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Arm Circles

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Biceps, Lats
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Start with hands straight out by sides. Slowly make circles with each outstretched arm, about one foot in diameter. Continue the circular motion of the outstretched arms for ten seconds.

Arnold Dumbbell Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.

Back Flyes - With Bands

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Middle Back
Equipment: Other
Mechanics Type: Compound

Tips: Fix band around a stationary post. Stand back so that the tension begins with your arms raised in front of you. Keeping your arms straight and feet planted, move your arms back so they are extended to your sides.

Barbell Incline Shoulder Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Tips:

Preparation:
Lie Horizontal on an incline bench. Lift barbell from rack with a shoulder width overhand grip. Position barbell over the upper chest with elbows extended.

Execution:
Raises your shoulders toward the bar as high as possible. Lower shoulders to bench and repeat.

Barbell Rear Delt Row

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps, Lats
Equipment: Barbell
Mechanics Type: Compound

Tips:

Preparation:
Bend knees slightly and bend over bar while keeping your back straight. Grasp the bar with a wide overhand grip.

Execution:
Keeping upper arm perpendicular to torso, pull barbell up toward neck until upper arms are just beyond parallel to floor. Return and repeat.

Barbell Shoulder Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Calves
Equipment: Barbell
Mechanics Type: Compound

Tips:

Preparation:
Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest.

Execution:
Press the bar until your arms are extended overhead. Return to upper chest and repeat.

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Rest your forehead on a flat or inclined bench so that you are bent over with your back as close to parallel with the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise the dumbbells out to shoulder height, even with your ears. Do NOT swing the dumbbells up. Keep your body rigid and your head on the bench. Can also be done without the head support.

Bent Over Low-Pulley Side Lateral

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Traps
Equipment: Cable
Mechanics Type: Isolation

Tips: Hold the handle with your left hand. Bend until back is nearly parallel to the floor. Your legs should be slightly bent with your right hand on your lower right thigh, left arm hanging from your shoulder. Raise your left arm, elbow locked, until parallel to the floor, in line with your left ear. Lower back to the starting position. After you finish your reps, switch arms and repeat.

Bent Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Lower Back, Quadriceps, Hamstrings, Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips: The bent press is one of the great classic lifts made famous by iron legend Eugene Sandow. It can be performed with either a barbell, dumbbell or kettlebell. Each implement offers its own particular "feel" (that is punishment). To perform the bent press, you lift the weight with one hand over your head by slowly "corkscrewing" yourself underneath. It's extremely draining and the lifter needs to really concentrate when performing the movement. In the setup of the lift, position the feet roughly 18 inches apart with the foot on the side that you're holding the weight turned in slightly and the opposite foot turned approximately 90 degree to the side. As the lift begins, the weight is held in such a fashion that it's directly under the hip and you basically turn into it and lower yourself under the bar. As you continue to corkscrew under the bar, your off-side knee bends forward and the opposite knee approaches the ground which assists in stabilizing the balance of the bar. With the arm completely extended, you simply drive off the hip and extend upward. Maintain eye contact with the weight throughout the lift.

Bradford/Rocky Presses

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Tips: Start of the exercise like a military press. Press the barbell to arm's length overhead. Then lower it behind your head to your ears. Press the barbell back to arm's length overhead and lower it to the front. Think of it as alternating between a front press and a behind the neck press. Inhale as you are pressing and exhale as you are lowering the weight. Front and back should be considered one repetition. A little tip for making this a more challenging is to push/raise the bar till a height where it is JUST high enough to clear your head and move it to the back. By not locking out the weight, you're putting the stress on your shoulders and keeping it off your triceps and this provides continuous tension for your delts.

Cable Internal Rotation

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps
Equipment: Cable
Mechanics Type: Compound

Tips:

Preparation:
Sit with your side next to a low pulley. Grasp cable stirrup with near arm. Position elbow against side with elbow bent approximately 90°.

Execution:
Pull cable stirrup toward body by internally rotating shoulder until forearm is across belly. Return and repeat. Continue with the opposite arm.

Cable Seated Rear Lateral Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Tips: Sit at edge of bench with feet placed beyond knees. Rest torso on thighs. Grasp dumbbell cable attachments with opposite hands. Raise upper arms to sides until shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10° to 30° angle) throughout exercise. Lower and repeat.

Clean And Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Biceps, Lower Back, Traps, Hamstrings, Calves, Abdominals, Shoulders, Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips:

Beginning Position
• Assume a shoulder-width stance, knees inside arms.
• Position feet flat on floor.
• Grasp bar with a closed, pronated grip.
• Grip should be slightly wider than shoulder-width.
• Squat down next to bar, heels on floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position shoulders over or slightly ahead of the bar. Establish a flat back posture.

Upward Movement Phase: First Pull
• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.

Upward Movement Phase: Transition (Scoop)
• Thrust hips forward and continue pulling until the knees are under the bar.
• Keep feet flat.
• Torso should be nearly vertical and erect.
• Keep shoulders positioned directly over the bar.
• Keep elbows fully extended.

Upward Movement Phase: Second Pull
• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.
• At maximum shoulder elevation, flex and pull with the arms
• Keep elbows high during pull; keep them over the wrists.
• Pull bar as high as possible.

Catch
• Rotate elbows around and under the bar.
• Hyperextend the wrists as the elbows move under the bar.
• Point elbows forward or slightly up.
• Rack the bar across the front of the shoulders.
• Keep torso erect.
• Flex hips and knees to absorb the weight of the bar.

Overhead Press
• Without moving your feet, press the bar overhead.
• The barbell is to be pressed evenly in a continuous movement to arms length overhead.
• During the Press, the trunk may be inclined backwards to any extent, but the legs must remain braced and there must be no movement of the feet.

Downward Movement Phase
• Lower bar slowly and under control to top of thighs.
• Flex hips and knees as bar lands on thighs.
• Squat down toward floor.
• Maintain erect torso position.
• Keep bar close to shins.
• Place bar on the floor.

Breathing
• Inhale before the first pull of the first repetition.
• Hold breath until second pull.
• Exhale through the sticking point (shrug) of the second pull.
• Inhale during the downward movement phase of succeeding repetitions.

Cuban Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Middle Back
Equipment: Dumbbell
Mechanics Type: Compound

Tips: From a seated or standing position, hold dumbbells in each hand with your shoulders rotated forward. Commence lift by rotating the shoulders back and pinching the rear delts. Lift weight up such that the shoulder to elbow joint is parallel to the ground and the elbow to wrist is perpendicular.

Dumbbell Lying One Arm Rear Lateral Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips:

Preparation:
With a dumbbell in one hand, lay chest down on an elevated bench. Position the palm forward with elbow straight or slightly bent.

Execution:
Raise upper arm to side until elbow is shoulder height. Maintain upper arms perpendicular to torso with elbow straight throughout the exercise. Maintain the palm forward position. Lower and repeat.

Dumbbell Lying Rear Lateral Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips:

Preparation:
Lie your chest down on an elevated bench. Grasp the dumbbells below to each side.

Execution:
Raise upper arms to sides until your elbows are shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10° to 30° angle) throughout exercise. Maintain height of elbows above wrists by raising ""pinkie"" side up. Lower and repeat.

Dumbbell One Arm Shoulder Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Tips:

Preparation:
Stand with dumbbells positioned near the shoulder with your elbow below your wrists.

Execution:
Press the dumbbell until your arm is extended overhead. Lower and repeat.

Dumbbell One Arm Upright Row

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Traps
Equipment: Dumbbell
Mechanics Type: Compound

Tips:

Preparation:
Grasp dumbbells with palms facing the front of your thighs. Position your other hand for support.

Execution:
Pull dumbbell to the front of shoulder with your elbow leading. Allow the wrist to flex as the dumbbell rises upward. Lower and repeat.

Dumbbell Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps
Equipment: Dumbbell
Mechanics Type: Compound

Tips:

Preparation:
Stand and grasp the dumbbells with your arms to the side, palms facing sides of thighs.

Execution:
Pull the dumbbells up to sides of ribs with your elbows out to sides. Lower and repeat.

Dumbbell Shoulder Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

Tips:

Preparation:
Position dumbbells to each side of shoulders with elbows below wrists.

Execution:
Press dumbbells until arms are extended overhead. Lower and repeat.

External Rotation

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: This trains the infraspinatus and teres minor muscles which help keep your shoulders safer from injury. Lay down flat on one side on a flat bench. Using a light dumbbell start the exercise with your right arm fully against the right side with the elbow flexed at a 90 degree angle and pinned against the left hip bone. Do not move your upper arm from this position during the exercise. Slowly raise the dumbbell by rotating the right arm upwards while maintaining your 90 degree bend in the elbow. When your lower arm is pointing straight up, lower it down until it is almost touching the bench. Repeat. Do not move your torso during the exercise.

Front Cable Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Tips: Works the front delts. Grasp the cable attachment that is attached to the low pulley with one hand. Face away from the pulley and put your arm straight down. Keeping your body straight and your elbow nearly locked, raise your arm up in front of your body. Do not swing! Go up to about eye level, then slowly return to the starting position. Finish your reps and then switch arms.

Front Dumbbell Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simutaneously lifting the weight in your right hand, so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! Can also be done with two dumbbells at the same time or a barbell.

Front Incline Dumbbell Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Lay down on an incline bench with the incline set anywhere between 30 to 60 degrees. You can change the angle to hit the muscle a little differently each time. Hold two dumbbells with your arms straight and your palms facing down. The dumbbells should start about 1 inch abouve your thighs. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top, then lower them to the starting position and repeat. Keep your head resting down against the bench and your legs on the floor.

Front Plate Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Tips: Works the front of your shoulders. While standing, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other. Keep your arms straight and locked or nearly locked during the entire exercise. Start with the plate down near your waist as far as you can go, then slowly raise the plate until it is a little above shoulder level. Slowly lower the plate back to the starting position and repeat.

Front Two-Dumbbell Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Same as the Front Dumbbell Raise but with both arms at the same time. Can also be done with a barbell.

Handstand Push-Ups

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Kick yourself up against a stable wall with your arms straight. Make sure that your body is as straight up and down as you can. Keep facing the wall with your head, rather than looking down. Slowly lower yourself to the ground. Once your head almost touches the ground, push yourself back up slowly until your elbows are nearly locked. Repeat. A true test of strength!

Lateral Raise - With Bands

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Lats
Equipment: Other
Mechanics Type: Compound

Tips: Stand on band so tension begins with arms at sides. Keeping your arms straight, raise you arms out to your sides so they are parallel with the floor.

Lying One-Arm Lateral Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Lats
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Lie on your side on a flat bench with a dumbbell in your uppermost hand. Your shoulders should be perpendicular to the bench. The lower arm should be extended in a comfortable position to act as a counterbalance. Your upper leg should be straight in line with the bench and your lower leg should stretch out to the floor to stabilize yourself. Start by extending the dumbbell out in front of your body and slightly toward the floor. Using your shoulder muscles, raise the weight directly above your body, then lower to the starting position. Finish your reps and then switch sides. Don't use weights that are too heavy or you will not be isolating the shoulder as much.

Lying Rear Delt Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Works your rear delts. Lie face down on a fairly tall flat bench. Hold dumbbells, palms facing in, arms hanging straight down. Keep your elbows almost locked and your arms straight. Raise dumbbells in a semicircular motion to shoulder height, in line with your ears at the top of the lift. Lower slowly to the starting position.

