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Showing 871-885 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Traps		Smith Machine Shrug (not set)[12,1]102Beginner0Pull1) To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.<br /> 2) Lift the barbell up and fully extend your arms with your back straight. This is the starting position.<br /> 3) While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.<br /> 4) Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can be performed using a squat rack with a barbell. However, be careful not to select a weight that is so heavy that it causes you to break good form as you do not have the support of the smith machine for this variation. Too much weight can harm your back.<br /> 2) You can also use dumbbells to perform this exercise.<br /> Barbell Shrug/
/ Calf-Machine Shoulder Shrug/
/ Dumbbell Shrug		  http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-shrug
  
Quadriceps		Smith Machine Squat (not set)[6,8,9,11]101Beginner0Push1) To begin, first set the bar on the height that best matches your height. 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 (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.<br /> 3) Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).<br /> 4) Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. <br /> Tip:<br /> If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.<br /> 5) Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This is not an exercise to be taken lightly. If you have back issues, substitute it with leg presses instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.<br /> <br /> Variations:<br /> As previously mentioned, there are various stances that can be used depending on what you want to emphasize.<br /> You can also place a small block under the heels to improve balance.<br /> Same as the <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Squat">Barbell Squat</a> but with a Smith Machine.<br /> Dumbbell Squat  http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squat
  
Hamstrings		Smith Machine Stiff-Legged Deadlift (not set)[8,11]101Beginner0Pull1) To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.<br /> 2) Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.<br /> 3) Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement<br /> 4) Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.<br /> <br /> Variations:<br /> The exercise can also be performed with dumbbells or a straight bar.<br /> Like the <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Stiff-Legged+Barbell+Deadlift">Stiff-Legged Deadlift</a> but with a Smith Machine.<br />   http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-stiff-legged-deadlift
  
Traps		Smith Machine Upright Row (not set)[3,12,1]101Beginner0Pull1) To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.<br /> 2) Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.<br /> 3) Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. <br /> Tip:<br /> Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.<br /> 4) Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.<br /> <br /> Variations:<br /> This exercise can also be performed using a barbell, E-Z bar, straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.<br /> Same as the <a href="http://www.bodybuilding.com/fun/exercises.php?Name=Upright+Barbell+Row">Upright Barbell Row</a> but with a Smith Machine.<br /> Standing Dumbbell Upright Row/
/ Upright Cable Row/
/ Upright Row - With Bands		  http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-upright-row
  
Quadriceps		Smith Single-Leg Split Squat (not set)[6,8,9]101Beginner0Push1) To begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. 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 (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.<br /> 3) Position your legs by placing one foot slightly forward under the bar and extending your other leg back and place the top of your foot on the bench. This will be your starting position<br /> 4) Begin to slowly lower the bar by bending the knee as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calf becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. <br /> Tip:<br /> If you performed the exercise correctly, the front of the knee should make an imaginary straight line with the toes that is perpendicular to the front. If your knee is past that imaginary line (if it is past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.<br /> 5) Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten your leg again and go back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> 7) Switch legs and repeat the movement.<br /> <br /> Variation:<br /> You can use a barbell or dumbbell to perform this exercise.<br /> Barbell Lunge/
/ Dumbbell Lunges		  http://www.bodybuilding.com/exercises/detail/view/name/smith-single-leg-split-squat
  
Quadriceps		Snatch (not set)[3,8,9,11,1,15,2]21Intermediate0Pull1) Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.<br /> 2) With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.<br /> 3) Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.<br /> 4) As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.<br /> 5) Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.<br /> 6) Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.<br /> 7) Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.<br /> <br /> Caution:<br /> This is a very advanced exercise so be extremely careful with the weight used. Bad form on this exercise can lead to serious injury.<br /> Hang Snatch  http://www.bodybuilding.com/exercises/detail/view/name/snatch
  
Quadriceps		Snatch Balance ["Drop Snatch"][6,8,9,1,2]21Intermediate0Push1) Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.<br /> 2) Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.<br /> 3) Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.<br /> 4) Continue to descend to full depth, and return to a standing position. Carefully lower the weight. <br /> Hang Snatch/
/ Heaving Snatch Balance/
/ Overhead Squat		  http://www.bodybuilding.com/exercises/detail/view/name/snatch-balance-
  
Hamstrings		Snatch Deadlift ["Snatch-Grip Deadlift"]["7","8","9","11","14","15"]21Intermediate0Pull1)The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.<br /> 2) Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.<br /> 3) At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.<br /> Deficit Deadlift  http://www.bodybuilding.com/exercises/detail/view/name/snatch-deadlift
  
Quadriceps		Snatch from Blocks ["Snatch from Boxes"][6,7,8,9,11,1,15,2]21Expert0Pull1) Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.<br /> 2) Begin the first pull by driving through the front of the heels, raising the bar from the boxes.<br /> 3) Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.<br /> 4) As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.<br /> 5) Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.<br /> Hang Snatch/
/ Power Snatch/
/ Power Snatch from Blocks		  http://www.bodybuilding.com/exercises/detail/view/name/snatch-from-blocks
  
Hamstrings		Snatch Pull ["Snatch High Pull"][6,8,11,14,15]21Intermediate0Pull1) With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.<br /> 2) Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees. <br /> 3) Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.<br /> 4) There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.<br /> Clean Pull  http://www.bodybuilding.com/exercises/detail/view/name/snatch-pull
  
Traps		Snatch Shrug (not set)[7,1]21Intermediate0Pull1) Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.<br /> 2) Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.<br /> Snatch Pull  http://www.bodybuilding.com/exercises/detail/view/name/snatch-shrug
  
Shoulders		Snatch-Grip Behind-The-Neck Overhead Press (not set)[2]21Intermediate0Push1) Load a barbell about chest level in a squat rack making sure the apparatus doesn’t impede your hand placement. <br /> 2) Take a very wide grip on the bar equidistant from the midpoint and place it on your traps as if you were doing a squat. <br /> 3) Step back from the rack using a shoulder-width stance, feet angled slightly outward, with your knees unlocked and torso upright while maintaining a big chest with your shoulders back. Keep your head facing forward throughout. Lift the bar off your traps; this will be your starting position. <br /> 4) Keeping your elbows under the bar, press the bar overhead to full arm extension and lower under control without overextending your shoulders and leaning your head forward just a bit. Repeat for reps. <br />   http://www.bodybuilding.com/exercises/detail/view/name/snatch-grip-behind-the-neck-overhead-press
  
Triceps		Speed Band Overhead Triceps (not set)(not set)12Beginner0Push1) For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.<br /> 2) To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.<br /> 3) To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.<br /> 4) Pause, and then return to the starting position.<br />  http://www.bodybuilding.com/exercises/detail/view/name/speed-band-overhead-triceps
  
Triceps		Speed Band Pushdown (not set)(not set)02Beginner0Push1) Choke a band onto a pull up bar.<br /> 2) Grasp the band with a pronated grip, hands close together.<br /> 3) Beginning with the elbow flexed, extend the elbow to straighten your arms, ensuring you keep your upper arm in place.<br /> 4) Pause briefly, and return to the starting position. <br />  http://www.bodybuilding.com/exercises/detail/view/name/speed-band-pushdown
  
Quadriceps		Speed Box Squat (not set)[6,8,9]21Intermediate0Push1) Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.<br /> 2) Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.<br /> 3) Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.<br /> 4) Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.<br /> 5) Pause briefly, and explode off of the box, extending through the hips and knees.<br />  http://www.bodybuilding.com/exercises/detail/view/name/speed-box-squat
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