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 1,021-1,035 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Shoulders		Two-Arm Kettlebell Jerk ["Kettlebell Jerk"][6,14,2]91Intermediate0Push1) Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise. <br />   http://www.bodybuilding.com/exercises/detail/view/name/two-arm-kettlebell-jerk
  
Shoulders		Two-Arm Kettlebell Military Press (not set)[2]91Intermediate0Push1) Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.<br /> 2) Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability. <br />   http://www.bodybuilding.com/exercises/detail/view/name/two-arm-kettlebell-military-press
  
Middle Back		Two-Arm Kettlebell Row (not set)[3,10]91Intermediate0Pull1) Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.<br /> 2) Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat. <br />   http://www.bodybuilding.com/exercises/detail/view/name/two-arm-kettlebell-row
  
Chest		Typewriter Push-Up (not set)[1,2]01Intermediate0Push1) Begin in the "up" position of a push-up: arms extended, back and neck in a straight line, and core tight. This will be your starting position. <br /> 2) Descend into the bottom position of the push-up by flexing at the elbows into a 90-degree position. <br /> 3) Lean (and shift your body weight) to one side by attempting to place your front deltoid on your palm. Simultaneously, extend your opposite arm into a straight line. Your bent arm may move slightly to accommodate your other arm fully extending. This is okay. <br /> 4) Next, transition your weight to your opposite arm, repeating the same motions. Once completed, this is one repetition. <br /> 5) Rock back and forth, and repeat for recommended number of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/typewriter-push-up
  
Lats		Underhand Cable Pulldowns (not set)[3,12,1]31Beginner0Pull1) Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.<br /> 2) Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.<br /> 3) As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.<br /> 4) As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. <br /> Tip:<br /> Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.<br /> 5) After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.<br /> 6) Repeat this motion for the prescribed amount of repetitions.<br /> Chin-Up  http://www.bodybuilding.com/exercises/detail/view/name/underhand-cable-pulldowns
  
Middle Back		Upper Back Stretch (not set)[12]00Beginner0Static1) Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.<br />   http://www.bodybuilding.com/exercises/detail/view/name/upper-back-stretch
  
Hamstrings		Upper Back-Leg Grab (not set)[11,12]00Beginner0Static1) While seated, bend forward to hug your thighs from underneath with both arms. <br /> 2) Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.<br />   http://www.bodybuilding.com/exercises/detail/view/name/upper-back-leg-grab
  
Shoulders		Upright Barbell Row ["Upright Rows"][15]21Beginner0Pull1) Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.<br /> 2) Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.<br /> 3) Lower the bar 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 /> Variations:<br /> This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.<br /> Smith Machine Upright Row/
/ Upright Cable Row/
/ Upright Row - With Bands		  http://www.bodybuilding.com/exercises/detail/view/name/upright-barbell-row
  
Traps		Upright Cable Row (not set)[1]31Intermediate0Pull1) Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar 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 cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. <br /> Tip:<br /> Your elbows should drive the motion. As you lift the bar, 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 bar 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 or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.<br /> Smith Machine Upright Row/
/ Upright Barbell Row/
/ Upright Row - With Bands		  http://www.bodybuilding.com/exercises/detail/view/name/upright-cable-row
  
Traps		Upright Row - With Bands (not set)[1]11Beginner0Pull1) To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles 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 handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. <br /> Tip:<br /> Your elbows should drive the motion. As you lift the handles, 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 handles 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 /> Variations:<br /> This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.<br /> Upright Barbell Row/
/ Upright Cable Row		  http://www.bodybuilding.com/exercises/detail/view/name/upright-row-with-bands
  
Shoulders		Upward Stretch (not set)[4,10]00Beginner0Static1) Extend both hands straight above your head, palms touching.<br /> 2) Slowly push your hands up and back, keeping your back straight.<br />   http://www.bodybuilding.com/exercises/detail/view/name/upward-stretch
  
Lats		V-Bar Pulldown (not set)[3,12,1]31Intermediate0Pull1) Sit down on a pull-down machine with a V-Bar attached to the top pulley.<br /> 2) Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.<br /> 3) Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.<br /> 4) Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. <br /> Tip:<br /> Keep the torso stationary throughout the movement.<br /> 5) After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.<br /> 6) Repeat for the prescribed number of repetitions.<br /> <br /> Caution:<br /> Avoid the temptation to use a weight so big that you need to start swinging your torso in order to perform the exercise.<br /> Close-Grip Front Lat Pulldown/
/ V-Bar Pullup		  http://www.bodybuilding.com/exercises/detail/view/name/v-bar-pulldown
  
Lats		V-Bar Pullup (not set)[3,12,1]01Beginner0Pull1) Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.<br /> 2) Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.<br /> 3) Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.<br /> 4) After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.<br /> 5) Repeat for the prescribed number of repetitions.<br /> <br /> Variations:<br /> <br /> 1) If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available. These machines use weight to help you push your bodyweight.<br /> 2) Otherwise, a spotter holding your legs can help.<br /> On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.<br /> Close-Grip Front Lat Pulldown/
/ V-Bar Pulldown		  http://www.bodybuilding.com/exercises/detail/view/name/v-bar-pullup
  
Triceps		V-Sit Dumbbell Triceps Extension (not set)[5]41Intermediate0Push1) Start in a seated position on the ground, with a dumbbell placed next to you. Grab the dumbbell with both hands and bring it back behind your head. Your elbows should be bent to a 90-degree position, keeping your arms in close to your head and your elbows pointed forward. <br /> 2) Next, lift your heels off the ground so that your body makes a “V” shape. This will be your starting position. <br /> 3) Keeping your core tight and abs contracted, bring the dumbbell up by extending the arms. Make sure not to lock out your elbows. Return the weight to the starting position and repeat for the recommended number of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/v-sit-dumbbell-triceps-extension
  
Abdominals		V-Sit Lying Down Ball Throw And Catch (not set)[4,1,2]71Intermediate0Push1) Lie supine on the floor holding a medicine ball between your hands just off your chest with your head and feet just off the floor, legs fully extended. This will be your starting position. <br /> 2) Keeping your abdominals isometrically contracted to prevent your feet from touching the floor, throw the ball a few feet directly upward and catch it on the way down. Immediately repeat again for reps or time. <br />  http://www.bodybuilding.com/exercises/detail/view/name/v-sit-lying-down-ball-throw-and-catch
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