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 331-345 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Biceps		Flexor Incline Dumbbell Curls (not set)(not set)42Beginner0Pull1) Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.<br /> 2) Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.<br /> 3) Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. <br /> Tip:<br /> You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.<br /> 4) Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. <br /> Tip:<br /> Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.<br /> 5) As you inhale, slowly go back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Do not extend your arms totally as you could injure your elbows if you hyperextend them. Also, make sure that on the way down you move slowly to avoid injury.<br /> <br /> Variations:<br /> You can use cables for this movement as well.<br /> Incline Dumbbell Curl/
/ Incline Inner Biceps Curl		  http://www.bodybuilding.com/exercises/detail/view/name/flexor-incline-dumbbell-curls
  
Hamstrings		Floor Glute-Ham Raise (not set)[6,8]02Intermediate0Pull1) You can use a partner for this exercise or brace your feet under something stable.<br /> 2) Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.<br /> 3) Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.<br /> 4) Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.<br />  http://www.bodybuilding.com/exercises/detail/view/name/floor-glute-ham-raise
  
Triceps		Floor Press (not set)[4,1]21Intermediate0Push1) Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.<br /> 2) Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.<br /> 3) Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so. <br /> Board Press/
/ Dumbbell Floor Press/
/ Floor Press with Chains		  http://www.bodybuilding.com/exercises/detail/view/name/floor-press
  
Triceps		Floor Press with Chains (not set)[4,1]21Intermediate0Push1) Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.<br /> 2) Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks.<br /> 3) Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.<br /> 4) Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so. <br /> Board Press/
/ Floor Press		  http://www.bodybuilding.com/exercises/detail/view/name/floor-press-with-chains
  
Gluteus Maximus		Flutter Kicks (not set)[9]01Beginner0Pull1) On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.<br /> 2) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.<br /> 3) Start the movement by lifting the left leg higher than the right leg.<br /> 4) Then lower the left leg as you lift the right leg.<br /> 5) Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. <br /> Tip:<br /> You will breathe normally as you perform this movement.<br /> <br /> Variations:<br /> As you get more advanced you can use ankle weights.<br /> Leg Lift/
/ One-Legged Cable Kickback		  http://www.bodybuilding.com/exercises/detail/view/name/flutter-kicks
  
Calves		Foot-SMR ["Myofascial Release on Foot Arch"](not set)110Intermediate0Static1) This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position. <br /> 2) Press down firmly, rolling across the arch of your foot. Hold for 10-30 seconds, and then switch feet.<br />   http://www.bodybuilding.com/exercises/detail/view/name/foot-smr
  
Quadriceps		Football Up-Down (not set)[6,4,9,1,2]01Intermediate0None1) Start with your feet shoulder-width apart and arms bent at your sides. <br /> 2) Begin to quickly move your feet, as if you were running in place, while keeping your hands in front of you. Maintain this intensity for 5 seconds. <br /> 3) Next, drop down to the floor in a push up position, letting your abdomen come in contact with the floor. Quickly push up with your arms and bring your feet towards your body to get back up to the starting position. <br /> 4) Repeat for the recommended amount of repetitions or time. <br />  http://www.bodybuilding.com/exercises/detail/view/name/football-up-down
  
Quadriceps		Forward Band Walk (not set)[8,9]11Beginner0Push1) Position a band around your lower legs. The resistance can be applied closer to the knees for an easier movement or around the ankles or feet for a more advanced movement. <br /> 2) With the band in place, assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This is your starting position. <br /> 3) Staying low, take a slow, lengthy forward step. After completing the movement, follow with the opposite leg, stepping in front of the lead foot. Step slowly, resisting the band. Keep the feet shoulder-width apart to maintain band tension. <br /> 4) Continue to step forward in this manner to complete the set for the desired number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/forward-band-walk
  
Chest		Forward Drag with Press ["Sled Drag with Press"][6,8,9,14,1,2]111Intermediate0Push1) Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.<br /> 2) Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.<br />   http://www.bodybuilding.com/exercises/detail/view/name/forward-drag-with-press
  
Quadriceps		Frankenstein Squat ["Hands-Free Front Squat"][5,6,8,9]21Intermediate0Push1) This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.<br /> 2) Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don't round the thoracic spine. <br /> 3) Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.<br /> 4) Return to the upright position by driving through the front of the heel and extending the knees and hips.<br /> Front Squat (Clean Grip)  http://www.bodybuilding.com/exercises/detail/view/name/frankenstein-squat
  
Quadriceps		Freehand Jump Squat (not set)[6,8,9]01Intermediate0Push1) Cross your arms over your chest.<br /> 2) With your head up and your back straight, position your feet at shoulder width.<br /> 3) Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.<br /> 4) Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.<br /> 5) When you touch the floor again, immediately squat down and jump again.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Do not perform this movement if you have any knee or back injuries due to the impact involved. Also, make certain that your landings are controlled and that you land with your two feet straight (toes touching the floor first). The wrong landing can result in a sprained ligament.<br /> <br /> Variations:<br /> You can also perform this movement with a barbell resting on your shoulders or while holding dumbbells by your sides.<br /> Speed Squats/
/ Squats - With Bands		  http://www.bodybuilding.com/exercises/detail/view/name/freehand-jump-squat
  
Quadriceps		Frog Hops ["Prisoner Squat Jump"][6,8,9]01Intermediate0Push1) Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.<br /> 2) Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.<br />   http://www.bodybuilding.com/exercises/detail/view/name/frog-hops
  
Abdominals		Frog Sit-Ups (not set)(not set)02Intermediate0Pull1) Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.<br /> 2) Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.<br /> 3) Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). <br /> Tip:<br /> In this position your legs should create a diamond shape.<br /> 4) Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.<br /> 5) As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.<br /> 6) As you inhale, slowly lower back to the starting position.<br /> 7) Repeat for the recommended amount of repetitions.<br /> Janda Sit-Up  http://www.bodybuilding.com/exercises/detail/view/name/frog-sit-ups
  
Quadriceps		Front Barbell Squat ["Front Squats"][6,8,9]21Expert0Push1)This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.<br /> 2)Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.<br /> 3)Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (<br /> Note:<br /> For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).<br /> 4)Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. <br /> Tip:<br /> If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.<br /> 5)Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.<br /> 6)Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The front squat is a very safe exercise but only if performed properly. This version of the squat is better suited for advanced athletes.<br /> <br /> Variations:<br /> As previously mentioned, there are various stances that can be used depending on what you want to emphasize. You can also place a small block under the heels to improve balance.<br /> Hack Squat/
/ Barbell Full Squat/
/ Barbell Hack Squat		  http://www.bodybuilding.com/exercises/detail/view/name/front-barbell-squat
  
Quadriceps		Front Barbell Squat To A Bench (not set)[6,8,9]21Expert0Push1) This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.<br /> 2) Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.<br /> 3) Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (<br /> Note:<br /> For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).<br /> 4) Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until you touch the bench with your glutes. Inhale as you perform this portion of the movement. <br /> Tip:<br /> If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.<br /> 5) Begin to raise the bar as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The front squat is a very safe exercise but only if performed properly. This version of the squat is better suited for advanced athletes.<br /> <br /> Variations:<br /> As previously mentioned, there are various stances that can be used depending on what you want to emphasize. <br /> Barbell Full Squat/
/ Barbell Squat To A Bench/
/ Dumbbell Squat To A Bench		  http://www.bodybuilding.com/exercises/detail/view/name/front-barbell-squat-to-a-bench
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