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 541-555 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Quadriceps		Lying Prone Quadriceps (not set)(not set)00Expert0None1) Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. <br /> 2) Have your partner kneel on your right side and place one hand on your lower back or glutes. His/her other hand should grasp your ankle or knee and push your shin toward your butt. You should feel a stretch in your quadriceps. <br /> 3) After 10 seconds, try to push foot back toward the ground against your partner's resistance and hold for 6 seconds. <br /> 4) Following this 6-second contraction, relax and allow your partner to stretch your quads for another 30 seconds. (If you want, try contracting your hamstrings for greater ROM gains.) <br /> 5) Repeat with other leg. <br />  http://www.bodybuilding.com/exercises/detail/view/name/lying-prone-quadriceps
  
Shoulders		Lying Rear Delt Raise (not set)(not set)42Intermediate0Pull1) While holding a dumbbell in each hand, lay with your chest down on a flat bench.<br /> 2) Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.<br /> 3) Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. <br /> Tip:<br /> Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.<br /> 4) Slowly lower the dumbbells to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions and then switch to the other arm.<br /> <br /> Variations:<br /> You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.<br />   http://www.bodybuilding.com/exercises/detail/view/name/lying-rear-delt-raise
  
Biceps		Lying Supine Dumbbell Curl (not set)(not set)42Beginner0Pull1) Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.<br /> 2) Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).<br /> 3) While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go. Once you cannot go down any further, lock your upper arms in that position and that will be your starting position.<br /> 4) As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the hands face up. Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a second. <br /> Tip:<br /> Only the forearms should move. Upper arms should remain stationary and elbows should stay in throughout the movement.<br /> 5) Return back to the starting position very slowly.<br /> <br /> Caution:<br /> It is very important to use a weight that you can control throughout the movement and also to start with a slight bend in your elbows. It is very easy to injure the biceps tendon if improper form and or too much weight is used.<br />   http://www.bodybuilding.com/exercises/detail/view/name/lying-supine-dumbbell-curl
  
Middle Back		Lying T-Bar Row ["Chest Supported Row"][3,10]101Intermediate0Pull1) Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. <br /> Tip:<br /> In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.<br /> 2) Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.<br /> 3) Lift the bar off the rack and extend your arms in front of you. This will be your starting position.<br /> 4) As you exhale slowly pull the weight up and squeeze your back at the top of the movement. <br /> Tip:<br /> Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.<br /> 5) After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> Incline Bench Pull/
/ Lying Cambered Barbell Row		  http://www.bodybuilding.com/exercises/detail/view/name/lying-t-bar-row
  
Triceps		Lying Triceps Press ["Skullcrusher"," lying triceps extension"](not set)02Intermediate0Push1) Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.<br /> 2) Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. <br /> Tip:<br /> The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.<br /> 3) As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.<br /> 4) At that point, use the triceps to bring the weight back up to the starting position as you breathe out.<br /> 5) 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. 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.<br /> <br /> Variations:<br /> <br /> 1) There are a few variations of this exercise. You can perform it on a decline bench as opposed to a flat bench.<br /> 2) You can also perform it using dumbbells in which case the palms of the hands will be facing each other as opposed to facing forward.<br /> 3) Also, you can try to do it using a revere grip (palms facing you) but this variation seems to strain my wrists.<br /> Cable Incline Triceps Extension/
/ Decline Dumbbell Triceps Extension/
/ One Arm Pronated Dumbbell Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/lying-triceps-press
  
Chest		Machine Bench Press ["Chest Press"][1,2]101Beginner0Push1) Sit down on the Chest Press Machine and select the weight.<br /> 2) Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.<br /> 3) Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. <br /> Tip:<br /> Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.<br /> 4) Now bring the handles back towards you as you breathe in.<br /> 5) Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.<br /> 6) Repeat for the recommended amount of reps.<br /> 7) When finished step on the lever again and slowly get the handles back to their original place.<br /> <br /> Variations:<br /> You can use free weights (barbells and dumbbells) to perform this exercise on a regular bench. Alternatively, you can use the pulley machine as well.<br /> Dumbbell Bench Press  http://www.bodybuilding.com/exercises/detail/view/name/machine-bench-press
  
Biceps		Machine Bicep Curl ["Biceps Curl"](not set)102Beginner0Pull1) Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.<br /> 2) Perform the movement by flexing the elbow, pulling your lower arm towards your upper arm. <br /> 3) Pause at the top of the movement, and then slowly return the weight to the starting position.<br /> 4) Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked. <br />   http://www.bodybuilding.com/exercises/detail/view/name/machine-bicep-curl
  
