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 961-975 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Abdominals		Stomach Vacuum (not set)(not set)02Beginner0Static1) To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.<br /> 2) Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.<br /> 3) One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.<br /> 4) Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. <br /> Tip:<br /> You can work your way up to 40-60 seconds.<br /> 5) Repeat for the recommended amount of sets.<br />   http://www.bodybuilding.com/exercises/detail/view/name/stomach-vacuum
  
Middle Back		Straight Bar Bench Mid Rows (not set)[3,10]21Beginner0Pull1) Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position. <br /> 2) Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking. <br /> 3) After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down. <br /> Seated Cable Rows http://www.bodybuilding.com/exercises/detail/view/name/straight-bar-bench-mid-rows
  
Shoulders		Straight Raises on Incline Bench (not set)[15]22Beginner0Push1) Place a bar on the ground behind the head of an incline bench. <br /> 2) Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position. <br /> 3) To begin, raise the barbell out in front of your head while keeping your arms extended. <br /> 4) Return to the starting position. <br />  http://www.bodybuilding.com/exercises/detail/view/name/straight-raises-on-incline-bench
  
Chest		Straight-Arm Dumbbell Pullover (not set)[10,1,2]41Intermediate0Pull1) Place a dumbbell standing up on a flat bench.<br /> 2) Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.<br /> 3) Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. <p><br /> Caution:<br /> Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.<br /> 4) While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.<br /> 5) At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.<br /> 6) Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.<br /> <br /> Caution:<br /> Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.<br /> 1) You can perform this exercise using a barbell or an e-z bar instead of dumbbells.<br /> 2) Also, if using dumbbells like Powerblocks™, just use a dumbbell on each hand with the palms of your hands facing each other.<br /> <br /> Variations:<br /> <br /> 1) You can perform this exercise using a barbell or an e-z bar instead of dumbbells.<br /> 2) Also, if using dumbbells like Powerblocks™, just use a dumbbell on each hand with the palms of your hands facing each other.<br />   http://www.bodybuilding.com/exercises/detail/view/name/straight-arm-dumbbell-pullover
  
Lats		Straight-Arm Pulldown ["Cable Pullover"](not set)32Beginner0Pull1) You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.<br /> 2) Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.<br /> 3) While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.<br /> 4) While keeping the arms straight, go back to the starting position while breathing in.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> Can also be performed with a shorter shoulder-width straight bar or with a rope attachment.<br /> Bent-Arm Barbell Pullover/
/ Bent-Arm Dumbbell Pullover/
/ Straight-Arm Dumbbell Pullover		  http://www.bodybuilding.com/exercises/detail/view/name/straight-arm-pulldown
  
Abdominals		Straight-Legged Hip Raise (not set)(not set)01Beginner0Pull1) Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position. <br /> 2) To perform the movement, rotate and elevate your pelvis to raise your glutes from the floor. <br /> 3) After a brief pause, return to the starting position. <br /> Reverse Crunches/
/ Flat Bench Leg Pull-In/
/ Jackknife Sit-Up		  http://www.bodybuilding.com/exercises/detail/view/name/straight-legged-hip-raise
  
Quadriceps		Stride Jump Crossover (not set)[5,6,9]111Beginner0Push1) Stand to the side of a box with your inside foot on top of it, close to the edge.<br /> 2) Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.<br /> 3) Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.<br /> 4) Repeat the movement, crossing back over to the other side. <br /> Single Leg Push-off/
/ Single-Leg Lateral Hop		  http://www.bodybuilding.com/exercises/detail/view/name/stride-jump-crossover
  
Abdominals		Suitcase Crunch (not set)[5]01Beginner0Pull1) Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position. <br /> 2) To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion. <br /> 3) After a brief pause, return to the starting position. <br /> Jackknife Sit-Up  http://www.bodybuilding.com/exercises/detail/view/name/suitcase-crunch
  
