Exercise Guides

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 61-75 of 1,081 items.

Main Muscle Trained	Name	Alternate Names	Auxiliary Muscles	Equipment	Mechanics Type	Exercise Level	Sport	Force	Instructions	Alternative Exercises	External Url Info	Comments
Quadriceps	Barbell Front-To-Back Squat	(not set)	[6,8,9]	2	1	Intermediate	0	Push	1) Deadlift a barbell off the ground and clean it to a racked position. If you are using a squat rack set it just below shoulder height and rest a barbell on top of your deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position. <br /> 2) Position your feet into a shoulder-width apart stance with the toes slightly pointed out. Keep your head and elbows up at all times. Your triceps should remain parallel to the ground. Keep a neutral neck and flat back. This will be your starting position. <br /> 3) Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. <br /> 4) Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position. Then, push upwards by fully extending your arms overhead and move the bar to a back squat position (lying across your upper traps). <br /> 5) Then, complete a back squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. <br /> 6) Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the top position. <br /> 7) Return the bar to a front squat position by pushing upwards and fully extending your arms and moving the bar back to the top of your deltoids. This is one repetition. <br /> 8) Repeat for recommended number of repetitions. <br />		http://www.bodybuilding.com/exercises/detail/view/name/barbell-front-to-back-squat
Quadriceps	Barbell Full Squat	["Olympic Squat"," High Bar Squat"]	[6,8,9,11]	2	1	Intermediate	1	Push	1) This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.<br /> 2) Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.<br /> 3) Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.<br /> 4) Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.<br /> 5) Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position. <br />	Leg Press/ / Front Barbell Squat	http://www.bodybuilding.com/exercises/detail/view/name/barbell-full-squat
Gluteus Maximus	Barbell Glute Bridge	["hip thrust"]	[6,9]	2	1	Intermediate	0	Push	1)Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.<br /> 2) Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. <br /> 3)Extend as far as possible, then reverse the motion to return to the starting position. <br />	Barbell Hip Thrust/ / Butt Lift (Bridge)	http://www.bodybuilding.com/exercises/detail/view/name/barbell-glute-bridge
Chest	Barbell Guillotine Bench Press	["Neck Press"]	[1,2]	2	1	Intermediate	0	Push	1)Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.<br /> 2)As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.<br /> 3)After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.<br /> 4)Repeat the movement for the prescribed amount of repetitions.<br /> 5)When you are done, place the bar back in the rack.<br /> <br /> Caution:<br /> <br /> 1)It is advised that you use a spotter for this exercise. If no spotter is available, then be very conservative with the amount of weight used.<br /> 2)Also, beware of letting the bar drift too far forward. You want the bar to be about 1 inch from your neck and nowhere else.<br /> 3)You should be in full control of the barbell at all times.<br /> <br /> Variations:<br /> This exercise can also be performed with the smith machine.<br />	Neck Press	http://www.bodybuilding.com/exercises/detail/view/name/barbell-guillotine-bench-press
Quadriceps	Barbell Hack Squat	(not set)	[6,7,9]	2	1	Intermediate	0	Push	1)Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. <br /> Tip:<br /> A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position. <br /> 2)While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down. <br /> 3)Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out. <br /> 4)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can also be performed with your heels slightly elevated on a small block. This is a good option for beginners who lack the flexibility to perform the exercise without it.<br />	Hack Squat/ / Front Barbell Squat/ / Weighted Sissy Squat	http://www.bodybuilding.com/exercises/detail/view/name/barbell-hack-squat
Gluteus Maximus	Barbell Hip Thrust	["Bridge"," weighted hip extension"]	[6,9]	2	1	Intermediate	0	Push	1)Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.<br /> 2) Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.<br /> 3) Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position. <br />	Barbell Glute Bridge/ / Butt Lift (Bridge)	http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust
Chest	Barbell Incline Bench Press Medium-Grip	["Incline Barbell Bench Press","Incline Press"]	["1","2"]	2	1	Beginner	1	Push	1) Load the bar to an appropriate weight for your training.<br /> 2) Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted.<br /> 3) Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.<br /> 4) Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.<br /> 5) After touching your torso with the bar, extend the elbows to return the bar to the starting position.<br />		http://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-bench-press-medium-grip	[2]
