Cable Wrist Curl

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

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.

Dumbbell Lying Pronation

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

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.

Dumbbell Lying Supination

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

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.

Palms-Down Dumbbell Wrist Curl Over A Bench

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

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.

Palms-Down Wrist Curl Over A Bench

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

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.

Palms-Up Barbell Wrist Curl Over A Bench

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

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.

Palms-Up Dumbbell Wrist Curl Over A Bench

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

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.

Plate Pinch

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

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.

Reverse Barbell Curl

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

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.

Reverse Barbell Preacher Curls

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

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.

Reverse Cable Curl

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

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!

Seated Dumbbell Palms-Down Wrist Curl

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

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.

Seated Dumbbell Palms-Up Wrist Curl

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

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.

Seated One-Arm Dumbbell Palms-Down Wrist Curl

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

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.

Seated One-Arm Dumbbell Palms-Up Wrist Curl

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

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.

Seated Palm-Up Barbell Wrist Curl

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

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.

Seated Palms-Down Barbell Wrist Curl

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

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.

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

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

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!

Standing Dumbbell Reverse Curl

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

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.

Standing Olympic Plate Hand Squeeze

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

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.

Standing Palms-Up Barbell Behind The Back Wrist Curl

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

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.

Wrist Circles

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

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

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.

Cross Body Hammer Curl

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

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.

Drag Curl

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

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.

Dumbbell Alternate Bicep Curl

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

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

Dumbbell Bicep Curl

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

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.

Dumbbell Prone Incline Curl

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

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.

EZ-Bar Curl

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

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.

Flexor Incline Dumbbell Curls

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

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

Hammer Curls

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

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.

High Cable Curls

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

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.

Incline Dumbbell Curl

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

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.

Incline Inner Biceps Curl

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

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.

Lying Cable Curl

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

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!

Lying Close-Grip Bar Curl On High Pulley

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

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.

Lying High Bench Barbell Curl

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

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.

Lying Supine Dumbbell Curl

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

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.

Machine Preacher Curls

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

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

One Arm Dumbbell Preacher Curl

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

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.

Overhead Cable Curl

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

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.

Preacher Curl

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

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.

Preacher Hammer Dumbbell Curl

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

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.

Reverse Plate Curls

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

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!

Seated Close-Grip Concentration Barbell Curl

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

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!

Seated Dumbbell Curl

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

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.

Seated Dumbbell Inner-Bicep Curl

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

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.

Spider Curl

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

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.

Standing Bicep Cable Curl

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

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.

Standing Inner-Biceps Curl

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

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.

Standing One-Arm Cable Curl

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

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.

Standing One-Arm Dumbbell Curl Over Incline Bench

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

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.

Two Arm Dumbbell Preacher Curl

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

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.

Wide Grip Standing Barbell Curl

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

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.

Zottman Curl

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

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.

Zottman Preacher Curl

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

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.

Lats

TOP

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Cable Rope Rear-Delt Rows

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Middle Back
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt rows which does. For some reason people use bent-over laterals raises, and as they involve minimal weight, it encourages people to turn them into compound. As a result, all the tension is transferred onto the muscles of the upper back, and little rear-delt stimulation. Then others either just rely on compounds, or use upright rows, which actually target the traps, biceps and back just as much if not more so than the rear delts. So I discovered an exercise called the rear-delt cable row that stimulate this area better. Rear-delt rows also allow you to use a weight that is not possible on the only other isolation exercise for the rear-delt. To perform these rows, sit in the same position on a cable-row station as you would doing seated cable rows. Attach a rope to the pulley and grasp it with an overhand grip. Stretch your lats if you wish, stand upright and bring the weight in and upwards towards your neck. The trick is to extend your forearms upwards as you pull the weight to your neck, and at the end of the movement, your arms will finish in a bicep-pose with your lower arms parallel to the floor. By doing this, it activates the rear delts and allows for a peak contraction.

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Close-Grip Front Lat Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it is even with your upper chest. Return slowly to starting position. Do not swing or lean back!

