Seated Cable Row

Seated Cable Row They have proven to be more of a staple in the routines of bodybuilders. It remains closer to the bottom of this list because it’s never going to be a primary movement by nature of the fact that the seated position negates trunk (lower back, hips, and abdominals) activity. Another reason why it is low on the list is because it predominantly activates what most consider not to be a back muscle at all. Sure, it hits your...

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Reverse Grip Bent Over Rows

Reverse Grip Bent Over Rows This is a variation to the much more popular bent over rows, it is designed to target the lower latissimus  dorsi. However, the lower lats are closer to the insertion point and far from the ‘belly’ or middle of the muscle. So because of the location of its target area it won’t do much to initiate overall back development. It is great however for any experienced lifter looking for variation in their routine,...

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Standing Pulldown

Standing Pulldown you’ll notice with this exercise, it will be a staple in health magazines trying to get you involved in trying new workouts. However, in any bodybuilding publication that goes over the staple routines of pros, this exercise is nowhere to be found. It’s not that it’s not effective, if you perform this at the end of one of your routines and you’ll definitely feel it; however the target area is so small that if you don’t have...

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Incline Bench Pull

Incline Bench Pull Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees. Let the arms hang to your sides fully extended as they point to the floor. Turn the wrists until your hands have a pronated (palms down) grip. Now flare the elbows out. This will be your starting position. As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press....

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Bent Over Two -Arm Long Bar

Bent Over Two -Arm Long Bar  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.Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.Now grab the bar with both arms just behind the plates on the side where the weight...

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Bent Arm Barbell Pullover

Bent Arm Barbell Pullover ...

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Lying Face Up Plate Neck Resistance

Lying Face Up Plate Neck Resistance Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position. While keeping the plate secure on your forehead slowly lower your head back in a semi-circular...

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Lying Face Down Plate Neck Resistance Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position. While keeping the plate secure on the back of your head slowly lower your head (as in saying...

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Isometric Neck Excercise

Isometric Neck Excercise  With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head. Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction. Hold for the recommended number of seconds. Now release...

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.Incline Bench Pull

Incline Bench Pull  Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees. Let the arms hang to your sides fully extended as they point to the floor. Turn the wrists until your hands have a pronated (palms down) grip. Now flare the elbows out. This will be your starting position. As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench...

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.Bent Over Two Dumbbell Row

Bent Over Two Dumbbell Row  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. 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....

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Bent Over One-Arm Long Bar Row

Bent Over One-Arm Long Bar Row 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.Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.Now grab the bar with one arm just behind the plates on the side where the weight...

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Flat Bench Lying Leg Raise

Flat Bench Lying Leg Raise Lie with your back flat on a bench and your legs extended in front of you off the end.Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion...

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Decline Crunch

Decline Crunch Secure your legs at the end of the decline bench and lie down. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head. While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale....

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Cable Crunch

Cable Crunch Kneel below a high pulley that contains a rope attachment.Grasp cable rope attachment and lower the rope until your hands are placed next to your face.Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement...

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.Butt Ups

Butt Ups Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.Arch your back slightly out rather than keeping your back completely straight.Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion...

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Bent Knee Hip Raise

Bent Knee Hip Raise Lay flat on the floor with your arms next to your sides.Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.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....

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Barbell Side Bend

Barbell Side Bend Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the...

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Barbell Rollout

Barbell Rollout Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position. To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement. When the bar has been moved as far forward as...

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Air Bike Excercise

Air Bike Excercise Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.Now simultaneously, slowly go...

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Ab Crunch Excercise

Ab Crunch Excercise Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled...

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Sit Up Excecise

Sit Up Excecise  Lie down on the floor and secure your feet. Your legs should be bent at the knees. Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position. Flex your hips and spine to raise your torso toward your knees. At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down. Repeat...

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Rope Jumping Excercise

Rope Jumping Excercise Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation. Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150...

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Barbell Full Squat Excercise (Quardriceps)

Barbell Full Squat Excercise (Quardriceps) This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and...

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Chair Squat Excercise(Quardriceps)

Chair Squat Excercise(Quardriceps) To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out....

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Eagle Legs Press Excercise

Eagle Legs Press Excercise Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: 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 described in the foot positioning section).Lower the safety bars holding the weighted...

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Dumbbell Curl Excercise

Dumbbell Curl Excercise  Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level....

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Drag Curl Excercise

Drag Curl Excercise Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift...

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Cable Hammer Curls Excercise

Cable Hammer Curls Excercise Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.Using...

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Barbell Curl Excercise

Barbell Curl Excercise Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted...

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