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 571-585 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Hamstrings		Natural Glute Ham Raise ["Glute-Ham Raise"," Leg Curl"][6,8,11]01Intermediate0Pull1) Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.<br /> 2) This will be your starting position. Lower yourself under control until your knees are almost completely straight.<br /> 3) Remaining in control, raise yourself back up to the starting position.<br /> 4) If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition. <br />   http://www.bodybuilding.com/exercises/detail/view/name/natural-glute-ham-raise
  
Neck		Neck Bridge Prone (not set)(not set)02Intermediate0Push1) Begin in a prone position on the floor, on your hands and knees. <br /> 2) Place your head next to your hands but a few inches nearer your legs, then extend your legs, driving your hips into the air. <br /> 3) Transition into supporting your weight on your head by removing your hands from the ground. Perform this movement slowly, backing off if any serious discomfort is felt and avoiding it if you have any pre-existing neck injury. <br /> 4) Hold the neck bridge for a period of time, and then carefully return your hands and knees to the floor. <br />  http://www.bodybuilding.com/exercises/detail/view/name/neck-bridge-prone
  
Gluteus Maximus		Neck Bridge Supine (not set)[9]02Beginner0Push1) Begin in a supine position on the floor. Bend both knees, placing your feet flat on the ground. This will be your starting position. <br /> 2) Initiate the exercise by extending the hips, driving your hips from the floor to perform a glute bridge. As your back comes off of the ground, transition to supporting your weight on your head. <br /> 3) Perform this movement slowly, backing off if any serious discomfort is felt. Hold the neck bridge for a period of time, and then carefully return your hips to the floor. <br />   http://www.bodybuilding.com/exercises/detail/view/name/neck-bridge-supine
  
Chest		Neck Press ["Clavicular Bench Press"," Elbows-out Barbell Press"," Guillotine Press"][1,2]21Intermediate0Push1) Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.<br /> 2) As you breathe in, come down slowly until you feel the bar on your neck.<br /> 3) After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. <br /> Tip:<br /> It should take at least twice as long to go down than to come up).<br /> 4) Repeat the movement for the prescribed amount of repetitions.<br /> 5) When you are done, place the bar back in the rack.<br /> <br /> Caution:<br /> <br /> 1) It is imperative that if you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.<br /> 2) For obvious reasons you need to be in full control of the barbell at all times.<br /> Barbell Guillotine Bench Press  http://www.bodybuilding.com/exercises/detail/view/name/neck-press
  
Neck		Neck-SMR ["Levator Myofascial Release"](not set)110Intermediate0Static1) Using a muscle roller or a rolling pin, place the roller behind your head and against your neck. Make sure that you do not place the roller directly against the spine, but turned slightly so that the roller is pressed against the muscles to either side of the spine. This will be your starting position.<br /> 2) Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds. <br />   http://www.bodybuilding.com/exercises/detail/view/name/neck-smr
  
Lats		Negative Pull-Up (not set)[3,7]111Beginner0Pull1) Standing under a bar, or on a box if necessary, jump up, grabbing the bar with a slightly wider than shoulder-width grip. Using the momentum from your jump, pull yourself upwards until your chin is above the bar. This is your starting position. <br /> 2) Slowly lower yourself, keeping a tight core and focus on the lats. Allow your arms to slowly extend as you inch closer to the ground. Aim for 3 to 5 seconds until your arms are fully extended. <br /> 3) Upon reaching full extension, let go of the bar and return to the ground. <br /> 4) Repeat for recommended number of repetitions. <br /> Band Assisted Pull-Up  http://www.bodybuilding.com/exercises/detail/view/name/negative-pull-up
  
Lats		Neutral-Grip Pull Ups (not set)[3,12]01Intermediate0Pull1) Take a neutral grip on parallel pull-up bars, hanging freely with your arms extended. This will be your starting position. <br /> 2) Pull yourself up by flexing the elbows and extending the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. <br /> 3) Pause at the top of the motion before lowering yourself to the starting position. <br /> V-Bar Pulldown  http://www.bodybuilding.com/exercises/detail/view/name/neutral-grip-pull-ups
  