Machine Shoulder (Military) Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Machine
Mechanics Type: Compound

Tips: Follow the directions on the shoulder press machine.

One-Arm Incline Lateral Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Sit sideways on a bench and lean one of your shoulders against it. Hold a dumbbell in your uppermost arm. Keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Slowly return to the starting position and repeat for your desired number of reps. Switch sides and arms and repeat. You can also do this with a cable or on a flat bench.

One-Arm Side Laterals

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Using one arm at a time, you will be able to handle roughly 30 percent more weight than in the standard two-arm version. Strap the working hand into the dumbbell handle, then hold onto something steady with the other, such as an adjustable incline bench or the uprights of a power rack. Leaning into the working shoulder and away from what you're holding onto, use just a touch of body English to power up the dumbbell until it's level with your shoulder. Attempt to bring it to a full stop, then lower slowly. This exercise is undefeated for slapping on meat onto the all-important side deltoid heads.

Power Clean

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Middle Back, Lower Back, Traps, Forearms, Quadriceps, Hamstrings, Calves, Shoulders, Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips:

Beginning Position
• Assume a shoulder-width stance, knees inside arms.
• Position feet flat on floor.
• Grasp bar with a closed, pronated grip.
• Grip should be slightly wider than shoulder-width.
• Squat down next to bar, heels on floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position shoulders over or slightly ahead of the bar. Establish a flat back posture.

Upward Movement Phase: First Pull
• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.

Upward Movement Phase: Transition (Scoop)
• Thrust hips forward and continue pulling until the knees are under the bar.
• Keep feet flat.
• Torso should be nearly vertical and erect.
• Keep shoulders positioned directly over the bar.
• Keep elbows fully extended.

Upward Movement Phase: Second Pull
• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.
• At maximum shoulder elevation, flex and pull with the arms
• Keep elbows high during pull; keep them over the wrists.
• Pull bar as high as possible.

Catch
• Rotate elbows around and under the bar.
• Hyperextend the wrists as the elbows move under the bar.
• Point elbows forward or slightly up.
• Rack the bar across the front of the shoulders.
• Keep torso erect.
• Flex hips and knees to absorb the weight of the bar.

Downward Movement Phase
• Lower bar slowly and under control to top of thighs.
• Flex hips and knees as bar lands on thighs.
• Squat down toward floor.
• Maintain erect torso position.
• Keep bar close to shins.
• Place bar on the floor.

Breathing
• Inhale before the first pull of the first repetition.
• Hold breath until second pull.
• Exhale through the sticking point (shrug) of the second pull.
• Inhale during the downward movement phase of succeeding repetitions.

Power Partials

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly under shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides.

Push Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Tips:

Beginning Position
• Use the floor-to-shoulder lifting technique described in the Power Clean exercise to move the bar from the floor to the shoulders.

Upward Movement Phase
• Slightly flex the hips and knees, keeping torso erect.
• Immediately follow with an explosive push upward by extending the knees.
• Keep torso erect and tensed.
• At maximum hip and knee extension, shift body weight to balls of feet and extend ankle joints.
• At maximum plantar flexion, push bar from the shoulders.
• Push the bar with the arms to a fully extended elbow position overhead.

Downward Movement Phase
• Lower bar to shoulders.
• Flex hips and knees slightly as bar touches shoulders.
• Straighten the hips and knees before the upward movement phase begins again.

Breathing
• Exhale through the sticking point of the upward movement phase.
• Inhale during the downward movement phase.

Reverse Flyes

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Works the rear deltoids. Set an incline bench at the lowest possible angle. Then, with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend your arms in front of you so that they are perpendicular to the angle of the bench. Your palms should be facing each other and your elbows should be slightly bent. Maintaining the slight bend in your elbows, lift the weights by pulling your arms apart in an arcing motion. Think about trying to squeeze your shoulder blades together. Continue moving your elbows up until the dumbbells are at either side of your head. Slowly return to the starting position.

Reverse Flyes With External Rotation

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Traps
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: This works mainly the rear delts and two of the rotator cuff muscles. This helps to improve the posture, alignment, and function of the shoulder joint. Lie face down on an incline bench that is set at 30 degrees. Hold a dumbbell in each hand with your palms facing your feet and your arms hanging down. Raise the dumbbells toward the ceiling while maintaining a slight bend in your elbows. As you approach the top, begin externally rotating your arms as if you were attempting to make your palms face forward. When you reach the top, hold for a second and then slowly return to the starting position.

Seated Barbell Military Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Tips: Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells.

Seated Bent Over Rear Delt Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Works your rear delts. Hold two dumbbells and sit at the end of a flat bench with your feet firmly on the floor and fairly close together. Bend forward until your chest nearly touches your thighs. Hang dumbbells between your lower legs and bench. Keep your arms straight and your elbows nearly locked. Raise dumbbells in a semicircular motion until your arms are parallel to the floor, even with your ears. Return slowly to starting position. Do not swing!

Seated Dumbbell Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Pick up a pair of dumbbells and sit on a shoulder press bench (with a short, straight back) or a regular incline bench adjusted so the back is as straight up as possible. Press your back firmly against the back of the bench with your feet flat on the floor. Hold a dumbbell in each hand, just above shoulder level, with your elbows out and palms facing forward. Press the dumbbells up and in until they nearlytouch above your head. Don't let the weights stray back and forth. Press the weights up until your arms are almost straight (your elbows should be just short of locked). Then slowly lower the dumbbells to the starting position.

Seated Side Lateral Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semicircular motion a little above shoulder height. Slowly lower to the starting position using the same path. Do not swing! Keep your arms straight. Can also be done standing.

See-Saw Press (Alternating Side Press)

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Abdominals
Equipment: Dumbbell
Mechanics Type: Compound

Tips: A seemingly simple exercise that jumps up and bites back at you. The exercise can be performed with virtually any form of resistance so equipment should never be a problem. The movement starts with the weight held at chest/shoulder level and palms facing towards you (like an Arnold Press). As you raise your one hand, twist it inwards while simultaneously bending from your hip to your opposite side. With the weight fully extended and you bent over, begin the movement to the other side. A powerful exercise of yesteryear that will thicken the torso-up. For those who enjoy the side press this will take it to the next level.

Shoulder Press - With Bands

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps, Lats
Equipment: Other
Mechanics Type: Compound

Tips: Stand the band so that the tension starts with hands by your shoulders. Hold handles palms forward with bottom part of handle on backside of your hand. Press upward as you would a dumbbell press.

Side Lateral Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides.

Smith Incline Shoulder Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Tips:

Preparation:
Lie supine on an incline bench with your shoulders under the bar. Grasp the bar with a shoulder width overhand grip. Lift the bar and extend your elbow.

Execution:
Raise your shoulders toward the bar as high as possible. Lower your shoulders to the bench and repeat.

Smith Machine Behind The Neck Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Machine
Mechanics Type: Compound

Tips: Same as the Barbell Behind The Neck Press but seated at a Smith Machine.

Smith Machine Overhead Shoulder Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Machine
Mechanics Type: Compound

Tips: Using a Smith Machine, perform the overhead press just like you would if you were using a barbell. You can also do this behind the neck.

Snatch

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps, Lower Back, Traps, Quadriceps, Shoulders, Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips:

Beginning Position
• Assume a shoulder-width or slightly wider stance, knees inside arms.
• Position feet flat on the floor, toes pointed slightly outward.
• Grasp the bar with a pronated closed or hook grip.
• The correct distance between hand placements should
be determined by one of the following methods:
1. Elbow-to-elbow distance when arms are straight out at sides.
2. Distance from the edge of clenched fist of one hand to opposite shoulder when arm is straight out at side.
• Squat down next to the bar, heels on the floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position the shoulders over or slightly ahead of the bar.
• Establish a flat back posture by
: : : : : :� Pulling shoulder blades toward each other,
: : : : : :� holding chest up and out, and
: : : : : :� tilting head slightly up.
• Focus eyes ahead or slightly above horizontal. Keep torso tensed.

Upward Movement Phase: First Pull
• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.

Upward Movement Phase: Transition (Scoop)
• Thrust hips forward and continue pulling until the knees are under the bar.
• Keep feet flat.
• Torso should be nearly vertical and erect.
• Keep shoulders positioned directly over the bar.
• Keep elbows fully extended.

Upward Movement Phase: Second Pull
• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.
• At maximum shoulder elevation, flex and pull with the arms
• Keep elbows high during pull; keep them over the wrists.
• Pull bar as high as possible.

Catch
• As the bar reaches maximum height, slightly flex the hips then the knees.
• Flex then rotate elbows around and under the bar. At maximum bar height, fully extend the elbows and hyperextend the wrists to lock bar overhead. Contact floor with feet before the bar is locked overhead.
• Catch bar by flexing at the knees and hips to absorb weight.
• Squat down slowly and under control. Keep torso erect.
• At lowest squat position, the bar should be over the shoulders, hips over the ankles, and the elbows locked.

Upward Movement Phase: Recovery
• Once under control in low squat position, slowly extend the hips and knees to move the body to a fully erect, standing position.
• Keep bar locked overhead.

Downward Movement Phase
• Follow the downward movement phase of the "Power Clean"

Breathing
• Inhale before the first pull of the first repetition.
• Hold breath until the second pull.
• Exhale through the sticking point (shrug) of the second pull.
• Inhale while lowering the body to the low squat position.
• Exhale through the sticking point of the recovery phase.
• Inhale during the downward movement phase of succeeding repetitions.

Standing Barbell Press Behind Neck

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Tips: Place a barbell on your upper back. Stand with your feet about shoulder width apart. Keep hands about 4 - 6 inches wider than shoulder width. Press bar overhead to arm's length. Lower slowly back down to your shoulders. Keep your legs straight at all times. Can also be done seated or in front of your neck.

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Hold dumbbells in front of your thighs, palms facing in. Keep your arms straight, elbows locked and raise dumbbells in a semicircular motion to arm's length overhead. Return to starting position using the same path. Can also be done one arm at a time or seated.

Standing Dumbbell Upright Row

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps, Traps
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Hold dumbbells, hanging, against your upper thighs. Keep dumbbells about 10 inches apart, thumbs facing in. Pull dumbbells straight up until nearly even with your chin. Keep your elbows up and out! Keep weights close to your body and slowly return to the starting position. Can also be done with a cable or barbell.

Standing Front Barbell Raise Over Head

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Tips: Works your front delts. Stand with your feet about shoulder width, with your back straight and hips locked. Use a shoulder width grip. Start with the bar at arm's length against your upper thighs. Raise bar in a semicircular motion until it is directly overhead. Do now unlock elbows. Lower bar slowly back to starting position. Can also be done with two dumbbells or a close or wide grip.

Standing Low-Pulley Deltoid Raise

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Traps
Equipment: Cable
Mechanics Type: Isolation

Tips: Works the side delts. Stand with your left side facing a low pulley with a single handle. Hold with your right hand. Stand straight up wth your head up. Your right hand should be in line with your groin area of your left side. Raise the pulley in a semicircular motion, arm straight, elbow locked, until your arm is just above parallel to your right shoulder. Lower to the starting position slowly. Finish your reps, then switch arms.

Standing Military Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Tips: Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable). Some experts believe lowering the bar to your chest is too low and strains the shoulders too much. Can also be done seated or with dumbbells.

Standing Palm-In One-Arm Dumbbell Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Raise dumbbell to shoulder height. Hold onto something with your free hand to stabilize yourself (like an incline bench). Lock your legs and hips. Keep your elbow in and your palm in. Press dumbbell straight up to arm's length. Return to starting position. Can be done seated as well.

