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 646-660 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Abdominals		Partner Lying Leg Raise With Lateral Throw Down (not set)(not set)01Beginner0Pull1) Lie supine on the floor with your feet together; your partner should position one foot on either side of your head and stand upright with his knees slightly bent. Grasp your partner's ankles to stabilize your torso. This will be your starting position. <br /> 2) With a slight bend in your knees, do a reverse-crunch movement, raising your feet toward your partner while lifting your hips off the floor. <br /> 3) Your partner should grab your ankles and push your feet to one side or the other. Don’t allow your feet to contact the floor to keep tension on the muscle. <br /> 4) Bring your legs back to the center and repeat to the opposite side. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-lying-leg-raise-with-lateral-throw-down
  
Abdominals		Partner Lying Leg Raise With Throw Down (not set)(not set)01Beginner0Push1) Lie supine on the floor with your feet together; your partner should position one foot on either side of your head and stand upright with his knees slightly bent. Grasp your partner's ankles to stabilize your torso. This will be your starting position. <br /> 2) With a slight bend in your knees, do a reverse-crunch movement, raising your feet toward your partner while lifting your hips off the floor. <br /> 3) Your partner should grab your ankles and push your feet back toward the start position. Don’t allow your feet to contact the floor and smoothly reverse the direction, repeating for reps. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-lying-leg-raise-with-throw-down
  
Abdominals		Partner Resistance Standing Twist (not set)(not set)01Beginner0Push1) Stand erect with your knees unlocked 3 to 4 feet in front of and facing your partner. Place your hands together and extend your arms out in front of you. This will be your starting position. <br /> 2) Your partner should push your arms out to one side as you resist; then release back toward your midline and repeat for all reps to one side before switching sides. <br /> 3) Make sure to engage your obliques to twist back toward the middle, not just moving at the shoulders. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-resistance-standing-twist
  
Abdominals		Partner Side-To-Side Russian Twist & Pass (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 sitting next to your partner, about 4 feet away. <br /> 2) Hold a weighted medicine ball in your hands just above your chest. This will be your starting position. <br /> 3) Rotate away from your partner, back to the inside, and then back to the outside before passing the ball to your partner. Make sure you’re contracting your obliques to twist, not simply moving only at the shoulders. <br /> 4) Each person should do three touches before passing the medicine ball back. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-side-to-side-russian-twist-pass
  
Abdominals		Partner Sit-Up With High-Five (not set)(not set)01Beginner0Pull1) Start in the sit-up position with your knees bent and feet flat on the floor. Your partner should be in the same position facing you with his feet hooked under your ankles so that your body weights can anchor each other down. <br /> 2) Lie back on the floor and position your hands above your head. This will be your starting position. <br /> 3) Contract your abs to simultaneously rise up, extending your right hand to touch his. <br /> 4) Reverse the motion, coming all the way back down to the starting position, before rising up again, giving a high five to the opposite side. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-sit-up-with-high-five
  
Forearms		Partner Suitcase Carry Competition (not set)[5,8,9,11,14,15]21Intermediate0None1) Place a dumbbell 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 and twisting your back, elevate the weight 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 weight with a neutral grip. Keep your body square as much as possible. Stand back up by extending at the hips and knees; this will be your starting position. <br /> 3) Keeping the weight at your side and maintaining a body position that doesn’t favor one side, 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 weight back to the floor. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-suitcase-carry-competition
  
Lower Back		Partner Supermans With Alternating High-Five (not set)[8,9]01Beginner0Static1) Lie facedown on the floor about a 2 feet from your partner, shoulders and elbows bent about 90 degrees, feet about hip-width apart. Your bodies should mirror each other’s. This will be your starting position. <br /> 2) Contracting your lower back, glutes, and hamstrings, simultaneously raise your feet and upper torso off the floor, crossing one hand over to tap your partner's hand. <br /> 3) Lower back down to the starting position using control so all limbs touch the floor and repeat to the opposite side. Make sure to keep your head neutral so that it’s aligned with your torso throughout the set. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-supermans-with-alternating-high-five
  
Abdominals		Partner Target Sit-Up (not set)(not set)01Beginner0Pull1) Lie face-up on the floor, knees bent and feet flat on the floor about hip-width apart. Cross your fingertips and raise your hands above your head while your partner carefully holds your feet down by stepping on your toes. <br /> 2) Your partner should extend one hand out in front of them and above your knees. This will be your starting position. <br /> 3) Initiate the movement by contracting your abs to lift your shoulder blades off the floor, reaching to touch your partner’s hand. Use the strength of your abs to drive higher, not simply reaching with your arms. <br /> 4) Don’t allow your shoulder blades to come completely down between reps to keep tension on the muscle. Your partner can move the target point higher or lower, and to one side or the other, to increase the challenge. <br />  http://www.bodybuilding.com/exercises/detail/view/name/partner-target-sit-up
  

