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 91-105 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Chest		Bench Press - With Bands ["Bench Press With Bands"][1,2]11Beginner0Push1)Using a flat bench secure a band under the leg of the bench that is nearest to your head.<br /> 2)Once the band is secure, grab it by both handles and lie down on the bench.<br /> 3)Extend your arms so that you are holding the band handles in front of you at shoulder width.<br /> 4)Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.<br /> 5)Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.<br /> 6)As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.<br /> 7)Repeat the movement for the prescribed amount of repetitions of your training program.<br /> <br /> Variations:<br /> You can also use a pulley machine, dumbbells or a barbell for this exercise.<br /> Dumbbell Bench Press/
/ Flat Bench Cable Flyes/
/ Machine Bench Press		  http://www.bodybuilding.com/exercises/detail/view/name/bench-press-with-bands
  
Triceps		Bench Press with Chains (not set)[4,10,1]21Expert0Push1) Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar. <br /> 2)Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.<br /> 3) Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times. <br /> 4)Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.<br /> Bench Press - Powerlifting  http://www.bodybuilding.com/exercises/detail/view/name/bench-press-with-chains
  
Chest		Bench Press With Short Bands (not set)[1,2]11Intermediate0Push1) Load the bar to an appropriate weight for your training. Attach short bands to the end of the bar, anchoring them on heavy dumbbells that will not move. <br /> 2) Lay on the bench with your feet flat on the ground, driving through the hips. Your back should be arched, and your shoulder blades retracted. Take a pronated grip, covering the rings on the bar. <br /> 3) Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position. <br /> 4) Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in. <br /> 5) After touching your torso with the bar, extend the elbows to return the bar to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/bench-press-with-short-bands
  
Quadriceps		Bench Sprint (not set)[6,8,9]111Beginner0Push1)Stand on the ground with one foot resting on a bench or box with your heel close to the edge. <br /> 2)Push off with your foot on top of the bench, extending through the hip and knee. <br /> 3)Land with the opposite foot on top of the box, returning your other foot back to the start position. <br /> 4)Continue alternating from one foot to another to complete the set. <br /> Single Leg Push-off http://www.bodybuilding.com/exercises/detail/view/name/bench-sprint
  
Middle Back		Bent Over Barbell Row ["Bent-Over Row"," Bent Over Row"," Barbell Row"][3,10,1]21Beginner0Pull1)Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.<br /> 2)Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.<br /> 3)Then inhale and slowly lower the barbell back to the starting position.<br /> 4)Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.<br /> Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.<br /> Be cautious as well with the weight used; in case of doubt, use less weight rather than more.<br /> <br /> Variations:<br /> You can perform the same exercise using a supinated (palms facing you) grip.<br /> Bent Over Two-Dumbbell Row/
/ Dumbbell One-Arm Upright Row		  http://www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-row
  
Shoulders		Bent Over Dumbbell Rear Delt Raise With Head On Bench ["Bent-Over Dumbbell Rear Delt Raise With Head On Bench"](not set)42Beginner0Pull1)Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.<br /> 2)While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.<br /> 3)Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.<br /> 4)After a one second contraction at the top, slowly lower the dumbbells back to the starting position.<br /> 5)Repeat the recommended amount of repetitions.<br /> <br /> Variations:<br /> This exercise can also be performed with cables or seating.<br /> Barbell Rear Delt Row/
/ Seated Bent-Over Rear Delt Raise/
/ Cable Rope Rear-Delt Rows		  http://www.bodybuilding.com/exercises/detail/view/name/bent-over-dumbbell-rear-delt-raise-with-head-on-bench
  
Shoulders		Bent Over Low-Pulley Side Lateral ["rear delt cable raise"," rear delt raise"][11,12,15]32Beginner0Pull1)Select a weight and hold the handle of the low pulley with your right hand.<br /> 2)Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.<br /> 3)Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.<br /> 4)Slowly lower the weight back to the starting position as you breathe in.<br /> 5)Repeat for the recommended amount of repetitions and repeat the movement with the other arm.<br /> <br /> Variations:<br /> You can perform this exercise with dumbbells or exercise bands.<br /> Barbell Rear Delt Row/
/ Bent Over Dumbbell Rear Delt Raise With Head On Bench/
/ Cable Rope Rear-Delt Rows		  http://www.bodybuilding.com/exercises/detail/view/name/bent-over-low-pulley-side-lateral
  