Standing Palms-In Dumbbell Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Raise two dumbbells to shoulder height. Lock legs and hips. Keep your elbows in and your palms facing in. Press dumbbells to shoulder height. Return slowly to starting position. Can also be done seated, or with one dumbbell at a time.

Upright Barbell Row

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Biceps, Traps
Equipment: Barbell
Mechanics Type: Compound

Tips: Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!

Cross Over - With Bands

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Biceps, Shoulders
Equipment: Other
Mechanics Type: Compound

Tips: Secure band around a stationary post (a poll or something of the like), step back enough to begin tension. Stand facing away from post with arms raised to sides, palms forward. Keeping your arms straight, bring them across your chest.

Decline Barbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Tips: Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight with complete control. Keep your head on the bench and do not arch your back. Can also be done with a close or wide grip, or with DUMBBELLS.

Decline Dumbbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.

Decline Dumbbell Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor.

Dips - Chest Version

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. You can add weight by using a Dip Belt.

Dumbbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor.

Dumbbell Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise.

Eagle Sit-Ups

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Lay down on the floor in front of a power rack. Spread your feet wide, past the posts of the rack. Now, like you're doing a hip adduction exercise, bring your feet inwards to 'catch' the posts of the rack. Now, perform partial/full sit-ups.

Flat Bench Cable Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Cable
Mechanics Type: Isolation

Tips: Position a flat bench between two cables so that when you are laying on it, your chest will be lined up with the cables. Lay flat on the bench and keep your feet on the ground. Grab each stirrup attachment with a palms up grip. Slightly bend your elbows and keep this bend through the whole movement. (Do not bend more or less!) Squeeze your chest and pull the cables together. Touch them together above your chest. Slowly lower down until your chest muscles feel completely stretched. Repeat. Can also be done on an incline or decline bench, or with dumbbells.

Front Raise And Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Tips: This is a mixture of the barbell pullover and a front raise on bench. Lie on a flat bench and grab a barbell using a grip about 15 inches apart, Place the bar on your upper thighs and lock your arms. Now raise the weight over your head. This is the first part of the exercise. Now continue the same movement behind your head as far back as possible like the reverse of a pullover. Now return the dumbbell to the starting position again in the same motion.

Hammer Grip Incline DB Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor . Pull the shoulder blades together to form a solid pressing surface. Use a hammer grip (palms facing each other). Lower the weight evenly to the sides of the chest. Drive the weights in a straight line up to the starting position. Maintain a tight midsection throughout execution. Drive the feet through the floor. Can also be done on a flat bench or decline bench.

Incline Cable Flye

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Tips: This is like the flat bench flye, except you are lying on a low incline bench (about 30 degrees). Hold the handles above the top portion of your chest with your arms almost straight. You should keep a slight bend in them. Slowly lower the handles in a wide arc to shoulder level and then return to the starting position along the exact same path. Keep tension on your pecs throughout the movement and squeeze hard at the top.

Incline Dumbbell Bench With Palms Facing In

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Same as the Incline Dumbbell Press but with your palms facing towards each other at all times. Keep your arms close to your sides.

Incline Dumbbell Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest.

Incline Dumbbell Flyes - With A Twist

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Like the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top.

Incline Dumbbell Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.

Isometric Chest Squeezes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Biceps
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Bend your arms and place your hands together in front of your chest. Push both hands against each other and hold for the required number of seconds. Remember to breath throughout the isometric contraction!

Machine Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Machine
Mechanics Type: Compound

Tips: This is like a normal bench press but using a machine. Follow the directions on the machine that you choose. Be sure to go slow during each rep.

Neck Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Biceps
Equipment: Barbell
Mechanics Type: Compound

Tips: This is the same as a normal flat bench press, except you bench to the neck instead of to the chest. You start and finish the pressing motion from the neck.

One Arm Dumbbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: This is an exercise that you should not attempt with excessively heavy weight, due to the imbalance it can create during execution. With that in mind, the one-arm dumbbell bench is a great tool to promote balance and control because it allows you to strengthen your support muscles, without which you will continue to have rotator pain.

This is like the regular Dumbbell Bench Press but with one arm at a time. Start by lying on a flat bench with one dumbbell in one hand and the other hand at your side, holding the side of the bench.

One Arm Floor Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Tips:

• Lay lateral to a power rack or a slightly elevated platform
• Knees should be bent, a tight arch must be placed by the low back causing contracted lats, glutes, and abs
• Grip the bar either with two hands or with the help of a partner out of the rack
• Slowly lower the bar so the elbow touches the floor, take a full pause without releasing tension
• Drive the bar up by pushing the body into the floor and flaring the lats

One-Arm Flat Bench Dumbbell Flye

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Hold a dumbbell in one hand and lie on your back on a flat bench with your feet flat on the floor. Grab the bench near your hip with your free hand. Hold the dumbbell out to the side at chest level with your elbow bent and palm facing up. Lift the weight up in a semicircular motion like you were giving a one-arm hug. Make sure your back stays flat on the bench at all times! After the dumbbell has gone past the midline of your body, return slowly to the starting position. Repeat for reps, then switch arms. Start with low weight until you are used to it!

Push-Ups (Close and Wide Hand Positions)

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Same as the regular Push-Up but with your hands in a close or wide position, to work more of the inner or outer chest.

Push-Ups With Feet Elevated

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on a stand that is 18 inches high. The higher the stand the greater intensity of the exercise! At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. You can also do this with a weight plate on your back!

Push-Ups With Feet On An Exercise Ball

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Exercise Ball
Mechanics Type: Compound

Tips: This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout.

Pushups

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushup from your knees.

Smith Machine Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Machine
Mechanics Type: Compound

Tips: Same as the Barbell Bench Press but with a Smith Machine.

Smith Machine Incline Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Machine
Mechanics Type: Compound

Tips: Just like the Barbell Incline Bench Press but with a Smith Machine.

Straight-Arm Dumbbell Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders, Lats
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Lie on a bench, head at the end, with your fee flat on the floor. Start with your hands flat against the inside plate of the dumbbell at arms' length above chest. Lower dumbbell in semicircular motion behind head as far as possible without pain. Keep your elbows as straight as you can. Return dumbbell to starting position. Can also be done with a barbell.

Wide Grip Decline Barbell Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Tips: As stated before, hitting the muscle from a different angle is invaluable for muscle growth. As a result, this exercise causes your chest to work through a different range of motion. Use a Barbell instead of a dumbbell for a pullover, and do the exercise on a decline bench. Also, use an extra wide grip on the barbell. As you raise the barbell over your head, try to squeeze the bar as if you are pushing the ends together, because this helps get a maximum contraction.

Wide-Grip Barbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Tips: Same as the Barbell Bench Press but with a grip that is as wide as you can go safely. Keep your head on the bench and do not arch your back. Exhale on the way up.

Wide-Grip Decline Barbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Tips: Same as the Decline Barbell Bench Press but with a wider grip.

TOP

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Around The Worlds

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if you are drawing an angel in the snow. Bring them behind your head so that they touch each other and return to the original position. This movement is great for getting a pump in the chest.

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Barbell Bench Press - Medium Grip

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

What NOT To Do:

Video Guide: Windows Media - Real Player

Tips: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.

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Barbell Guillotine Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Lie Horizontal on bench. Lift barbell from rack over the upper chest using a wide overhand grip.

Execution:
Lower weight to neck. Upper arms will be perpendicular to the torso. Press the bar until arms are fully extended. Repeat.

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Barbell Incline Bench Press - Medium Grip

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it.

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Bench Press - With Bands

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Biceps, Shoulders
Equipment: Other
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: For this you will need a bench of some sort with a leg you can lift. Secure the band under the leg nearest your head, lie down on the bench, and press up like you would a barbell bench press.

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Bent-Arm Barbell Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders, Lats
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Lie on a bench, head over the end, with your feet flat on the floor. Hold bar with hands about 14" apart. Keep elbows in at all times! In a semi-circular motion, lower the bar to the floor slowly and as far as comfortable. Pull bar back using the same path. Keep your head down and do not raise your hips. Can also be done with dumbbells or with your arms straight.

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Bent-Arm Dumbbell Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders, Lats
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your elbows in! Can also be done with your arms straight, or with two dumbbells (one in each hand).

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Butterfly

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers together slowly and squeeze your chest in the middle. Return until chest muscles are stretched fully. Repeat.

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Cable Crossover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front of the other (for balance). Your front knee should be slightly bent. Bring your hands around and in front of your body in a hugging motion with your elbows slightly bent. You should be pulling down at a slight angle. Focus on using just your chest muscles. When your hands meet directly in front of your midsection, squeeze the muscles and then slowly return to the starting position. Your elbows should stay in the same slightly bent position the whole time. Do not walk out too far in front of the pulley system or bend over too much!

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Close-Grip Barbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player - Video iPod

Tips: Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps.

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Cross Over - With Bands

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Biceps, Shoulders
Equipment: Other
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Secure band around a stationary post (a poll or something of the like), step back enough to begin tension. Stand facing away from post with arms raised to sides, palms forward. Keeping your arms straight, bring them across your chest.

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Decline Barbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight with complete control. Keep your head on the bench and do not arch your back. Can also be done with a close or wide grip, or with DUMBBELLS.

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Decline Dumbbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.

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Decline Dumbbell Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor.

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Dips - Chest Version

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. You can add weight by using a Dip Belt.

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Dumbbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor.

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Dumbbell Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise.

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Eagle Sit-Ups

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG

Tips: Lay down on the floor in front of a power rack. Spread your feet wide, past the posts of the rack. Now, like you're doing a hip adduction exercise, bring your feet inwards to 'catch' the posts of the rack. Now, perform partial/full sit-ups.

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Flat Bench Cable Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Position a flat bench between two cables so that when you are laying on it, your chest will be lined up with the cables. Lay flat on the bench and keep your feet on the ground. Grab each stirrup attachment with a palms up grip. Slightly bend your elbows and keep this bend through the whole movement. (Do not bend more or less!) Squeeze your chest and pull the cables together. Touch them together above your chest. Slowly lower down until your chest muscles feel completely stretched. Repeat. Can also be done on an incline or decline bench, or with dumbbells.

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Front Raise And Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: This is a mixture of the barbell pullover and a front raise on bench. Lie on a flat bench and grab a barbell using a grip about 15 inches apart, Place the bar on your upper thighs and lock your arms. Now raise the weight over your head. This is the first part of the exercise. Now continue the same movement behind your head as far back as possible like the reverse of a pullover. Now return the dumbbell to the starting position again in the same motion.

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Hammer Grip Incline DB Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor . Pull the shoulder blades together to form a solid pressing surface. Use a hammer grip (palms facing each other). Lower the weight evenly to the sides of the chest. Drive the weights in a straight line up to the starting position. Maintain a tight midsection throughout execution. Drive the feet through the floor. Can also be done on a flat bench or decline bench.

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Incline Cable Flye

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is like the flat bench flye, except you are lying on a low incline bench (about 30 degrees). Hold the handles above the top portion of your chest with your arms almost straight. You should keep a slight bend in them. Slowly lower the handles in a wide arc to shoulder level and then return to the starting position along the exact same path. Keep tension on your pecs throughout the movement and squeeze hard at the top.

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Incline Dumbbell Bench With Palms Facing In

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the Incline Dumbbell Press but with your palms facing towards each other at all times. Keep your arms close to your sides.

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Incline Dumbbell Flyes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest.

