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Showing 616-630 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Biceps		One-Arm Plank Dumbbell Biceps Curl (not set)[5,1,2]41Beginner0Pull1) Place a dumbbell on the ground and set-up in the "up" position of a push-up: arms extended, back and neck in a straight line, and core tight, so that your right hand is a few inches to the left of the dumbbell. Keep your feet shoulder width apart. <br /> 2) Shift your weight to your left hand (and foot) as you grip the dumbbell in your right hand. This will be your starting position. <br /> 3) Complete a biceps curl with the right arm by flexing at the elbow and curling upwards towards your shoulder. Lower your arm by fully extending it to the starting position. This is one repetition. <br /> 4) Repeat for recommended number of repetitions and then switch arms. <br />  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-plank-dumbbell-biceps-curl
  
Chest		One-Arm Push-Up (not set)[1,2]01Intermediate0Push1) Start in a push-up position but kick one leg as far out to your side as you can. Elevate one hand and place it on your thigh just above your knee. In this start position you should be able to balance yourself like a tripod. <br /> 2) Descend into a push-up so that your same-side pec is just off the floor, keeping your opposite-side shoulder slightly elevated for better balance. <br /> 3) Press strongly back up to full arm extension. Repeat for reps then switch to the opposite side. <br />  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-push-up
  
Quadriceps		One-Arm Side Deadlift ["Suitcase Deadlift"][5,6,8,9,11,15]21Expert0Pull1) Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.<br /> 2) Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.<br /> 3) Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.<br /> 4) Slowly bring the barbell back down while inhaling. <br /> Tip:<br /> Make sure to bend your knees while lowering the weight to avoid any injury from occurring.<br /> 5) Repeat for the recommended amount of repetitions.<br /> 6) Switch arms and repeat the movement.<br /> <br /> Caution:<br /> This is not an exercise that is recommended for people with lower back problems. Also, jerking motions or doing too much weight can injure your back.<br /> <br /> Variations:<br /> The exercise can also be performed with a dumbbell as described above.<br />   http://www.bodybuilding.com/exercises/detail/view/name/one-arm-side-deadlift
  
Shoulders		One-Arm Side Laterals ["Lateral Raise"](not set)42Beginner0Push1)Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.<br /> 2)Stand with a straight torso and have the dumbbell by your side at arm’s length with the palm of the hand facing you. This will be your starting position.<br /> 3)While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.<br /> 4)Lower the dumbbell back down slowly to the starting position as you inhale.<br /> 5)Repeat for the recommended amount of repetitions.<br /> 6)Switch arms and repeat the exercise.<br /> <br /> Variations:<br /> This exercise can also be performed sitting down.<br /> Power Partials/
/ Lateral Raise - With Bands/
/ Seated Side Lateral Raise		  http://www.bodybuilding.com/exercises/detail/view/name/one-arm-side-laterals
  
Gluteus Maximus		One-Legged Cable Kickback ["Cable Hip Extension"][9]32Intermediate0Push1) Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.<br /> 2) Face the weight stack from a distance of about two feet, grasping the steel frame for support.<br /> 3) While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. <br /> Tip:<br /> At full extension, squeeze your glutes for a second in order to achieve a peak contraction.<br /> 4) Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.<br /> 5) Repeat for the recommended amount of repetitions.<br /> 6) Switch legs and repeat the movement for the other side.<br /> <br /> Variations:<br /> You can perform this exercise with exercise bands.<br /> 3/4 Sit-Up  http://www.bodybuilding.com/exercises/detail/view/name/one-legged-cable-kickback
  
Hamstrings		Open Palm Kettlebell Clean ["Kettlebell Clean"][8,11,14,1]91Expert0Pull1) Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.<br /> 2) Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.<br /> 3) Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat. <br />   http://www.bodybuilding.com/exercises/detail/view/name/open-palm-kettlebell-clean-
  
Abdominals		Otis-Up (not set)[4,1,2]111Beginner0Pull1) Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position. <br /> 2) Initiate the movement by flexing the hips and spine to raise your torso up from the ground. <br /> 3) As you move up, press the weight up so that it is above your head at the top of the movement. <br /> 4) Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor. <br />  http://www.bodybuilding.com/exercises/detail/view/name/otis-up
  
Biceps		Overhead Cable Curl (not set)(not set)32Intermediate0Pull1) To begin, set a weight that is comfortable on each side of the pulley machine. <br /> Note:<br /> Make sure that the amount of weight selected is the same on each side.<br /> 2) Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your shoulders.<br /> 3) Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your body should be evenly aligned the handles. This is the starting position.<br /> 4) While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.<br /> 5) While inhaling, move your forearms back to the starting position. <br /> Note:<br /> Your entire body is stationary during this exercise except for the forearms.<br /> 6) Repeat for the recommended amount of repetitions prescribed in your program.<br /> <br /> Variations:<br /> This exercise can also be performed using one handle at a time.<br /> Seated Dumbbell Inner Biceps Curl/
/ Standing Inner-Biceps Curl		  http://www.bodybuilding.com/exercises/detail/view/name/overhead-cable-curl
  
Lats		Overhead Lat ["Lat Stretch"][2]110Expert0Static1) Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position. <br /> 2) Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so.<br /> 3) After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep. Hold for 10-20 seconds, and then switch sides. <br />   http://www.bodybuilding.com/exercises/detail/view/name/overhead-lat
  
Lats		Overhead Slam ["Medicine Ball Slam"](not set)71Beginner0Pull1) Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.<br /> 2) Initiate the countermovement by raising the ball above your head and fully extending your body.<br /> 3) Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.<br /> 4) Receive the ball with both hands on the bounce and repeat the movement. <br />   http://www.bodybuilding.com/exercises/detail/view/name/overhead-slam
  
Quadriceps		Overhead Squat (not set)[5,6,8,9,11,1,2]21Expert0Push1) Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.<br /> 2) Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.<br /> 3) Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.<br /> 4) Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. <br /> Tip:<br /> Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.<br /> 5) Now use your feet and legs to help bring the weight back up to the starting position while exhaling.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Use a weight that you are comfortable with to develop proper form.<br /> Snatch Balance  http://www.bodybuilding.com/exercises/detail/view/name/overhead-squat
  
Abdominals		Overhead Stretch (not set)[4,7,10,2]01Beginner0Static1) Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.<br /> 2) To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this. Stretch the muscles on both the front and the back of the torso.<br />   http://www.bodybuilding.com/exercises/detail/view/name/overhead-stretch
  
Triceps		Overhead Triceps ["Triceps Stretch"][10]00Expert0Static1) Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position. <br /> 2) Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.<br /> 3) After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides. <br />   http://www.bodybuilding.com/exercises/detail/view/name/overhead-triceps
  
Abdominals		Pallof Press ["Pallof Press ISO"][4,1,2]32Beginner0Pull1) Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.<br /> 2) With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.<br /> 3) With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.<br /> 4) Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.<br /> 5) Hold the repetition for several seconds before returning to the starting position.<br /> 6) At the conclusion of the set, repeat facing the other direction.<br /> Cable Russian Twists http://www.bodybuilding.com/exercises/detail/view/name/pallof-press
  
Abdominals		Pallof Press With Rotation (not set)[4,1,2]31Beginner0Pull1) Connect a standard handle to a tower, and position the cable to shoulder height.<br /> 2) With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.<br /> 3) With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.<br /> 4) Facing forward, press the cable away from your chest. You core should be tight and engaged. <br /> 5) Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.<br /> 6) Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.<br /> 7) With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep. <br /> 8) Repeat to failure.<br /> 9) Then, reposition and repeat the same series of movements on the opposite side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/pallof-press-with-rotation
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