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Showing 631-645 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench (not set)(not set)42Beginner0Pull1) Start out by placing two dumbbells on one side of a flat bench.<br /> 2) Kneel down on both of your knees so that your body is facing the flat bench.<br /> 3) Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.<br /> 4) Start out by curling your wrist upwards and exhaling.<br /> 5) Slowly lower your wrists back down to the starting position while inhaling.<br /> 6) Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.<br /> 2) You can also use a barbell instead of a dumbbell.<br /> Palms-Down Wrist Curl Over A Bench/
/ Seated Dumbbell Palms-Down Wrist Curl/
/ Seated One-Arm Dumbbell Palms-Down Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/palms-down-dumbbell-wrist-curl-over-a-bench
  
Forearms		Palms-Down Wrist Curl Over A Bench (not set)(not set)22Beginner0Pull1) Start out by placing a barbell on one side of a flat bench.<br /> 2) Kneel down on both of your knees so that your body is facing the flat bench.<br /> 3) Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.<br /> 4) Start out by curling your wrist upwards and exhaling.<br /> 5) Slowly lower your wrists back down to the starting position while inhaling.<br /> 6) Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.<br /> 2) You can also use a dumbbell instead of a barbell.<br /> Palms-Down Dumbbell Wrist Curl Over A Bench/
/ Seated Dumbbell Palms-Down Wrist Curl/
/ Seated One-Arm Dumbbell Palms-Down Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/palms-down-wrist-curl-over-a-bench
  
Forearms		Palms-Up Barbell Wrist Curl Over A Bench (not set)(not set)22Beginner0Pull1) Start out by placing a barbell on one side of a flat bench.<br /> 2) Kneel down on both of your knees so that your body is facing the flat bench.<br /> 3) Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.<br /> 4) Start out by curling your wrist upwards and exhaling.<br /> 5) Slowly lower your wrists back down to the starting position while inhaling.<br /> 6) Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.<br /> 2) You can also use a dumbbell instead of a barbell.<br /> Palms-Up Dumbbell Wrist Curl Over A Bench/
/ Seated Dumbbell Palms-Up Wrist Curl/
/ Seated One-Arm Dumbbell Palms-Up Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/palms-up-barbell-wrist-curl-over-a-bench
  
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench (not set)(not set)42Beginner0Pull1) Start out by placing two dumbbells on one side of a flat bench.<br /> 2) Kneel down on both of your knees so that your body is facing the flat bench.<br /> 3) Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.<br /> 4) Start out by curling your wrist upwards and exhaling.<br /> 5) Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.<br /> 6) Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.<br /> 2) You can also use a barbell instead of a dumbbell.<br /> Palms-Up Barbell Wrist Curl Over A Bench/
/ Seated Dumbbell Palms-Up Wrist Curl/
/ Seated One-Arm Dumbbell Palms-Up Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/palms-up-dumbbell-wrist-curl-over-a-bench
  
Triceps		Parallel Bar Dip ["Triceps Dip"][4,1]111Beginner0Push1) Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.<br /> 2) Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.<br /> 3) Reverse the motion by extending the elbow, pushing yourself back up into the starting position.<br /> 4) Repeat for the desired number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/parallel-bar-dip
  
Abdominals		Partner 3-Touch Motion Russian Twist (not set)[11]71Beginner0Push1) Balance your body weight on your hips with your legs semi-extended and off the floor. Lean back so your torso is at a 45-degree angle to the floor, making sure to keep your back straight and not rounded. You should be about 6 feet in front of your partner. <br /> 2) Hold a weighted medicine ball in your hands just above your chest. This will be your starting position. <br /> 3) Rotate your torso all the way to the right, back to the left, and to the right again by contracting your obliques, not simply turning only at the shoulders. <br /> 4) With the ball back in front of you, pass across to your partner, who does the same three-touch motion before passing it back. <br /> Russian Twist http://www.bodybuilding.com/exercises/detail/view/name/partner-3-touch-motion-russian-twist
  
Middle Back		Partner Facing Feet-Elevated Side Plank With Band Row (not set)[5,3,10,1]11Expert0Pull1) Get into a side plank position by balancing your weight on one elbow and stacking your feet about 6 inches off the floor. Keeping your body straight, lift your hips off the floor. Your body should face your partner, about 7 feet away. <br /> 2) Grasp one end of an elastic band with your top-side hand, arm extended. This will be your starting position. <br /> 3) Without twisting your bodies, simultaneously pull your elbows back as far as possible in a rowing motion to stretch the band, then release and again extending your arms forward. <br /> 4) Do all reps for one side before switching sides. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-facing-feet-elevated-side-plank-with-band-row
  
