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 1,066-1,080 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Chest		Wide-Hands Push-Up (not set)[1,2]01Beginner0Push1) Get in the push-up position on your toes with your hands outside your shoulders. Your body should be as straight as possible, maintaining the neutral alignment of your head. This is your start position. <br /> 2) Allow your elbows to break as you lower your body toward the floor, keeping your body as straight as possible. Stop short of touching the floor, pushing your elbows out to your sides. <br /> 3) Press back through your hands to full arm extension and repeat for the required number of reps. <br />   http://www.bodybuilding.com/exercises/detail/view/name/wide-hands-push-up
  
Quadriceps		Wide-Stance Jump Squat To Close-Stance (not set)[6,8,9]01Beginner0Push1) Stand erect with a wide stance with your hands just off your front thighs. This will be your starting position. <br /> 2) Descend into a deep squat while simultaneously clasping your hands in front of you, arms drawn in. Rise back up in an explosive motion to bring your feet off the floor, extending your arms again so they’re touching your thighs. This time as you descend you’ll be going into a close stance, again clasping your hands in front of you. <br /> 3) Alternate wide and close stances as you repeat the arm movements. <br />  http://www.bodybuilding.com/exercises/detail/view/name/wide-stance-jump-squat-to-close-stance
  
Quadriceps		Wide-Stance Leg Press (not set)[6,8,9]101Beginner0Push1) Load the sled to an appropriate weight. <br /> 2) Seat yourself on the machine, planting your feet on the platform spaced widely apart. Ensure that you are pushing your knees out at all times, not allowing them to cave in. Maintain good spinal position with your head and chest up. <br /> 3) Supporting the weight, fully extend the knees and unlock the sled. This will be your starting position. <br /> 4) Lower the weight by flexing the hips and knees, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis. <br /> 5) At the bottom of the motion, pause briefly and return to the starting position by extending at hips and knees. <br />  http://www.bodybuilding.com/exercises/detail/view/name/wide-stance-leg-press
  
Abdominals		Wind Sprints (not set)(not set)01Beginner0Pull1) Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position. <br /> 2) Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3<br /> 3) Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible. <br /> 4) Continue alternating between legs until the set is complete. <br />  http://www.bodybuilding.com/exercises/detail/view/name/wind-sprints
  
Adductors		Windmills (not set)[8,9,11]00Intermediate0Pull1) Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.<br /> 2) Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand. <br /> 3) Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/windmills
  
Hamstrings		World's Greatest Stretch (not set)[6,8,14]00Intermediate0Static1) This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.<br /> 2) Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch.<br /> 3) After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.<br />   http://www.bodybuilding.com/exercises/detail/view/name/worlds-greatest-stretch
  
Forearms		Wrist Circles (not set)(not set)02Beginner0Pull1) Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. <br /> Tip:<br /> Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.<br /> 2) Keeping your entire body stationary except for the wrists, begin to rotate both wrists forward in a circular motion. <br /> Tip:<br /> Pretend that you are trying to draw circles by using your hands as the brush. Breathe normally as you perform this exercise.<br /> 3) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> You can hold small weights to add resistance.<br />   http://www.bodybuilding.com/exercises/detail/view/name/wrist-circles
  
Forearms		Wrist Roller (not set)[1]112Beginner0Pull1) To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.<br /> 2) Slowly lift both arms until they are fully extended and parallel to the floor in front of you. <br /> Note:<br /> Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.<br /> 3) Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.<br /> 4) Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.<br /> 5) Repeat for the prescribed amount of repetitions in your program.<br /> Palms-Down Dumbbell Wrist Curl Over A Bench/
/ Palms-Down Wrist Curl Over A Bench/
/ Seated Dumbbell Palms-Down Wrist Curl		  http://www.bodybuilding.com/exercises/detail/view/name/wrist-roller
  
Forearms		Wrist Rotations with Straight Bar (not set)(not set)22Beginner0Pull1) Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position. <br /> 2) Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure. <br /> 3) Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure. <br /> Plate Pinch http://www.bodybuilding.com/exercises/detail/view/name/wrist-rotations-with-straight-bar
  
Middle Back		Yates Row (not set)[3,15]21Beginner0Pull1) Hold a barbell with a pronated grip a bit more than shoulder-width apart. Keep your feet hip-width apart and your knees slightly bent. Bend forward at the waist slightly and keep your back straight and your chest up. This will be your starting position. <br /> 2) Pull the barbell to your torso by flexing the elbows and retracting the shoulder blades. Avoid jerking the weight backward by extending your back or hips. <br /> 3) Reverse the motion to return the weight to the start position. <br /> Bent Over Barbell Row  http://www.bodybuilding.com/exercises/detail/view/name/yates-row
  
Middle Back		Yates Row Reverse Grip (not set)[3,15]21Beginner0Pull1) Hold a barbell with a supinated grip a bit more than shoulder-width apart. Keep your feet hip-width apart and your knees slightly bent. Bend forward at the waist slightly, and keep your back straight and your chest up. This will be your starting position. <br /> 2) Pull the barbell to your torso by flexing the elbow and retracting the shoulder blades. Avoid jerking the weight backward by extending your back or hips. <br /> 3) Reverse the motion to return the weight to the starting position. <br /> Bent Over Two-Dumbbell Row  http://www.bodybuilding.com/exercises/detail/view/name/yates-row-reverse-grip
  
Gluteus Maximus		Yoga plank with glutes raise (not set)(not set)02Beginner0Statichttp://yoga.about.com/od/yogaposes/a/plank.htm
  
Quadriceps		Yoke Walk ["Fridge Carry"][5,5,6,8,9,11]111Intermediate1None1) The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.<br /> 2) Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.<br /> 3) Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet. <br />  http://www.bodybuilding.com/exercises/detail/view/name/yoke-walk
  
Quadriceps		Zercher Squats ["Front-loaded Barbell Squat"][6,8,9]21Expert0Push1) This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.<br /> 2) Lift the bar up so that it is resting on top of your forearms. If you are holding the bar properly, it should look as if you have your arms crossed but with a bar running across them.<br /> 3) Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (<br /> Note<br /> : For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).<br /> 4) Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. <br /> Tip:<br /> If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.<br /> 5) Begin to raise the bar as you exhale by pushing the floor with the ball of your foot mainly as you straighten the legs again and go back to the starting position.<br /> 6) Repeat for the recommended amount of repetitions.<br /> <br /> Caution:<br /> This exercise is not to be taken lightly as you are applying a lot of pressure to your arms when lifting the barbell. It is always a good idea to have a spotter as they can help you keep proper form. Also, make sure that your back is kept straight as bending it can cause an injury.<br /> Wide Stance Barbell Squat  http://www.bodybuilding.com/exercises/detail/view/name/zercher-squats
  
Biceps		Zottman Curl ["Alternating Dumbbell Curl"][7]42Intermediate0Pull1) Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.<br /> 2) Make sure the palms of the hands are facing each other. This will be your starting position.<br /> 3) While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.<br /> 4) Hold the contracted position for a second as you squeeze the biceps.<br /> 5) Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.<br /> 6) Slowly begin to bring the dumbbells back down using the pronated grip.<br /> 7) As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.<br /> 8) Repeat for the recommended amount of repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/zottman-curl
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