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 511-525 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Hamstrings		Linear 3-Part Start Technique (not set)[6,14]01Beginner0Push1) This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.<br /> 2) Place your right hand onto the line, and thing bring your nose close to your left knee. <br /> 3) Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.<br /> 4) Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.<br />  http://www.bodybuilding.com/exercises/detail/view/name/linear-3-part-start-technique
  
Hamstrings		Linear Acceleration Wall Drill (not set)[6,8,14]01Beginner0None1) Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.<br /> 2) Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.<br /> 3) Switch legs, raising the opposite knee, and then attacking the ground straight down.<br /> 4) Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can. <br />  http://www.bodybuilding.com/exercises/detail/view/name/linear-acceleration-wall-drill
  
Quadriceps		Linear Depth Jump (not set)[6,8,9]111Intermediate0Push1) You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.<br /> 2) To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.<br /> 3) Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.<br /> 4) Land softly, asborbing the impact through the legs.<br />  http://www.bodybuilding.com/exercises/detail/view/name/linear-depth-jump
  
Shoulders		Log Lift ["Log Clean And Press"][5,4,8,9,11,12,14,15,2]111Intermediate1Push1) Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean. <br /> 2) Push your head back and look up, creating a shelf on your chest to rest the log. Begin the press by dipping, flexing slightly through the knees and reversing the motion. This push press will generate momentum to start the log moving vertically. Continue by extending through the elbows to press the log above your head. There are no strict rules on form, so use whatever techniques you are most efficient with. As the log is pressed, ensure that you push your head through on each repetition, looking forward.<br /> 3) Repeat as many times as possible. Attempt to control the descent of the log as it is returned to the ground. <br /> Push Press http://www.bodybuilding.com/exercises/detail/view/name/log-lift
  
Lats		London Bridges (not set)[3,7,12]111Intermediate0Pull1) Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized. <br /> 2) Stand on the bar, using the rope to balance yourself. This will be your starting position. <br /> 3) Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground. <br /> 4) Keeping your body straight, reverse the motion, going hand over hand back to the starting position. <br /> Kneeling High Pulley Row http://www.bodybuilding.com/exercises/detail/view/name/london-bridges
  
Quadriceps		Looking At Ceiling ["Kneeling Quad Stretch"](not set)02Beginner0Static1) Kneel on the floor, holding your heels with both hands.<br /> 2) Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.<br />   http://www.bodybuilding.com/exercises/detail/view/name/looking-at-ceiling
  
Chest		Low Cable Crossover (not set)[1]32Beginner0Push1) To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand. <br /> 2) Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position. <br /> 3) With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up. <br /> 4) Return your arms back to the starting position after a brief pause. <br /> Dumbbell Flyes/
/ Butterfly		 http://www.bodybuilding.com/exercises/detail/view/name/low-cable-crossover
  
Triceps		Low Cable Triceps Extension ["Low Cable Tricep Extension"](not set)32Beginner0Push1) Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.<br /> 2) Grab the outside of the rope ends with your palms facing each other (neutral grip).<br /> 3) Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. <br /> Tip:<br /> Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.<br /> 4) As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.<br /> 5) As you breathe in slowly return to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform the same movement using a flat bench and exercise bands or a low pulley that is set at the same level as your head is.<br /> Cable Lying Triceps Extension/
/ Decline Dumbbell Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/low-cable-triceps-extension
  
Shoulders		Low Pulley Row To Neck ["Face Pull"][3,12,15]31Beginner0Pull1) Sit on a low pulley row machine with a rope attachment.<br /> 2) Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. <br /> Tip:<br /> Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.<br /> 3) While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. <br /> Tip:<br /> Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.<br /> 4) After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. <br /> Tip:<br /> Again, during no part of the movement should the torso move.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> You can use a straight bar attachment as well or a bench and exercise bands.<br /> Barbell Rear Delt Row/
/ Cable Rope Rear-Delt Rows		  http://www.bodybuilding.com/exercises/detail/view/name/low-pulley-row-to-neck
  

Chest

Low to high cable fly ["Low Pulley Cable Fly"]["3"]32Beginner0Pull  https://www.youtube.com/watch?v=M1N804yWA-8
  
Abdominals		Lower Back Curl (not set)(not set)00Beginner0Static1) Lie on your stomach with your arms out to your sides. This will be your starting position.<br /> 2) Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/lower-back-curl
  
Lower Back		Lower Back-SMR ["Foam Roll Erector Spinae"," Lower Back Myofascial Release"](not set)80Beginner0Static1) In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.<br /> 2) Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/lower-back-smr
  
Hamstrings		Lunge Pass Through (not set)[6,8,14]91Intermediate0Push1) Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position. <br /> 2) Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground. <br /> 3) As you lunge, pass the kettlebell under your front leg to your opposite hand. <br /> 4) Pressing through the heel of your foot, return to the starting position. <br /> 5) Repeat the movement for the recommended amount of repetitions, alternating legs. <br />  http://www.bodybuilding.com/exercises/detail/view/name/lunge-pass-through
  
Quadriceps		Lunge Sprint (not set)[6,8,9]101Intermediate0Push1) Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position. <br /> 2) Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so. <br /> 3) At the bottom of the descent, immediately reverse direction. Explosively drive through the heel of your front foot with light pressure from your back foot. Jump up and reverse the position of your legs. <br /> 4) Repeat for the recommended amount of repetitions. <br /> Split Squat with Dumbbells/
/ Split Squats		 http://www.bodybuilding.com/exercises/detail/view/name/lunge-sprint
  
Adductors		Lying Bent Leg Groin (not set)(not set)110Expert0Static1) Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position.<br /> 2) Attempt to squeeze your knees together, while your partner prevents any movement from occurring. <br /> 3) After 10-20 seconds, relax your muscles as your partner gently pushes your knees towards the floor. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.<br />   http://www.bodybuilding.com/exercises/detail/view/name/lying-bent-leg-groin
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