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 766-780 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Calves		Seated Calf Raise ["Seated Calf Raises"](not set)102Beginner0Push1)Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.<br /> 2)Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.<br /> 3)Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.<br /> 4)Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.<br /> 5)Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.<br /> 6)Repeat for the recommended amount of repetitions.<br /> Barbell Seated Calf Raise/
/ Dumbbell Seated One-Leg Calf Raise		  http://www.bodybuilding.com/exercises/detail/view/name/seated-calf-raise
  
Calves		Seated Calf Stretch (not set)[9,11]00Beginner0Static1) Sit up straight on an exercise mat.<br /> 2) Bend one knee and put that foot on the floor to stabilize the torso.<br /> 3) Straighten your other leg and flex your ankle.<br /> 4) Using a band, towel, or your hand if you can reach, pull the toes toward you. Hold for 10 to 20 seconds, then switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-calf-stretch
  
Biceps		Seated Close-Grip Concentration Barbell Curl ["Concentration Curl"](not set)22Intermediate0Pull1) Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.<br /> 2) Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. <br /> Tip:<br /> Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting position.<br /> 3) While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.<br /> 4) Slowly begin to bring the barbell back to starting position as your breathe in. <br /> Tip:<br /> Avoid swinging motions at any time.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arms. This is a more challenging version of the exercise and is not recommended for people with lower back issues. You can also perform as described here but without using a bench. So for this version you will be kneeling and the weight of the barbell will help to balance you.<br /> Cable Preacher Curl/
/ Concentration Curls/
/ Preacher Curl		  http://www.bodybuilding.com/exercises/detail/view/name/seated-close-grip-concentration-barbell-curl
  
Biceps		Seated Dumbbell Curl (not set)(not set)42Beginner0Pull1) Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.<br /> 2) Rotate the palms of the hands so that they are facing your torso. This will be your starting position.<br /> 3) While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.<br /> 4) Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.<br /> Barbell Curl/
/ EZ-Bar Curl/
/ Lying Cable Curl		  http://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-curl
  
Biceps		Seated Dumbbell Inner Biceps Curl (not set)(not set)42Beginner0Pull1) Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.<br /> 2) Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.<br /> 3) While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids. Tips:<br /> 4) Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.<br /> 5) Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support.<br /> 2) You can stand up while performing this exercise.<br /> 3) You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.<br /> Overhead Cable Curl/
/ Standing Inner-Biceps Curl		  http://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-inner-biceps-curl
  
Forearms		Seated Dumbbell Palms-Down Wrist Curl (not set)(not set)42Beginner0Pull1) Start out by placing two dumbbells on the floor in front of a flat bench.<br /> 2) Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.<br /> 3) Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.<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 /> Tip:<br /> Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.<br /> 6) Repeat for the recommended amount of repetitions.<br /> 7) When finished, simply lower the dumbbells to the floor.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed using a barbell instead of a dumbbell.<br /> 2) You can also focus on one arm at a time to isolate the forearms.<br /> Palms-Down Dumbbell Wrist Curl Over A Bench/
/ Palms-Down Wrist Curl Over A Bench/
/ Seated Palms-Down Barbell Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-palms-down-wrist-curl
  
Forearms		Seated Dumbbell Palms-Up Wrist Curl (not set)(not set)42Beginner0Pull1) Start out by placing two dumbbells on the floor in front of a flat bench.<br /> 2) Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.<br /> 3) Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.<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 /> Tip:<br /> Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.<br /> 6) Repeat for the recommended amount of repetitions.<br /> 7) When finished, simply lower the dumbbells to the floor.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed using a barbell instead of a dumbbell.<br /> 2) You can also focus on one arm at a time to isolate the forearms.<br /> Seated Two-Arm Palms-Up Low-Pulley Wrist Curl/
/ Standing Palms-Up Barbell Behind The Back Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-palms-up-wrist-curl
  
Shoulders		Seated Dumbbell Press (not set)[2]41Beginner0Push1) Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.<br /> 2) Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.<br /> 3) Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.<br /> 4) As you exhale, push the dumbbells up until they touch at the top.<br /> 5) After a second pause, slowly come down back to the starting position as you inhale.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.<br /> 2) You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.<br /> Barbell Shoulder Press/
/ Handstand Push-Ups/
/ Smith Machine Overhead Shoulder Press		  http://www.bodybuilding.com/exercises/detail/view/name/seated-dumbbell-press
  
Abdominals		Seated Flat Bench Leg Pull-In (not set)(not set)01Beginner0Pull1) Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.<br /> 2) Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.<br /> 3) After a second pause, go back to the starting position as you inhale.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also perform this exercise on a mat on the floor just by placing your arms to the sides. In this case, the legs will be stretched and elevated slightly over the floor. Also, as you become more advanced you can hold a dumbbell in between your feet or attach a pulley to them for added resistance. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.<br /> Reverse Crunches/
/ Exercise Ball Pull-In		  http://www.bodybuilding.com/exercises/detail/view/name/seated-flat-bench-leg-pull-in
  
Hamstrings		Seated Floor Hamstring Stretch (not set)[6]00Beginner0Static1) Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.<br /> 2) Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-floor-hamstring-stretch
  
Shoulders		Seated Front Deltoid (not set)[4]00Expert0Static1) Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position. <br /> 2) Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.<br /> 3) Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.<br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-front-deltoid
  
Gluteus Maximus		Seated Glute ["Glute Stretch"](not set)00Expert0Static1) In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.<br /> 2) Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.<br /> 3) Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.<br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-glute
  
Gluteus Maximus		Seated Glute Stretch (not set)[9]00Beginner0Pull1) Begin seated on the ground with both legs extended. <br /> 2) Bring your right knee up and over your left leg so that your right foot is on the ground. Keep the left leg extended. <br /> 3) Hold your right knee with both hands and pull it into your chest. Hold the stretch for 30 seconds. <br /> 4) Repeat with the opposite leg. <br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-glute-stretch
  
Lower Back		Seated Good Mornings (not set)[8]21Intermediate0Pull1) Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.<br /> 2) Remove the bar from the rack, creating a tight arch in your lower back. 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 until you are seated on the box. This will be your starting position.<br /> 3) Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop. <br /> 4) Pause just above the pins and reverse the motion until your torso it upright. <br /> Band Good Morning (Pull Through)/
/ Good Morning		  http://www.bodybuilding.com/exercises/detail/view/name/seated-good-mornings
  
Hamstrings		Seated Hamstring ["Hamstring Stretch"][6]00Expert0Static1) In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.<br /> 2) Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.<br /> 3) Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.<br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-hamstring
comments powered by Disqus