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 526-540 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Biceps		Lying Cable Curl (not set)(not set)32Intermediate0Pull1) Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.<br /> 2) Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.<br /> 3) With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.<br /> 4) While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.<br /> 5) After a second squeeze at the top of the movement, slowly return to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also perform this exercise with exercise bands.<br /> Barbell Curl/
/ Dumbbell Bicep Curl/
/ Standing Biceps Cable Curl		  http://www.bodybuilding.com/exercises/detail/view/name/lying-cable-curl
  
Middle Back		Lying Cambered Barbell Row (not set)[3,10,15]22Beginner0Pull1) Place a cambered bar underneath an exercise bench.<br /> 2) Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.<br /> 3) As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.<br /> 4) After a second hold at the top, lower back down to the starting position slowly as you inhale.<br /> <br /> Variations:<br /> A regular barbell can be used, but a cambered barbell gives you a greater range of motion. You can also turn this into a rear delt movement by flaring the elbows out instead of keeping them close to your torso.<br /> Lying T-Bar Row  http://www.bodybuilding.com/exercises/detail/view/name/lying-cambered-barbell-row
  
Biceps		Lying Close-Grip Bar Curl On High Pulley (not set)(not set)32Beginner0Pull1) Place a flat bench in front of a high pulley or lat pulldown machine.<br /> 2) Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.<br /> 3) Lie on your back with your head over the end of the bench.<br /> 4) Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.<br /> 5) As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. <br /> Tip:<br /> As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.<br /> 6) Return to starting position slowly.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also curl down to above your head, rather than to your chin or use an E-Z Bar Attachment instead of a straight one.<br /> Cable Preacher Curl/
/ High Cable Curls		  http://www.bodybuilding.com/exercises/detail/view/name/lying-close-grip-bar-curl-on-high-pulley
  
Triceps		Lying Close-Grip Barbell Triceps Extension Behind The Head ["Skullcrusher"," Skull Crusher"](not set)22Intermediate0Push1) While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. <br /> Tip:<br /> If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.<br /> 2) Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and perpendicular to the floor. This will be your starting position. <br /> Tip:<br /> Keep your elbows in at all times.<br /> 3) As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.<br /> 4) As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. <br /> Tip:<br /> Again, only the forearms should move. The upper arms should remain stationary at all times.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> You can use dumbbells to make the exercise more challenging.<br /> Seated Triceps Press/
/ Cable Rope Overhead Triceps Extension/
/ Kneeling Cable Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/lying-close-grip-barbell-triceps-extension-behind-the-head
  
Triceps		Lying Close-Grip Barbell Triceps Press To Chin (not set)(not set)02Intermediate0Push1) While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. <br /> Tip:<br /> If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.<br /> 2) Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.<br /> 3) As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.<br /> 4) As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. <br /> Tip:<br /> Again, only the forearms should move. The upper arms should remain stationary at all times.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> You can use dumbbells to make the exercise more challenging.<br /> Lying Dumbbell Tricep Extension  http://www.bodybuilding.com/exercises/detail/view/name/lying-close-grip-barbell-triceps-press-to-chin
  
Adductors		Lying Crossover (not set)(not set)00Expert0Static1) Lie on your back with your legs extended. <br /> 2) Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position. <br /> 3) Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.<br /> 4) After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/lying-crossover
  
Triceps		Lying Dumbbell Tricep Extension (not set)[4,1]42Intermediate0Push1) Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.<br /> 2) As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.<br /> 3) At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This is an exercise that you need to be very careful with when selecting the weight. Too much weight with sloppy form and you could be looking at injured elbows. Also, if you suffer from elbow problems this exercise might be too harsh on your elbows, so you may need to look for a substitute such as a close-grip bench press.<br /> <br /> Variation:<br /> You can perform this exercise in an alternate fashion like alternate dumbbell curls.<br />   http://www.bodybuilding.com/exercises/detail/view/name/lying-dumbbell-tricep-extension
  
Neck		Lying Face Down Plate Neck Resistance (not set)(not set)112Intermediate0Pull1) Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. <br /> Tip:<br /> You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.<br /> 2) While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.<br /> 3) Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> As with all exercises, refrain from using any sort of sudden or jerking motions.<br /> <br /> Variation:<br /> You can opt to use no resistance at first.<br />   http://www.bodybuilding.com/exercises/detail/view/name/lying-face-down-plate-neck-resistance
  