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Incline Dumbbell Flyes - With A Twist

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Like the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top.

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Incline Dumbbell Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.

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Isometric Chest Squeezes

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Biceps
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Bend your arms and place your hands together in front of your chest. Push both hands against each other and hold for the required number of seconds. Remember to breath throughout the isometric contraction!

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Machine Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is like a normal bench press but using a machine. Follow the directions on the machine that you choose. Be sure to go slow during each rep.

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Neck Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Biceps
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: This is the same as a normal flat bench press, except you bench to the neck instead of to the chest. You start and finish the pressing motion from the neck.

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One Arm Dumbbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is an exercise that you should not attempt with excessively heavy weight, due to the imbalance it can create during execution. With that in mind, the one-arm dumbbell bench is a great tool to promote balance and control because it allows you to strengthen your support muscles, without which you will continue to have rotator pain.

This is like the regular Dumbbell Bench Press but with one arm at a time. Start by lying on a flat bench with one dumbbell in one hand and the other hand at your side, holding the side of the bench.

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One Arm Floor Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips:

• Lay lateral to a power rack or a slightly elevated platform
• Knees should be bent, a tight arch must be placed by the low back causing contracted lats, glutes, and abs
• Grip the bar either with two hands or with the help of a partner out of the rack
• Slowly lower the bar so the elbow touches the floor, take a full pause without releasing tension
• Drive the bar up by pushing the body into the floor and flaring the lats

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One-Arm Flat Bench Dumbbell Flye

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold a dumbbell in one hand and lie on your back on a flat bench with your feet flat on the floor. Grab the bench near your hip with your free hand. Hold the dumbbell out to the side at chest level with your elbow bent and palm facing up. Lift the weight up in a semicircular motion like you were giving a one-arm hug. Make sure your back stays flat on the bench at all times! After the dumbbell has gone past the midline of your body, return slowly to the starting position. Repeat for reps, then switch arms. Start with low weight until you are used to it!

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Push-Ups (Close and Wide Hand Positions)

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the regular Push-Up but with your hands in a close or wide position, to work more of the inner or outer chest.

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Push-Ups With Feet Elevated

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on a stand that is 18 inches high. The higher the stand the greater intensity of the exercise! At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. You can also do this with a weight plate on your back!

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Push-Ups With Feet On An Exercise Ball

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Exercise Ball
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout.

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Pushups

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushup from your knees.

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Smith Machine Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the Barbell Bench Press but with a Smith Machine.

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Smith Machine Incline Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Just like the Barbell Incline Bench Press but with a Smith Machine.

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Straight-Arm Dumbbell Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders, Lats
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Lie on a bench, head at the end, with your fee flat on the floor. Start with your hands flat against the inside plate of the dumbbell at arms' length above chest. Lower dumbbell in semicircular motion behind head as far as possible without pain. Keep your elbows as straight as you can. Return dumbbell to starting position. Can also be done with a barbell.

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Wide Grip Decline Barbell Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: As stated before, hitting the muscle from a different angle is invaluable for muscle growth. As a result, this exercise causes your chest to work through a different range of motion. Use a Barbell instead of a dumbbell for a pullover, and do the exercise on a decline bench. Also, use an extra wide grip on the barbell. As you raise the barbell over your head, try to squeeze the bar as if you are pushing the ends together, because this helps get a maximum contraction.

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Wide-Grip Barbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the Barbell Bench Press but with a grip that is as wide as you can go safely. Keep your head on the bench and do not arch your back. Exhale on the way up.

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Wide-Grip Decline Barbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the Decline Barbell Bench Press but with a wider grip.

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Triceps

TOP

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Bench Dips

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance!

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Cable Incline Pushdown

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Lie on incline an bench facing away from high pulley machine. Grasp cable attachment overhead with an overhand narrow grip. Position elbow to sides, slighty up.

Execution:
Extend arms with elbows stationary. Return until your forearm is close to your upper arm. Repeat.

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Cable Incline Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Grasp cable bar from behind with a narrow overhand grip. Position your elbows overhead.

Execution:
Extend your forearm overhead. Lower and repeat.

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Cable Lying Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie on a bench and grasp a short bar with a narrow overhand grip. With your arms extended, position the bar over your forehead. Lower the bar by bending the elbow. Go down to your forehead. Do not move your elbows! They should stay in the same place at all times. Extend the arm back to the starting position. Repeat.

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Cable One Arm Tricep Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your upper arm and elbow are locked in to the side of your body and your upper arm and forearm form a right angle. Feeling the contraction in your triceps, pull the stirrup handle down to your side until your arm is straight. Squeeze and then slowly return the handle to the starting position. Finish your desired number of reps, then switch arms.

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Cable Rope Overhead Tricep Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat. Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up. You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope.

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Close-Grip Bench Press

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: Lie on a flat bench. Hold a barbell with both hands with a close grip, about 8 - 12 inches apart. Keeping your arms close to your sides, lower the bar until it is touches your chest, approximately 1 inch below your nipples. Return to starting position, concentrating on using your triceps to push.

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Decline Close Grip Bench To Skull Crusher

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG

Tips: The ULTIMATE triceps exercise. It combines the explosive power of the close grip bench press with the unmatched stretch and concentration when doing skull crushers. Form is extremely important, stress on the eccentric (lowering) portion of the movement and contract at the top of the movement. Start with a bench press from the lower chest, then as you lockout, contract and begin lowering for the eccentric portion of the skull crusher. Now raise the barbell again and do the eccentric portion of the bench.

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Decline Dumbbell Tricep Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Position yourself face up on an incline bench. With a dumbbell in each hand, extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms. Reverse this action to return to the starting position, keeping your elbows stabilized (motionless) throughout the exercise.

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Decline EZ Bar Tricep Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Position yourself face up on an incline bench. Using an EZ bar, extend your arms until they are perpendicular to your torso. From this position, relax your triceps until your biceps make contact with your forearms. Reverse this action to return to the starting position, keeping your elbows stabilized (motionless) throughout the exercise.

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Dip Machine

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Shoulders
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use.

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Dips - Triceps Version

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. To work the triceps, keep your body STRAIGHT up and down and do not lean over. Leaning over would work more of the lower chest. You can add weight by using a Dip Belt.

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Dumbbell One Arm Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Position the dumbbell behind your neck with your elbow positioned upward.

Execution:
Extend your arm until straight. Return and repeat. Continue with opposite arm.

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Incline Barbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold a barbell with hands a little closer together than shoulder width. Lie on a incline bench and position your head at the top. Press bar overhead to arm's length. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Keep your upper arms close to your head. Return to the starting position. Can also be done with straight bar, 2 dumbbells, seated or standing or with 2 dumbbells and your palms facing in.

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JM Press

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: Start in the bench press position but with a grip that is used is a close to medium grip (thumb distance from the smooth part of the bar). Keep your elbows tucked in to minimize shoulder involvement/rotation and lower the bar in a straight line to an inch or 2 above your neck. Press/extend it back up to complete a rep.

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Kneeling Cable Concentration Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold a stirrup handle attachment that is connected to a high pulley with your right hand. Kneel on your left knee with your left side toward the machine. Keep your right knee bent and your upper thigh parallel to the floor. Keep your right elbow and upper arm against your inner thigh at all time. Extend your arm down in a semicircular motion until arm is vertical and your elbow is locked. Return slowly to the starting position.

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Kneeling Cable Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Place a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms down. Face away from the machine and kneel. Place your head and front of your upper arms on the bench. Keeping your upper arms close to your head at all times! Start with your forearms and biceps touching. Press the bar out in a semicircular motion until elbows are locked and your arms are parallel to the floor. Return slowly to the starting position.

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Low Cable Tricep Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Position yourself face up on the bench of a seated row station. Your head should be towards the attachment. Using a tricep rope, grab the outside of the rope ends with your palms facing in. Start with your elbows bent at a 90 degree angle and your upper arms vertical. Extend your lower arms until they are vertical WITHOUT moving your elbows from the starting position. Squeeze your triceps, then slowly return to the starting position.

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Lying Close-Grip Barbell Triceps Extension Behind Head

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to the floor with your lower arms vertical to the floor. Push bar up in a semicircular motion until lower arms are also parallel to the floor. Return to starting position slowly. NEVER move your elbows or upper arms!

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Lying Close-Grip Barbell Triceps Press To Chin

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Lie on your back on a flat bench with your head off the end. Hold a barbell or EZ Curl bar with hands about 6 inches apart. Press bar to your arm's length above your shoulders. Lower bar in a semicircular motion to chin, bending arms at your elbows, keeping your upper arms vertical. Return to starting position. Never move your elbows!

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Lying Dumbbell Tricep Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head. Do not let your elbows flare outward. Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Repeat.

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Lying Tricep Extensions Across Face

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG

Tips: Perform this exercise just like a lying tricep extension, except lower the weight across your face. This changes the muscle recruitment. A word of caution, however. No matter how much weight you are using, be extremely careful, as you are lowering the weight over the face. This is NOT the exercise to mess up and drop a dumbbell. This is especially true with heavy weights or when going to failure.

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Lying Triceps Press

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.

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Lying-Supine Two-Arm Dumbbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Like on your back on a flat bench with two dumbbells at arm's length above your shoulders. Lower dumbbells in a semicircular motion, bending arms at your elbows, keeping upper arms vertical until forearms touch your biceps. Return to starting position. Can also be done on the floor, seated or standing, or with a barbell.

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Old School Reverse Extensions

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG

Tips: It's a great angle to hit the triceps hard and induce muscle growth, lie down on a bench and grab a barbell with an underhand grip. Keep your upper arms in a straight line with your body as opposed to perpendicular as in skull crushers. Lower and raise the weight.

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One Arm Pronated Dumbbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular to the floor. The palm of your hand that is holding the dumbbell should be facing toward your feet. The other hand should be positioned on the bicep of the arm holding the dumbbell for support. If your are holding the dumbbell in your right arm you should inhale and slowly lower the dumbbell to your left shoulder. It is important to lower the dumbbell exactly to this point on your shoulder because this ensures the proper flexion angle of your elbow joint! Your elbow is the only area where movement should be occuring. Don't let your upper arm move around during the exercise!

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One Arm Supinated Dumbbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Lying on a flat bench grip a dumbell with a supinated grip(underhand). Hold the dumbell overhead with your arm straight. You can support your arm if you need to with your other arm by holding on near your elbow. Bend your elbow and lower the dumbbell toward the top/side of your head. Keep your palm facing down towrd the floor. Extend your elbow by contracting your tricep to return to your starting position.

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Pushups - Close Tricep Position

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushups from your knees instead of from your toes!

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Reverse Grip Tricep Pushdown

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: This exercise is performed from a high cable attachment, using either a bar (pictured) or a triceps rope. Grasp the handle with a supinated (palms up) grip and pull yourself into position using your lats to extend your shoulders until your elbows are against your sides. From here, fully flex and extend your elbows while keeping your elbows to your sides. With heavier weights, it will become necessary to lean forward somewhat, athletes will also tend to place one foot ahead of the other to stabilize their position. Note: With all triceps exercises, keep the back of the wrists flat.

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Reverse Triceps Bench Press

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Lie on a flat bench, with the barbell at arm's length above shoulders with a reverse grip and hands about 16 inches apart. Lower bar until it touches about 1 inch below nipples. Press bar back to starting position. Keep elbows in close to your sides at all times. Can also be done on a Smith machine.

