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 946-960 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Shoulders		Standing Palms-In Dumbbell Press (not set)[2]41Intermediate0Push1) Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. <br /> Note:<br /> Your forearms should be perpendicular to the floor. This the starting position.<br /> 2) Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended. <br /> 3) While inhaling lower the weights down until your arm is at a 90 degree angle again.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> This exercise can be performed with a dumbbell in one arm and another holding on to an incline bench. This is another great way to add variety to your routines and keep them interesting.<br /> Machine Shoulder (Military) Press/
/ Standing Bent-Over One-Arm Dumbbell Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-in-dumbbell-press
  
Forearms		Standing Palms-Up Barbell Behind The Back Wrist Curl (not set)(not set)22Beginner0Pull1) Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.<br /> 2) You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.<br /> 3) While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. <br /> Note:<br /> Your wrist should be the only body part moving for this exercise.<br /> 4) Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.<br /> 5) Repeat for the recommended amount of repetitions.<br /> 6) When finished, lower the barbell down to the squat rack or the floor by bending the knees. <br /> Tip:<br /> It is easiest to either pick it up from a squat rack or have a partner hand it to you.<br /> <br /> Variations:<br /> You can also perform this exercise with dumbbells using the same movements as described above. Another option is to use one dumbbell at a time for better isolation.<br /> Seated Dumbbell Palms-Up Wrist Curl/
/ Seated One-Arm Dumbbell Palms-Up Wrist Curl/
/ Seated Palm-Up Barbell Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-up-barbell-behind-the-back-wrist-curl
  
Lower Back		Standing Pelvic Tilt (not set)[8]02Beginner0Static1) Start off with your feet hip-distance apart. <br /> 2) Bend your knees slightly to keep them soft and springy.<br /> 3) You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-pelvic-tilt
  
Abdominals		Standing Rope Crunch (not set)(not set)32Beginner0Pull Attach a rope to a high pulley and select an appropriate weight.<br /> Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.<br /> Perform the movement by flexing the spine, crunching the weight down as far as you can.<br /> Hold the peak contraction for a moment before returning to the starting position.<br /> Ab Crunch Machine http://www.bodybuilding.com/exercises/detail/view/name/standing-rope-crunch
  
Calves		Standing Soleus And Achilles Stretch ["Calf Stretch"](not set)02Beginner0Static1) Stand with your feet hip-distance apart, one foot slightly in front of the other.<br /> 2) Bend both knees, keeping your back heel on the floor. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-soleus-and-achilles-stretch
  
Hamstrings		Standing Toe Touches ["Standing Hamstring Stretch"][6]00Beginner0Static1) Stand with some space in front and behind you. <br /> 2) Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds.<br />   http://www.bodybuilding.com/exercises/detail/view/name/standing-toe-touches
  
Triceps		Standing Towel Triceps Extension (not set)(not set)02Beginner0Push1) To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position.<br /> 2) Now communicate with your partner so that he/she can grip the other side of the towel to apply resistance. 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 towel. Breathe out as you perform this step.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> Make sure your partner does not apply to much resistance or suddenly jerks the towel as doing so could cause injury. Start out by having your partner applying barely any resistance so you can get used to the exercise. As you practice the exercise, then your partner can gradually begin to increase the resistance of the exercise.<br /> <br /> Variation:<br /> You can perform this exercise with one arm at a time or even sitting down for more back support.<br /> Seated Triceps Press/
/ Dumbbell One-Arm Triceps Extension/
/ Kneeling Cable Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/standing-towel-triceps-extension
  
Shoulders		Standing Two-Arm Overhead Throw (not set)[4,10]71Beginner0Pull1) Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back. <br /> 2) Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.<br /> 3) The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back. <br /> Overhead Slam/
/ Sledgehammer Swings		  http://www.bodybuilding.com/exercises/detail/view/name/standing-two-arm-overhead-throw
  
Quadriceps		Star Jump (not set)[6,8,9,1]01Beginner0Push1) Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. <br /> 2) To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.<br /> 3) As you land, bring your limbs back in and absorb your impact through the legs. <br />   http://www.bodybuilding.com/exercises/detail/view/name/star-jump
  
Quadriceps		Step Mill ["Stairmaster"][6,8,9]100Intermediate0None1) To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don’t trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don’t fall. <br /> 2) Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking. <br />   http://www.bodybuilding.com/exercises/detail/view/name/step-mill
  
Gluteus Maximus		Step-up with Knee Raise (not set)[9,14]01Beginner0Push1) Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position. <br /> 2) Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.<br /> 3) Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg. <br /> Dumbbell Step Ups/
/ Single Leg Push-off		 http://www.bodybuilding.com/exercises/detail/view/name/step-up-with-knee-raise
  
Lower Back		Stiff Leg Barbell Good Morning (not set)[8,9]21Beginner0Push1) This exercise is best performed inside a squat rack for safety purposes. To begin, first 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 /> 2) 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 /> 3) Step away from the rack and position your legs using a shoulder width medium stance. 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 /> 4) Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor.<br /> 5) Begin to raise the bar as you exhale by elevating your torso 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. Be cautious with the weight used; in case of doubt, use less weight rather than more. The stiff-legged barbell good morning is a very safe exercise but only if performed properly.<br />   http://www.bodybuilding.com/exercises/detail/view/name/stiff-leg-barbell-good-morning
  
Hamstrings		Stiff-Legged Barbell Deadlift ["Barbell Stiff-Legged Deadlifts "][8,11]21Intermediate0Pull1) Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.<br /> 2) 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. Inhale as you perform this movement.<br /> 4) Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale 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 a dumbbell as described above.<br /> Smith Machine Stiff-Legged Deadlift/
/ Stiff-Legged Dumbbell Deadlift		  http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-barbell-deadlift
  
Hamstrings		Stiff-Legged Deadlift (not set)[8,11]21Intermediate0Pull1) Grasp a bar on the floor using an overhand grip. Stand with your torso straight and a shoulder-width stance. The knees should be slightly bent. This is your starting position. <br /> 2) Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back arched. <br /> 3) Continue to the bottom of your hip flexibility without ever compensating through your lumbar in an effort to extend the range of motion. Pause at the bottom and return to the starting position. <br /> 4) Repeat for the recommended amount of repetitions. <br /> Stiff-Legged Barbell Deadlift/
/ Stiff-Legged Dumbbell Deadlift		  http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-deadlift
  
Hamstrings		Stiff-Legged Dumbbell Deadlift ["Dumbbell Stiff Legged Dead lifts"][8,11]41Beginner0Pull1) Grasp a couple of dumbbells holding them by your side at arm's length.<br /> 2) 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 dumbbells 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 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 a barbell also.<br /> Smith Machine Stiff-Legged Deadlift  http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift
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