforms 2-3 feet apart.<br /> 2) Move to a pushup position between them, supporting yourself by placing your hands on the boxes.<br /> 3) With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm. <br />   http://www.bodybuilding.com/exercises/detail/view/name/drop-push
  
Biceps		Dumbbell Alternate Bicep Curl ["Alternating Dumbbell Curl"][7]42Beginner0Pull1) Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.<br /> 2) While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. <br /> Tip:<br /> Only the forearms should move.<br /> 3) Slowly begin to bring the dumbbell back to the starting position as your breathe in. <br /> Tip:<br /> Remember to twist the palms back to the starting position (facing your thighs) as you come down.<br /> 4) Repeat the movement with the left hand. This equals one repetition.<br /> 5) Continue alternating in this manner for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it using both arms at the same time. Additionally, you may perform it with a starting position in which both palms are facing forward. In this case, you may alternate the arms as well, or perform at the same time.<br /> 2) You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.<br /> Just like the <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Bicep+Curl">Dumbbell Biceps Curl</a> except you alternate each hand, curling one dumbbell at a time.<br /> Alternate Incline Dumbbell Curl/
/ Concentration Curls/
/ Incline Dumbbell Curl		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-alternate-bicep-curl
  
Chest		Dumbbell Bench Press (not set)[1,2]41Beginner0Push1)Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.<br /> 2)Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.<br /> 3)Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.<br /> 4)Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.<br /> 5)Repeat the movement for the prescribed amount of repetitions of your training program.<br /> <br /> Caution:<br /> When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.<br /> Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.<br /> <br /> Variations:<br /> <br /> Another variation of this exercise is to perform it with the palms of the hands facing each other.<br /> Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.<br /> Alternating Floor Press  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press
  
Chest		Dumbbell Bench Press with Neutral Grip (not set)[1,2]41Beginner0Push1) Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.<br /> 2) Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.<br /> 3) Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.<br /> 4) Pause, then extend the elbow and return to the starting position.<br />  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press-with-neutral-grip
  
Biceps		Dumbbell Bicep Curl ["Dumbbell Curls"][7]42Beginner0Pull1)Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.<br /> 2)Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.<br /> 3)Then, inhale and slowly begin to lower the dumbbells back to the starting position.<br /> 4)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.<br /> You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.<br /> Barbell Curl/
/ EZ-Bar Curl/
/ High Cable Curls		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
  
Hamstrings		Dumbbell Clean ["Dumbbell Power Clean"][6,7,8,11,14,1,15]41Intermediate0Pull1) Begin standing with a dumbbell in each hand with your feet shoulder width apart.<br /> 2) Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position. <br /> 3) To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.<br /> 4) After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.<br /> 5) Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders. <br /> Kettlebell Hang Clean/
/ Power Clean/
/ Power Clean from Blocks		 http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-clean
  
Shoulders		Dumbbell Clean And Jerk (not set)[6,8,9,12,14,15,2]41Expert0Push1) Hold a dumbbell down by your side with a neutral grip. Clean the dumbbell to your shoulder by extending through the legs and hips as you pull the dumbbell towards your shoulder. Make sure to keep you hand in the neutral position and your elbow pointed forward. <br /> 2) Dip your body by bending the knees, keeping your torso upright. <br /> 3) Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the dumbbell overhead to lockout by extending the arms, using your body's momentum to move the weight. <br /> 4) Lower the dumbbell slowly to the starting position, allowing your knees to bend slightly to lessen the blow. Repeat for recommended number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-clean-and-jerk
  
Triceps		Dumbbell Floor Press ["Floor Press with Dumbbells"][4,1]41Intermediate0Push1) Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.<br /> 2) Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.<br /> 3) Pause at the bottom, and then bring the weight together at the top by extending through the elbows.<br /> Board Press/
/ Floor Press/
/ Tate Press		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-floor-press
  
Chest		Dumbbell Flyes (not set)(not set)42Beginner0Push1) Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.<br /> 2) Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.<br /> 3) With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms 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. <br /> Tip:<br /> Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.<br /> 4) Return your arms back to the starting position as you squeeze your chest muscles and breathe out. <br /> Tip:<br /> Make sure to use the same arc of motion used to lower the weights.<br /> 5) Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> You may want to use a palms facing forward version for different stimulation.<br /> Butterfly/
/ Cable Crossover/
/ Incline Dumbbell Flyes		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes
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