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Seated Bent-Over One-Arm Dumbbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold dumbbell in your right hand with your palm facing in. Sit at the end of a bench with your feet flat on the floor. Draw right upper arm to your side, keeping your lower arm vertical. Press dumbbell back in a semicircular motion until entire arm is parallel to the floor. Squeeze tricep at the top. Lower slowly to the starting position. Your elbow or upper arm should NEVER move!

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Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold dumbbells with your palms in. Sit at the end of a flat bench with your feet flat on the floor. Bend over as far as possible. Pull upper arms up to your sides, keep your lower arm vertical. Press dumbbells back in a semicircular motion until entire arm is parallel to the floor. Squeeze your triceps at the top. Never move your elbows or upper arms! You can do this with one arm at a time as well.

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Seated Overhead Barbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Sit at the end of a flat bench with your feet firmly on the floor and your back straight. Raise bar overhead to arm's length. Lower bar behind your head in a semicircular motion until your forearms touch your biceps. Return to starting position. Your elbows and upper arms should NEVER move. Can also be done standing.

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Seated Triceps Press

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head.

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Smith Machine Close-Grip Bench Press

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest, Shoulders
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the Barbell Close-Grip Bench Press but with a Smith Machine.

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Standing Bent-Over One-Arm Dumbbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Hold dumbbell in your right hand with your palm in. Bend over until upper body is parallel to the floor. Pull your right upper arm to your side and keep your lower arm vertical. Press dumbbell back in a semicircular motion until entire arm is parallel to the floor. Return to starting position. Switch arms after a full set. NEVER move your elbow or upper arm! Can also be done with two arms at a time.

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Standing Bent-Over Two-Arm Dumbbell Tricep Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Hold two dumbbells, palms facing in. Bend over until your upper body is parallel to the floor. Pull your upper arms up to your sides but keep your lower arms vertical. Press dumbbells back in a semicircular motion until entire arm is parallel to the floor. Squeeze triceps at the top. Return to starting position. Your elbows and upper arms should NEVER move. Can also be done with one dumbbell at a time.

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Standing Dumbbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold a dumbbell with both hands at the end, raise over to arm's length. Stand straight up, with your head up and your feet about 16 inches apart. Your palms should be facing up and gripping the dumbbell around the top plate. Keep your arms close to your head and your elbows in the SAME place during the entire movement. Lower dumbbell in a semicircular motion behind your head until your forearms touch your biceps. Return to starting position.

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Standing Low-Pulley One-Arm Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold a stirrup handle that is attached to a low pulley with your left hand and turn away from the machine. Raise your left hand directly over your left shoulder to arm's length. Keep your upper arm completely vertical. Put your right hand on your left elbow to help keep it steady. Bend your left arm at your elbow in a semicircular motion until your forearm touches your biceps. Press up to the starting position. Keep your elbow close to your head and do not move it! Finish set and then repeat with your other arm.

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Standing One-Arm Dumbbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold dumbbell in right hand and raise overhead to arm's length. Stand straight up, with your head up and feet at shoulder width. Keep upper arm close to your head. Lower dumbbell in a semicircular motion behind head until forearm touches your bicep. Return to starting position and repeat for your other arm after you finish this set. Your elbow and upper arm should NOT move at all. Can also be done with both arms on one heavier dumbbell or with a barbell.

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Standing Overhead Barbell Triceps Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Hold barbell or EZ Curl bar with hands about 6 to 8 inches apart. Raise bar overhead to arm's length. Lower bar in a semicircular motion behind head until your forearms touch your biceps. Keep your upper arms close to your head. Do not move your elbows! Return to starting position. Can also be done seated.

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Standing Towel Tricep Extension

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Hold one end of a towel or rope with both hands. Stand straight up with your head up and feet at shoulder width. Lower your forearms down until they touch your biceps. Then raise your arms overhead while keeping your elbows and upper arms in and next to your head. They should not move during the whole exercise! Have a training partner hold the other end of the towel for resistance. Lower back to starting position slowly while partner resists.

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Tate Press

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lay on a flat bench with a dumbbell in each hand. Start with the dumbbells on your chest, next to each other. Make sure your elbows are straight out from your body and your palms are facing towards your legs. Without moving your upper arm or elbows at all, extend your arm until it is straight. Go slow on the way up, then slowly lower the dumbbells down to your chest. Do not rest the dumbbells on your chest at the end of each rep.

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Tricep Dumbbell Kickback

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move... NOT your elbow! Look straight ahead at all times.

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Triceps Pushdown

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight. Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up.

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Triceps Pushdown - Rope Attachment

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the Triceps Pushdown except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps.

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Triceps Pushdown - V-Bar Attachment

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Just like the Triceps Pushdown with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment.

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Weighted Ball Side Bend

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Exercise Ball
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Lie on an exercise ball on side of torso, waist, and hip. Position your legs outward with your feet on the floor or against the floor board. Hold the weight behind or above head.

Execution:
Raise side of torso up by lateral flexing waist. Lower your torso back on the ball and repeat. Position your other side on ball and repeat with opposite side.

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Weighted Bench Dip

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Place the weight on your lap. Place your hands on the edge of a bench, feet on adjacent bench.

Execution:
Lower body until full stretch or rear end touches floor. Raise your body and repeat.

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Biceps

TOP

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Alternate Hammer Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same at the Hammer Curl but you alternate arms. Do one arm, then do the other, then back to the other arm again.

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Alternate Incline Dumbbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Just like the Incline Dumbbell Curl but you only do one arm at a time. Do one arm, then the other. Each set of two raises counts as one rep.

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Barbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight.

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Barbell Curls Lying Against An Incline

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG

Tips: This exercise is essentially the same movement as a preacher curl, where arms are exercised in front of the body. But the main difference here is that your body is supported; the use of momentum or "cheating" is minimized. This exercise will really shock the long head of the bicep, as well the brachialis. You'll notice it allows for a very complete, full range of motion compared to other curl movements as well. To do this exercise, lie against an incline bench, with your arms hanging down in a horizontal line. Hold onto a barbell, and without moving your arms out of this horizontal plane, curl the weight up as high as you can. Like preacher curls, the bottom of the movement is where most force is placed upon the muscle, so don't skimp on going down all the way if you want the maximum benefit.

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Cable Hammer Curls - Rope Attachment

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEEP them there during the entire movement. Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. Slowly return to the starting position and repeat.

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Cable Preacher Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly on the bench pad. Do not let your elbows or upper arms move! Pull the weight up towards your shoulders and squeeze at the top. Do not rock your body... go slowly. Lower the weight to the starting position and start.

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Chin-Up

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms, Lats
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats.

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Close-Grip EZ Bar Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is like the normal EZ Bar Bicep Curl, but with a closer grip which works the outer part of the biceps more. Grab a cambered EZ Curl bar and hold it on the innermost ridges. Your two hands together should be in the shape of a big V. While standing, hold the bar at arm's length in front of you. Curl the bar up while keeping your elbows in the same place. Do not swing! Contract your biceps as far as you can go, then slowly return to the starting position.

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Close-Grip Standing Barbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Works more of the outer biceps. Hold barbell with both hands, palms up and about 12 inches apart. Stand straight up with your head up and feet about shoulder width. Curl bar up in a semicircular motion until forearms touch your biceps. Keep your upper arms and elbow close your sides and do NOT move them during the entire lift. Do NOT swing or use momentum to lift the weight. Can also be done with a medium or wide grip.

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Concentration Curls

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.

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Cross Body Hammer Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Grab a dumbbell in each hand and put your hands down at your side with your palms facing in. Keep your palms facing in and without twisting your arm, curl the dumbbell up towards your opposite shoulder. Touch the top of the dumbbell to your shoulder and then slowly lower the dumbbell along the same path. Repeat for the opposite arm.

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Drag Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: The late Vince Gironda, the ?Iron Guru.? used to force everyone at his old gym in Studio City to try these if larger biceps were a stated goal. To perform drag curls, keep the elbows in back of you rather than pinned at your side. Using an overhand grip, curl the bar up and at the same time keep it in contact with your torso. In effect, you are dragging it up. Be sure not to let the elbows or shoulders rise up or this can turn into a half-ass upright row real fast. You won't need much weight to make your brachialis burn and ache like there are lumps of liquid fire buried within your outer biceps.

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Dumbbell Alternate Bicep Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Just like the Dumbbell Bicep Curl except you alternate each hand, curling one dumbbell at a time.

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Dumbbell Bicep Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time.

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Dumbbell Prone Incline Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Lie prone on an incline bench with your shoulders near top of incline. Your knees can rest on the seat or legs can be straddled to the sides. From an elevated platform or partner, grasp the dumbbell and position your palms forward.

Execution:
Raise the dumbbells until your arms are flexed. Lower the dumbbells until your arms are fully extended. Repeat.

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EZ-Bar Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards.

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Flexor Incline Dumbbell Curls

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG

Tips: These are designed to keep the stress completely on the bicep. Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them. This is extremely effective at isolating the biceps

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Hammer Curls

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.

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High Cable Curls

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Triceps
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: It's great to be able to hit the muscle from more than one angle using different positions; this encourages quick shock growth from the muscle. In this exercise, lie on a bench under one of the cables and set it on the highest. Now hold the cable and curl your hand. This also can be done with both grips.

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Incline Dumbbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level, while turning your wrist so that your thumb is on the outside. Squeeze your bicep at the top and then slowly lower the weight back down. You can also do this standing or by doing one arm at a time.

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Incline Inner Biceps Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Lie back on an incline bench and hold dumbells at arm's length, palms in. Curl dumbbells up and out, keeping forearms in line with your outer deltoids. Lower dumbbells using the same path. You can also do this standing or seated.

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Lying Cable Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Grab a short cable bar that is attached to the low pulley with both hands, using an underhand grip. Lie flat on your back in front of the weight stack with your feet flat against the frame of the pulley machine. Your legs should be straight. Rest the bar on your thighs and slightly bend your arms. Without moving your elbows, curl the bar up slowly toward your chest. Squeeze the biceps for a second and then slowly return to the starting position. Don't bend your knees or lift your head off of the ground!

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Lying Close-Grip Bar Curl On High Pulley

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Place a flat bench in front of a high pulley or lat pulldown machine. Hold bar with both hands, palms down, about 8 inches apart. Lie on your back with your head over the end of the bench. Extend arms straight about your shoulders. Curl bar down in a semicircular motion until it touches chin. Keep upper arms vertical at all times. Return to starting position using the same path. You can also curl down to above your head, rather than to your chin.

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Lying High Bench Barbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: The model above is doing this on a regular bench. To get a full range of motion, do it on a high bench if possible. Lie face forward on a tall flat bench. Have upper body down to upper pectorals over end of bench. Hold barbell with both hands, palms up, and about 12 inches apart. Curl bar up in a semicircular motion until forearms touch your biceps. Keep upper arms vertical to the floor. Return to starting position using the same path. Can also be done with a straight barbell.

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Lying Supine Dumbbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Lie on a flat bench and start with the dumbbells as far down towards the floor as you can go. You may be flexible enough to go further down than the model above. Start with your palms facing in, then curl the dumbbells up, twisting your palms as they come up so your little finger is towards your body. Go down SLOWLY.

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Machine Preacher Curls

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the machine that you choose.

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One Arm Dumbbell Preacher Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Using a preacher bench, hold one dumbbell in your right arm with your palm up. Support your arm and elbow against the pad and do not move them during the lift. Curl dumbbell up until the forearm touches the bicep. Lower to starting position using the same path. Finish set and switch arms. Can also be done with 2-arms or a regular barbell.

