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Showing 76-90 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Traps		Barbell Shrug Behind The Back (not set)[7,12]22Beginner0Pull1)Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for 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. The arms should remain stretched out at all times.<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 rear to front. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell in front of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.<br /> Barbell Shrug/
/ Cable Shrugs/
/ Dumbbell Shrug		  http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug-behind-the-back
  
Abdominals		Barbell Side Bend ["Barbell Side Bends"][11]22Beginner0Pull1)Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.<br /> 2)While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.<br /> 3)Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.<br /> 4)Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Use caution if you have lower back problems, or avoid this exerise altogether.<br /> <br /> Variations:<br /> You can also do this exercise while seating on a bench or with dumbbells in your hands.<br /> Cross-Body Crunch/
/ Plate Twist/
/ Seated Barbell Twist		  http://www.bodybuilding.com/exercises/detail/view/name/barbell-side-bend
  
Quadriceps		Barbell Side Split Squat ["Barbell Side Lunge"][6,9,11]21Beginner0Push1)Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.<br /> 2)Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body.<br /> 3)Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement. <br /> 4)After performing the recommended amount of reps, repeat the movement with the opposite leg.<br /> <br /> Variations:<br /> You can perform this movement with dumbbells.<br /> Barbell Lunge/
/ Dumbbell Lunges		  http://www.bodybuilding.com/exercises/detail/view/name/barbell-side-split-squat
  
Quadriceps		Barbell Squat ["Barbell Full Squat"][6,8,9]21Beginner0Push1) Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed. <br /> 2) Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible. <br /> 3) Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward. <br />   http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat
  
Quadriceps		Barbell Squat To A Bench ["Barbell Squat to a Box"][6,8,9,11]21Expert0Push1)This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth. <br /> 2) <br /> 3)Then, set the bar on a rack 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 /> 4)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 /> 5)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 as looking down will get you off balance and also maintain a straight back. This will be your starting position. (<br /> Note:<br /> For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).<br /> 6)Begin to slowly lower the bar by bending the knees and sitting your hips back as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. 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 /> 7)Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs and extend the hips to go back to the starting position.<br /> 8)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 the dumbbell squat variation or a leg press 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 /> Dumbbells can be used as well for resistance by holding them to your sides. The use of wrist wraps is a necessity due to the amount of weights used. I find this an excellent variation when my lower back begins to act up after many weeks of regular barbell squats. (<br /> Note:<br /> For wide stance dumbbell squats you will have to hold the dumbbells in between your legs as opposed to both sides in order to be able to distance your legs sufficiently).<br /> Another way to perform these is by using a smith machine though I do not recommend this. The reason for not performing regular squats on the smith machine is that since the machine allows you to execute the exercise while leaning versus the bar, hip flexor involvement is minimized taking the hamstring out of the exercise. While this does take pressure off the lower back, hamstring involvement is a requirement to stabilize the knee-cap. So, as a result, what is created is a situation where destructive forces place a huge stress on the ACL (anterior cruciate ligament; a primary ligament in the knee capsule whose job is to provide knee stability) by pushing the knee-cap forward. For this reason, I highly recommend against smith machine use for squats and if you still insist on doing so, make sure it is a sporadic use rather than frequent, and also be sure to control the amount of weight used.<br />   http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat-to-a-bench
  
Quadriceps		Barbell Squat To A Box (not set)[6,8,9]111Beginner0Push1) Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired. <br /> 2) Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. <br /> 3) Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward. <br /> 4) 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. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box <br /> 5) Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. <br />   http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat-to-a-box
  
Quadriceps		Barbell Step Ups ["Barbell Step-Ups"][6,8,9,14]21Intermediate0Push1)Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.<br /> 2)Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.<br /> 3)Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.<br /> 4)Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.<br /> <br /> Note:<br /> This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.<br /> <br /> Variations:<br /> Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, dumbbells can be used. Beginners can start with only the bodyweight, especially if they have balance issues.<br /> Barbell Lunge/
/ Dumbbell Lunges/
/ Smith Single-Leg Split Squat		  http://www.bodybuilding.com/exercises/detail/view/name/barbell-step-ups
  
