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 586-600 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Chest		One Arm Dumbbell Bench Press ["One-Arm Dumbbell Press"," Single-Arm Dumbbell Press"," Single Arm Dumbbell Press"," Dumbbell Bench Press"][1,2]41Beginner0Push1) Lie down on a flat bench with a dumbbell in one hand on top of your thigh.<br /> 2) By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.<br /> 3) Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.<br /> 4) Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. <br /> Tip:<br /> Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.<br /> 5) As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. <br /> Tip:<br /> It should take at least twice as long to go down than to come up.<br /> 6) Repeat the movement for the prescribed amount of repetitions of your training program.<br /> 7) Switch arms and repeat the movement.<br /> <br /> Caution:<br /> When you are done, do not drop the dumbbell next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.<br /> Just lift your legs from the floor bending at the knees, twist your wrist so that you can place the dumbbell on top of your thigh. When the dumbbell is touching your thigh simultaneously push your upper torso up (while pressing the dumbbell on your thigh) and also perform a slight kick forward with your legs (keeping the dumbbell on top of the thigh). By doing this combined movement, momentum will help you get back to a sitting position with the dumbbell still on top of your thigh. At this moment you can place the dumbbell on the floor.<br /> Dumbbell Bench Press  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-bench-press
  
Biceps		One Arm Dumbbell Preacher Curl ["One-Arm Preacher Curl"," Single Arm Preacher Curl"," Single-Arm Preacher Curl"](not set)42Beginner0Pull1) Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.<br /> 2) As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.<br /> 3) As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.<br /> 4) Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.<br /> 5) Switch arms and repeat the movement.<br /> <br /> Variations:<br /> You can perform this exercise using a low pulley instead of a dumbbell. In this case you will need to position the bench in front of the pulley.<br /> Cable Preacher Curl/
/ Lying High Bench Barbell Curl/
/ Preacher Curl		  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-preacher-curl
  
Triceps		One Arm Floor Press ["One-Arm Floor Press"," Single-Arm Floor Press"," Floor Press"][4,1]21Intermediate0Push1) Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent. <br /> 2) Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso). <br /> 3) Make sure the hand you are not using to lift the weight is placed by your side. <br /> 4) Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise). <br /> 5) Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise). <br /> 6) Repeat until you have performed your recommended repetitions. <br /> 7) Switch arms and repeat the movement.<br /> <br /> Variations:<br /> You can also perform this exercise using dumbbells. By using dumbbells you will be able to isolate your chest and add some variety to your workouts.<br /> <br /> Caution:<br /> When you are done, do not drop the barbell or dumbbell next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you. A better way to do this is to use both of your hands to grab the barbell or dumbbell and place it to your side. Simply move the barbell or dumbbell away from the arm you are exercising before dropping the weights. This will ensure optimal safety and prevent any injuries.<br /> One Arm Dumbbell Bench Press/
/ Reverse Triceps Bench Press		  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-floor-press
  
Lats		One Arm Lat Pulldown ["One-Arm Lat Pulldown"," Single Arm Lat Pulldown"," Single-Arm Pulldown"][3,12]31Beginner0Pull1) Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.<br /> 2) Pull the handle down, squeezing your elbow to your side as you flex the elbow.<br /> 3) Pause at the bottom of the motion, and then slowly return the handle to the starting position.<br /> 4) For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked. <br />   http://www.bodybuilding.com/exercises/detail/view/name/one-arm-lat-pulldown
  
Triceps		One Arm Pronated Dumbbell Triceps Extension ["One-Arm Dumbbell Extension"](not set)42Beginner0Push1) Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.<br /> 2) Place your non lifting hand on your bicep for support.<br /> 3) Slowly begin to lower the dumbbell down as you breathe in.<br /> 4) Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).<br /> 5) Repeat until you have performed your set repetitions.<br /> 6) Switch arms and repeat the movement.<br /> Lying Triceps Press/
/ Cable Lying Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-pronated-dumbbell-triceps-extension
  
Triceps		One Arm Supinated Dumbbell Triceps Extension ["One-Arm Triceps Extension"," Single-Arm Dumbbell Triceps Extension"](not set)42Beginner0Push1) Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.<br /> 2) Place your non lifting hand on your bicep for support.<br /> 3) Slowly begin to lower the dumbbell down as you breathe in.<br /> 4) Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).<br /> 5) Repeat until you have performed your set repetitions.<br /> 6) Switch arms and repeat the movement.<br /> 7) Switch arms again and repeat the movement.<br /> <br /> Caution:<br /> When you are done, do not drop the dumbbell next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.<br /> Just lift your legs from the floor bending at the knees, twist your wrist so that you can place the dumbbell on top of your thigh. When the dumbbell is touching your thigh simultaneously push your upper torso up (while pressing the dumbbell on your thigh) and also perform a slight kick forward with your legs (keeping the dumbbell on top of the thigh). By doing this combined movement, momentum will help you get back to a sitting position with the dumbbell still on top of your thigh. At this moment you can place the dumbbell on the floor.<br /> Cable One Arm Tricep Extension  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-supinated-dumbbell-triceps-extension
  
