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 811-825 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Adductors		Side Lying Groin Stretch (not set)[9]02Beginner0Static1) Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.<br /> 2) Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder). <br /> 3) Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/side-lying-groin-stretch
  
Neck		Side Neck Stretch (not set)(not set)02Beginner0Static1) Start with your shoulders relaxed, gently tilt your head towards your shoulder.<br /> 2) Assist stretch with a gentle pull on the side of the head.<br />   http://www.bodybuilding.com/exercises/detail/view/name/side-neck-stretch
  
Quadriceps		Side Standing Long Jump (not set)[6,8,9]01Beginner0Push1) Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.<br /> 2) Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.<br /> 3) Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.<br />  http://www.bodybuilding.com/exercises/detail/view/name/side-standing-long-jump
  
Quadriceps		Side to Side Box Shuffle (not set)[5,6,9]111Beginner0Push1) Stand to one side of the box with your left foot resting on the middle of it.<br /> 2) To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.<br /> 3) Continue shuffling back and forth across the box. <br />   http://www.bodybuilding.com/exercises/detail/view/name/side-to-side-box-shuffle
  
Lats		Side To Side Chins ["Chin-Up"][3,7,12,1]111Intermediate0Pull1) Grab the pull-up bar with the palms facing forward using a wide grip.<br /> 2) As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.<br /> 3) Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. <br /> Tip:<br /> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.<br /> 4) After a second of contraction, inhale as you go back to the starting position.<br /> 5) Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. <br /> Tip:<br /> Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.<br /> 6) After a second of contraction, inhale as you go back to the starting position.<br /> 7) Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.<br /> <br /> Caution:<br /> If you are new to this exercise and do not have the strength to perform it, using a spotter to hold your legs can help being that it requires putting a lot of stress on the rotator cuffs. Alternatively you can also use a chin assist machine. <br /> <br /> Variations:<br /> If you have developed enough strength to perform this exercise with weights, do so with caution. Side to side chins can be a challenging exercise and if not performed correctly, can cause injury. Before attempting to use weights, make sure you are able to perform the exercise with good form. <br /> You can also perform the side to side chins by doing all reps to one side and then the next or by also including the middle movement as well (in which case you would pull up first to the left hand side, then the middle and then the right side).<br /> You can use a chin assist machine if you do not have the strength to perform the exercise on your own.<br /> Pullups/
/ Rocky Pull-Ups/Pulldowns		  http://www.bodybuilding.com/exercises/detail/view/name/side-to-side-chins
  

Quadriceps

Side to side jumps (not set)["8","9","14"]01Beginner0Push Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.<br /> Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.<br /> Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.<br />  https://www.youtube.com/watch?v=sf23wNksjtk
  
Chest		Side To Side Push-Up (not set)[1,2]01Intermediate0Push1) Assume a push-up position with your body straight, supported by your extended arms. Your hands should be outside of shoulder width. This will be your starting position. <br /> 2) Initiate the movement by flexing the elbows and leaning to one side, lowering your torso to the ground. <br /> 3) Return to the starting position by extending your elbows, pushing yourself back to center. <br /> 4) On the next repetition lower yourself to the other side, again returning to the starting position after the rep is complete. Continue alternating until the set is finished. <br /> Pushups  http://www.bodybuilding.com/exercises/detail/view/name/side-to-side-push-up
  
Shoulders		Side Wrist Pull (not set)[7,10]02Beginner0Static1) This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.<br /> 2) Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/side-wrist-pull
  
Lats		Side-Lying Floor Stretch (not set)(not set)00Beginner0Static1) First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).<br /> 2) Straighten your right leg and rest the right foot on the floor behind your left. Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/side-lying-floor-stretch
  
Quadriceps		Single Arm Overhead Kettlebell Squat (not set)[8,9,11,1]91Expert0Push1) From a standing position, press a single kettlebell overhead by extending the elbow and flexing the shoulder. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position. <br /> 2) Descend into a squat by flexing your hips and knees. As you squat, keep your weight on your heels and push your knees out. Maintain proper curvature of your entire spine, from the lower back all the way up through your cervical spine. Descend as far as your flexibility allows or until you have reached a full squat position. Avoid excessive forward lean, rounding your lumbar or thoracic spine, and keep the kettlebell in place throughout the exercise. <br /> 3) After a brief pause, return to the starting position by extending through the hips and knees. Repeat for the desired number of repetitions. <br /> One-Arm Overhead Kettlebell Squats  http://www.bodybuilding.com/exercises/detail/view/name/single-arm-overhead-kettlebell-squat
  
Shoulders		Single Dumbbell Raise (not set)[7,15]42Beginner0None1) With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position. <br /> 2) Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement. <br /> 3) Return to the starting position and repeat for the recommended amount of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/single-dumbbell-raise
  
Quadriceps		Single Leg Butt Kick (not set)[6,9]01Beginner0Push1) Begin by standing on one leg, with the bent knee raised. This will be your start position. <br /> 2) Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.<br /> 3) Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.<br /> 4) Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill. <br />   http://www.bodybuilding.com/exercises/detail/view/name/single-leg-butt-kick
  
Hamstrings		Single Leg Deadlift (not set)[8,11]91Intermediate0Pull1) Hold a kettlebell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the kettlebell. <br /> 2) Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. Repeat for the desired number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/single-leg-deadlift
  
Gluteus Maximus		Single Leg Glute Bridge (not set)[9]02Beginner0Push1) Lay on the floor with your feet flat and knees bent.<br /> 2) Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.<br /> 3) Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.<br /> 4) Extend as far as possible, pause and then return to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/single-leg-glute-bridge-
  
Quadriceps		Single Leg Push-off (not set)[6,9]111Beginner0Push1) Stand on the ground with one foot resting on the box, heel close to the edge.<br /> 2) Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.<br /> 3) Land with the same foot on top of the box, returning your other foot back to the start position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/single-leg-push-off
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