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 556-570 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Abdominals		Medicine Ball Full Twist (not set)[1]71Beginner0Pull1) For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.<br /> 2) Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner. <br /> 3) For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.<br /> 4) Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure. <br />   http://www.bodybuilding.com/exercises/detail/view/name/medicine-ball-full-twist
  
Abdominals		Medicine Ball Rotational Throw (not set)[11,1]71Beginner0Push1) Stand with your side several feet away from a wall. Hold a medicine ball with both hands in an athletic stance. This will be your starting position. <br /> 2) Begin by rotating your shoulders away from the wall winding up in preparation for the throw. Immediately reverse direction, turning your shoulders and releasing the ball against the wall as fast as you can. <br /> 3) Receive the ball on the bounce and repeat the exercise for the desired number of repetitions. <br /> Russian Twist  http://www.bodybuilding.com/exercises/detail/view/name/medicine-ball-rotational-throw
  
Shoulders		Medicine Ball Scoop Throw (not set)[5,9,14]71Beginner0Push1) Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.<br /> 2) Begin by thrusting the hips forward as you extend through the legs, jumping up.<br /> 3) As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you. <br /> Snatch/
/ Tire Flip		  http://www.bodybuilding.com/exercises/detail/view/name/medicine-ball-scoop-throw
  
Chest		Medicine-Ball Push-Up (not set)[1,2]71Intermediate0Push1) Start in the push-up position on the floor, keeping your hips down and back flat. <br /> 2) Place one hand on a medicine ball, while your other hand remains on the floor. Keep your feet spread fairly wide to help with stability. This will be your starting position. <br /> 3) Keeping your body straight, bend your elbows and descend towards the ground, allowing your chest to approach the floor but stop before touching. <br /> 4) Push back up to full arm extension and repeat for reps. <br /> 5) Do the next set with the ball on the other side. <br />  http://www.bodybuilding.com/exercises/detail/view/name/medicine-ball-push-up
  
Middle Back		Middle Back Shrug ["Scapular Retraction"](not set)42Intermediate0Pull1) Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.<br /> 2) As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. <br /> Tip:<br /> This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.<br /> 3) As you inhale go back to the starting position.<br /> 4) Repeat for the recommended amount of repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/middle-back-shrug
  
Middle Back		Middle Back Stretch (not set)[5,10,11]02Beginner0Static1) Stand so your feet are shoulder width apart and your hands are on your hips.<br /> 2) Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/middle-back-stretch
  
Middle Back		Mixed Grip Chin ["Mixed Grip Pull-Up"," Chin-Up"][3,10]111Expert0Pull1) Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.<br /> 2) Now start to pull yourself up as you exhale. <br /> Tip:<br /> With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement. The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows will be away but in line with the torso. You will concentrate on using the lats to pull your body up.<br /> 3) After a second contraction at the top, start to slowly come down as you inhale.<br /> 4) Repeat for the recommended amount of repetitions.<br /> 5) On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.<br /> <br /> Variations:<br /> <br /> 1) If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.<br /> 2) Otherwise, a spotter holding your legs can help.<br /> 3) On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.<br /> Side To Side Chins  http://www.bodybuilding.com/exercises/detail/view/name/mixed-grip-chin
  
Adductors		Monster Walk ["Band Walk"](not set)11Beginner0Pull1) Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.<br /> 2) To begin, take short steps forward alternating your left and right foot. <br /> 3) After several steps, do just the opposite and walk backward to where you started. <br />   http://www.bodybuilding.com/exercises/detail/view/name/monster-walk
  
Quadriceps		Mountain Climbers (not set)["1","4","9"]01Beginner0Pull Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.<br /> Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.<br />  http://www.bodybuilding.com/exercises/detail/view/name/mountain-climbers
  
Hamstrings		Moving Claw Series (not set)[6,14]01Beginner0None1) This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.<br /> 2) Reload the quad as the leg moves back forward, attacking the ground on the next step. <br /> 3) Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion. <br />  http://www.bodybuilding.com/exercises/detail/view/name/moving-claw-series-
  
Hamstrings		Muscle Snatch ["snatch"][8,11,14,1,2]21Intermediate0Pull1) Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.<br /> 2) Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. <br /> 3) Continue raising the bar to the overhead position, without rebending the knees.<br /> One-Arm Kettlebell Snatch/
/ Power Snatch/
/ Power Snatch from Blocks		  http://www.bodybuilding.com/exercises/detail/view/name/muscle-snatch
  