Quadriceps		One Half Locust (not set)[5,3,4]00Beginner0Static1) Lie facedown on the floor. <br /> 2) Put your left hand under your left hipbone to pad your hip and pubic bone.<br /> 3) Bend your right knee so you can hold the foot in your right hand.<br /> 4) Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.<br />   http://www.bodybuilding.com/exercises/detail/view/name/one-half-locust
  
Lats		One Handed Hang ["One-Hand Hang"," Hanging Lat Stretch"][3]110Beginner0Static1) Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/one-handed-hang
  
Gluteus Maximus		One Knee To Chest ["Glute Stretch"][9,11]01Beginner0Static1) Start off by lying on the floor. <br /> 2) Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.<br /> 3) Gently tug that knee toward your nose. <br /> 4) Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.<br />   http://www.bodybuilding.com/exercises/detail/view/name/one-knee-to-chest
  
Quadriceps		One Leg Barbell Squat ["Bulgarian Split Squat"," Single-Leg Squat"," Rear Foot Elevated Split Squat"][6,8,9]21Expert0Push1) Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.<br /> 2) Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.<br /> 3) Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. <br /> Tip:<br /> Make sure your back is straight and chest is out while performing this exercise.<br /> 4) As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.<br /> 5) Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.<br /> 6) Repeat for the recommended amount of repetitions.<br /> 7) Switch legs and repeat the movement.<br /> <br /> Variations:<br /> You can use a step up box to place your toes on to perform this exercise. You can even elevate the step up box. Note: the higher the step up box, the more difficult it is to perform this exercise.<br /> <br /> Caution:<br /> Keeping your balance with this exercise can be challenging. This is an advanced exercise and should not be performed unless you are an experienced weight lifter.<br /> Dumbbell Lunges/
/ Dumbbell Step Ups		  http://www.bodybuilding.com/exercises/detail/view/name/one-leg-barbell-squat
  
Middle Back		One-Arm Dumbbell Row ["Dumbbell Row"," Chest-supported Row"," Single Arm Row"," Single-Arm Row"," One Arm Dumbbell Row"][3,10,1]41Beginner0Pull1) Choose a flat bench and place a dumbbell on each side of it.<br /> 2) Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.<br /> 3) Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.<br /> 4) Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. <br /> Tip:<br /> Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.<br /> 5) Lower the resistance straight down to the starting position. Breathe in as you perform this step.<br /> 6) Repeat the movement for the specified amount of repetitions.<br /> 7) Switch sides and repeat again with the other arm.<br /> <br /> Variations:<br /> One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.<br /> Bent Over One-Arm Long Bar Row/
/ Bent Over Two-Dumbbell Row With Palms In		  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
  
Chest		One-Arm Flat Bench Dumbbell Flye (not set)(not set)42Beginner0Push1) Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.<br /> 2) By using your thighs to help you get the dumbbell up, clean the dumbbell so that you can hold it in front of you with your lifting arm being fully extended. Remember to maintain a neutral grip with this exercise. Your non lifting hand should be to the side holding the flat bench for better support. This will be your starting position.<br /> 3) Your arm with the weight should have a slight bend on your elbow in order to prevent stress at the biceps tendon. Begin by lowering your arm with the weight in it out in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. <br /> Tip:<br /> Keep in mind that throughout the movement, your lifting arm should remain stationary; the movement should only occur at the shoulder joint.<br /> 4) Return your lifting arm back to the starting position as you squeeze your chest muscles and breathe out. <br /> Tip:<br /> Make sure to use the same arc of motion used to lower the weights.<br /> 5) Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.<br /> 6) Switch arms and repeat the exercise.<br /> <br /> Variations:<br /> You may want to use a palms facing forward version for different stimulation.<br /> Dumbbell Flyes/
/ Cable Crossover/
/ Flat Bench Cable Flyes		  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-flat-bench-dumbbell-flye
  
Abdominals		One-Arm High-Pulley Cable Side Bends (not set)(not set)32Beginner0Pull1) Connect a standard handle to a tower. Move cable to highest pulley position.<br /> 2) Stand with side to cable. With one hand, reach up and grab handle with underhand grip.<br /> 3) Pull down cable until elbow touches your side and the handle is by your shoulder.<br /> 4) Position feet hip-width apart. Place free hand on hip to help gauge pivot point.<br /> 5) Keep arm in static position. Contract oblique to bring the weight down in a side crunch.<br /> 6) Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.<br /> 7) Repeat to failure.<br /> 8) Then, reposition and repeat the same series of movements on the opposite side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/one-arm-high-pulley-cable-side-bends-
  
Shoulders		One-Arm Incline Lateral Raise (not set)(not set)42Beginner0Push1) Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.<br /> 2) Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.<br /> 3) While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. <br /> Tip:<br /> Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.<br /> 4) While inhaling lower the weight across your body back into the starting position.<br /> 5) Repeat the movement for the prescribed amount of repetitions.<br /> 6) Switch arms and repeat the movement.<br /> One-Arm Side Laterals/
/ Lateral Raise - With Bands/
/ Lying One-Arm Lateral Raise		  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-incline-lateral-raise
  
Hamstrings		One-Arm Kettlebell Clean ["Kettlebell Clean"][8,11,1,15]91Intermediate0Pull1) Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.<br /> 2) Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.<br /> 3) Return the weight to the starting position.<br />   http://www.bodybuilding.com/exercises/detail/view/name/one-arm-kettlebell-clean
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