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Overhead Cable Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Attach the stirrup attachment to two overhead cable pulleys. Stand between them and grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a "T" and put your hands at about the same height as your head. With your elbows staying in the same place, curl your hands toward your shoulders. Your elbows should not go up or down, and they should not go forward! Squeeze for a moment and return to the starting position.

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Preacher Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're hunched over the pad. Grasp the bar using a shoulder width grip. Curl the bar upward in an arc. As you begin, be careful not to swing or rock to get it moving. The goal is to make the exercise hard on the biceps. Curl the bar towards your chin, but keep in mind that the resistance is greater at the beginning of the rep. Go down SLOWLY and work the muscle on the way down as well. Can also be done with two dumbbells or one arm at a time.

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Preacher Hammer Dumbbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Position yourself on a preacher bench. Hold two dumbbells in your hands with your palms facing each other. Make sure your elbows and upper arms stay on the bench at all times! Lower the dumbbells to the bottom position where your arms are straight. Curl up while keeping your palms facing in. Go up as far as you can or until your forearms touch your biceps. Return slowly to the starting position, repeat. You can also do this with one arm at a time or alternating.

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Reverse Plate Curls

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Other
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Grasp a weight plate with a reverse grip. Your hands should be in an 11:00 o'clock and a 1:00 o'clock position on the plate. Curl the weight up and slowly return. This exercise works on grip strength as well as the biceps and forearms!

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Seated Close-Grip Concentration Barbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Place barbell on the floor near the end of a bench. Sit at the end of the bench with your feet about 24 inches apart. Bend forward at the waist, hold bar with both hands, palms up, about 6 inches apart. Rest elbows on your inner thighs about 4 inches up from your knees. Curl bar up in a semicircular motion until your forearms touch your biceps. Go down using the same path. Do not move your torso or upper arms during the lift!

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Seated Dumbbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your wrists once they pass your thighs. Squeeze your biceps at the top, then slowly lower the weight. Do not swing! Can also be done standing. The seated position helps prevent bad form.

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Seated Dumbbell Inner-Bicep Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works the inner biceps. Sit at the end of a bench with your feet firmly on the floor. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells out and up, turning palms out as you lift, keeping your forearms in line with outer deltoids. Lower the dumbbells to starting position using same path. Can also be done standing.

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Spider Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Millions of trainers rep away on the sloped side of preacher benches all over the world, not knowing that a better exercise is just 180 degrees away. By turning the pad around and performing spider curls on the straight-edged side of the bench, you get almost twice the range of motion. Spider curls allow you to lower the bar all the way to the bottom of the movement, giving you a stretch that will equate to more productive reps. Seeing as just about everyone wants bigger biceps, spider curls deserve to bump preacher curls off the list of ?mandatory? arm exercises.

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Standing Bicep Cable Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircular motion until your forearms touch your biceps. Keep your upper arms close to your sides and your elbows in the SAME place. Slowly return to the starting position.

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Standing Inner-Biceps Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Stand straight up and keep your feet at shoulder width. With two dumbbells, start with your arms straight down at your sides with your palms facing in. Curl dumbbells up and out, rotating your wrists to a palms up position. Your forearms should stay in line with your outer delts. Lower dumbbells slowly using the same path.

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Standing One-Arm Cable Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold the right stirrup handle that is attached to a low pulley with your right hand. Stand far enough from the machine so the weight is supported with your arm at the side. Curl the handle up, turning your palm up when it clears your thigh. Curl until your biceps touch your forearms. Keep your upper arm close to your side at all times. Slowly return to the starting position, turning your palm inwards when nearing your thigh. Repeat with your right arm.

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Standing One-Arm Dumbbell Curl Over Incline Bench

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Good if you don't have a preacher curl bench! Stand behind an incline bench. Hold dumbbell in one hand, palm up with your upper arm and elbow on the bench. Curl dumbbell up using a semicircular motion until your forearm touches your bicep. Return to the starting position using the same path. Keep your elbow on the bench at all times! Next, do your other arm.

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Two Arm Dumbbell Preacher Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit a preacher bench with two dumbbells. Rest your arms and elbow on the slanted pad. Curl dumbbells up in a semicircular motion until forearms touch the biceps. Return to starting position using same path. Keep your elbows on the pad at all times! Can also be done with a barbell, EZ-Curl bar or with one arm at a time.

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Wide Grip Standing Barbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand with your feet shoulder width apart and your back straight and head up. Grab a barbell and grip it as wide as you can comfortably go. Curl bar up in a semicircular motion until forearms touch your biceps. Keep your upper arms and elbows at your sides and do not move them during the entire lift. Do NOT swing! Can also be done with close or medium grip.

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Zottman Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the top, rotate your wrists so that your palm faces almost straight down. Your thumb will be a little higher than your pinky. Go back to the starting position and repeat. You can also do these one arm at a time alternately or over a preacher bench.

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Zottman Preacher Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold one dumbbell and position your upper arm on a preacher bench. Turn your palm up and curl the dumbbell up toward your shoulder. Keep your upper arm flat against the bench at all time! When you reach the top, rotate your wrist so that your palm faces almost straight down. Your thumb will be a little higher than your pinky. Go back to the starting position and repeat. You can also do these standing up.

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Forearms

TOP

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Cable Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Sit and grasp a cable bar with a narrow to shoulder width underhand grip. Rest forearms on thighs with wrists just beyond knees.

Execution:
Allow the cable bar to roll out of the palms down to the fingers. Grip cable bar back up and flex wrists. Lower and repeat.

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Dumbbell Lying Pronation

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Lie on a bench or mat. Place a pad or firm pillow on the side of your waist. With hand of upper arm, grasp unilaterally loaded dumbbell; weight placed on side with thumb. Bend your elbow approximately 90-degrees and place forearm on pad or firm pillow on side so elbow is propped up. Position thumb downward (supination).

Execution:
Rotate dumbbell so thumb turns upward (pronated). Return and Repeat.

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Dumbbell Lying Supination

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Grasp a unilaterally loaded dumbbell with weight placed on side with pinkie finger. Lay on bench on side with weight, position arm with ""half dumbbell"" on bench. Bend elbow approximately 90-degrees. Keep bent elbow tucked under body. Position thumb up (pronated).

Execution:
Rotate dumbbell so thumb turns downward (supinated). Return and Repeat.

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Palms-Down Dumbbell Wrist Curl Over A Bench

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms down. Place forearms flat on the bench with the back of your wrists on the edge of the bench. Lower dumbbells as far as possible, keeping a tight grip. Curl dumbbells up as high as possible. Do not let your forearms move! Can also be done with a barbell.

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Palms-Down Wrist Curl Over A Bench

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Place a barbell beside a flat bench and the kneel on the other side of the bench. Hold the bar palms down with your hands about 16 inches apart. Place your forearms flat on the bench and put the back of your wrists on the edge of the bench. Lower bar as far as possible, then curl bar up as high as possible. Do not move your forearms! Can also be done with two dumbbells.

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Palms-Up Barbell Wrist Curl Over A Bench

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Place a barbell beside a flat bench and the kneel on the other side of the bench. Hold the bar palms up with your hands about 16 inches apart. Place your forearms flat on the bench and put the back of your wrists on the edge of the bench. Lower bar as far as possible, then curl bar up as high as possible. Do not move your forearms! Can also be done with two dumbbells.

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Palms-Up Dumbbell Wrist Curl Over A Bench

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. Hold dumbbells with your palms up. Place forearms flat on the bench with the back of your wrists on the edge of the bench. Lower dumbbells as far as possible, keeping a tight grip. Curl dumbbells up as high as possible. Do not let your forearms move! Can also be done with a barbell.

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Plate Pinch

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: The simplest way to train your pinch grip is to grab two wide-rimmed plates and put them together with the smooth sides facing outward. Now, put your thumb on one side, fingers on the other, and lift! The mark of a man with an excellent pinch grip is to be able to do this feat of strength with two, 45lb wide-rimmed plates. I assure you, it's much more difficult than it sounds. You can also try this using four, 10lb plates. Just try to hold them as long as possible.

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Reverse Barbell Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: Biceps
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Grasp bar with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. When the elbow is fully flexed, the elbow should only travel forward a few inches allowing the forearm to be no more than perpendicular to the floor to allow for a relative release of tension in the muscles between repetitions.

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Reverse Barbell Preacher Curls

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: Biceps
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit on preacher bench placing back of arms on pad. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grasp curl bar with shoulder width overhand grip. Raise the bar until forearms are perpendicular to floor with the back of the upper arm remaining on the pad. Lower the barbell until arm is fully extended. Repeat.

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Reverse Cable Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: Biceps
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. Do not move your elbows during the exercise!

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Seated Dumbbell Palms-Down Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Works the outer arm part of the forearms. Hold dumbbells and sit at the end of a flat bench with your feet flat on the floor and about 20 inches apart. Lean foreward and lay your forearms on your upper thighs, palms down. Place your wrists over your knees. Lower dumbbells as far as possible keeping a tight grip. Curl dumbbells up as high as possible without moving your forearms. Can also be done with palms-up or with a barbell.

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Seated Dumbbell Palms-Up Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Works the inner arm side of your forearms. Hold two dumbbells and sit at the end of a flat bench with your feet on the floor about 20 inches apart. Lean foreward and place forearms on upper thighs, palms up. Place the back of your wrists over your knees. Lower dumbbells as far as possible keeping a tight grip. Curl dumbbell up as high as possible. Do not let forearms move at all. Can also be done with a barbell or cable.

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Seated One-Arm Dumbbell Palms-Down Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Works your outer forearm. Hold a dumbbell in your right hand and sit on a flat bench with your feet flat on the floor, about 20 inches apart. Lean foreward and place your right forearm on your upper right thigh with your palm down. Place back of wrist on your knee. Lower dumbbell as far as possible, keeping a tight grip. Curl dumbbell as high as possible. Do not let your forearm move! Switch arms when done with one set. Can also be done with two arms at a time, one on each knee.

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Seated One-Arm Dumbbell Palms-Up Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Works your inner forearms. Hold a dumbbell in your right hand and sit on a flat bench with your feet flat on the floor, about 20 inches apart. Lean foreward and place your right forearm on your upper right thigh with your palm up. Place back of wrist on your knee. Lower dumbbell as far as possible, keeping a tight grip. Curl dumbbell as high as possible. Do not let your forearm move! Switch arms when done with one set. Can also be done with two arms at a time, one on each knee.

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Seated Palm-Up Barbell Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Hold a barbell with both hands and your palms facing up. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean foreward and place your forearms on your upper arms and the back of your wrists over your knees. Lower bar as far as possible, keeping a tight grip. Curl bar up as high as possible. Do not let your forearms move! Can also be done with two dumbbells.

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Seated Palms-Down Barbell Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Hold a barbell with both hands and your palms facing down. Your hands should be about 16 inches apart. Sit at the end of a bench with your feet flat on the floor and about 20 inches apart. Lean foreward and place your forearms on your upper arms and the back of your wrists over your knees. Lower bar as far as possible, keeping a tight grip. Curl bar up as high as possible. Do not let your forearms move! Can also be done with two dumbbells.

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Seated Two-Arm Palms-Up Low-Pully Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Put a bench in front of low pulley. Move the bench far enough away to support the weight stack. Hold handle with both hands, palms up. Step back and sit on the bench with your feet about 16 inches apart firmly on the floor. Lean foreward and place forearms on upper thighs with the back of your wrists over your knees. Lower handle as far as possible, keeping a tight grip. Curl handle up as high as possible. Do not let your forearms move!