Quadriceps

Pause Squat (not set)["8","9"]20Intermediate0NoneBegin by setting the crossbars on the power rack to an appropriate bottom position height. To do this set the bar across your shoulders where it would normally ride during the squat movement. Squat down so that your thighs go below parallel and have someone mark your height. Now set the bars so that when you squat down the weight bar will rest on the power rack cross bars in that bottom position. When doing the actual squat set the bar on your back as you normally would and begin your squat decent. Work to maintain good squat position with you head up and a straight back. <br /> <br /> When you feel the weight bar make contact with the crossbars of the power rack stop. When you reach this position pause for a second to allow the weight to come to a full stop. Explode out of the hole and maintain good form as you perform the ascension part of the squat. Repeat this procedure for the remainder of the repetitions in your pause squat set. It is vital that you do not bounce the weight off of the power rack crossbars. Remember every repetition must have the one-second pause if this exercise is going to be effective. <br /> <br /> Variations<br /> <br /> The pause squat can also be effetely performed on the smith machine. Most smith machines have pins or stops that can be placed at various levels. Set your pins on the smith machine the same way you did on the power rack. Pause squats on the smith machine will tend to stress the front thighs a little more than power rack pause squats because you are performing the lift in a very upright position in the smith machine. <br /> Barbell Squat To A Bench/
/ Barbell Squat To A Box		 https://www.bodybuilding.com/fun/mdlabs14.htm
  

Hamstrings

Paused Deadlift (not set)["6","8","11"]21Intermediate0PullApproach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.<br /> With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.<br /> Pause for one or two seconds just below the knee. After that continue the pull and once it passes the knee aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.<br /> Lower the bar by bending at the hips and guiding it to the floor.Barbell Deadlift/
/ Romanian Deadlift/
/ Romanian Deadlift With Dumbbells		 https://www.youtube.com/watch?v=eZsR8m9NEus
  
Lower Back		Pelvic Tilt Into Bridge (not set)(not set)01Intermediate0Static1) Lie down with your feet on the floor, heels directly under your knees.<br /> 2) Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.<br /> 3) To go into a bridge, lift the entire spine except the neck. <br />   http://www.bodybuilding.com/exercises/detail/view/name/pelvic-tilt-into-bridge
  
Middle Back		Pendlay Rown (not set)[3,10,1]21Intermediate0Pull1) Begin each repetition with the barbell dead on the ground. Take a medium pronated grip on the bar just in front of you. Your torso should be parallel to the ground with your lower back arched and knees partially bent. <br /> 2) Begin with your shoulders protracted and your thoracic spine partially flexed. Your cervical spine should be neutral. This will be your starting position. <br /> 3) Initiate the pull by extending your thoracic spine as you flex the elbow, attempting to pull the weight into your abdomen as quickly as possible. Focus on squeezing your shoulders back as you perform the movement retracting your shoulder blades. There should be no movement at the hips or knees and strict technique should be utilized. <br /> 4) Return the weight to the ground between repetitions. <br /> T-Bar Row  http://www.bodybuilding.com/exercises/detail/view/name/pendlay-rown
  
Calves		Peroneals Stretch (not set)(not set)110Intermediate0Static1) In a seated position, loop a belt, rope, or band around one foot. This will be your starting position. <br /> 2) With the leg extended and the heel off of the ground, pull on the belt so that the foot is inverted, with the inside of the foot being pulled towards you. Hold for 10-20 seconds, and then switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/peroneals-stretch
  
Calves		Peroneals-SMR ["Foam Roll Peroneals"," Myofascial Release Peroneals"](not set)80Intermediate0Static1) Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position.<br /> 2) Raise your hips off of the ground and begin to roll from below the knee to above the ankle on the side of your leg, pausing at points of tension for 10-30 seconds. Repeat on the other leg.<br />   http://www.bodybuilding.com/exercises/detail/view/name/peroneals-smr
  
Gluteus Maximus		Physioball Hip Bridge ["Stability Ball Hip Bridge"][9]61Beginner0Push1) Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.<br /> 2) Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.<br /> 3) Pause at the top of the motion and return to the starting position.<br />  http://www.bodybuilding.com/exercises/detail/view/name/physioball-hip-bridge
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