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 31-45 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Lats		Around The World Pull-Up (not set)[3,12]111Expert0Pull1) With a grip well outside shoulder width, hang freely from an overhead bar as you would doing a pull-up. This will be your starting position. <br /> 2) Instead of pulling yourself directly up to the bar, contract your lats to instead go in a counter-clockwise direction, pulling yourself partway up to the right side and continue going upward as you move back toward the center of the bar. Here your chin should meet the bar at the apex of the move. <br /> 3) Continue in a circular motion until you are back to the center, reaching full arm extension. <br /> 4) Complete for the designated number of reps in the same counter-clockwise motion. Because of the asymmetrical motion you’ll repeat the move for the same number of reps going in a clockwise direction as well. <br />  http://www.bodybuilding.com/exercises/detail/view/name/around-the-world-pull-up
  
Chest		Around The Worlds (not set)[1]41Intermediate0Push1)Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. <br /> Tip:<br /> Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.<br /> 2)Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.<br /> 3)Reverse the movement to return the weight to the starting position as you exhale. <br /> <br /> Variations:<br /> None<br /> Dumbbell Flyes/
/ Incline Dumbbell Flyes - With A Twist		  http://www.bodybuilding.com/exercises/detail/view/name/around-the-worlds
  
Lats		Assisted Chin-Up (not set)[3,12]11Beginner0Pull1) Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an underhand grip, about shoulder-width apart, and hang at full arm extension. This is your start position. <br /> 2) Keeping your body straight, contract your biceps and lats to pull yourself up as high as you can, driving your elbows down. <br /> 3) Slowly release to full arm extension. Repeat for the required number of repetitions and safely dismount from the apparatus. <br />   http://www.bodybuilding.com/exercises/detail/view/name/assisted-chin-up
  
Lower Back		Atlas Stone Trainer (not set)[3,7,8,9,14]111Intermediate0Pull1)This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe.<br /> 2) Begin by loading the desired weight onto the bar. Straddle the weight, wrapping your arms around the implement, bending at the hips.<br /> 3) Begin by pulling the weight up past the knees, extending through the hips. As the weight clears the knees, it can be lapped by resting it on your thighs and sitting back, hugging it tightly to your chest. <br /> 4)Finish the movement by extending through your hips and knees to raise the weight as high as possible. The weight can be returned to the lap or to the ground for successive repetitions.<br /> Atlas Stones http://www.bodybuilding.com/exercises/detail/view/name/atlas-stone-trainer
  
Lower Back		Atlas Stones (not set)[5,16,3,6,7,8,9,12,14,15]111Expert1Pull1)Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.<br /> 2) Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.<br /> 3) As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs. <br /> 4)Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible. <br /> Atlas Stone Trainer http://www.bodybuilding.com/exercises/detail/view/name/atlas-stones
  
Shoulders		Axle Clean And Press ["Continental clean"][8,9,11,12,14,15,2]21Expert0Push1) Assume a shoulder-width stance, with knees inside the arms. <br /> 2) While keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a mixed grip that is slightly wider than shoulder width. The bar should be close to the shins with the shoulders over or slightly ahead of the bar. This will be your starting position. <br /> 3) Extend the knees to raise the weight, keeping the angle of the back constant. Continue to lift the bar straight up, while keeping it close to your body. <br /> 4) As the bar passes the knee, extend at the ankles, knees, and hips forcefully similar to a jumping motion. As you do so, continue to guide to bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out. <br /> 5) At maximum elevation lean back and rest the bar on your torso. Switch your grip to a double overhand, and hitch the weight onto the front of the shoulders. Without moving your feet, press the bar overhead by extending the elbows. <br /> 6) Return the bar to the floor under control. <br /> Clean and Press  http://www.bodybuilding.com/exercises/detail/view/name/axle-clean-and-press
  
Lower Back		Axle Deadlift ["Thick Bar Deadlift"][7,8,9,12,14,15]111Intermediate1Pull1)Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.<br /> 2) With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.<br /> 3) After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.<br /> 4) Lower the bar by bending at the hips and guiding it to the floor.<br />   http://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift
  
Shoulders		Back Flyes - With Bands ["back flies"," rear delt fly"," rear delt flyes"," rear delt flies"][12,2]11Beginner0Pull1)Run a band around a stationary post like that of a squat rack.<br /> 2)Grab the band by the handles and stand back so that the tension in the band rises.<br /> 3)Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.<br /> 4)As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.<br /> 5)After a pause, go back to the original position as you inhale.<br /> 6)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise on a rear delt machine as well or using a pulley machine.<br /> Cable Rope Rear-Delt Rows/
/ Dumbbell Lying Rear Lateral Raise		  http://www.bodybuilding.com/exercises/detail/view/name/back-flyes-with-bands
  

Traps

Back Widow (not set)["12"]00Beginner0None<iframe width="560" height="315" src="https://www.youtube.com/embed/mjnseqLiVXM" frameborder="0" allowfullscreen></iframe>https://www.youtube.com/watch?v=mjnseqLiVXM
  
Quadriceps		Backward Drag ["backward sled drag"][6,7,8,9,11]111Beginner0Pull1)Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.<br /> 2) Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible. <br /> Sled Drag - Harness  http://www.bodybuilding.com/exercises/detail/view/name/backward-drag
  
Shoulders		Backward Medicine Ball Throw (not set)(not set)71Beginner0Push1)This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.<br /> 2) Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.<br /> 3) Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.<br /> 4) Your partner can then roll the ball back to you. Repeat for the desired number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/backward-medicine-ball-throw
  
Calves		Balance Board (not set)[9,14]111Beginner0None<br /> Note:<br /> This exercise is designed to increase balance.<br /> 1)Place a balance board in front of you.<br /> 2)Stand up on it and try to balance yourself.<br /> 3)Hold the balance for as long as desired.<br /> <br /> Caution:<br /> If your balance is poor, start out with one of the less challenging boards.<br /> <br /> Variations:<br /> You can perform this exercise using various types of balance boards. Some are more challenging than others.<br /> Ankle Circles  http://www.bodybuilding.com/exercises/detail/view/name/balance-board
  
Hamstrings		Ball Leg Curl ["hamstring curl"," physioball leg curl"," stability ball leg curl"][6,8]62Beginner0Pull1) Begin on the floor laying on your back with your feet on top of the ball.<br /> 2) Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.<br /> 3) Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.<br /> 4) Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.<br /> 5) After a brief pause, return to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/ball-leg-curl
  
Lats		Band Assisted Pull-Up (not set)[5,7,12]111Beginner0None1)Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance. <br /> 2)Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.<br /> 3) Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.<br /> 4) After a brief pause, return to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/band-assisted-pull-up
  
Hamstrings		Band Good Morning (not set)[8,11]11Beginner0Pull1)Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. </il> <br /> 2)Keeping your legs straight, extend through the hips to come to a near vertical position. <br /> 3)Ensure that you do not round your back as you go down back to the starting position.<br /> Band Good Morning (Pull Through)/
/ Good Morning		  http://www.bodybuilding.com/exercises/detail/view/name/band-good-morning
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