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 346-360 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Hamstrings		Front Box Jump (not set)[5,6,8,14]111Beginner0Push1) Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.<br /> 2) Perform a short squat in preparation for jumping, swinging your arms behind you.<br /> 3) Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.<br /> 4) Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time. <br /> Front Cone Hops (or hurdle hops)/
/ Weighted Jump Squat		  http://www.bodybuilding.com/exercises/detail/view/name/front-box-jump
  
Shoulders		Front Cable Raise (not set)(not set)32Beginner0Push1) Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.<br /> 2) Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.<br /> 3) While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.<br /> 4) Now as you inhale lower the arm back down slowly to the starting position.<br /> 5) Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.<br /> <br /> Variations:<br /> This exercise can be performed also with dumbbells or an exercise band.<br /> Front Dumbbell Raise/
/ Front Incline Dumbbell Raise/
/ Front Plate Raise		  http://www.bodybuilding.com/exercises/detail/view/name/front-cable-raise
  
Quadriceps		Front Cone Hops (or hurdle hops) (not set)[5,6,8,9]111Beginner0Push1) Set up a row of cones or other small barriers, placing them a few feet apart.<br /> 2) Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.<br /> 3) Begin by jumping with both feet over the first cone, swinging both arms as you jump. <br /> 4) Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.<br /> 5) Continue until you have jumped over all of the cones. <br />   http://www.bodybuilding.com/exercises/detail/view/name/front-cone-hops-or-hurdle-hops
  
Shoulders		Front Dumbbell Raise ["Alternating Front Raise"](not set)42Beginner0Push1)Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.<br /> 2)While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.<br /> 3)Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.<br /> 4)Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.<br /> <br /> Variations:<br /> This exercise can also be performed both arms at the same time. Also, you could use a barbell as well.<br /> Front Cable Raise/
/ Front Incline Dumbbell Raise/
/ Front Plate Raise		  http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise
  
Shoulders		Front Dumbbell Raise Using Towel (not set)[15]42Beginner0Push1) Roll up a small towel and grasp it by the ends. Encircle the towel around a dumbbell’s handle pressed up against the inner side of the upper plate, keeping your hands together to ensure the weight doesn’t slip through the loop. Let your arms hang down directly in front of you. This will be your starting position. <br /> 2) With your arms extended, do a front raise, bringing your hands up to about eye level in a smooth motion. Lower under control and repeat for reps. <br />  http://www.bodybuilding.com/exercises/detail/view/name/front-dumbbell-raise-using-towel
  
Shoulders		Front Incline Dumbbell Raise (not set)(not set)42Beginner0Push1) Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.<br /> 2) Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.<br /> 3) Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. <br /> Tip:<br /> Keep your head resting down against the bench and your legs on the floor at all times.<br /> 4) Lower the arms back to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use a barbell as well for this exercise.<br /> Front Dumbbell Raise/
/ Front Cable Raise/
/ Front Plate Raise		  http://www.bodybuilding.com/exercises/detail/view/name/front-incline-dumbbell-raise
  
Hamstrings		Front Leg Raises (not set)(not set)00Beginner0Pull1) Stand next to a chair or other support, holding on with one hand.<br /> 2) Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.<br />  http://www.bodybuilding.com/exercises/detail/view/name/front-leg-raises
  
Shoulders		Front Plate Raise (not set)(not set)112Intermediate0Push1) While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. <br /> Tip:<br /> The arms will remain in this position throughout the exercise. This will be your starting position.<br /> 2) Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. <br /> Tip:<br /> make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.<br /> 3) As you inhale, slowly lower the plate back down to the starting position.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use dumbbells, barbells, cables or exercise bands to perform this movement.<br /> Front Cable Raise/
/ Front Incline Dumbbell Raise		  http://www.bodybuilding.com/exercises/detail/view/name/front-plate-raise
  
Chest		Front Raise And Pullover (not set)[10,1,2]21Beginner0Pull1) Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.<br /> 2) Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.<br /> 3) Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.<br /> 4) Now return the barbell to the starting position by reversing the motion as you exhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use dumbbells also to perform this exercise.<br /> Bent-Arm Barbell Pullover/
/ Bent-Arm Dumbbell Pullover		  http://www.bodybuilding.com/exercises/detail/view/name/front-raise-and-pullover
  
Quadriceps		Front Squat (Bodybuilder) (not set)[8,9]21Intermediate0Push1) Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. <br /> 2) 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 parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control. <br /> 3) Push upward into the bar and push your hips forward to unrack. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. Keep a neutral neck and flat back. This will be your starting position. <br /> 4) 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 /> 5) Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position. Repeat for the recommended amount of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/front-squat-bodybuilder
  
Quadriceps		Front Squat (Clean Grip) (not set)[5,8,9]21Intermediate0Push1) To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position. <br /> 2) Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.<br /> 3) Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.<br /> 4) Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position. <br /> Frankenstein Squat http://www.bodybuilding.com/exercises/detail/view/name/front-squat-clean-grip
  
Quadriceps		Front Squat Push Press (not set)[5,12,1,15,2]21Intermediate0Push1) Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position. <br /> 2) Push upward into the bar and push your hips forward to unrack. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. Your triceps should remain parallel with the ground. Keep a neutral neck and flat back. This will be your starting position. <br /> 3) Descend into a squat by pushing your hips and butt back. 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 /> 4) As you prepare to ascend, push through your heels and begin to wrap your fingers tightly around the bar for a firm grip. <br /> 5) Begin pressing the bar up towards the ceiling as you begin squatting upwards, allowing your neck to hyperextend so that the bar has room to move. A final position will be one in which your arms are fully extended overhead and knees slightly bent, maintaining tight ness from head to toe. <br /> 6) Lower the bar 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/front-squat-push-press
  
Quadriceps		Front Squats With Two Kettlebells ["Kettlebell Front Squat"][6,8]91Intermediate0Push1) Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. <br /> 2) Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up. <br /> 3) Rise back up by driving through your heels and repeat.<br />   http://www.bodybuilding.com/exercises/detail/view/name/front-squats-with-two-kettlebells
  
Shoulders		Front Two-Dumbbell Raise (not set)(not set)42Beginner0Push1) Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.<br /> 2) While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.<br /> 3) As you inhale, lower the dumbbells back down slowly to the starting position.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can also be performed by alternating hands, meaning doing one repetition with the right arm, and then one with the left, back to the right, etc. Also, you could use a barbell as well.<br /> Front Dumbbell Raise/
/ Front Cable Raise/
/ Front Plate Raise		  http://www.bodybuilding.com/exercises/detail/view/name/front-two-dumbbell-raise
  
Quadriceps		Front-To-Back Squat With Belt (not set)[6,8,9]21Intermediate0Push1) This variation is a 1:1 ratio of a front squat right to into a back squat using a belt. <br /> 2) To step up for the front squat, place your pinkies on the ring of the barbell with your thumbs off of the smooth part. Bring your arms up under the bar while keeping your elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids. <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 /> 4) This variation is a 1:1 ratio of a front squat right to into a back squat using a belt. <br /> 5) Begin to 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 /> 6) 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. Perform the front squat for the recommended number of repetitions, rack the bar, and immediately set up for the back squat. <br /> 7) 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 and maintain a straight back. This will be your starting position. <br /> 8) Begin to lower the bar by bending the knees and sitting back with your hips 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. Inhale as you perform this portion of the movement. <br /> 9) Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position. Repeat for the recommended amount of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/front-to-back-squat-with-belt
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