Middle Back		Bent Over One-Arm Long Bar Row ["Bent-Over One Arm T-Bar Row"," Single-Arm Row"," Single Arm Row"][3,10,11,15]21Beginner0Pull1)Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.<br /> 2)Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.<br /> 3)Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.<br /> 4)Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. <br /> Tip:<br /> Do not allow for any swinging of the torso. Only the arm should move.<br /> 5)Slowly lower the bar to the starting position getting a nice stretch on the lats. <br /> Tip:<br /> Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).<br /> 6)Repeat for the recommended amount of repetitions and switch arms.<br /> <br /> Variations:<br /> You can perform this exercise using a low pulley.<br /> Seated Cable Rows  http://www.bodybuilding.com/exercises/detail/view/name/bent-over-one-arm-long-bar-row
  
Middle Back		Bent Over Two-Arm Long Bar Row ["T-Bar Row"][3,10]21Intermediate0Pull1)Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.<br /> 2)Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.<br /> 3)Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.<br /> 4)Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar. <br /> 5)Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).<br /> 6)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can perform this exercise using a low pulley or T-bar row machine.<br /> Seated Cable Rows/
/ Smith Machine Bent Over Row		  http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-arm-long-bar-row
  
Middle Back		Bent Over Two-Dumbbell Row ["dumbbell row"," bent-over dumbbell row"," bent over row"][3,10,1]41Beginner0Pull1) With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. <br /> Tip:<br /> Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.<br /> 2) While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.<br /> 3) Slowly lower the weight again to the starting position as you inhale.<br /> 4) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> <br /> 1) This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.<br /> 2) Ensure perfect form and never round the back as this can promote back injury.<br /> 3) Be cautious with the weight used; in case of doubt, use less weight rather than more.<br /> <br /> Variations:<br /> You can perform the same exercise using a low pulley instead with a v-bar or with a barbell. This exercise can also be performed with supinated or neutral grips.<br />   http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row
  
Middle Back		Bent Over Two-Dumbbell Row With Palms In ["bent-over row"," neutral grip dumbbell row"][3,10]41Beginner0Pull1)With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.<br /> 2)While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.<br /> 3)Slowly lower the weight again to the starting position as you inhale.<br /> 4)Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> <br /> 1)This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.<br /> 2)Ensure perfect form and never round the back as this can cause back injury.<br /> 3)Be cautious as well with the weight used; in case of doubt, use less weight rather than more.<br /> <br /> Variations:<br /> You can perform the same exercise using a low pulley instead with a V-bar or with a barbell.<br /> Bent Over Two-Dumbbell Row/
/ Bent Over Barbell Row		  http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row-with-palms-in
  
Abdominals		Bent Press (not set)[8,9,11,14,1,2]91Expert0Pull1)Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.<br /> 2) Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.<br /> 3) Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.<br /> Dumbbell Shoulder Press/
/ Kettlebell Turkish Get-Up (Squat style)/
/ One-Arm Kettlebell Push Press		  http://www.bodybuilding.com/exercises/detail/view/name/bent-press
  
Lats		Bent-Arm Barbell Pullover (not set)[4,10,1,2]21Intermediate0Pull1)Lie on a flat bench with a barbell using a shoulder grip width.<br /> 2)Hold the bar straight over your chest with a bend in your arms. This will be your starting position.<br /> 3)While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.<br /> 4)At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.<br /> 5)Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.<br /> <br /> Variations:<br /> <br /> 1)You can perform this exercise using a dumbbell or an E-Z bar instead of dumbbells.<br /> Bent-Arm Dumbbell Pullover/
/ Straight-Arm Dumbbell Pullover/
/ Wide-Grip Decline Barbell Pullover		  http://www.bodybuilding.com/exercises/detail/view/name/bent-arm-barbell-pullover
  
Chest		Bent-Arm Dumbbell Pullover (not set)[10,1,2]41Intermediate0Push1)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 with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. <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 locked in the bent arm position, 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 /> If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.<br /> Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to perform this exercise.<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 /> Bent-Arm Barbell Pullover/
/ Wide-Grip Decline Barbell Pullover		  http://www.bodybuilding.com/exercises/detail/view/name/bent-arm-dumbbell-pullover
  
Abdominals		Bent-Knee Hip Raise ["reverse crunch"](not set)01Beginner0Pull1)Lay flat on the floor with your arms next to your sides.<br /> 2)Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.<br /> 3)Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.<br /> 4)Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.<br /> 5)Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> You can straighten your legs to make it harder or wear ankle weights.<br /> Exercise Ball Pull-In/
/ Flat Bench Leg Pull-In/
/ Jackknife Sit-Up		  http://www.bodybuilding.com/exercises/detail/view/name/bent-knee-hip-raise
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