Quadriceps		Barbell Thruster (not set)[8,9,12,1,15,2]21Intermediate0Push1) Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. Rest the bar on top of the front 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) To unrack the bar, push upward into it and push your hips forward. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. Your triceps should remain parallel with 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 back. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement. <br /> 4) As you prepare to ascend, push through your heels and begin to wrap your fingers tightly around the bar for a firm grip. As you near the top of your squat, begin pressing the bar up towards the ceiling, allowing your neck to hyperextend so that the bar has room to move. <br /> 5) A final position will be one in which your arms are fully extended overhead and your legs straight. Maintain tightness from head to toe. <br /> 6) Lower the bar slowly, allowing your knees to bend to lessen the blow. Immediately transition back into the squatting movement to continue into the next repetition. Repeat for recommended number of repetitions. <br /> Push Press  http://www.bodybuilding.com/exercises/detail/view/name/barbell-thruster
  
Quadriceps		Barbell Walking Lunge (not set)[6,8,9]21Beginner0Push1)Begin standing with your feet shoulder width apart and a barbell across your upper back. <br /> 2)Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. <br /> 3)Drive through the heel of your lead foot and extend both knees to raise yourself back up.<br /> 4) Step forward with your rear foot, repeating the lunge on the opposite leg. <br /> Dumbbell Lunges/
/ Split Squats		  http://www.bodybuilding.com/exercises/detail/view/name/barbell-walking-lunge
  
Shoulders		Battling Ropes ["Wave Lengths"][4,7]111Beginner0Push1)For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. <br /> 2)Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. <br /> 3)As you let that arm drop to the starting position, raise the opposite side. <br /> 4)Continue alternating your left and right arms, whipping the ropes up and down as fast as you can. <br />  http://www.bodybuilding.com/exercises/detail/view/name/battling-ropes
  
Quadriceps		Bear Crawl Sled Drags (not set)[6,8,9]111Beginner0Push1)Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.<br /> 2) Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.<br /> Sled Drag - Harness  http://www.bodybuilding.com/exercises/detail/view/name/bear-crawl-sled-drags-
  
Chest		Behind Head Chest Stretch (not set)[1]112Expert0Static1) Sit on the floor with your legs comfortably in front of you. Your chest should be up and your back straight. Put your hands on the back of your head and interlace your fingers. This will be your starting position <br /> 2) Have your partner stand behind you and put his/her hands on the inside of your elbows. Allow them to pull back on your elbows until you feel a stretch in your chest and front delts. Hold for 10 seconds. <br /> 3) After 10 seconds, try to bring your elbows in against your partner's resistance. Hold that contraction for 6 seconds. <br /> 4) Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you for 30 seconds. (If you want, try contracting your upper back for greater ROM gains.) <br />   http://www.bodybuilding.com/exercises/detail/view/name/behind-head-chest-stretch
  
Triceps		Bench Dips ["tricep dip"][4,1]01Beginner0Push1)For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.<br /> 2)Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.<br /> 3)Using your triceps to bring your torso up again, lift yourself back to the starting position.<br /> 4)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.<br /> Dips - Triceps Version/
/ Decline Close-Grip Bench To Skull Crusher/
/ Dip Machine		  http://www.bodybuilding.com/exercises/detail/view/name/bench-dips
  
Quadriceps		Bench Jump ["Front Jump"," Front Bench Jump"," Front Box Jump"][6,8,9]01Intermediate0Push1)Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position. <br /> 2)Perform a short squat in preparation for the jump; swing your arms behind you. <br /> 3)Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up. <br /> 4)Jump over the bench, landing with the knees bent, absorbing the impact through the legs. <br /> 5)Turn around and face the opposite direction, then jump back over the bench. <br /> Box Jump (Multiple Response) http://www.bodybuilding.com/exercises/detail/view/name/bench-jump
  
Triceps		Bench Press - Powerlifting ["Bench Press"][4,7,10,1]21Intermediate1Push1)Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.<br /> 2)However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. <br /> 3)Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times. <br /> 4)Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout. <br /> Bench Press with Chains/
/ Floor Press		  http://www.bodybuilding.com/exercises/detail/view/name/bench-press-powerlifting
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