Forearms		Suitcase Dumbbell Carry (not set)[5,8,9,11,14,15]41Beginner0None1) Select a weight that is challenging to hold, beginning with the weight on the floor next to you. With your feet shoulder-width apart, descend into deadlift position by flexing the knees and hips. You should be looking at a point several feet in front of you to maintain a neutral cervical spine. Your chest should be up and your back arched, with a neutral grip on the dumbbell. <br /> 2) Inhale just before picking up the weight. Extend through the hips and knees to deadlift the weight, sticking your opposite hand out to the side to act as a counterweight. This will be your starting position. <br /> 3) To perform the exercise, simply walk forward holding the weight at your side. Heavier loads may require some amount of lean to remain upright. At all times maintain proper posture in the spine, keep your arms extended, and keep the shoulder in a neutral position. <br /> 4) Walk forward the given distance, executing a turn if needed. When the route is completed return the dumbbell to the ground with a controlled squat. Do not drop the weight. <br /> Farmer's Walk  http://www.bodybuilding.com/exercises/detail/view/name/suitcase-dumbbell-carry
  
Hamstrings		Sumo Deadlift ["Wide Stance Deadlift"][7,8,11,12,14,15]21Intermediate1Pull1) Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.<br /> 2) Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.<br /> 3) As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together. <br /> 4) Return the weight to the ground by bending at the hips and controlling the weight on the way down.<br /> Sumo Deadlift with Chains/
/ Zercher Squats		  http://www.bodybuilding.com/exercises/detail/view/name/sumo-deadlift
  
Hamstrings		Sumo Deadlift with Bands (not set)[7,8,11,12,14,15]21Intermediate0Pull1) To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.<br /> 2) Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.<br /> 3) Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.<br /> 4) As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together. <br /> 5) Return the weight to the ground by bending at the hips and controlling the weight on the way down.<br /> Sumo Deadlift/
/ Sumo Deadlift with Chains		  http://www.bodybuilding.com/exercises/detail/view/name/sumo-deadlift-with-bands
  
Hamstrings		Sumo Deadlift with Chains (not set)[5,7,8,11,12,14,15]21Intermediate0Pull1) You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight. <br /> 2) Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.<br /> 3) Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.<br /> 4) As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.<br /> 5) Return the weight to the ground by bending at the hips and controlling the weight on the way down.<br /> Sumo Deadlift/
/ Sumo Deadlift with Bands		  http://www.bodybuilding.com/exercises/detail/view/name/sumo-deadlift-with-chains
  
Hamstrings		Sumo Squat Stretch (not set)[16,6,8]00Beginner0Static1) From a standing position, raise your left hand reaching as high as you can, while driving your right knee up in a similar movement to a traditional mountain climber. <br /> 2) Bend forward at the waist, and squat so your knees are bent and thighs parallel with the floor. <br /> 3) Place your elbows between your knees, and try to touch the floor with either your finger tips or palms. <br /> 4) Drop your hips towards the ground, keeping your chest lifted and heels on the floor. Try to hold for 30 seconds. <br />   http://www.bodybuilding.com/exercises/detail/view/name/sumo-squat-stretch
  
Lower Back		Superman (not set)[8,9]01Beginner0Static1) To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.<br /> 2) Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. <br /> Tip:<br /> Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. <br /> Note:<br /> When holding the contracted position, you should look like superman when he is flying.<br /> 3) Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.<br /> 4) Repeat for the recommended amount of repetitions prescribed in your program.<br /> <br /> Variations:<br /> You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.<br /> Weighted Ball Hyperextension  http://www.bodybuilding.com/exercises/detail/view/name/superman
  
Chest		Superman Push-Up (not set)[1,2]01Expert0Push1) As an optional advanced starting technique, fall forward from standing into a push-up position. Keep your core tight and body straight as your hands make contact with the ground. <br /> 2) Otherwise, get in the top position of a push-up, with your arms extended, back and neck in a straight line, and core tight. This will be your starting position. <br /> 3) Descend into the bottom position of a push-up with arms flexed to 90-degrees, back still straight, and core kept tight. <br /> 4) Push upwards as powerfully as possible from both your hands and feet, propelling yourself upwards into the air. Both your hands and feet should lose contact with the ground. Extend your arms forward while in the air so that your body is in a straight line. <br /> 5) Land back into a push-up position—this is one repetition. Allow your momentum to carry you into the bottom position of a push-up and immediately transition into a second repetition. <br /> 6) Repeat for the recommended amount of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/superman-push-up
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