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Elevated Cable Rows

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Middle Back
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: Get a platform of some sort that is around 4-6" in height (calf raise platform, aerobics platform etc). Place it on the seat of the cable row machine. Lean forward with a strong arch in your back. Keep this leaned forward position while pulling into your abs. This exercise hits the lower lats hard.

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Full Range-Of-Motion Lat Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.

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Gironda Sternum Chins

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

Video Guide: Windows Media - MPEG

Tips: Many have dubbed this the single best lat exercise ever invented! This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar. Begin by grasping the pull-up bar with an underhand grip, approximately shoulder width apart. Now hang with your arms fully extended. As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement. At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. By the time you've completed the concentric portion of the movement; your head will be parallel to the floor.

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Gorilla Chin/Crunch

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Abdominals
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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Pullups

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt.

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Seated One-arm Cable Pulley Rows

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Middle Back, Traps
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - MPEG

Tips: These are a variation of the traditional seated cable row. By using a single attachment, you are able to get an incredible stretch on the lats, and additionally using one-arm allows you bring the weight in deeper and increases stress to the traps. To perform these, sit at a seated cable row station with you back erect, feet planted firmly against the pads and your knees only slightly bent. Attach a single attachment to the bottom, and grasp it in either hand. Make sure you are far away enough that you are able to feel a stretch along the outer lats. Bring the weight in towards that same side, keeping your back straight and your chest out. There is a really good opportunity to contract your lats, so bring the weight in all the way. It's an idea to twist your wrists from an underhand to an overhand grip, which you'll feel in your back.

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Straight-Arm Pulldown

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists locked, pull the bar down towards your body in an arcing motion. Once you contracted the lats fully and the bar has touched or come close to your thighs, slowly allow the bar to come back up to the starting position. Keep your torso erect!

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Underhand Cable Pulldowns

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully extended. Repeat. Do not lean back!

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Up Right Row - With Bands

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand on band so that the tension begins with arms at sides. Pull upwards as you would with a barbell upright row.

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V-Bar Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Attach a V-Bar attachment to the pulldown machine. Using a palms-in grip, grasp the V-Bar and extend your arms completely straight above your head. Keeping your back straight and your torso vertical (do not lean back) pull the V-Bar down to your upper chest. Touch the chest and slowly return to the starting position. Do not swing!

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V-Bar Pullup

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Place a V-Bar attachment over a pullup bar. Hold the handles with both hands with your palms in. Pull yourself up and try to touch your chin to the bar. Slowly return to the starting position with your arms completely extended. Do not swing back and forth! You can also do this on a pull-down cable machine.

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Wide-Grip Lat Pulldown

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Do NOT lean back too far and pull the weight down using your body weight!

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Wide-Grip Pulldowns Behind The Neck

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Some experts believe this exercise should not be used because it can cause injuries. Hold lat bar with hands about 36 inches apart. Pull bar straight down until it touches the back of your neck just above shoulders. Return slowly to starting position. Can also be done with a closer grip.

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Wide-Grip Rear Pull-Up

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is like a normal wide-grip pull-up but you finish with the bar behind your neck instead of in front. Some people believe this is a dangerous exercise that can cause injuries.

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Middle Back

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Bent Over Barbell Row

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

Video Guide: Windows Media - Real Player

Tips: Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight!

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Bent Over One-Arm Long Bar Row

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

Video Guide: Windows Media - Real Player - Video iPod

Tips: Put weight on one end of a long barbell. It is helpful to put something at the other end of the barbell on the ground so it can not slide backward. Straddle the bar and bend forward until torso is as close to parallel with the floor as you can go. Keep your knees slightly bent. Hold bar just behind plates with one hands. Put your other hand on your knee. Pull bar straight up with your elbows in until the plates touch your lower chest. Lower bar slowly to starting position. Finish set and then switch arms. Do not let the plates touch the floor at the bottom. You can get a better range of motion by using many small plates rather than one big plate. Keep your back straight and head up!

