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These exercises are mostly links and references to the www.bodybuilding.com website. Please check the original site for more detailed info and goodies.
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Showing 1,006-1,020 of 1,081 items.
| Main Muscle Trained | Name | Alternate Names | Auxiliary Muscles | Equipment | Mechanics Type | Exercise Level | Sport | Force | Instructions | Alternative Exercises | Videos | External Url Info | Comments | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| | Quadriceps | Trail Running/Walking | (not set) | [6,8,9] | 0 | 0 | Beginner | 0 | None | 1) Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.<br /> 2) A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.<br /> | http://www.bodybuilding.com/exercises/detail/view/name/trail-runningwalking | |||
  |  Quadriceps | Trap Bar Deadlift | ["Hex Bar Deadlift"] | [8,9] | 11 | 1 | Beginner | 0 | Pull | 1) For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.<br /> 2) Lower your hips, look forward with your head and keep your chest up.<br /> 3) Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.<br /> 4) At the completion of the movement, lower the weight back to the ground under control. <br /> | http://www.bodybuilding.com/exercises/detail/view/name/trap-bar-deadlift | |||
  |  Quadriceps | Trap Bar Jump | (not set) | [6,8,9] | 11 | 1 | Intermediate | 0 | Push | 1) For this exercise load a trap bar with bumper plates using an appropriate weight. Stand in the center of the trap bar with your feet about shoulder-width apart. Bend down and grasp both handles, making sure to keep your hips back, chest lifted and back straight This will be your starting position. <br /> 2) Start the pull by driving your feet into the floor. Extend at the ankles, knees and hips to allow you to jump of the ground. <br /> 3) When you land, keep your knees soft and return the weight to the starting position. Feet should stay about hip-width apart on takeoff and landing. <br /> 4) Repeat for the recommended number of repetitions. <br /> | http://www.bodybuilding.com/exercises/detail/view/name/trap-bar-jump | |||
  |  Triceps | Tricep Dumbbell Kickback | ["Triceps Kickbacks"," Tricep Kickbacks"," Dumbbell Kickbacks"] | (not set) | 4 | 2 | Beginner | 0 | Push | 1) Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.<br /> 2) Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.<br /> 3) After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.<br /> 4) Repeat the movement for the prescribed amount of repetitions.<br /> <br /> Variations:<br /> This exercise can be executed also one arm at a time much like the one arm rows are performed.<br /> Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).<br /> | Seated Bent-Over One-Arm Dumbbell Triceps Extension/ / Standing Dumbbell Triceps Extension | http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback | ||
  |  Triceps | Tricep Side Stretch | (not set) | [1] | 0 | 0 | Beginner | 0 | Static | 1) Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.<br /> | http://www.bodybuilding.com/exercises/detail/view/name/tricep-side-stretch | |||
  |  Triceps | Triceps Overhead Extension with Rope | (not set) | (not set) | 3 | 2 | Beginner | 0 | Push | 1) Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.<br /> 2) Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.<br /> 3) To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.<br /> 4) Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position. <br /> | http://www.bodybuilding.com/exercises/detail/view/name/triceps-overhead-extension-with-rope | |||
  |  Triceps | Triceps Plank Extension | (not set) | [5] | 4 | 1 | Beginner | 0 | Push | 1) Assume a push-up position on the ground with a dumbbell in each hand. You should be supporting your body weight on your toes and hands keeping your torso straight. Your arms should be shoulder-width apart and fully extended. This will be your starting position. <br /> 2) Initiate the movement by rowing a dumbbell to one side, pulling the upper arm parallel to your torso. Keep the arm fixed to your side, and then extend the elbow to perform a triceps extension. <br /> 3) Reverse the movement and return the dumbbell to the ground adopting the start position once again. Alternate the movement between each side. <br /> | Tricep Dumbbell Kickback | http://www.bodybuilding.com/exercises/detail/view/name/triceps-plank-extension | ||
