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Showing 781-795 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Hamstrings		Seated Hamstring and Calf Stretch (not set)[6]110Intermediate0Static1) Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.<br /> 2) Leaning forward slightly, pull on the belt to draw the toes of your foot back. Hold this position for 10-20 seconds and then repeat with the other leg. <br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-hamstring-and-calf-stretch
  
Neck		Seated Head Harness Neck Resistance (not set)(not set)112Intermediate0Pull1) Place a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other. Your toes should be pointed out.<br /> 2) Slowly move your torso forward until it is almost parallel with the floor. Using both hands, securely position the neck strap around your head. <br /> Tip:<br /> Make sure the weights are still lying on the floor to prevent any strain on the neck. Now grab the weight with both hands while elevating your torso back until it is almost perpendicular to the floor. <br /> Note:<br /> Your head and torso needs to be slightly tilted forward to perform this exercise.<br /> 3) Now place both hands on top of your knees. This is the starting position.<br /> 4) Slowly lower your neck down until your chin touches the upper part of your chest while breathing in.<br /> 5) While exhaling, bring your neck back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This exercise puts a lot of stress on the neck muscles and should be approached with caution. Any sudden jerk or movement can cause you to strain a neck muscle. It is best to practice the form at first without any weights to get used to the movements required for this exercise.<br />  http://www.bodybuilding.com/exercises/detail/view/name/seated-head-harness-neck-resistance
  
Hamstrings		Seated Leg Curl ["Seated Leg Curls"](not set)102Beginner0Pull<br /> Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.<br /> Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.<br /> As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.<br /> Slowly return to the starting position as you breathe in.<br /> Repeat for the recommended amount of repetitions.<br /> <br /> Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.<br /> <br /> Variations: Since you have three foot positions you have in reality three exercises.  http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-curl
  
Quadriceps		Seated Leg Press (not set)[6,8,9]101Beginner0Push1) Adjust the bottom position of the machine and seat yourself. <br /> 2) Select an appropriate load for your training, and then plant your feet a little wider than shoulder width on the platform. Grasp the handles, maintaining good spinal position with your chest up and your head looking forward. This will be your starting position. <br /> 3) Driving through the heels of your feet, extend through the hips and knees to push the sled upward. Do not lock out your knees. <br /> 4) After holding the top position for a movement, return to the starting position without fully returning the weight to the stack. <br /> Leg Press  http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-press
  
Abdominals		Seated Leg Tucks ["Leg Pull-in"](not set)02Beginner0Pull1) 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 /> Exercise Ball Pull-In/
/ Reverse Crunch		  http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-tucks
  
Middle Back		Seated One-arm Cable Pulley Rows (not set)[3,10,15]31Intermediate0Pull1) To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.<br /> 2) Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.<br /> 3) With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.<br /> 4) Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.<br /> 5) Hold that contraction for a second and slowly go back to the original position while breathing in. <br /> Tip:<br /> Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.<br /> 6) Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.<br /> <br /> Variations:<br /> You can perform this movement with a high pulley as well and standing up. You can also perform it doing a full rotation of the wrist. In other words, at the starting position you will have the palms of the hands facing down and at the end of the movement they will be facing up. Great movement to perform for a variety of purposes.<br /> One-Arm Dumbbell Row/
/ Bent Over One-Arm Long Bar Row		  http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-cable-pulley-rows
  
Forearms		Seated One-Arm Dumbbell Palms-Down Wrist Curl (not set)(not set)42Intermediate0Pull1) Sit on a flat bench with a dumbbell in your right hand.<br /> 2) Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.<br /> 3) Lean forward and place your right forearm on top of your upper right thigh with your palm down. <br /> Tip:<br /> Make sure that the back of the wrist lies on top of your knees. This will be your starting position.<br /> 4) Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.<br /> 5) Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. <br /> Tip:<br /> The only movement should happen at the wrist.<br /> 6) Perform for the recommended amount of repetitions, switch arms and repeat the movement.<br /> <br /> Variations:<br /> You can also do this movement with two arms at a time, one on each knee, or using a barbell.<br /> Palms-Down Dumbbell Wrist Curl Over A Bench/
/ Palms-Down Wrist Curl Over A Bench		  http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-down-wrist-curl
  
Forearms		Seated One-Arm Dumbbell Palms-Up Wrist Curl (not set)(not set)42Beginner0Pull1) Sit on a flat bench with a dumbbell in your right hand.<br /> 2) Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.<br /> 3) Lean forward and place your right forearm on top of your upper right thigh with your palm up. <br /> Tip:<br /> Make sure that the front of the wrist lies on top of your knees. This will be your starting position.<br /> 4) Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.<br /> 5) Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. <br /> Tip:<br /> The only movement should happen at the wrist.<br /> 6) Perform for the recommended amount of repetitions, switch arms and repeat the movement.<br /> <br /> Variations:<br /> You can also do this movement with two arms at a time, one on each knee, or using a barbell.<br /> Seated Dumbbell Palms-Up Wrist Curl/
/ Standing Palms-Up Barbell Behind The Back Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-up-wrist-curl
  