Middle Back		Partner Facing Plank With Band Row (not set)[5,3,10,1]11Intermediate0Pull1) Get into a plank position with your weight evenly distributed on your elbows and toes, keeping your back straight and your hips in line with your back. Your feet should be slightly spread for balance. Your partner should mirror your body position about 5 feet in front of and facing you. <br /> 2) Each person should grasp one end of an elastic band with the right hand. This will be your starting position. <br /> 3) Maintaining your body weight on three limbs, elevate the right hand and simultaneously pull the elbow back towards your hip in a rowing movement. <br /> 4) Return to the start position allowing your elbow to re-establish contact with the floor. <br /> 5) Do all reps for one side before switching sides. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-facing-plank-with-band-row
  
Abdominals		Partner Facing Planks With Alternating High-Five (not set)[11,1]02Beginner0Static1) Get into a plank position with your weight evenly distributed on your elbows and toes, keeping your back straight and your hips in line with your back. <br /> 2) Your partner should mirror your body position about 2 feet in front of and facing you. This will be your starting position. <br /> 3) Maintaining your body weight on three limbs, raise one hand in front of your body and reach across to tap your partner’s hand. <br /> 4) Lower and re-establish the plank position and complete on the opposite side. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-facing-planks-with-alternating-high-five
  
Middle Back		Partner Facing Side Plank With Band Row (not set)[5,3,10,14]11Intermediate0Pull1) Get into a side plank position by balancing your weight on one elbow and lifting your hips off of the floor. Keep your body straight and feet stacked. Your body should face your partner, about 7 feet away. <br /> 2) Grasp one end of an elastic band with your top-side hand, arm extended. Your bodies should mirror each other. This will be your starting position. <br /> 3) Simultaneously pull your elbow back as far as possible in a rowing motion to stretch the band, then release and again extending your arm forward. <br /> 4) Do all reps for one side before switching sides. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-facing-side-plank-with-band-row
  
Forearms		Partner Farmer's Walk Competition (not set)[5,8,9,11,14,15]41Intermediate0None1) Place two dumbbells on the floor in front of you, making sure you have enough open space to walk. If you can’t reach the floor safely without rounding your back, elevate the weights off the floor. (When doing this as a competition, start side by side with your partner and make sure there’s enough room for both of you.) <br /> 2) Squat down keeping your back flat—don’t bend over—and grasp the weights with a neutral grip. Stand back up by extending at the hips and knees; this will be your starting position. <br /> 3) Keeping the weights at your sides, walk forward as far as you can; if necessary turn around and return the other way. Try to beat your partner for both distance and time. <br /> 4) Descend into a squat to lower the weights back to the floor. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-farmers-walk-competition
  
Lower Back		Partner Flat-Bench Back Extension (not set)[8,9]111Intermediate0Pull1) Lie prone on a flat bench with your shoulders and head off the bench. Your midsection and legs should be supported and your partner should firmly press down on your upper hamstrings to keep you in position on the bench. <br /> 2) Once secured, lift your hand off the floor and cross them over your chest. This will be your starting position. <br /> 3) Contract your lower back to rise off the bench as high as you can, then slowly release and extend down as far as the range of motion will allow. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-flat-bench-back-extension
  
Lower Back		Partner Flat-Bench Back Extension With Hold (not set)[8,9]111Intermediate0Pull1) Lie prone on a flat bench with your shoulders and head off the bench. Your midsection and legs should be supported and your partner should firmly press down on your upper hamstrings to keep you in position on the bench. <br /> 2) Once secured, lift your hand off the floor and cross them over your chest. This will be your starting position. <br /> 3) Contract your lower back to rise off the bench as high as you can, hold for 5 seconds, then slowly release and extend down as far as the range of motion will allow. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-flat-bench-back-extension-with-hold
  
Abdominals		Partner Hanging Knee Raise With Manual Resistance (not set)(not set)01Intermediate0Pull1) Hang from a pull-up bar with your arms extended and your feet together (use ab straps if your grip is weak). Lock a slight bend in your knees. This will be your starting position. <br /> 2) Without swinging your body, contract your lower abs to raise your knees just past a position in which your thighs are parallel to the floor. <br /> 3) As your pelvis begins to curl upward, your partner should place his hand just above your knees to push your legs back down to the starting position, keeping his hand in contact with your legs at all times. <br /> 4) Engage your abs and try to resist the movement. With their free hand your partner can push against your lower back to ensure your body doesn’t swing. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-hanging-knee-raise-with-manual-resistance
  
Abdominals		Partner Hanging Knee Raise With Throw Down (not set)(not set)01Intermediate0Pull1) Hang from a pull-up bar with your arms extended and your feet together (use ab straps if your grip is weak). Lock a slight bend in your knees. This will be your starting position. <br /> 2) Without swinging your body, contract your lower abs to raise your knees just past a position in which your thighs are parallel to the floor. <br /> 3) As your pelvis begins to curl upward, your partner should forcefully press down just above your knees to push your legs back to the starting position. <br /> 4) Engage your abs and try to resist the movement. With their free hand your partner can push against your lower back to ensure your body doesn’t swing. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-hanging-knee-raise-with-throw-down
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