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Bent Over Two-Arm Long Bar Row

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

Video Guide: Windows Media - MPEG

Tips: Put weight on one end of a long barbell. It is helpful to put something at the other end of the barbell on the ground so it can not slide backward. Straddle the bar and bend forward until torso is as close to parallel with the floor as you can go. Keep your knees slightly bent. Hold bar just behind plates with both hands. Pull bar straight up with your elbows in until the plates touch your lower chest. Lower bar slowly to starting position. Do not let the plates touch the floor at the bottom. You can get a better range of motion by using many small plates rather than one big plate. Keep your back straight and head up!

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Bent Over Two-Dumbbell Row

Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip.

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Bent Over Two-Dumbbell Row With Palms-In

Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Put your feet close together and grab two dumbbells. Bend foreward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down with your palms facing in. Pull dumbbells straight up to your sides keeping your elbows in next to your body. Concentrate on squeezing with your middle back and lats. Return slowly to starting position. Can also be done with a T-bar row machine or with an overhand grip.

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Incline Bench Pull

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

Video Guide: Windows Media - MPEG

Tips: This exercise focuses on the middle and outer part of the back. Lie face DOWN on a bench and place a weighted barbell at the level of your head. Place a block of wood under the front part of the bench where your head is to elevate it and hit your back from a different angle. Now grab it and pull it up as if you are doing a reverse bench press. Remember to look up and keep your back flexed.

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Lying Cambered Barbell Row

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

Video Guide: Windows Media - MPEG

Tips: Lie face down on an exercise bench. The cambered bar should be underneath of the bench. Grab a hold of the bar and row it up to either your chest (upper back) or stomach (lats). Lower back down to the start position. A regular barbell can be used, but a cambered barbell gives you a greater range of motion.

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Lying T-Bar Row

Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Adjust the leg height so that your upper chest is at the top of the pad. Lay face down on the pad and grab the handles. You can use a palms down, palms up, or palms in position depending on what part of your back you want to work more. Extend your arms completely to start. Slowly pull the weight up and squeeze your back at the top of the movement. Do not lift your body off of the pad! Return to the starting position.

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Middle Back Shrug

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Here?s a truly unique exercise that hits the upper back muscles - the rhomboids and teres major and minors - like no other. To do this exercise, lie facedown on an incline bench. Grab two dumbbells. Now, rather than shrug them, as the name implies, squeeze your shoulder blades together and hold the contraction for a full second. It?s nothing more than the reverse action of a hug, or trying to perform rear laterals as if you had no arms. The effect is an amazing pump, as this is probably the first time in your life these muscles will have received direct work.

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Mixed Grip Chin

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

Video Guide: Windows Media - MPEG

Tips: Simple, one hand with palms facing forward and the other with palms facing towards you. Do 4 sets, and change the hands for each set. This ensures your back is fully worked while putting extra stress on a side depending on the hand placement.

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One Armed Chin-Up

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

Video Guide: Windows Media - MPEG

Tips: The most difficult variation, but also the most mass building one. The form is that of a wide grip pull-up, however, the other hand will be helping with only balance. This is ensured by placing a towel around the bar and holding on to the towel with the other hand. This builds fore-arm strength in one hand and a wide powerful back in the other. Switch sides to ensure an even muscle build.

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One-Arm Dumbbell Row

Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Begin with your right foot flat on the floor and your left knee resting on a flat bench. Then lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your back should be flat, almost parallel with the floor. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body. Before starting, look straight ahead instead of at the floor in order to keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughtly parallel with your torso. After you've rowed the dumbbell up as far as you can, slowly lower it to the starting position. Switch arms after one set.

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Reverse Grip Bent-Over Rows

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Bending over at a slight angle, knees bent, back straight, abs tight, grab straight bar with a reverse grip (palms are facing forward or up). Pull bar towards your upper stomach, squeezing you back as you pull. Return bar to starting position slowly. Can also be done with dumbbells. Sometimes it helps to imagine you are squeezing your shoulder blades together or imagine a string attached to your elbows and the string is pulling your elbows back. This will help keep the concentration on the back instead of just pulling the bar with the arms.

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Rocky Pull-Ups/Pulldowns

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

Video Guide: Windows Media - MPEG

Tips: Simple, pull-ups to the front followed by pull-ups to the back.

