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 931-945 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Adductors		Standing Hip Circles (not set)(not set)02Beginner0Pull1) Begin standing on one leg, holding to a vertical support.<br /> 2) Raise the unsupported knee to 90 degrees. This will be your starting position.<br /> 3) Open the hip as far as possible, attempting to make a big circle with your knee.<br /> 4) Perform this movement slowly for a number of repetitions, and repeat on the other side. <br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-hip-circles
  
Quadriceps		Standing Hip Flexors (not set)(not set)02Beginner0Static1) Stand up straight with the spine vertical, the left foot slightly in front of the right. <br /> 2) Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-hip-flexors
  
Biceps		Standing Inner-Biceps Curl ["Biceps Curl"," Dumbbell Curl"](not set)42Intermediate0Pull1) Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should be at about shoulder's width apart from each other.<br /> 2) Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.<br /> 3) While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).<br /> 4) Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. <br /> Tip:<br /> Keep the forearms aligned with your outer deltoids.<br /> 5) Hold the contracted position for a second as you squeeze the biceps.<br /> 6) Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support.<br /> 2) You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.<br /> Overhead Cable Curl/
/ Seated Dumbbell Inner Biceps Curl		  http://www.bodybuilding.com/exercises/detail/view/name/standing-inner-biceps-curl
  
Abdominals		Standing Lateral Stretch (not set)(not set)00Beginner0Static1) Take a slightly wider than hip distance stance with your knees slightly bent.<br /> 2) Place your right hand on your right hip to support the spine.<br /> 3) Raise your left arm in a vertical line and place your left hand behind your head. Keep it there as you incline your torso to the right.<br /> 4) Keep your weight evenly distributed between both legs (don't lean into your left hip). Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-lateral-stretch
  
Hamstrings		Standing Leg Curl ["Single-leg curl"," Hamstring Curl"](not set)102Beginner0Pull1) Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.<br /> 2) Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.<br /> 3) As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.<br /> 4) As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.<br /> 5) Perform the same exercise now for the left leg.<br /> Lying Leg Curls  http://www.bodybuilding.com/exercises/detail/view/name/standing-leg-curl
  
Quadriceps		Standing Long Jump (not set)[6,8,9]01Beginner0Push1) This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.<br /> 2) Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.<br /> 3) Attempt to land with your feet out in front you, reaching as far as possible with your legs.<br /> 4) Measure the distance from your landing point to the starting point and track results. <br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-long-jump
  
Shoulders		Standing Low-Pulley Deltoid Raise ["Cable Lateral Raise"][7]32Beginner0Push1) Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.<br /> 2) Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.<br /> 3) Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.<br /> 4) Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.<br /> 5) Repeat for the recommended amount of repetitions.<br /> 6) Switch arms and repeat the exercise.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-low-pulley-deltoid-raise
  
Triceps		Standing Low-Pulley One-Arm Triceps Extension (not set)[4,1]32Intermediate0Push1) Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.<br /> 2) Keeping your upper arms close to your head (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 /> 3) Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.<br /> 4) Repeat for the recommended amount of repetitions.<br /> 5) Switch arms and repeat the exercise.<br /> <br /> Variation:<br /> Another way to perform this exercise is to use the end of a rope attachment.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-low-pulley-one-arm-triceps-extension
  
Shoulders		Standing Military Press ["Standing Barbell Press"," Standing Overhead Press"][2]21Beginner0Push1) Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.<br /> 2) Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.<br /> 3) Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.<br /> 4) Lower the bar down to the collarbone slowly as you inhale.<br /> 5) Lift the bar back up to the starting position as you exhale.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> <br /> 1) This exercise can also be performed sitting as those with lower back problems are better off performing this seated variety.<br /> 2) The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.<br /> 3) Another option is to use dumbbells when performing this exercise for better isolation.<br /> Dumbbell Shoulder Press/
/ Barbell Shoulder Press/
/ Machine Shoulder (Military) Press		  http://www.bodybuilding.com/exercises/detail/view/name/standing-military-press
  