Neck		Lying Face Up Plate Neck Resistance (not set)(not set)112Intermediate0Pull1) Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. <br /> Tip:<br /> You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.<br /> 2) While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.<br /> 3) Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> As with all exercises, refrain from using any sort of sudden or jerking motions.<br /> <br /> Variation:<br /> You can opt to use no resistance at first.<br />   http://www.bodybuilding.com/exercises/detail/view/name/lying-face-up-plate-neck-resistance
  
Gluteus Maximus		Lying Glute ["PNF Glute Stretch"][5]00Expert0Static1) Lie on your back with your partner kneeling beside you.<br /> 2) Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.<br /> 3) Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.<br /> 4) After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. 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-glute
  
Hamstrings		Lying Hamstring ["PNF Hamstring Stretch"][6]110Expert0Static1) Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position. <br /> 2) Have your partner push your leg toward your chest just far enough so you feel slight discomfort. Hold the stretch for 10 seconds. <br /> 3) After 10 seconds, actively push back against your partner's resistance for 6 seconds. <br /> 4) Then relax your leg, allowing your partner to gently push the leg towards your head. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching. Switch sides once complete. <br />   http://www.bodybuilding.com/exercises/detail/view/name/lying-hamstring
  
Biceps		Lying High Bench Barbell Curl (not set)(not set)22Intermediate0Pull1) Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). <br /> Tip:<br /> If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles. Your upper body should be positioned in a way that the upper chest is over the end of the bench and the barbell is hanging in front of you with the arms extended and perpendicular to the floor. This will be your starting position.<br /> 2) While keeping the elbows in and the upper arms stationary, curl the weight up in a semi-circular motion as you contract the biceps and exhale. Hold at the top of the movement for a second.<br /> 3) As you inhale, slowly go back to the starting position. <br /> Tip:<br /> Maintain full control of the weight at all times and avoid any swinging. Remember, only the forearms should move throughout the movement.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> If no tall bench is available you can opt for an adjustable bench and you can place it at an incline that allows you to have your arms fully extended without the bar touching the floor. <br /> You can also perform the exercise using dumbbells.<br /> Barbell Curls Lying Against An Incline/
/ Cable Preacher Curl/
/ Dumbbell Prone Incline Curl		  http://www.bodybuilding.com/exercises/detail/view/name/lying-high-bench-barbell-curl
  
Hamstrings		Lying Leg Curls ["Lying Hamstrings Curl"](not set)102Beginner0Pull1)Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). <br /> Tip:<br /> Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.<br /> 2)Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.<br /> 3)As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.<br /> 4)As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring injury.<br /> <br /> Variations:<br /> Since you have three foot positions you have in reality three exercises. The movement can also be performed with a dumbbell held in between your feet (a partner needs to place it properly). This latter exercise though is only suitable for advanced trainees. Finally, it is also possible to just use one leg at a time for better isolation.<br /> Seated Leg Curl  http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls
  
Quadriceps		Lying Machine Squat (not set)[6,8,9]101Intermediate0Push1) Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.<br /> 2) Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform. Make sure that the knees do not go past the toes. The angle created between the hamstrings and the calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below parallel). Your back and your head should be resting on the machine while your shoulders are pressed under the shoulder pads.<br /> 3) Place your hands by the handles and position your feet slightly pointing out at a shoulder width position. This will be your starting position.<br /> 4) While pressing with the balls of the feet as you breathe out, make your whole body erect as you squeeze the quads. Hold the contracted position for a second. <br /> Tip:<br /> Since you are starting below parallel, you can opt to use your hands to help you up by pressing on your thighs only on the first repetition.<br /> 5) Slowly squat down as you inhale but instead of going all the way down to the starting position, just stop once your thighs are parallel to the platform. The angle between your hamstrings and calves should be a 90-degree angle.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Keep your lower back and head pressed against the machine at all times.<br /> <br /> Variations:<br /> You can use a wide or close stance as well.<br /> Leg Press/
/ Hack Squat/
/ Smith Machine Squat		  http://www.bodybuilding.com/exercises/detail/view/name/lying-machine-squat
  
Shoulders		Lying One-Arm Lateral Raise (not set)(not set)42Intermediate0Pull1) While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.<br /> 2) Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.<br /> 3) Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. <br /> Tip:<br /> Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.<br /> 4) Slowly lower the dumbbell to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.<br /> Lying Rear Delt Raise/
/ Reverse Flyes		  http://www.bodybuilding.com/exercises/detail/view/name/lying-one-arm-lateral-raise
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