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 706-720 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Lower Back		Rack Pull with Bands (not set)[7,8,9,14,15]21Intermediate0Pull1) Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.<br /> 2) Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.<br /> 3) With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement. Return the weight to the pins and repeat. <br /> Rack Pulls  http://www.bodybuilding.com/exercises/detail/view/name/rack-pull-with-bands
  
Lower Back		Rack Pulls ["Pin Pulls"," Partial Deadlift"][7,8,9,15]21Intermediate0Pull1) Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.<br /> 2) With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement. <br /> 3) Return the weight to the pins and repeat. <br /> Rack Pull with Bands  http://www.bodybuilding.com/exercises/detail/view/name/rack-pulls
  
Quadriceps		Rear Leg Raises (not set)(not set)00Beginner0Push1) Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. <br /> 2) Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/rear-leg-raises
  
Quadriceps		Recumbent Bike (not set)[6,8,9]100Beginner0None1) To begin, seat yourself on the bike and adjust the seat to your height. <br /> 2) Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.<br /> 3) Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running. <br />   http://www.bodybuilding.com/exercises/detail/view/name/recumbent-bike
  
Shoulders		Return Push from Stance (not set)[4,2]71Beginner0Push1) You will need a partner for this drill.<br /> 2) Begin in an athletic 2 or 3 point stance.<br /> 3) At the signal, move into a position to receive the pass from your partner.<br /> 4) Catch the medicine ball with both hands and immediately throw it back to your partner.<br /> 5) You can modify this drill by running different routes. <br />   http://www.bodybuilding.com/exercises/detail/view/name/return-push-from-stance
  
Triceps		Reverse Band Bench Press (not set)[4,7,10,12,1]21Intermediate0Push1) Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.<br /> 2) Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar. <br /> 3) Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.<br /> 4) Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout. <br /> Bench Press with Chains http://www.bodybuilding.com/exercises/detail/view/name/reverse-band-bench-press
  
Quadriceps		Reverse Band Box Squat (not set)[5,6,7,8,9,11]21Intermediate0Push1) Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.<br /> 2) Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.<br /> 3) With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box. <br /> 4) Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.<br /> Box Squat with Bands/
/ Box Squat with Chains/
/ Squat with Bands		 http://www.bodybuilding.com/exercises/detail/view/name/reverse-band-box-squat
  
Lower Back		Reverse Band Deadlift (not set)[5,6,8,9,14]21Expert0Pull1) Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.<br /> 2) Approach the bar so that it is centered over your feet. You 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 overhand grip or an over/under grip on heavier sets.<br /> 3) With your feet, and your grip set, take a big breath and then lower your hips and bend 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 /> 4) After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.<br /> 5) Lower the bar by bending at the hips and guiding it to the floor.<br /> Deadlift with Bands/
/ Deadlift with Chains		 http://www.bodybuilding.com/exercises/detail/view/name/reverse-band-deadlift
  
Quadriceps		Reverse Band Power Squat ["Reverse Band Squat"][6,8,9,11]21Expert0Push1) Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.<br /> 2) Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings.<br /> 3) Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.<br /> 4) Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position. <br /> Squat with Bands/
/ Squat with Chains		 http://www.bodybuilding.com/exercises/detail/view/name/reverse-band-power-squat
  
Hamstrings		Reverse Band Sumo Deadlift (not set)[5,6,7,8,11,14,15]21Expert0Pull1) Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.<br /> 2) Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms. <br /> 3) Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.<br /> 4) As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.<br /> 5) Return the weight to the ground by bending at the hips and controlling the weight on the way down.<br /> Sumo Deadlift/
/ Sumo Deadlift with Bands/
/ Sumo Deadlift with Chains		 http://www.bodybuilding.com/exercises/detail/view/name/reverse-band-sumo-deadlift
  
Biceps		Reverse Barbell Curl (not set)[7]22Beginner0Pull1) Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.<br /> 2) While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.<br /> 3) Slowly begin to bring the bar back to starting position as your breathe in.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You can also use an E-Z bar as well.<br /> Reverse Cable Curl/
/ Reverse Plate Curls		  http://www.bodybuilding.com/exercises/detail/view/name/reverse-barbell-curl
  
Biceps		Reverse Barbell Preacher Curls (not set)[7]02Intermediate0Pull1) Grab an EZ-bar using a shoulder width and palms down (pronated) grip.<br /> 2) Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting position.<br /> 3) As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height. Squeeze the biceps hard for a second at the contracted position.<br /> 4) As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can be performed using an e-z bar, cables or dumbbells.<br />   http://www.bodybuilding.com/exercises/detail/view/name/reverse-barbell-preacher-curls
  
Biceps		Reverse Cable Curl (not set)[7]32Beginner0Pull1) Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.<br /> 2) While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.<br /> 3) Slowly begin to bring the bar back to starting position as your breathe in.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also perform this movement using an E-Z barbell or straight barbell.<br /> Reverse Barbell Curl  http://www.bodybuilding.com/exercises/detail/view/name/reverse-cable-curl
  
Abdominals		Reverse Crunch (not set)(not set)02Beginner0Pull1) Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.<br /> 2) Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.<br /> 3) While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.<br /> 4) Hold the contraction for a second and move your legs back to the starting position while exhaling.<br /> 5) Repeat for the recommended amount of repetitions.<br /> Exercise Ball Pull-In/
/ Flat Bench Leg Pull-In		  http://www.bodybuilding.com/exercises/detail/view/name/reverse-crunch
  
Abdominals		Reverse Crunches ["Bent-Knee Hip Raise","Reverse Crunch"](not set)01Beginner0Pull Lay flat on the floor with your arms next to your sides.<br /> Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.<br /> Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.<br /> Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.<br /> Repeat for the recommended amount of repetitions.<br /> <br /> Variations: You can straighten your legs to make it harder or wear ankle weights.Exercise Ball Pull-In/
/ Flat Bench Leg Pull-In/
/ Jackknife Sit-Up		  http://www.bodybuilding.com/exercises/detail/view/name/bent-knee-hip-raise
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