Forearms		Standing Olympic Plate Hand Squeeze (not set)[3]112Beginner0Static1) To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.<br /> 2) Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.<br /> 3) Now raise the plates back to the starting position as you exhale by closing your hands.<br /> 4) Repeat for the recommended amount of repetitions prescribed in your program.<br /> <br /> Variations:<br /> You can do both hands at the same time, alternate, or do one hand at a time.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-olympic-plate-hand-squeeze
  
Biceps		Standing One-Arm Cable Curl (not set)(not set)32Intermediate0Pull1) Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight.<br /> 2) Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non lifting arm should be grabbing your waist. This will allow you to keep your balance.<br /> 3) Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep while exhaling. <br /> Tip:<br /> Only the forearm should move.<br /> 4) Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as you inhale.<br /> 5) Repeat for the recommended amount of repetitions.<br /> 6) Switch arms while performing this exercise.<br /> EZ-Bar Curl/
/ Close-Grip EZ Bar Curl/
/ Close-Grip Standing Barbell Curl		  http://www.bodybuilding.com/exercises/detail/view/name/standing-one-arm-cable-curl
  
Biceps		Standing One-Arm Dumbbell Curl Over Incline Bench ["Preacher Curl"](not set)42Beginner0Pull1) Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand and rest it across the incline bench with a supinated (palms up) grip.<br /> 2) Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.<br /> 3) While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.<br /> 4) Slowly begin to bring the dumbbells back to starting position as your breathe in.<br /> 5) Repeat for the recommended amount of repetitions.<br /> 6) Switch arms while performing this exercise.<br /> <br /> Variation:<br /> You can perform this exercise also with a low pulley.<br /> Barbell Curls Lying Against An Incline/
/ Cable Preacher Curl/
/ Preacher Curl		  http://www.bodybuilding.com/exercises/detail/view/name/standing-one-arm-dumbbell-curl-over-incline-bench
  
Triceps		Standing One-Arm Dumbbell Triceps Extension (not set)[4,1]42Beginner0Push1) To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. <br /> Tip:<br /> The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.<br /> 2) This will be your starting position.<br /> 3) Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. <br /> Tip:<br /> The upper arm should remain stationary and only the forearm 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 /> 6) Switch arms and repeat the exercise.<br /> <br /> Variation:<br /> You can perform this exercise with a rope attached to a low pulley.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-one-arm-dumbbell-triceps-extension
  
Triceps		Standing Overhead Barbell Triceps Extension ["French Press"][1]22Beginner0Push1) To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.<br /> 2) Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.<br /> 3) Keeping your upper arms close to your head and elbows in, 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 barbell. Breathe out as you perform this step.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> Another way to perform this exercise is to use dumbbells or a triceps blaster bar. You can also use cables with a bar or rope attachment.<br /> Cable Rope Overhead Triceps Extension/
/ Dumbbell One-Arm Triceps Extension/
/ Standing Dumbbell Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/standing-overhead-barbell-triceps-extension
  
Shoulders		Standing Palm-In One-Arm Dumbbell Press ["Single Neutral-Grip Shoulder Press"][2]41Beginner0Push1) Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.<br /> 2) Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. <br /> Note:<br /> Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.<br /> 3) Slowly lift the dumbbell up until your arm is fully extended. This the starting position.<br /> 4) While inhaling lower the weight down until your arm is at a 90 degree angle again.<br /> 5) Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.<br /> 6) Repeat for the recommended amount of repetitions.<br /> 7) Switch arms and repeat the exercise.<br /> <br /> Variation:<br /> This exercise can be performed with dumbbells in each arm as the dumbbells will help to keep you balanced. This is another great way to add variety to your routines and keep them interesting.<br /> Machine Shoulder (Military) Press  http://www.bodybuilding.com/exercises/detail/view/name/standing-palm-in-one-arm-dumbbell-press
comments powered by Disqus