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Seated Cable Rows

Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lower Back, Lats
Equipment: Cable
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit down at a low-pulley rowing machine with your feet flat against the footrests and your knees slightly bent. Bending only at the waist, lean forward and grasp the pulley handle in front of you. Your palms should be facing each other. Keep your back FLAT and looking forward, slowly draw the handles back to your stomach while simutaneously leaning back at the waist until your torso is prependicular to the floor. The handles should reach your stomach just as your upper body reaches the upright position. Slowly return to the starting position by leaning forward from the waist while extending your arms in front of you. TO ISOLATE YOUR LATS ONLY do not bend forward at all, just keep your back straight up and down and move only your arms and squeeze your back.

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Side To Side Chins

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

Video Guide: Windows Media - MPEG

Tips: A simple wide grip pull-up, however, you lean to one side every rep. This places more stress on each side of the back to create astounding growth!

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Smith Machine Bent Over Row

Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Machine
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Just like the Barbell Bent Over Row but with a Smith Machine bar instead.

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T-Bar Row

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

Tips: Straddle a T-bar rowing machine with your feet firmly on the ground. Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched. Lift the bar up toward your body with your back by squeezing your shoulder blades together. Bring the weight up as high as you can, or until it touches your lower chest. Your elbows should be pointing up and slightly out as you lift. Return to the starting position in a slow, controlled manner. You can also do a variation of this with just a barbell on the ground.

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Lower Back

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Hyperextensions (Back Extensions)

Exercise Data
Main Muscle Worked: Lower Back
Other Muscles Worked: Hamstrings
Equipment: Other
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line!

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Hyperextensions With No Hyperextension Bench

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Good if you don't have access to a hyperextension bench. You will need a partner to sit on your legs or hold them down. Slide yourself down to the edge of the bench, until your hips hang off the end of the bench. Your entire upper body should be hanging down towards the floor. You will be in the same position as if you were on a hyperextension bench; just the range of motion will be shorter. The height of the flat bench is lower than the height of the hyperextension bench. Cross your arms in front of you, but keep your elbows in close to your body. This method is much harder than the regular hyper but sometimes in order to achieve your goal, obstacles must be overcome.

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Smith Machine Stiff Legged Deadlift

Exercise Data
Main Muscle Worked: Lower Back
Other Muscles Worked: Hamstrings
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Like the Stiff Legged Deadlift but with a Smith Machine.

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Stiff Leg Barbell Good Morning

Exercise Data
Main Muscle Worked: Lower Back
Other Muscles Worked: Hamstrings
Equipment: Barbell
Mechanics Type: Isolation

Video Guide: Windows Media - Real Player

Tips: Place a barbell on your shoulders. Keep your head up and your back completely straight. Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position. Can also be done with your knees slightly bent.

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Stiff-Legged Barbell Deadlift

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

Video Guide: Windows Media - Real Player - Video iPod

Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.

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Stiff-Legged Dumbbell Deadlift

Exercise Data
Main Muscle Worked: Lower Back
Other Muscles Worked: Hamstrings
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back down to the floor. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box or with a barbell.

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Superman

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squeeze. Lower back to the ground and repeat. You can also do these one arm and leg at a time as follows: Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second. You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles.

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Weighted Ball Hyperextension

Exercise Data
Main Muscle Worked: Lower Back
Other Muscles Worked: Middle Back
Equipment: Exercise Ball
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips:

Preparation:
Lie prone on an exercise ball. Position your toes on the floor for balance. Hold a weight under your chin or behind your neck.

Execution:
Raise your torso off of the ball by hyperextending your spine. Return torso to ball and repeat.

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Glutes

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Butt Lift (Bridge)

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

Video Guide: Windows Media - Real Player

Tips: Lying on your back with your knees bent, lift your hips off the floor while keeping your back straight. Remember to keep your glutes tight!

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Glute Kickback

Exercise Data
Main Muscle Worked: Glutes
Other Muscles Worked: Hamstrings
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. The key to maximum results is to concentrate on contracting the glutes throughout the full range of motion.