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Standing Dumbbell Reverse Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: Biceps
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: After gripping the dumbbells firmly with a pronated (palms down) grip, the lifter stands erect, with each elbow pressed firmly to the side of his or her body. Without moving at the shoulders, and with each elbow locked firmly in place, the lifter flexes the arms at the elbow, raising the dumbbells in upward arc until both arms are completely flexed. The dumbbells are then lowered through the same path, and this movement is repeated for the desired number of repetitions. This exercise may also be performed one arm at a time, or in alternating fashion.

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Standing Olympic Plate Hand Squeeze

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Hold a weight plate by the ridge in each hand. Stand straight up, with the plates at arm's length at sides of thighs with your palms in. Lower plates unti fingers are nearly extended but can still hold weights. Close hands, raising the plates a few inches. Continue raising and lowering the weights until your grip gives out. You can do both hands at the same time, alternate, or do one hand at a time.

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Standing Palms-Up Barbell Behind The Back Wrist Curl

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Hold a barbell behind your buttocks at arm's length, with your palms facing backwards and your hands about 20 inches apart. Curl your hands up as high as possible. Keep your arms straight. Lower bar back to starting position.

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Wrist Circles

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Slowly moveyour hand drawing a circle with you finger tips.

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Wrist Roller

Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Tips: Hold a wrist roller device straight in front of you, with your arms completely straight and parallel to the floor. Rotate one wrist at a time in order to roll the rope around the roller. Go until the weight is all the way up to the top. Return the weight to the starting position and start again. Don't move your arms from the starting position.

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Abs

TOP

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Ab Crunch Machine

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and concentrate on using your abs to push the weight while relaxing your legs and feet.

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Ab Roller

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Using the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Pause and pull yourself back to the starting position. Repeat for the desired number of reps. Go slow and do not touch the ground!

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Air Bike

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don't just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.

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Alternate Heel Touchers

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you've completed 1 repetition. Lie down on the floor. Bend your knees and keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep!

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Barbell Ab Rollout

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Lower Back, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: The elbows are to be locked and kept in a vertical line with the shoulders. Many ab wheel commercials show the user with their arms extended out but it is felt by some that this puts unnecessary stress on the shoulders and lower back. Keep the body locked in a straight position with no back "sag" when in the bottom position. All movement in this exercise is initiated by the hips, not the arms/lats. The emphasis should be on raising the butt as high as possible in a "piking" motion when in the upright part of the movement.

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Barbell Ab Rollout - On Knees

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Lower Back, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Start on your knees with your hands about shoulder width apart on a barbell that is positioned in front of you. Slowly roll the barbell forward as far as you can comfortably go. Keep the body locked in a straight position with no back "sag" when in the bottom position. Do not touch your chest or any part of your upper body to the ground. Slowly pull yourself back up using the same motion but in reverse. Repeat. Can also be done with an ab wheel or on your toes.

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Barbell Side Bend

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works your obliques. Stand straight up with your feet shoulder width apart. Place a light barbell on your shoulders. Keep your back straight and your head up. Bend to the right as far as possible then bend to the left as far as possible. Bend at your waist only, not at your hips or knees. You can also do this seated, or with dumbbells in your hands.

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Bent-Knee Hip Raise

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is like the Reverse Crunch but with a longer range of motion. Outstretch your hands to your sides with your knees bent at a 60 degree angle and your feet just off the floor. Using your lower abs, roll your pelvis backward to raise your hips off of the floor. Your knees will be over your chest. Squeeze your abs and then return to the starting position slowly. You can straighten your legs to make it harder or wear ankle weights.

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Butt-Ups

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Begin a pushup position but with your elbows on the ground and resting on your forearms. Your elbows 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 so you end up in a high bridge position. Lower back down slowly to your starting position. Repeat. Don't let your back sag downwards.

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Cable Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the waist so the elbows travel toward the middle of the thighs. Return and repeat.

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Cable Seated Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Seat with back support away from a medium high pulley. Grasp the cable rope attachment with both hands and place securely over the both shoulders. Allow the weight to hyperextend the lower back slightly.

Execution:
With the hips stationary, flex the waist so the elbows travel toward the hips. Return and repeat.

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Cross-Body Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Do one side for all your reps, then switch to the other side. Try to bring your shoulder up towards your knee rather than just your elbow.

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Crunch - Hands Overhead

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: This variation makes it tougher than regular crunches. Lie on the floor with your knees bent. Keep your feet flat on the floor. Stretch your arms overhead and cross your palms. Curl your upper body forward and bring your shoulder blades just off the floor. Keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position! Slowly lower down after squeezing your abs tight!

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Crunch - Legs On Exercise Ball

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Exercise Ball
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

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Crunches

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: 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. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

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Decline Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your hands on each side of your head, over your heads. Don't lock your fingers! Raise your body slowly while you contract your abs. Crunch up until your elbows are on either side of your thighs. Hold and flex your abs, then slowly lower your body back to the starting position. Don't lower your body all the way down the to bench! If you can, hold a weight plate across your chest for added resistance.

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Decline Oblique Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Position yourself on a decline bench with your feet locked in. Your upper body should be raised off the bench. Cup your right hand over your right ear, and place your left hand on your thigh. Raise your upper body slowly while turning your torso to the left. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue crunching up until your right elbow touches your left knee. Lower your body slowly back down to the starting position. After completing one set on the right, switch to your left side. TIP: Focus on really twisting your torso and feeling the contraction when you are in the UP position.

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Decline Reverse Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold them there. Keep your knees and feet together. Slowly contract your abs, focusing on bring your pelvis up and in towards your chest Let your abs do the work! Slowly lower your pelvis to the starting position, keeping constant tension on the abs. Don't arch your back inwards while you are at the down position!

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Dumbbell Side Bend

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works the obliques. Stand straight up with your feet at shoulder width. Hold a dumbbell in your right hand with your palms in. Place your left hand on your waist. Keep your back straight. Bend to the right as far as you can, then bend to the left as far as possible. After finishing your desired reps, change the weight to your other hand and repeat. Bend at your waist only, not at your hips or knees! Can also be done with a barbell on your shoulders.

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Exercise Ball Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Exercise Ball
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don't use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty.

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Exercise Ball Pull-In

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Exercise Ball
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works more of the lower abs. Start in a push-up position and place your lower shins on top of the exercise ball. While keeping your back completely straight, pull your knees in towards your chest, allowing the ball to roll forward under your ankles. Squeeze your abs and then straighten your legs, rolling the ball back to the starting position.

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Flat Bench Leg Pull-In

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works your lower abs. Lie on a flat bench with your legs off the end. Place your hands under your butt with your palms down. Put your legs straight out. Bend your knees, pulling your upper thighs into your midsection. Return to the starting position. You can hold a dumbbell between your legs to make it harder.

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Flat Bench Lying Leg Raise

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works your lower abs. Place a light weight between your feet if you can. Lie flat on a bench with your legs off the end. Place your hands under your butt with your palms down. Keep your legs as straight as possible and your knees locked. Raise your legs as high as possible. Lower legs back down as far as they can go.

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Frog Sit-Ups

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG

Tips: This exercise was 'invented' by Vince Gironda. First, sit on the floor with the soles of your feet touching each other. Next, lay down on the floor and TRY and push both soles to as near the crotch as possible. Your upper thighs should optimally be very close to the floor. Picture a diamond shape that's formed when you're in this position. Now, with your hands crossed and touching opposite shoulders or lightly touching your ears, exhale firmly through pursed lips and flatten your lower back to the floor while curling the torso upwards. (Like the first 1/4 movement of a sit up.) Hold at the top position for a two count, if you wish. Slowly lower to the floor or mat, relax the abdomen completely and then repeat.

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Gorilla Chin/Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Biceps, Lats
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hang from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart with an underhand grip. Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your note will be at the bar and your knees will be pulled up to your chest. Slowly reverse the movement and return to the starting position. You can also do this with a dumbbell or medicine ball between your feet or with a weight attached to a dip belt around your waist. When you have mastered this, try hanging from only one arm and grasp your wrist with your free hand. This works more of your obliques.

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Hanging Knee Raise To The Side

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works the obliques and lower abs. Hang from a pull-up bar with your legs and feet together. Slowly lift your knees to one side as high as you can. Do this by curling your spine from the bottom up, not simply lifting your knees. Squeeze your lower abs and obliques at the to of the movement, then slowly lower. Repeat and alternate sides. Do not SWING your legs up.

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Hanging Leg Raise

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist. Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up. Return to the starting position. Repeat. You can place weight between your ankles for added resistance. You can also raise your knees to one side of your body to work the obliques.

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Hanging Pike

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hang from a bar with your palms facing forward. You can use straps if needed to help with your grip. Start with your knees bent at a 90 degree angle and your upper legs parallel to the floor. Pull your legs up and try to touch your shins to the bar above you. Try to straighten your legs as much as possible while at the top. Lower your legs as SLOWLY as possible until you reach the starting position. Repeat. Don't swing and use momentum!

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Jackknife Sit-Up

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie on the floor on your back. Place your arms straight back behind your head. Bend at the waist while raising your legs and arms to meet in a jackknife position. Lower arms and legs back to the starting position. Keep your elbows and knees locked!

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Janda Sit-Up

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: While there's some controversy to this exercise, I've found it to be a fun addition to training. Named after Czech exercise physiologist, Dr. Vladimir Janda, this is one of the most challenging sit-up variations as it completely isolates the rectus abdominals by eliminating the hip flexors. The performance of this exercise is done by sitting in a normal sit-up position, feet flat on ground but vigorously tightening hamstrings and glutes. This will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax. The exercise can be done using a dedicated apparatus, having a workout partner exert pulling pressure on your calves (while you maintain your feet on the ground) or wrapping your legs over barbell and pulling back. As you begin the exercise, fill your lungs with air and in a slow (three to five second count) ascent, slowly exhale. Seems simple, but go ahead try it!

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Knee / Hip Raise On Parallel Bars

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: 1. This exercise is great because unlike crunches, this works mostly the lower abs. 2. Use your abs to pull your legs up. Rotate your pelvis foreward to really "crunch" your abs. 3. Try not to swing. Using momentum in any exercise is cheating! 4. Squeeze your abs at the top! Keep your legs together.

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Knees In Side Rotation While Holding Medicine Ball

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Triceps, Quadriceps
Equipment: Other
Mechanics Type: Compound

Tips: Lie on your back with arms extended overhead. Hold a medicine ball or weight. With knees bent slowly draw in legs bringing your left knee across the body toward the right knee. Keep tension on the abs for best results.

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Leg Pull-In

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Work the lower abs. Lie on the floor with your hands under your butt, your palms down, and your legs extended. Bend your knees and pull your upper thighs into your midsection. Return to the starting position. Concentrate on your lower abs. You can hold a dumbbell between your feet to make it harder.

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Oblique Crunches

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the right until your left elbow touches your right knee. Concentrate on tensing the sides of your waist and holding contraction throughout the movement. Slowly lower to the starting position. After completing a full set of reps on the left side, switch to your right side and do the same thing.

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Oblique Crunches - On The Floor

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie on your left side with your legs on top of each other with your knees bent a little. Loosely cup your head with your right hand. Crunch up as high as you can go, keeping the movement in the lateral plane as much as possible to work the obliques. Do both sides.