Shoulders	Barbell Incline Shoulder Raise	["shoulder protraction"," weighted scapular protraction"]	[4]	2	1	Beginner	0	Push	1)Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.<br /> 2)While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.<br /> 3)Bring back the bar to the starting position as you breathe in.<br /> 4)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use dumbbells or a smith machine in order to perform this exercise.<br />		http://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-shoulder-raise
Quadriceps	Barbell Lunge	["weighted lunges"]	[6,8,9]	2	1	Intermediate	0	Push	1)This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.<br /> 2)Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.<br /> 3)Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. li> <br /> 4)Using mainly the heel of your foot, push up and go back to the starting position as you exhale.<br /> 5)Repeat the movement for the recommended amount of repetitions and then perform with the left leg.<br /> <br /> Caution:<br /> This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.<br /> <br /> Variations:<br /> There are several ways to perform the exercise.<br /> 1)One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.<br /> 2)The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.<br /> 3)A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.<br />	Dumbbell Rear Lunge/ / One Leg Barbell Squat/ / Smith Single-Leg Split Squat	http://www.bodybuilding.com/exercises/detail/view/name/barbell-lunge
Shoulders	Barbell Rear Delt Row	["Elbows Out Barbell Row"]	[3,10,12]	2	1	Beginner	0	Pull	1)Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.<br /> 2)Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.<br /> 3)While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.<br /> 4)Slowly go back to the initial position as you breathe in.<br /> 5)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment.<br />	Bent Over Dumbbell Rear Delt Raise With Head On Bench/ / Cable Seated Lateral Raise/ / Reverse Flyes With External Rotation	http://www.bodybuilding.com/exercises/detail/view/name/barbell-rear-delt-row
Quadriceps	Barbell Reverse Lunge	(not set)	[6,8,9]	2	1	Beginner	0	Push	1) Position a weighted bar across your upper back holding the ends with your hands to keep it stable. Alternately, you can do this in a squat rack to more easily get into the starting position. Stand erect with your chest out and your shoulders back, maintaining the natural curve in your back and knees unlocked. Your feet should be about hip width apart. This is your starting position. <br /> 2) Staying erect, initiate the movement by stepping back with one foot about 2 feet, keeping your hips facing forward as the toe of your back foot makes contact first. Then allow both knees to bend and descend just short of allowing your trailing knee to touch the floor. <br /> 3) Your body should continue to be upright. Don't lean forward or allow you back to round. Press back up by pushing through your back foot maintaining balance as you return to the starting position. <br /> 4) Repeat on the opposite side, and repeat for the desired number of repetitions. <br />	One Leg Barbell Squat	http://www.bodybuilding.com/exercises/detail/view/name/barbell-reverse-lunge
Abdominals	Barbell Rollout from Bench	(not set)	[8,9,10,1]	2	1	Intermediate	0	Pull	1)Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position. <br /> 2)To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement. <br /> 3)When the bar has been moved as far forward as possible, return to the starting position. <br />	Barbell Ab Rollout/ / Barbell Ab Rollout - On Knees	http://www.bodybuilding.com/exercises/detail/view/name/barbell-rollout-from-bench
Calves	Barbell Seated Calf Raise	(not set)	(not set)	2	2	Beginner	0	Push	1)Place a block about 12 inches in front of a flat bench.<br /> 2)Sit on the bench and place the ball of your feet on the block.<br /> 3)Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.<br /> 4)Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.<br /> 5)After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can.<br /> 6)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can use the smith machine or the seated calf raise machine in order to perform this exercise. Alternatively, you can also use dumbbells by placing one on top of each thigh.<br />	Seated Calf Raise/ / Donkey Calf Raises	http://www.bodybuilding.com/exercises/detail/view/name/barbell-seated-calf-raise
Shoulders	Barbell Shoulder Press	["Seated Barbell Shoulder Press"]	[4,2]	2	1	Intermediate	0	Push	1) Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).<br /> 2) Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.<br /> 3) Lower the bar down to the shoulders slowly as you inhale.<br /> 4) Lift the bar back up to the starting position as you exhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed standing.<br />	Dumbbell Shoulder Press/ / Dumbbell Shrug/ / Upright Barbell Row	http://www.bodybuilding.com/exercises/detail/view/name/barbell-shoulder-press
Traps	Barbell Shrug	(not set)	(not set)	2	2	Beginner	0	Pull	1)Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.<br /> 2)Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. <br /> 3)Slowly return to the starting position as you breathe in.<br /> 4)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.<br />	Dumbbell Shrug/ / Upright Barbell Row	http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug