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Showing 406-420 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Lower Back		Hyperextensions With No Hyperextension Bench (not set)[8,9]01Intermediate0Pull1) With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. <br /> Tip:<br /> Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.<br /> 2) With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. <br /> Tip:<br /> You can also hold a weight plate for extra resistance in front of you under your crossed arms.<br /> 3) Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever comes first). <br /> Tip:<br /> Never round the back as you perform this exercise.<br /> 4) Slowly raise your torso back to the initial position as you exhale. <br /> Tip:<br /> Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can also be performed using a hyperextension bench. Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.<br /> Hyperextensions (Back Extensions)/
/ Weighted Ball Hyperextension		  http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench
  
Quadriceps		Ice Skater (not set)[6,8,9]01Beginner0Push1) Begin in a standing position with your feet shoulder-width apart. You should be looking directly forward, with your chest up, knees and hips unlocked, and your back straight. This will be your starting position. <br /> 2) Begin the exercise by jumping to the right with a slight bend in your knees. <br /> 3) Next, in the same motion, reach down and toward the outside of your right foot with your left hand. Perform this same movement on the opposite side. <br /> 4) Repeat this movement for the desired number of reps. <br />   http://www.bodybuilding.com/exercises/detail/view/name/ice-skater
  
Adductors		Iliotibial Tract-SMR ["Myofascial Release IT Band"," Foam Roll Iliotibial Band"](not set)82Intermediate0Static1) Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.<br /> 2) Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.<br /> 3) Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.<br />   http://www.bodybuilding.com/exercises/detail/view/name/iliotibial-tract-smr
  
Hamstrings		Inchworm (not set)(not set)01Beginner0None1) Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.<br /> 2) Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.<br /> 3) Keep going until your body is parallel to the ground in a pushup position.<br /> 4) Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.<br /> 5) Continue walking until your feet are by hour hands, keeping your legs straight as you do so. <br />   http://www.bodybuilding.com/exercises/detail/view/name/inchworm
  
Triceps		Incline Barbell Triceps Extension ["Incline Barbell Skull Crusher"][7]22Intermediate0Push1) Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.<br /> 2) Lie back on an incline bench set at any angle between 45-75-degrees.<br /> 3) Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.<br /> 4) Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. <br /> Tip:<br /> Keep your upper arms stationary and close to your head at all times. Only the forearms should move.<br /> 5) Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> Can also be done with an e-z bar, with two dumbbells (using a pronated or supinated grip), seated or standing or with two dumbbells and your palms facing in.<br /> Cable Incline Triceps Extension/
/ Low Cable Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/incline-barbell-triceps-extension
  
Middle Back		Incline Bench Pull ["Chest Supported Row"][10,1]22Beginner0Pull1) Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.<br /> 2) Let the arms hang to your sides fully extended as they point to the floor.<br /> 3) Turn the wrists until your hands have a pronated (palms down) grip.<br /> 4) Now flare the elbows out. This will be your starting position.<br /> 5) As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. <br /> Tip:<br /> The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.<br /> 6) Slowly go back down to the starting position as you breathe in.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this same movement but with a neutral grip (palms facing each other). You can also use a barbell.<br /> Lying Cambered Barbell Row/
/ Lying T-Bar Row		  http://www.bodybuilding.com/exercises/detail/view/name/incline-bench-pull
  
Chest		Incline Cable Chest Press ["Incline Cable Elevators"][1,2]31Beginner0Push1) Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position. <br /> 2) Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement. <br /> 3) After pausing at full extension, return to the starting position, keeping tension on the cables. <br /> Incline Dumbbell Bench With Palms Facing In http://www.bodybuilding.com/exercises/detail/view/name/incline-cable-chest-press
  
Chest		Incline Cable Flye (not set)[1]32Intermediate0Push1) To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).<br /> 2) Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.<br /> 3) With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.<br /> 4) With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. <br /> Tip:<br /> Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.<br /> 5) Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. <br /> Tip:<br /> Make sure to use the same arc of motion used to lower the weights.<br /> 6) Repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variation:<br /> You can vary the angle of the bench in order to target the upper chest at slightly different angles.<br /> Incline Dumbbell Flyes/
/ Incline Dumbbell Flyes - With A Twist		  http://www.bodybuilding.com/exercises/detail/view/name/incline-cable-flye
  
Chest		Incline Dumbbell Bench With Palms Facing In ["Neutral Incline Dumbbell Bench 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/incline-dumbbell-bench-with-palms-facing-in
  
Biceps		Incline Dumbbell Curl ["Incline Dumbbell Curls"](not set)42Beginner0Pull1) Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.<br /> 2) While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.<br /> 3) Slowly begin to bring the dumbbells back to starting position as your breathe in.<br /> 4) Repeat for the recommended amount of repetitions.<br /> Incline Inner Biceps Curl  http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-curl
  
Chest		Incline Dumbbell Flyes ["Incline Bench Flyes"][1]41Beginner0Push1) Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.<br /> 2) Extend your arms above you with a slight bend at the elbows.<br /> 3) Now rotate the wrists so that the palms of your hands are facing you. <br /> Tip:<br /> The pinky fingers should be next to each other. This will be your starting position.<br /> 4) As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. <br /> Tip:<br /> At the end of the movement the arms will be by your side with the palms facing the ceiling.<br /> 5) As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. <br /> Tip:<br /> Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform regular flyes and also twisting flyes where your initial position starts with the thumbs facing each other instead of the pinky.<br />   http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-flyes
  
Chest		Incline Dumbbell Flyes - With A Twist ["Supinating Incline Dumbbell Flyes"][1]41Beginner0Push1) Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.<br /> 2) Extend your arms above you with a slight bend at the elbows.<br /> 3) Now rotate the wrists so that the palms of your hands are facing you. <br /> Tip:<br /> The pinky fingers should be next to each other. This will be your starting position.<br /> 4) As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. <br /> Tip:<br /> At the end of the movement the arms will be by your side with the palms facing the ceiling.<br /> 5) As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. <br /> Tip:<br /> Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform regular flyes and also twisting flyes where your initial position starts with the thumbs facing each other instead of the pinky.<br /> Incline Cable Flye/
/ Incline Dumbbell Flyes		  http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-flyes-with-a-twist
  
Chest		Incline Dumbbell Press (not set)[1,2]41Beginner0Push1) Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.<br /> 2) Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.<br /> 3) Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.<br /> 4) Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.<br /> 5) Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.<br /> 6) Repeat the movement for the prescribed amount of repetitions.<br /> 7) When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.<br /> <br /> Variations:<br /> You can use several angles on the incline bench if the bench you are using is adjustable.<br /> Another variation of this exercise is to perform it with the palms of the hands facing each other.<br /> 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/incline-dumbbell-press
  
Chest		Incline Dumbbell Press Reverse-Grip (not set)[1,2]41Intermediate0Push1) Lay on an incline bench holding a dumbbell in each hand. Begin with your arms extended above your torso with a supinated grip. <br /> 2) Your back should be arched, feet driving through the ground, and lats tight. This will be your starting position. <br /> 3) Lower the weights to your chest by flexing the elbows. <br /> 4) After a brief pause, return the weights to the starting position by extending the elbows <br />   http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press-reverse-grip
  
Biceps		Incline Hammer Curls (not set)(not set)42Beginner0Pull1) Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.<br /> 2) Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary.<br /> 3) Continue to the top of the movement and pause, then slowly return to the start position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/incline-hammer-curls
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