Shoulders		Machine Lateral Raise (not set)(not set)102Beginner0Push1) Adjust the machine and select an appropriate load. Seat yourself facing the machine with the base of your upper arm against the pad. <br /> 2) Maintain a neutral spine with your chest up and head looking forward. This will be your starting position. <br /> 3) Initiate the movement by moving your upper arms laterally, away from the midline of the body. Continue until your upper arms are parallel to the floor. <br /> 4) Pause briefly, and then return to the starting position. <br /> One-Arm Side Laterals/
/ Seated Side Lateral Raise		  http://www.bodybuilding.com/exercises/detail/view/name/machine-lateral-raise
  
Biceps		Machine Preacher Curls ["Machine Biceps Curls"," Preacher Curl"](not set)102Beginner0Pull1) Sit down on the Preacher Curl Machine and select the weight.<br /> 2) Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). <br /> Tip:<br /> Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.<br /> 3) Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. <br /> Tip:<br /> Only the forearms should move. The upper arms should remain stationary and on the pad at all times.<br /> 4) Lower the handles slowly back to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use free weights (barbells and dumbbells) to perform this exercise on a preacher bench. Alternatively, you can use the pulley machine as well in conjunction with a preacher bench.<br /> Barbell Curls Lying Against An Incline/
/ Cable Preacher Curl/
/ One Arm Dumbbell Preacher Curl		  http://www.bodybuilding.com/exercises/detail/view/name/machine-preacher-curls
  
Shoulders		Machine Shoulder (Military) Press ["Shoulder Press"," Overhead Press"][2]101Beginner0Push1) Sit down on the Shoulder Press Machine and select the weight.<br /> 2) Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.<br /> 3) Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.<br /> 4) Lower the handles slowly back to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use free weights (barbells and dumbbells) to perform this exercise on a military bench.<br /> Dumbbell Shoulder Press/
/ Barbell Shoulder Press/
/ Smith Machine Overhead Shoulder Press		  http://www.bodybuilding.com/exercises/detail/view/name/machine-shoulder-military-press
  
Quadriceps		Machine Squat (not set)[6,8,9]101Intermediate0Push1) Adjust the weight to an appropriate load for your training. <br /> 2) With a shoulder-width stance, squat under the shoulder pads and adjust the machine to the appropriate height. Move to a standing position with your back slightly arched, chest up, and head looking forward. This will be your starting position. <br /> 3) Lower your torso by flexing the hips and the knees. <br /> 4) Continue until you are below parallel, and then reverse direction by extending the hips and the knees. <br /> Leg Press/
/ Lying Machine Squat/
/ Smith Machine Squat		 http://www.bodybuilding.com/exercises/detail/view/name/machine-squat
  
Triceps		Machine Triceps Extension (not set)(not set)102Beginner0Push1) Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.<br /> 2) Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.<br /> 3) Pause at the completion of the movement, and then slowly return the weight to the starting position.<br /> 4) Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked. <br />   http://www.bodybuilding.com/exercises/detail/view/name/machine-triceps-extension
  
Lats		Machine-Assisted Pull-Up (not set)[3,12]101Beginner0Pull1) 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 overhand grip just outside shoulder width and hang at full arm extension. This is your start position. <br /> 2) Keeping your body straight, contract your 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 reps and safely dismount from the apparatus. <br />   http://www.bodybuilding.com/exercises/detail/view/name/machine-assisted-pull-up
  
Middle Back		Man Maker (not set)[3,2]41Intermediate0Pull1) Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells. This is your start position. <br /> 2) Initiate the movement by kicking one leg back, then the other so that you’re in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can. <br /> 3) Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension. <br /> 4) Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps. <br />   http://www.bodybuilding.com/exercises/detail/view/name/man-maker
  
Chest		Medicine Ball Chest Pass (not set)[1,2]71Beginner0Push1) You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.<br /> 2) Begin facing your partner holding the medicine ball at your torso with both hands.<br /> 3) Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.<br /> 4) Your partner should catch the ball, and throw it back to you.<br /> 5) Receive the throw with both hands at chest height. <br />   http://www.bodybuilding.com/exercises/detail/view/name/medicine-ball-chest-pass
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