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 1,036-1,050 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Quadriceps		Vertical Mountain Climber (not set)[6,8,9,10,1]01Beginner0Pull1) 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) Switch by pulling down with your left hand and reaching high with your right hand. At the same time, let your right foot fall to the floor, then drive with your lift knee up. <br /> 3) Repeat for the recommended amount of repetitions. <br />  http://www.bodybuilding.com/exercises/detail/view/name/vertical-mountain-climber
  
Hamstrings		Vertical Swing ["Dumbbell Swing"][8,14,1]41Beginner0Pull1) Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.<br /> 2) Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.<br /> 3) Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.<br /> 4) As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition. <br /> Band Good Morning  http://www.bodybuilding.com/exercises/detail/view/name/vertical-swing
  
Abdominals		Waiter's Carry (not set)[1]111Intermediate0Static1) Raise a plate overhead with both hands. Once you have control of the weight, remove one hand. Keep your arm fully extended and your eyes focused on the plate. <br /> 2) Stand with your feet shoulder-width apart and knees slightly bent. This will be your starting position. <br /> 3) Begin walking at a controlled pace, maintaining a fully extended arm overhead. <br /> 4) Walk for recommended number of steps or time. <br />   http://www.bodybuilding.com/exercises/detail/view/name/waiters-carry
  
Quadriceps		Walking High Knees (not set)[6,8,9]01Beginner0Pull1) Begin standing with your feet shoulder-width apart. Your arms should be bent and at your sides. <br /> 2) Lift your right knee up until it reaches your waist. Your left arm should swing forward while your right arm swings back. <br /> 3) Return your right foot to the ground as you lift your left knee. Swing your right arm forward and your left arm back. <br /> 4) Repeat. <br />   http://www.bodybuilding.com/exercises/detail/view/name/walking-high-knees
  
Quadriceps		Walking Lunge With Overhead Weight (not set)[6,8,9,11,12,1,15,2]111Intermediate0Push1) Select a plate that you’re able to hold overhead for a time of at least 30 seconds. Grasping the plate with both hands, raise it overhead until your arms are fully extended. Stand with your feet shoulder-width apart, arms fully extended overhead. This will be your starting position. <br /> 2) Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. <br /> 3) Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. <br /> 4) Repeat for recommended number of repetitions. <br /> Barbell Walking Lunge  http://www.bodybuilding.com/exercises/detail/view/name/walking-lunge-with-overhead-weight
  
Quadriceps		Walking, Treadmill (not set)[6,8,9]100Beginner0None1) To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have 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. Elevation can be adjusted to change the intensity of the workout. <br /> 2) Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn’t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate. <br />   http://www.bodybuilding.com/exercises/detail/view/name/walking-treadmill
  
Quadriceps		Wall Ball Squat (not set)[5,6,8,9,12,1,15,2]71Intermediate0Push1) Stand with your feet shoulder width apart, facing a wall, and holding a medicine ball at your chest. Keep your shoulders back and keep your chest up high. Stand 3 to 5 feet from the wall. This will be your staring position. <br /> 2) Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement. <br /> 3) Drive through your heels to ascend. As you begin to drive upwards, push the medicine ball up towards the wall by fully extending the arms. Aim to throw the ball to a height of 10 to 12 feet. <br /> 4) Catch the ball and return to the starting position. Immediately begin the next repetition. <br /> 5) Repeat for recommended number of repetitions <br />   http://www.bodybuilding.com/exercises/detail/view/name/wall-ball-squat
  
Quadriceps		Wall Squat (not set)[8,9]01Beginner0Push1) Begin with your back against the wall and your feet 18-24 inches out in front of you. Have your feet in a shoulder-width stance, toes pointed slightly outward and knees slightly out. This will be your starting position. <br /> 2) Descend slowly by ‘sliding’ down the wall. Keep your head up and maintain a flat back against the wall. <br /> 3) Continue down until the upper legs are at or just below parallel to the floor. Maintain this position for the recommended amount of time. Focus on breathing continuously throughout. <br /> 4) Push through your heels to return upwards to the starting position. <br /> 5) Repeat for the recommended amount of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/wall-squat
  
Shoulders		Wall Walk (not set)[5,2]01Intermediate0Push1) Begin in a push-up position with your feet against the wall. <br /> 2) Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. Walk up until you are as flat to the wall as you can get. <br /> 3) Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/wall-walk
  
Lower Back		Weighted Ball Hyperextension (not set)[8,9,12]61Intermediate0Pull1) To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.<br /> 2) Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.<br /> 3) Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.<br /> 4) Repeat for the recommended amount of repetitions prescribed in your program.<br /> <br /> Caution:<br /> If you are new to this exercise, it is best to perform this exercise without any weights until you develop good form.<br /> <br /> Variations:<br /> You can use a regular hyperextension bench also or perform on a flat bench with someone holding your legs.<br /> Hyperextensions (Back Extensions)/
/ Stiff Leg Barbell Good Morning		  http://www.bodybuilding.com/exercises/detail/view/name/weighted-ball-hyperextension
  
Abdominals		Weighted Ball Side Bend ["Oblique Crunch"](not set)62Intermediate0Pull1) To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.<br /> 2) Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. <br /> Tip:<br /> Make sure the smooth side of the plate is resting against your head.<br /> 3) Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.<br /> 4) Raise the side of your torso up by laterally flexing at the waist while exhaling.<br /> 5) Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.<br /> 6) Repeat for the recommended amount of repetitions.<br /> 7) Switch sides and repeat the exercise.<br /> <br /> Caution:<br /> If new to this exercise it is best to perform it without any weights until you develop good form.<br /> Barbell Side Bend/
/ Oblique Crunches - On The Floor		  http://www.bodybuilding.com/exercises/detail/view/name/weighted-ball-side-bend
  
Triceps		Weighted Bench Dip ["Tricep Dip"][4,1]111Intermediate0Push1) For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.<br /> 2) The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. <br /> Note:<br /> This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.<br /> 3) Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. <br /> Tip:<br /> Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.<br /> 4) Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> By placing your legs on top of another flat bench in front of you, the exercise becomes more challenging. It is best to attempt this exercise without any weights at first in order to get used to the movements required for good form. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.<br /> Dips - Triceps Version/
/ Bench Dips/
/ Dip Machine		  http://www.bodybuilding.com/exercises/detail/view/name/weighted-bench-dip
  
Abdominals		Weighted Crunches (not set)(not set)72Beginner0Pull1) Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle. <br /> 2) Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.<br /> 3) Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor. <br /> 4) At the top of the movement, flex your abdominals and hold for a brief pause. <br /> 5) Then inhale and slowly lower yourself back down to the starting position. <br />   http://www.bodybuilding.com/exercises/detail/view/name/weighted-crunches
  
Quadriceps		Weighted Jump Squat (not set)[6,8,9,11]21Intermediate0Push1) Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.<br /> 2) The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.<br /> 3) Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.<br /> 4) As you return to the ground, absorb the impact through your legs. <br />   http://www.bodybuilding.com/exercises/detail/view/name/weighted-jump-squat-
  
Lats		Weighted Pull Ups ["Pull-up"," Pullup"][3,12]111Intermediate0Pull1) Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.<br /> 2) You’ll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.<br /> 3) Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position. <br /> 4) After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched. <br />   http://www.bodybuilding.com/exercises/detail/view/name/weighted-pull-ups
comments powered by Disqus