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 916-930 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Chest		Standing Cable Chest Press (not set)[1,2]31Beginner0Push1) Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.<br /> 2) Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.<br /> 3) Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.<br /> 4) Pause at the top of the motion, and return to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-cable-chest-press
  
Abdominals		Standing Cable Lift (not set)[1]31Beginner0Pull1) Connect a standard handle on a tower, and move the cable to the lowest pulley position.<br /> 2) With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.<br /> 3) With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.<br /> 4) In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.<br /> 5) Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.<br /> 6) Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.<br /> 7) Repeat to failure.<br /> 8) Then, reposition and repeat the same series of movements on the opposite side.<br />  http://www.bodybuilding.com/exercises/detail/view/name/standing-cable-lift
  
Abdominals		Standing Cable Wood Chop (not set)[1]31Beginner0Pull1) Connect a standard handle to a tower, and move the cable to the highest pulley position.<br /> 2) With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.<br /> 3) With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.<br /> 4) In one motion, pull the handle down and across your body to your front knee while rotating your torso.<br /> 5) Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.<br /> 6) Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.<br /> 7) Repeat to failure.<br /> 8) Then, reposition and repeat the same series of movements on the opposite side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-cable-wood-chop
  
Calves		Standing Calf Raises (not set)(not set)102Beginner0Push1)Adjust the padded lever of the calf raise machine to fit your height.<br /> 2)Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.<br /> 3)Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.<br /> 4)Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.<br /> 5)Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.<br /> <br /> Variations:<br /> There are several other ways to perform a standing calf raise. A barbell instead of a machine can be used instead as well as dumbbells, one leg or two legs at a time. Refer to the exercise descriptions of these movements below. A smith machine can be used for calf raises as well.<br /> Calf Raise On A Dumbbell/
/ Calf Raises - With Bands		  http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises
  
Biceps		Standing Concentration Curl (not set)[7]42Beginner0Pull1) Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position. <br /> 2) Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause. <br /> 3) Lower the dumbbell back to the starting position. <br /> 4) Repeat the movement for the prescribed amount of repetitions. <br /> Barbell Curl/
/ Dumbbell Bicep Curl		 http://www.bodybuilding.com/exercises/detail/view/name/standing-concentration-curl
  
Calves		Standing Dumbbell Calf Raise (not set)(not set)42Intermediate0Push1) Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.<br /> 2) With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.<br /> 3) As you inhale, go back to the starting position by slowly lowering the heels.<br /> 4) Repeat for the recommended amount of times.<br /> Calf Raise On A Dumbbell/
/ Calf Raises - With Bands		  http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-calf-raise
  
Shoulders		Standing Dumbbell Press ["Overhead Dumbbell Press"," Dumbbell Shoulder Press"][2]41Beginner0Push1) Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.<br /> 2) Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.<br /> 3) Pause, and slowly return the weight to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-press-
  
Biceps		Standing Dumbbell Reverse Curl (not set)[7]42Intermediate0Pull1) To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.<br /> 2) While holding the upper arms stationary, curl the weights 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 muscle.<br /> 3) Slowly begin to bring the dumbbells back to starting position as your breathe in.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can also perform this movement using a straight bar or an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.<br /> Reverse Barbell Curl/
/ Reverse Cable Curl/
/ Reverse Plate Curls		  http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-reverse-curl
  
Shoulders		Standing Dumbbell Straight-Arm Front Delt Raise Above Head (not set)(not set)42Intermediate0Push1) Hold the dumbbells in front of your thighs, palms facing your thighs.<br /> 2) Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.<br /> 3) Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.<br /> 4) Slowly return to the starting position using the same path as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> You can perform this exercise with a barbell or by alternating dumbbells.<br /> Front Plate Raise/
/ Front Raise And Pullover/
/ Front Two-Dumbbell Raise		  http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-straight-arm-front-delt-raise-above-head
  
Triceps		Standing Dumbbell Triceps Extension (not set)(not set)42Beginner0Push1) To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.<br /> 2) The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.<br /> 3) Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular 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 /> 4) Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) Another way to perform this exercise is to use an e-z 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 /> 2) 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 /> 3) Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for variety purposes as well.<br /> Seated Triceps Press/
/ Cable Rope Overhead Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-triceps-extension
  
Traps		Standing Dumbbell Upright Row (not set)[3,1]41Beginner0Pull1) Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.<br /> 2) Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. <br /> Tip:<br /> Your elbows should drive the motion. As you lift the dumbbells, 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 /> 3) Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.<br /> 4) 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 straight bar attached to a low pulley and it can also be performed using an e-z bar.<br /> Upright Barbell Row/
/ Upright Cable Row/
/ Upright Row - With Bands		  http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-upright-row
  
Quadriceps		Standing Elevated Quad Stretch (not set)(not set)110Beginner0Static1) Start by standing with your back about two to three feet away from a bench or step.<br /> 2) Lift one leg behind you and rest your foot on the step,either on your instep or the ball of your foot, whichever you find most comfortable. <br /> 3) Keep your supporting knee slightly bent and avoid letting that knee extend out beyond your toes. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-elevated-quad-stretch
  
Shoulders		Standing Front Barbell Raise Over Head (not set)(not set)22Intermediate0Push1) To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.<br /> 2) Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.<br /> 3) Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.<br /> 4) Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can also be performed with dumbbells in each hand or by using a close or wide grip with the barbell. By alternating the widths of your grip, you will be able to contract different parts of the shoulders for an overall better physique.<br /> Front Dumbbell Raise/
/ Front Cable Raise/
/ Standing Dumbbell Straight-Arm Front Delt Raise Above Head		  http://www.bodybuilding.com/exercises/detail/view/name/standing-front-barbell-raise-over-head
  
Calves		Standing Gastrocnemius Calf Stretch (not set)[9]00Beginner0Static1) Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.<br /> 2) Support your weight on your left leg and place your left hand on your left thigh. <br /> 3) Pull your right toes toward your knee until you feel a stretch in your calf.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-gastrocnemius-calf-stretch
  
Hamstrings		Standing Hamstring and Calf Stretch (not set)(not set)110Beginner0Static1) Being by looping a belt, band, or rope around one foot. While standing, place that foot forward. <br /> 2) Bend your back leg, while keeping the front one straight. Now raise the toes of your front foot off of the ground and lean forward.<br /> 3) Using the belt, pull on the top of the foot to increase the stretch in the calf. Hold for 10-20 seconds and repeat with the other foot.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-hamstring-and-calf-stretch
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