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 271-285 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Quadriceps		Dumbbell Front Squat (not set)[8,9]41Beginner0Push1) Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position. <br /> 2) Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor. <br /> 3) To return to the starting position, extend your knees and hips until your legs are straight. Repeat for the recommended number of reps. <br />  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-front-squat
  
Quadriceps		Dumbbell Goblet Squat (not set)[6,8,9]41Beginner0Push1) From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position. <br /> 2) Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels. <br /> 3) Descend until you either reach the full squat position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly. <br /> 4) Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position. Repeat the movement for the desired number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-goblet-squat
  
Middle Back		Dumbbell Incline Row ["Chest-supported Dumbbell Row"][3,7,10,1]41Beginner0Pull1) Using a neutral grip, lean into an incline bench.<br /> 2) Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.<br /> 3) Retract the shoulder blades and flex the elbows to row the dumbbells to your side.<br /> 4) Pause at the top of the motion, and then return to the starting position. <br />  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-incline-row
  
Shoulders		Dumbbell Incline Shoulder Raise (not set)[2]42Beginner0Push1) Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.<br /> 2) Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.<br /> 3) While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.<br /> 4) Bring back the dumbbells to the starting position as you breathe in.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use a barbell or a smith machine in order to perform this exercise. <br /> Barbell Incline Shoulder Raise/
/ Smith Incline Shoulder Raise		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-incline-shoulder-raise
  
Quadriceps		Dumbbell Jump Squat (not set)[6,8,9]41Beginner0Push1) Position your feet into a slightly wider-than-shoulder-width stance with your toes slightly pointed out and knees slightly bent. Grasp a dumbbell in each hand and let your arms hang down by your sides with your palms facing your thighs (neutral grip). 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. <br /> 3) Once you reach your bottom position, powerfully push through your heels to jump upwards, making sure to keep your arms fully extended by your side. <br /> 4) Once you land (land on the balls of your feet), you've completed one repetition. Immediately propel yourself upwards into a second repetition. <br /> 5) Repeat for the recommended amount of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-jump-squat
  
Quadriceps		Dumbbell Lunge and Curl (not set)[3,6,8,9]41Intermediate0Push1) Begin standing with your feet shoulder width apart and a dumbbell in each hand. Palms should be facing your thighs (neutral grip). This will be your starting position. <br /> 2) Step forward with your right leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. <br /> 3) As you step forward, also begin to flex at the elbow, curling the dumbbells (in both hands) upwards towards the front deltoids. Your wrists should rotate so that your palms are facing upwards as you complete the curl. <br /> 4) Push off of your front leg and return to the starting position. Simultaneously lower the dumbbells by extending your arms downwards to the starting position. <br /> 5) Repeat for recommended number of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunge-and-curl
  
Quadriceps		Dumbbell Lunges (not set)[6,8,9]41Beginner0Push1)Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.<br /> 2)Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. <br /> Note:<br /> As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.<br /> 3)Using mainly the heel of your foot, push up and go back to the starting position as you exhale.<br /> 4)Repeat the movement for the recommended amount of repetitions and then perform with the left leg.<br /> <br /> Caution:<br /> This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.<br /> <br /> Variations:<br /> There are several ways to perform the exercise.<br /> One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.<br /> The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.<br /> A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.<br /> Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.<br /> Barbell Lunge/
/ Barbell Side Split Squat/
/ Barbell Step Ups		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
  
Shoulders		Dumbbell Lying One-Arm Rear Lateral Raise ["Dumbbell Reverse Fly"," Dumbbell Rear Delt Raise"][12]42Intermediate0Pull1)While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.<br /> 2)Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.<br /> 3)Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.<br /> 4)Slowly lower the dumbbell to the starting position as you inhale.<br /> 5)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso. <br />   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lying-one-arm-rear-lateral-raise
  
Forearms		Dumbbell Lying Pronation (not set)(not set)42Intermediate0Pull1) Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.<br /> 2) Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.<br /> 3) Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso. <br /> Tip:<br /> The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso. This will be your starting position.<br /> 4) As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is parallel to the floor. At this point you will hold the contraction for a second.<br /> 5) As you breathe in, slowly go back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> There is no need to go heavy with this exercise. Too much weight will cause rotator cuff injury.<br /> <br /> Variations:<br /> This exercise can be performed standing.<br />  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lying-pronation
  
Shoulders		Dumbbell Lying Rear Lateral Raise ["Reverse Dumbbell Fly"," Rear Delt Raise"](not set)42Intermediate0Pull1) While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.<br /> 2) Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.<br /> 3) Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. <br /> Tip:<br /> Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.<br /> 4) Slowly lower the dumbbells to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions and then switch to the other arm.<br /> <br /> Variations:<br /> You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.<br /> Bent Over Dumbbell Rear Delt Raise With Head On Bench/
/ Bent Over Low-Pulley Side Lateral/
/ Reverse Flyes		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lying-rear-lateral-raise
  
Forearms		Dumbbell Lying Supination (not set)(not set)42Intermediate0Pull1) Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.<br /> 2) Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.<br /> 3) Now raise the upper arm so that the forearm is parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.<br /> 4) As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.<br /> 5) As you breathe in, slowly go back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions and then switch to the other arm.<br /> <br /> Caution:<br /> There is no need to go heavy with this exercise. Too much weight will cause rotator cuff injury. <br /> <br /> Variations:<br /> You can perform this exercise standing and with cables. <br />  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lying-supination
  
Shoulders		Dumbbell One-Arm Shoulder Press ["Single Dumbbell Press"][2]41Intermediate0Push1) Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.<br /> 2) Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.<br /> 3) Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.<br /> 4) As you exhale, push the dumbbell up until your arm is fully extended.<br /> 5) After a second pause, slowly come down back to the starting position as you inhale.<br /> 6) Repeat for the recommended amount of repetitions and then switch arms.<br /> <br /> Variations:<br /> You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one. <br /> You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems. <br /> Barbell Shoulder Press/
/ Smith Machine Overhead Shoulder Press		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-shoulder-press
  
Triceps		Dumbbell One-Arm Triceps Extension (not set)(not set)42Intermediate0Push1) Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.<br /> 2) Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.<br /> 3) Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.<br /> 4) Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.<br /> 5) Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.<br /> 6) Repeat for the recommended amount of repetitions and switch arms.<br /> <br /> Variations:<br /> You can also do this using a rope instead of a dumbbell. <br /> Seated Triceps Press/
/ Cable Rope Overhead Triceps Extension/
/ Standing Overhead Barbell Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-triceps-extension
  
Shoulders		Dumbbell One-Arm Upright Row (not set)[3,15]41Intermediate0Pull1) Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. <br /> Tip:<br /> The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.<br /> 2) Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.<br /> 3) Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.<br /> 4) Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.<br /> 5) Repeat for the recommended amount of repetitions and switch arms.<br /> <br /> Caution:<br /> Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises. <br /> <br /> Variations:<br /> This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar, cables and exercise band. <br /> Upright Barbell Row/
/ Upright Cable Row		  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-upright-row
  
Quadriceps		Dumbbell Overhead Squat (not set)[6,8,9,11,1,2]41Intermediate0Push1) From a standing position, press a pair of dumbbells overhead by extending the elbows and flexing the shoulders. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position. <br /> 2) Descend into a squat by flexing your hips and knees. As you squat, keep your weight on your heels and push your knees out. Maintain proper curvature of your entire spine, from the lower back all the way up through your cervical spine. <br /> 3) Descend as far as your flexibility allows or until you have reached a full squat position. Avoid excessive forward lean, rounding your lumbar or thoracic spine, and keep the dumbbell in place throughout the exercise. <br /> 4) After a brief pause, return to the starting position by extending through the hips and knees. Repeat for the desired number of repetitions <br />   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-overhead-squat-
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