Abdominals		Seated Overhead Stretch (not set)(not set)02Beginner0Static1) Sit up straight on an exercise mat.<br /> 2) Touch the soles of your feet together with your feet six to eight inches in front of your hips. <br /> 3) Place one hand on the floor beside you and your other hand behind your head.<br /> 4) Lift your elbow to the ceiling as you incline your torso to the other side. Hold for 10 to 20 seconds, then switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/seated-overhead-stretch
  
Forearms		Seated Palm-Up Barbell Wrist Curl (not set)(not set)22Beginner0Pull1) Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.<br /> 2) Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.<br /> 3) Lean forward and place your forearms on top of your upper thighs with your palms up. <br /> Tip:<br /> Make sure that the front of the wrists lay on top of your knees. This will be your starting position.<br /> 4) Lower the bar as far as possible while inhaling and keeping a tight grip.<br /> 5) Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and <br /> Tip:<br /> Only the wrist should move.<br /> <br /> Variations:<br /> This exercise can also be done with one or two dumbbells. Alternatively an EZ bar can also be used.<br /> Seated One-Arm Dumbbell Palms-Up Wrist Curl/
/ Seated Palm-Up Barbell Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/seated-palm-up-barbell-wrist-curl
  
Forearms		Seated Palms-Down Barbell Wrist Curl (not set)(not set)22Beginner0Pull1) Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.<br /> 2) Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.<br /> 3) Lean forward and place your forearms on top of your upper thighs with your palms down. <br /> Tip:<br /> Make sure that the back of the wrists lay on top of your knees. This will be your starting position.<br /> 4) Lower the bar as far as possible while inhaling and keeping a tight grip.<br /> 5) Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and <br /> Tip:<br /> Only the wrist should move.<br /> <br /> Variations:<br /> This exercise can also be done with one or two dumbbells. Alternatively an EZ bar can also be used.<br /> Seated One-Arm Dumbbell Palms-Down Wrist Curl  http://www.bodybuilding.com/exercises/detail/view/name/seated-palms-down-barbell-wrist-curl
  
Abdominals		Seated Scissor Kick (not set)[5]01Intermediate0Pull1) To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. <br /> 2) With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. <br /> 3) Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). <br /> 4) Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. <br /> 5) Repeat for the recommended amount of repetitions. <br /> Scissor Kick http://www.bodybuilding.com/exercises/detail/view/name/seated-scissor-kick
  
Shoulders		Seated Side Lateral Raise (not set)(not set)42Beginner0Push1) Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.<br /> 2) While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.<br /> 3) Lower the dumbbells back down slowly to the starting position as you inhale.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can also be performed standing up.<br /> One-Arm Side Laterals/
/ Dumbbell Raise/
/ Lateral Raise - With Bands		  http://www.bodybuilding.com/exercises/detail/view/name/seated-side-lateral-raise
  
Biceps		Seated Straight-Bar Curl Superset (not set)[7]22Intermediate0Pull1) Sit erect on the end of a flat bench, feet out in front and knees bent about 90 degrees. Grasp a fixed barbell out wide with an underhand grip, a hand position that puts more emphasis on the biceps short head. This will be your starting position. <br /> 2) Without using body English, do this partial-rep movement by contracting your biceps to curl the bar up to a point just below your chin, then release under control, ensuring the bar doesn’t rest atop the thighs in the bottom position. Repeat for the designated number of reps. <br /> 3) Quickly reposition your hands to a shoulder-width grip and repeat for reps. <br /> 4) Finally switch to a close grip, which preferentially emphasizes the long head, for the final number of reps. <br />  http://www.bodybuilding.com/exercises/detail/view/name/seated-straight-bar-curl-superset
  
Triceps		Seated Triceps Press (not set)(not set)42Beginner0Push1) Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. <br /> Tip:<br /> a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.<br /> 2) Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. <br /> Tip:<br /> The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.<br /> 3) Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) You can perform this exercise standing as well but this puts strain on your back especially if you are using heavy dumbbells like 95 lbs or so.<br /> 2) Another variation is to use an EZ or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).<br /> 3) There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.<br /> 4) Finally, a low pulley cable with a rope attachment or bar (straight or EZ) attachment at the end can be used for variety purposes as well.<br /> Cable Rope Overhead Triceps Extension/
/ Incline Barbell Triceps Extension/
/ Standing Dumbbell Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/seated-triceps-press
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