Abdominals		Oblique Cable Crunch (not set)(not set)32Intermediate0Pull1) Connect a rope attachment to a high pulley cable and position the mat on the floor in front of you. <br /> 2) Take the rope with both hands and kneel approximately 1-2 feet from the column. Position the rope behind your head; your hands being next to your ears. This will be your starting position. <br /> 3) Keeping your hands in place, pull the rope downward in a crunching motion. As you flex the spine, twist to bring your elbow to the opposite knee. <br /> 4) Pause briefly at the bottom of the motion, and then return to the starting position. <br /> Kneeling Cable Crunch With Alternating Oblique Twists/
/ Oblique Crunches		  http://www.bodybuilding.com/exercises/detail/view/name/oblique-cable-crunch
  
Abdominals		Oblique Crunches (not set)(not set)02Beginner0Pull1) Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.<br /> 2) Make sure your feet are elevated and resting on a flat surface. <br /> 3) Now lift the shoulder in which your hand is touching your head.<br /> 4) Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.<br /> 5) After your knee touches your elbow, lower your body until you have reached the starting position.<br /> 6) Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.<br /> 7) Continue alternating in this manner until all of the recommended repetitions for each side have been completed.<br /> <br /> Note:<br /> While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.<br /> Cross-Body Crunch/
/ Decline Oblique Crunch/
/ Oblique Crunches - On The Floor		  http://www.bodybuilding.com/exercises/detail/view/name/oblique-crunches
  
Abdominals		Oblique Crunches - On The Floor (not set)(not set)02Beginner0Pull1) Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.<br /> 2) Place your left hand behind your head.<br /> 3) Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.<br /> 4) Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.<br /> 5) Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.<br /> <br /> Note:<br /> While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.<br /> Cross-Body Crunch/
/ Oblique Crunches		  http://www.bodybuilding.com/exercises/detail/view/name/oblique-crunches-on-the-floor
  
Quadriceps		Olympic Squat ["High Bar Squat"," Squat"][6,8,9]21Intermediate1Push1) Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.<br /> 2) Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward; ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel.<br /> 3) At the moment the upper legs contact the lower, reverse the motion, driving the weight upward. <br /> Front Squat (Clean Grip)  http://www.bodybuilding.com/exercises/detail/view/name/olympic-squat-
  
Quadriceps		On Your Side Quad Stretch (not set)(not set)02Beginner0Static1) Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).<br /> 2) Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/on-your-side-quad-stretch
  
Quadriceps		On-Your-Back Quad Stretch (not set)(not set)112Beginner0Static1) Lie on a flat bench or step, and hang one leg and arm over the side.<br /> 2) Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.<br /> 3) Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.<br /> 4) Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/on-your-back-quad-stretch
  
Lats		One Arm Against Wall ["Lat Stretch"](not set)02Beginner0Static1) From a standing position, place a bent arm against a wall or doorway. <br /> 2) Slowly lean toward your arm until you feel a stretch in your lats.<br />   http://www.bodybuilding.com/exercises/detail/view/name/one-arm-against-wall
  
Middle Back		One Arm Chin-Up ["One-Arm Chin"][3,7,10]111Expert0Pull1) For this exercise, start out by placing a towel around a chin up bar.<br /> 2) Grab the chin-up bar with your palm facing you. One hand will be grabbing the chin-up bar and the other will be grabbing the towel.<br /> 3) Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.v <br /> 4) Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. <br /> Tip:<br /> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.<br /> 5) After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.<br /> 6) Repeat this motion for the prescribed amount of repetitions.<br /> 7) Switch arms and repeat the movement.<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 />   http://www.bodybuilding.com/exercises/detail/view/name/one-arm-chin-up
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