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Plate Twist

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Works more of your obliques. Sit on the floor and hold a plate out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor. Rotate from side to side and touch the plate on the floor. Twisting to the left and touching the plate to the floor and then twisting to the right and touching the plate is 1 rep! Remember to breath throughout the exercise!

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Press Sit-Up

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Always start light on this exercise to understand the movement and increase the weight accordingly. Tips: Lie on either a flat or decline bench. For those that are stronger, use the decline. Start with the bar on the chest as though you were preparing to perform a bench press. Take a nice deep breathe, tighten the abdominals and glutes. Begin by simultaneously curling your torso and pressing the bar to an overhead position. Exhale only through pierced lips not to lose intra-abdominal pressure. Reverse the process by unrolling your body, but do not exhale all your air. Note: Even though your feet are anchored try to minimize the pull of the hips.

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Reverse Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower abs, roll your pelvis backward to raise your hips off the floor. Your knees will now be over your chest. Return slowly to the starting position. You can use ankle weights to make it more difficult.

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Russian Twist

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Lower Back
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps. You can also hold a weight or medicine ball to increase the difficulty.

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Scissor Kick

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Start by lying on your back with your arms by your sides and your palms facing down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions as you lift each leg to about 45 degrees into the air and lower your heel until it is about 2 - 3 inches off of the floor.

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Seated Barbell Twist

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works your obliques. Place a light barbell on your shoulders and sit at the end of a flat bench with your feet firmly on the floor. Twist your torso to the right, then to the left by twisting at your waist only. Do not move your head from side to side. Keep your back straight and your head up. Can also be done standing or by holding a dumbbell close to your chest.

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Seated Flat Bench Leg Pull-In

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit on the end of a flat bench. Place your hands behind your butt and grab the sides of the bench. Extend your legs straight out. Bend your knees and pull your legs into your midsection. Return to the starting position Concentrate on working the abs. You can hold a light dumbbell between your feet for added resistance.

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Seated Leg Tucks

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG

Tips: This is a great exercise for overall abs exercise. Sit across a bench and extend your legs so that your abs are contracted. Now slowly bring your legs to your torso/ribcage and return them to their original position.

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Side Bridge

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds. Repeat on the other side. Build up to at least 60 seconds on each side of your body!

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Side Jackknife

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Works your obliques. Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head. Bring your torso and left leg toward each other as you pull with your obliques. Squeeze for a moment and return to the starting position. You can use ankle weights to make it tougher!

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Sit-Up

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie on your back on the floor with your feet about shoulder width apart. You may find it easier to put your feet under something to hold them down. Lift your upper body, bending at the waist, until you're sitting up vertically. Keep your arms at your sides, crossed in front of you, or behind your head, but do NOT attempt use your arms to pull yourself up. Do not raise your feet off of the ground. Smoothly lower your body back to the floor. Repeat.

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Stomach Vacuum

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Works the transversus abdominus and internal obliques. This gives you a flatter profile and a narrower waist!

To execute the Stomach Vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of "20" seconds is one repetition. You can work your way up to 40 or 60 seconds.

Once mastered, the Stomach Vacuum can be performed in a standing, kneeling, seated, and lying position. View pics of those here.

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Toe Touchers

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your foot will work!) Remember, don't pull your chin down towards your chest. Keep your head in a neutral position.

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Tuck Crunch

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Like on the floor with your hands either crossed over your chest or behind your head. Bend your knees and hips to form right angles. Keep your lower legs parallel to the floor and your feet crossed. Lift your shoulder blades a few inches off the floor by curling up. Slowly return to the starting position after squeezing your abs.

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Weighted Sit Ups - With Bands

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: If you have a decline bench, you can fix the band around the base of the bench and perform weighted decline sit-ups on that. Otherwise, fix the band around a stationary post and lie on the floor facing away from the post. Holding you hands by your head, perform sit-ups or crunches.

Quads

TOP

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Barbell Deadlift

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

What NOT To Do:

Video Guide: Windows Media - Real Player

Tips: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.

The Stance: Approach the loaded barbell and assume a stance about as wide as your own shoulders while gripping the bar such that the inner aspects of your arms are slightly outside of your thighs. Another way to determine your optimal deadlift foot placement is to jump down from a box which is half your own height and "stick" the landing. Now look at your feet...this will approximate your ideal stance width and degree of foot turn-out.

Feet and Shin Position: Feet should point straight forward or turned out to a 25 degree angle at most. The best foot angle is one which provides the least amount of hip and knee restriction when you lower the hips in preparation to lift, so don't be afraid to experiment a bit. The shins should be two to three inches from the bar and then when you actually bend down and lower your hips in preparation to lift, the shins will touch the bar. Most of the weight will be on the heels of the feet. This facilitates maximal contribution of the glutes and hamstrings. During the ascent, the bar will travel as close to the leg and shins as possible. Ideally, wear cotton sweat pants or track pants with long socks to protect your shins.

Hand Position: A "reverse grip" should be used when deadlifting. This means that one hand will be supinated (palm faces you) and the other pronated (palm facing away). This will help keep the bar in your hand. If grip strength is not one of your training targets, feel free to use wrist straps with a conventional grip. Hold the bar high up on the palm to compensate for any roll of the bar when pulling the weight up. Generally, the grip should start with the index finger and the little finger bordering the knurling in the middle of the bar.

Head Placement and Eye Contact: The entire spine should remain neutral, which means you look neither up nor down, but instead, the head follows the body, almost like you're wearing a cervical cast on your neck. It's OK for the head to be SLIGHTLY up (this tends to improve muscular contraction of the low back muscles) but in all cases, the lift must start with the hips down, the entire spine neutral, and the feet flat on the floor.

The Ascent: As you stand up with the weight, imagine pushing the earth away from you with your feet. When viewed from the side, your hips and shoulders should ascend together; if the hips rise before the shoulders, it means you're using your back rather than your legs. If this happens, reduce the weight until you can perform the lift correctly and add more specific quad-strengthening exercises to your program.

The Lockout: Competitive powerlifters are required to demonstrate control over the weight by standing up and then extending the hips forward in an exaggerated manner. If you're NOT a competitive lifter, simply stand up with the weight without this exaggerated maneuver.

The Descent: Simply return the bar to the floor, under control, by reversing the technique you used to lift the weight.

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Barbell Full Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed outwards. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat. Some people believe this is damaging to your knee, but others believe it is a great exercise. Can also be done with dumbbells in your hands instead or on the Smith machine.

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Barbell Hack Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Forearms, Hamstrings, Calves
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Hold a barbell behind you at arm's length. Keep the bar tucked against your butt and upper thighs. Palms up, facing back, and your hands as wide as your hips. Turn wrists up to lock bar solidly. Bars stays this way at all times! With your head and eyes up and your feet firmly on the floor at shoulder width, squat until your upper thighs are parallel to the floor. Return slowly to the starting position. Can also be done with your heels slightly elevated on a small block.

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Barbell Lunge

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Can also be done with dumbbells in each hand instead of using a barbell.

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Barbell Side Split Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Place bar on back of shoulders and grasp barbell on each side. Stand with feet wide apart; foot of lead leg angled out to side.

Execution:
Lower body toward the side of your angled foot by bending knee and hip of your lead leg while keeping opposite leg only slighly bent. Return to original standing position by extending hip and knee of lead leg. Repeat.

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Barbell Single Leg Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Place barbell on the back of your shoulders and grasp the bar to sides. Cross the lower leg above the knee of your supporting leg.

Execution:
Squat down as low as possible. Extend knee and hip until your leg is straight. Return and repeat. Continue with opposite leg.

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Barbell Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Lower Back, Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more.

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Barbell Squat To A Bench

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: This is like the regular Barbell Squat but you put a flat bench behind you. Squat down and barely touch the bench. Do NOT sit on it or rest at all. It is just there to help make sure you go all the way down on each repetition.

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Barbell Step Ups

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a barbell.

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Cable Hip Adduction

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Stand in front of low pulley facing to one side. Attach the cable cuff to near ankle. Step out away from the stack with a wide stance and grasp ballet bar. Stand on your far foot and allow near leg to be Pulled toward low pulley.

Execution:
Move near leg just in front of far leg by abducting your hip. Return and repeat. Turn around and continue with the opposite leg.

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Dumbbell Lunges

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!

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Dumbbell Rear Lunge

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Calves, Glutes
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Keep torso upright during lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

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Dumbbell Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Stand with your feet at shoulder width apart with your toes and knees slightly pointing outward. Hold dumbbells in your hands with your arms at your sides. Keep your back straight and your head up. Squat down until your thighs are parallel to the floor. Slowly return to the starting position. Can also be done with a barbell on your back instead of dumbbells.

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Dumbbell Squat To A Bench

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Same as the Dumbbell Squat except you put a bench behind you. Go down and barely touch the bench, but do NOT sit on it at all. This is just to help you make sure that you go all the way down on each rep.

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Dumbbell Step Ups

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Hold two dumbbells, one in each hand, at your side. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with a barbell on your shoulders insteads of dumbbells.

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Freehand Jump Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Calves, Glutes
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Squat down until your upper thighs are parallel, or lower, to the floor. Jump straight up in the air as high as possible, using thighs like springs. Immediately squat down and jump again. Can also be done with a barbell on your upper back or with dumbbells hanging at your sides.

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Front Barbell Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Place a barbell on your upper chest and rest it on your front deltoids and upper thorax. Place right hand on the bar even with your left deltoid and your left hand on the bar even with your right deltoid. Keep your upper arms slightly above parallel to keep the bar from sliding. Keep your head up and your back straight with a shoulder width stance. Your toes and knees should be slightly pointed outwards. Squat down until your upper thighs are parallel to the floor. Return slowly to the starting position. Can also be done with your heels on a 1 inch block or with a wider stance.

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Front Barbell Squat To A Bench

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Same as the normal Front Barbell Squat but you put a flat bench behind you. Squat down and barely touch the bench. Do NOT sit on it or rest at all. It is just there to help make sure you go all the way down on each repetition. Can also be done with your heels on a 2 X 4.

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Hack Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie face up on a hack squat machine with shoulders against pad. Place feet on platform. Your feet should be together, toes pointed slightly out. Extend hips and knees. Release dock levers. Flex hips and knees to descend until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat. Great for developing the lower area of the thigh.

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Iron Cross

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Lower Back, Traps, Hamstrings, Shoulders, Glutes
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand in a low parallel squat position, feet shoulder width apart and holding dumbbells parallel to the ground with palms facing in. Move arms out away from your sides in a giant "T" as you stand upright.

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Jefferson Squats

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: These are a rare and unparalleled exercise for building your inner thighs. It is a normal squat, but while holding the weight between your legs. It does sound and feel awkward, but the results make it worth it.

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Leg Extensions

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up!

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Leg Press

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle.

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Lying Machine Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Using a machine like the one shown above, follow the directions that are listed on it.

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Narrow Stance Hack Squats

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: Lie face up on a hack squat machine with shoulders against pad. Place feet on platform. Your feet should be about 6 inches apart, toes pointed slightly out. Extend hips and knees. Release dock levers. Flex hips and knees to descend until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat. Great for developing the lower area of the thigh.

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Narrow Stance Leg Press

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: Sitting on a leg press machine, position your feet together against the crosspiece about 6 inches apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle.

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Narrow Stance Squats

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: Start by positioning your feet 6 inches apart then position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed outwards. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat. Some people believe this is damaging to your knee, but others believe it is a great exercise. Can also be done with dumbbells in your hands instead or on the Smith machine.

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One Leg Barbell Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound