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 301-315 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Triceps		Dumbbell Tricep Extension -Pronated Grip ["Dumbbell Skull Crusher"](not set)42Beginner0Push1) Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.<br /> 2) The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.<br /> 3) Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.<br /> 4) Then, exhale and use your triceps to return the weight to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-tricep-extension-pronated-grip
  
Abdominals		Dumbbell V-Sit Cross Jab (not set)[10,12,1,2]41Intermediate0Push1) Begin seated on your butt with your knees bent and feet on the ground. Lean your upper body back to form a 45-degree angle with the floor. Bring your feet off the ground so that your body resembles a "V" shape. <br /> 2) Grasp a dumbbell in each hand and hold tight to your chest with palms facing each other. This will be your starting position. <br /> 3) While keeping your core tight and maintaining your body's "V" position, quickly extend your left arm straight out (similar to a jab) and then bring it back to the starting position while simultaneously punching out with the right arm. <br /> 4) Your torso and legs may slightly rotate side to side opposite of your hands throughout the movement—this is okay. <br /> 5) A punch with each hand counts as one total repetition. Repeat for recommended number of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-v-sit-cross-jab
  
Abdominals		Dumbbell Vi-Sit Cross Jab (not set)[10,12,1,2]01Intermediate0Push1) Begin seated on your butt with your knees bent and feet on the ground. Lean your upper body back to form a 45-degree angle with the floor. Bring your feet off the ground so that your body resembles a "V" shape. <br /> 2) Grasp a dumbbell in each hand and hold tight to your chest with palms facing each other. This will be your starting position. <br /> 3) While keeping your core tight and maintaining your body's "V" position, quickly extend your left arm straight out (similar to a jab) and then bring it back to the starting position while simultaneously punching out with the right arm. <br /> 4) Your torso and legs may slightly rotate side to side opposite of your hands throughout the movement—this is okay. <br /> 5) A punch with each hand counts as one total repetition. Repeat for recommended number of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-vi-sit-cross-jab
  
Quadriceps		Dumbbell Walking Lunge (not set)[6,8,9]41Beginner0Push1) Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position. <br /> 2) Step forward with one 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 be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. <br /> 3) Drive through the heel of your lead foot and extend both knees to raise yourself back up. <br /> 4) Step forward with your rear foot, repeating the lunge on the opposite leg. <br />   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-walking-lunge
  
Lats		Dynamic Back Stretch (not set)(not set)00Beginner0Pull1) Stand with your feet shoulder width apart. This will be your starting position.<br /> 2) Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.<br />   http://www.bodybuilding.com/exercises/detail/view/name/dynamic-back-stretch
  
Chest		Dynamic Chest Stretch (not set)[12]00Beginner0Pull1) Stand with your hands together, arms extended directly in front of you. This will be your starting position.<br /> 2) Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerated clapping motion. Repeat 5-10 times, increasing speed as you do so. <br />   http://www.bodybuilding.com/exercises/detail/view/name/dynamic-chest-stretch
  
Shoulders		Elbow Circles (not set)[15]02Beginner0Pull1) Sit or stand with your feet slightly apart.<br /> 2) Place your hands on your shoulders with your elbows at shoulder level and pointing out.<br /> 3) Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.<br />   http://www.bodybuilding.com/exercises/detail/view/name/elbow-circles
  
Abdominals		Elbow to Knee (not set)(not set)01Beginner0Pull1) Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position. <br /> 2) Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee. <br /> 3) Return to the starting position and repeat the movement for the desired number of repetitions before switching sides. <br /> Ab Crunch Machine http://www.bodybuilding.com/exercises/detail/view/name/elbow-to-knee
  
Chest		Elbows Back (not set)[1]02Beginner0Static1) Stand up straight.<br /> 2) Place both hands on your lower back, fingers pointing downward and elbows out.<br /> 3) Then gently pull your elbows back aiming to touch them together.<br />   http://www.bodybuilding.com/exercises/detail/view/name/elbows-back
  
Quadriceps		Elevated Back Lunge (not set)[8,9]21Intermediate0Push1) Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.<br /> 2) Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.<br /> 3) Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.<br /> 4) Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating. <br />  http://www.bodybuilding.com/exercises/detail/view/name/elevated-back-lunge
  
Lats		Elevated Cable Rows (not set)[12,15]31Intermediate0Pull1) Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.<br /> 2) Place it on the seat of the cable row machine.<br /> 3) Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.<br /> 4) Lean over as you keep the natural alignment of your back and grab the V-bar handles.<br /> 5) With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.<br /> 6) Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Avoid swinging your torso back and forth as you can cause lower back injury by doing so. <br /> <br /> Variations:<br /> You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip). <br /> Chin-Up/
/ V-Bar Pulldown		  http://www.bodybuilding.com/exercises/detail/view/name/elevated-cable-rows
  
Quadriceps		Elliptical Trainer (not set)[6,8,9]100Intermediate0None1) To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.<br /> 2) The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.<br />   http://www.bodybuilding.com/exercises/detail/view/name/elliptical-trainer
  
Abdominals		Exercise Ball Crunch (not set)(not set)62Beginner0Pull1) Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).<br /> 2) Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.<br /> 3) With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.<br /> 4) As you inhale, go back to the starting position.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough on your hands learning how to balance yourself. Also, if balance is an issue I recommend having a spotter next to you and also placing each of your feet under a 100-lb dumbbell for added stability. As you get more advanced you can hold a dumbbell or a weight plate (held at arms length) on top of your chest. However, you have to be very careful when adding weight to this exercise, because if you add too much too quickly you could get a hernia.<br /> <br /> Variations:<br /> You can perform this exercise with a low pulley behind you with a rope attached on its end. In this manner you can go ahead and add resistance easier. For this variation, you will need to hold on to the sides of the rope throughout the movement. I like to bring my arms forward to the point that the upper arms are almost parallel to my torso and the lower arms are facing back holding the rope.<br /> Crunch - Hands Overhead  http://www.bodybuilding.com/exercises/detail/view/name/exercise-ball-crunch
  
Abdominals		Exercise Ball Pull-In ["Ab Pull-In"](not set)61Beginner0Pull1) Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.<br /> 2) Now place your lower shins on top of an exercise ball. <br /> Tip:<br /> At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.<br /> 3) While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.<br /> 4) Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> Decline Reverse Crunch/
/ Flat Bench Leg Pull-In/
/ Reverse Crunch		  http://www.bodybuilding.com/exercises/detail/view/name/exercise-ball-pull-in
  
Chest		Extended Range One-Arm Kettlebell Floor Press ["Single-Arm Floor Press"][1,2]91Beginner0Push1) Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.<br /> 2) Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.<br />   http://www.bodybuilding.com/exercises/detail/view/name/extended-range-one-arm-kettlebell-floor-press
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