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Showing 361-375 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Lats		Full Range-Of-Motion Lat Pulldown ["Cross-Pulley Pulldown"][3,12,1]31Intermediate0Pull1) Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.<br /> 2) Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.<br /> Wide-Grip Lat Pulldown/
/ V-Bar Pulldown		  http://www.bodybuilding.com/exercises/detail/view/name/full-range-of-motion-lat-pulldown
  
Lats		Gironda Sternum Chins (not set)[3,12]111Intermediate0Pull1) Grasp the pull-up bar with a shoulder width underhand grip.<br /> 2) Now hang with your arms fully extended and stick your chest out and lean back. <br /> Tip:<br /> You will be leaning back throughout the entire movement. This will be your starting position.<br /> 3) Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. <br /> Tip:<br /> At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.<br /> 4) Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. <br /> Tip:<br /> By the time you've completed this portion of the movement; your head will be parallel to the floor.<br /> 5) Slowly start going back to the starting position as you inhale.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this movement using a chin-assist machine if unable to do it without aid or have a spotter help you up. You can also use the pull-down machine instead even though due to the fact that the pull-down machine does not involve a lot of the stabilizer muscles needed for the chin-up, the exercise becomes less effective. Also, as you get more advanced, you can use a weight belt to increase resistance.<br /> Underhand Cable Pulldowns/
/ V-Bar Pullup		  http://www.bodybuilding.com/exercises/detail/view/name/gironda-sternum-chins
  
Gluteus Maximus		Glute Bridge Hamstring Walkout (not set)[9]02Beginner0Push1) Begin in a supine position on the floor. Bend both knees, placing your feet flat on the ground with your feet close to your glutes. This will be your starting position. <br /> 2) Initiate the exercise by extending the hips, driving your hips from the floor to perform a glute bridge. At the top of the motion, begin taking short, alternating steps. Continue until your legs are fully extended and your weight is supported on your heels. <br /> 3) Hold the walkout position briefly, and then alternate steps back in to return to the bridge position. Repeat for the desired number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/glute-bridge-hamstring-walkout
  
Hamstrings		Glute Ham Raise (not set)[6,8]101Intermediate0Pull1) Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.<br /> 2) Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright. <br /> 3) Return to the starting position, keeping your descent under control.<br />   http://www.bodybuilding.com/exercises/detail/view/name/glute-ham-raise
  
Gluteus Maximus		Glute Kickback (not set)[9]01Beginner0Push1) Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.<br /> 2) As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. <br /> Tip:<br /> At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.<br /> 3) Go back to the initial position as you inhale and now repeat with the left leg.<br /> 4) Continue to alternate legs until all of the recommended repetitions have been performed.<br /> <br /> Variations:<br /> For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.<br /> Leg Lift/
/ One-Legged Cable Kickback		  http://www.bodybuilding.com/exercises/detail/view/name/glute-kickback
  
Quadriceps		Goblet Squat ["Kettlebell Squat"][6,8,9,1]91Beginner0Push1) Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.<br /> 2) Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.<br /> 3) At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/goblet-squat
  
Hamstrings		Good Morning (not set)[5,8,11]21Intermediate0Push1) Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.<br /> 2) Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.<br /> 3) Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position. <br /> Band Good Morning/
/ Band Good Morning (Pull Through)/
/ Good Morning off Pins		  http://www.bodybuilding.com/exercises/detail/view/name/good-morning
  
Hamstrings		Good Morning off Pins ["Bottoms Up Good Morning"][5,8,11]21Intermediate0Push1) Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment. <br /> 2) Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight. Slowly lower the weight back to the pins returning to the starting position. <br /> Band Good Morning (Pull Through)/
/ Hanging Bar Good Morning		  http://www.bodybuilding.com/exercises/detail/view/name/good-morning-off-pins
  

Abdominals

Gorilla Chin/Crunch ["Gorilla Chin"," Gorilla Crunch"][3,10]01Intermediate0Pull1) Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.<br /> 2) Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.<br /> 3) As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. <br /> Tip:<br /> When you get to this point you should also be finishing the crunch at the same time.<br /> 4) Slowly start to inhale as you return to the starting position.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also add resistance by holding a dumbbell or medicine ball between your feet but this should only be done by the most advanced athletes. Alternatively, when you are very advanced you can also try the one-arm version where you grasp your wrist with your free hand and you work the obliques more.<br /> Hanging Pikehttp://www.bodybuilding.com/exercises/detail/view/name/gorilla-chincrunch
  
Adductors		Groin and Back Stretch (not set)(not set)01Intermediate0Static1) Sit on the floor with your knees bent and feet together. <br /> 2) Interlock your fingers behind your head. This will be your starting position.<br /> 3) Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/groin-and-back-stretch
  
Adductors		Groiners (not set)(not set)01Intermediate0Pull1) Begin in a pushup position on the floor. This will be your starting position.<br /> 2) Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so. <br /> 3) Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/groiners-
  
Quadriceps		Hack Squat ["Hack Squats"][6,8,9]101Beginner0Push1)Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.<br /> 2)Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. <br /> Tip:<br /> Keep your head up at all times and also maintain the back on the pad at all times.<br /> 3)Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).<br /> 4)Now straighten your legs without locking the knees. 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 /> 5)Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). 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 /> 6)Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.<br /> 7)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> All foot variations discussed in the foot positioning section apply.<br /> Barbell Full Squat/
/ Barbell Hack Squat		  http://www.bodybuilding.com/exercises/detail/view/name/hack-squat
  
Shoulders		Half-kneeling Dumbbell Shoulder Press (not set)[2]41Intermediate0Push1) Select an appropriate load and adopt a half-kneeling position on the floor. Your right knee should be down, and your left knee up; take the weight with your right hand. Clean the dumbbell to your shoulder, using both hands if necessary. You should start with a neutral grip, with the palm in. Keep your head up, shoulders back, and your spine neutral. This will be your starting position. <br /> 2) Initiate the movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head. Pause at the top of the motion before reversing the movement to return to the starting position. <br /> 3) Complete the desired number of repetitions before switching to the opposite side. <br /> Alternating Cable Shoulder Press  http://www.bodybuilding.com/exercises/detail/view/name/half-kneeling-dumbbell-shoulder-press
  
Biceps		Hammer Curls ["Neutral Grip Biceps Curl"](not set)42Beginner0Pull1) Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.<br /> 2) The palms of the hands should be facing your torso. This will be your starting position.<br /> 3) Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.<br /> 4) After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.<br /> 5) 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 /> Alternate Hammer Curl/
/ Cross Body Hammer Curl/
/ Preacher Hammer Dumbbell Curl		  http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls
  
Chest		Hammer Grip Incline DB Bench Press ["Neutral Incline Dumbbell Press"][1,2]41Beginner0Push1) Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.<br /> 2) By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.<br /> 3) Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.<br /> 4) Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.<br /> 5) As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. <br /> Tip:<br /> It should take at least twice as long to go down than to come up.<br /> 6) Repeat the movement for the prescribed amount of repetitions.<br /> 7) When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.<br /> <br /> Variations:<br /> You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of this exercise is to perform it with the palms of the hands facing forward (which is the traditional manner). 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 />   http://www.bodybuilding.com/exercises/detail/view/name/hammer-grip-incline-db-bench-press
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