  |  Triceps | Triceps Pushdown | ["Triceps Pushdowns"," Tricep Pushdowns"," Tricep Push-down"] | (not set) | 3 | 2 | Beginner | 0 | Push | 1) Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.<br /> 2) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.<br /> 3) Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.<br /> 4) After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.<br /> | Standing Bent-Over Two-Arm Dumbbell Triceps Extension/ / Triceps Pushdown - Rope Attachment/ / Triceps Pushdown - V-Bar Attachment | http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown | ||
  |  Triceps | Triceps Pushdown - Rope Attachment | (not set) | (not set) | 3 | 2 | Beginner | 0 | Push | 1) Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).<br /> 2) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.<br /> 3) Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.<br /> 4) After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar.<br /> Same as the Triceps Pushdown except with the rope attachment.<br /> | Triceps Pushdown/ / Triceps Pushdown - V-Bar Attachment | http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-rope-attachment | ||
  |  Triceps | Triceps Pushdown - V-Bar Attachment | (not set) | (not set) | 3 | 2 | Beginner | 0 | Push | 1) Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.<br /> 2) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.<br /> 3) Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.<br /> 4) After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a straight cable bar attachment for different variations of the exercise. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.<br /> Just like the Triceps Pushdown but with the V-Bar attachment.<br /> | Triceps Pushdown/ / Triceps Pushdown - Rope Attachment | http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown-v-bar-attachment | ||
  |  Triceps | Triceps Stretch | (not set) | [10] | 0 | 2 | Beginner | 0 | Static | 1) Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.<br /> | http://www.bodybuilding.com/exercises/detail/view/name/triceps-stretch | |||
  |  Chest | Triple Clap Push-Up | (not set) | [1,2] | 0 | 1 | Expert | 0 | Push | 1) Get into the push-up position, keeping your body in a straight line. This will be your starting position. <br /> 2) Descend and then explosively push upward plyometric style, elevating your upper body as high as you can off the floor. As you rise up, in a fluid but fast motion bring your hands together in front of you and clap. Continue the motion so that you’re clapping behind your torso at the apex of the movement, then once again in front of you before re-setting your hands on the floor to catch yourself. <br /> 3) Smoothly descend into the next rep and repeat. <br /> | http://www.bodybuilding.com/exercises/detail/view/name/triple-clap-push-up | |||
  |  Abdominals | Tuck Crunch | (not set) | (not set) | 0 | 2 | Beginner | 0 | Pull | 1) To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.<br /> 2) Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. <br /> Note:<br /> Your knees and toes should be parallel to the floor as opposed to the thighs.<br /> 3) Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.<br /> 4) While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.<br /> 5) Slowly begin to lower your torso back down to the starting position while inhaling.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can be performed with a weighted plate resting across your chest with your arms holding it. This can be a bit challenging for those who have never performed this exercise with weights. Always try the exercise without weights before moving to weighted plates.<br /> You can also perform this exercise with your hands clasped behind your head. This is a great way to add variety to your routine.<br /> | Toe Touching Crunches | http://www.bodybuilding.com/exercises/detail/view/name/tuck-crunch | ||
  |  Biceps | Two-Arm Dumbbell Preacher Curl | (not set) | (not set) | 4 | 2 | Beginner | 0 | Pull | 1) Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.<br /> 2) As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.<br /> 3) As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.<br /> 4) Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise also using a low pulley instead of a dumbbell. In this case you will need to position the bench in front of the pulley. You can also use a barbell or an e-z bar.<br /> | Barbell Curls Lying Against An Incline/ / Cable Preacher Curl/ / Preacher Curl | http://www.bodybuilding.com/exercises/detail/view/name/two-arm-dumbbell-preacher-curl | ||
  |  Shoulders | Two-Arm Kettlebell Clean | (not set) | [6,8,9,11,15] | 9 | 1 | Intermediate | 0 | Pull | 1) Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.<br /> 2) Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so. <br /> 3) Lower the kettlebells back to the starting position and repeat.<br /> | http://www.bodybuilding.com/exercises/detail/view/name/two-arm-kettlebell-clean |
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