Lats		Muscle Up ["Muscle-Up"][5,3,7,12,1,15,2]111Intermediate0Pull1) Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.<br /> 2) As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.<br /> 3) Maintaining control and stability, extend through the elbow to complete the motion.<br /> 4) Use care when lowering yourself to the ground. <br />   http://www.bodybuilding.com/exercises/detail/view/name/muscle-up
  
Quadriceps		Narrow Stance Hack Squats (not set)[6,8,9]101Intermediate0Push1) Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.<br /> 2) Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. <br /> Tip:<br /> Keep your head up at all times and also maintain the back on the pad at all times.<br /> 3) Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).<br /> 4) Now straighten your legs without locking the knees. This will be your starting position. <br /> 5) Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. <br /> 6) Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs again and go back to the starting position.<br /> 7) Repeat for the recommended amount of repetitions.<br /> Hack Squat/
/ Dumbbell Squat		  http://www.bodybuilding.com/exercises/detail/view/name/narrow-stance-hack-squats
  
Quadriceps		Narrow Stance Leg Press (not set)[6,8,9]101Intermediate0Push1) Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. <br /> Tip:<br /> Keep your head up at all times and also maintain the back on the pad at all times.<br /> 2) Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. <br /> Tip:<br /> Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.<br /> 3) As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.<br /> 4) Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.<br /> 5) Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.<br /> <br /> Caution:<br /> Always check to make sure that when you re-rack the weight the platform is securely locked.<br /> <br /> Variations:<br /> All foot stance variations described in the foot stance section.<br /> Narrow Stance Hack Squats/
/ Narrow Stance Squats		  http://www.bodybuilding.com/exercises/detail/view/name/narrow-stance-leg-press
  
Quadriceps		Narrow Stance Squats (not set)[6,8,9,11]21Intermediate0Push1) This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.<br /> 2) Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.<br /> 3) Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out. Feet should be around 3-6 inches apart. Keep your head up at all times (looking down will get you off balance) and maintain a straight back. This will be your starting position. (<br /> Note:<br /> For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).<br /> 4) Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. <br /> Tip:<br /> If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.<br /> 5) Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.<br /> <br /> <p><br /> Variations:<br /> <br /> <br /> <br /> Variations:<br /> <br /> As previously mentioned, there are various stances that can be used depending on what you want to emphasize.<br /> You can also place a small block under the heels to improve balance.<br /> Dumbbells can be used as well for resistance by holding them to your sides. The use of wrist wraps is a necessity due to the amount of weights used. I find this an excellent variation when my lower back begins to act up after many weeks of regular barbell squats. (<br /> Note:<br /> For wide-stance dumbbell squats you will have to hold the dumbbells in between your legs as opposed to both sides in order to be able to distance your legs sufficiently).<br /> Another way to perform these is by using a weight belt and attaching weights to it in between the legs. This variation is referred to as weight-belt squats which need to be performed with the legs placed on two well secured, raised, but separated platforms, that allow the weights to go up and down in the middle. This exercise is an excellent choice for people with lower back problems. The issue however is finding the platforms that meet the criteria. The only way I have been able to perform this is when I have two benches placed opposite to each other with spotting platforms that are facing each other. If you move the benches close enough then you get can execute the weight-belt squats by using the spotting platform.<br /> Finally, you can also perform squats in a Smith Machine though I do not recommend this. The reason for not performing regular squats on the Smith Machine is that since the machine allows you to execute the exercise while leaning versus the bar, hip flexor involvement is minimized taking the hamstring out of the exercise. While this does take pressure off the lower back, hamstring involvement is a requirement to stabilize the knee-cap. So, as a result, what is created is a situation where destructive forces place a huge stress on the ACL (anterior cruciate ligament; a primary ligament in the knee capsule whose job is to provide knee stability) by pushing the knee-cap forward. For this reason, I highly recommend against Smith Machine use for squats. If you still insist on doing so, make sure it is a sporadic use rather than frequent, and also be sure to control the amount of weight used.<br /> Dumbbell Squat/
/ Narrow Stance Hack Squats/
/ Narrow Stance Leg Press		  http://www.bodybuilding.com/exercises/detail/view/name/narrow-stance-squats
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