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Leg Lift

Exercise Data
Main Muscle Worked: Glutes
Other Muscles Worked: Hamstrings
Equipment: BodyOnly
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Grabbing the top of a chair back to brace yourself, stand up straight, lift one leg behind you while keeping the other leg straight. Bring the raised leg back to the floor and raise it again for 10 repetitions. Then do the same for the other leg. Concentrate on flexing the glutes to that you feel them do the work. This should begin to tighten and firm these muscles.

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One-Legged Cable Kickback

Exercise Data
Main Muscle Worked: Glutes
Other Muscles Worked: Hamstrings
Equipment: Cable
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: The one-legged cable kickback is a great way to carve shape into those sagging buns. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go. At full extension, squeeze your glutes for peak contraction. Bring your working leg forward, resisting the pull of the cable until you reach the starting position. After completing the desired number of reps, switch legs and repeat this movement for the other bun.

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Hamstrings

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Barbell Lunge

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, 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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Dumbbell Lunges

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves
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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Flutter Kicks

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.

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Lying Leg Curls

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

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Romanian Deadlift

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical, hips back and back straight. Keeping your back completely straight at all times, use your hips to lift the bar. The movement should not be fast but steady and under control. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement. Start with light weights to get used to it and be careful!

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Seated Leg Curl

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Follow the directions on the seated leg curl machine.

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Smith Machine Stiff Legged Deadlift

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG

Tips: Stiff Legged Deadlift but with a Smith Machine.

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Standing Leg Curl

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

Tips: Using a standing leg curl machine, keep your body erect at all times and do not bend over. Using one leg, position the pad so it is at your ankle. Grab the handles with your hands to stabilize yourself. Pull up with your hamstring and go up as far as you can. Do NOT use momentum to swing the weight up. Perform the desired reps and then do the other leg.

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Stiff-Legged Barbell Deadlift - Hamstrings

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

Video Guide: Windows Media - MPEG

Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.

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Calves

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Ankle Circles

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Draw a circle in the air with your big toe.

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Balance Board

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: There are devices designed to train balance boards centered on a pivot that tip easily and the more difficult ones can be useful for improving your balance. To start using the balance board, place the board in front of you while you stand on the board trying to balance. Repeat.

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Barbell Seated Calf Raise

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Place a block about 12 inches in front of a flat bench. Sit on the bench and place the balls of your feet on the block. Place a barbell over your upper thighs about 3 inches above your knees. Raise up on your toes as high as possible and squeeze the calves. Lower down to the starting position and stretch as far as you can. Repeat.

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Calf Press On The Leg Press Machine

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and your heels are hanging off. Push with your toes and point the feet like a ballet stance, pushing the rack along with you. Let the rack come back down bringing the toes closer to your body and repeat. Make sure the handles remain in the locked position. If your feet were to slip off the rack and you don't have the handles locked you can be injured. Don't bounce the rack up and down. Use the muscles slowly with control. You can also focus on the inner or outer calves by pointing your toes in or out instead of keeping them straight.

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Calf Raise On A Dumbbell

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: When doing one-legged calf raises, stand on a dumbell handle (preferably one with round plates so it rolls). This tendency to roll will make you work to stabilize yourself as you're doing the calf raise, increasing the effectiveness of the exercise.

Be sure to hang onto something solid as you're doing this exercise as you don't want to slip off. The tendency for the dumbell to roll will allow you to roll your foot over the top of the handle, giving you full extension of the calf at the top. As you come up, roll the dumbell slightly backward. Roll it slightly forward as you come down to get a better stretch. You can also do these standing on the actual dumbbell plate, using a large 85 pound dumbbell that is wider.

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Calf Raises - With Bands

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand on a band so that the tension begins with hands by shoulders and standing straight up. (Make sure you are standing on the band with your toes). Keeping hands by your shoulder, stand up on your toes as you would with a barbell calf raise.

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Donkey Calf Raises

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

Video Guide: Windows Media - MPEG

Tips: Many of you may have seen Arnold do this in his hayday, but how many of you actually know that it was called Donkey calf raises or even do them? I'll just give you a quick run through on how to perform them. First, go to a gym with obese people. (lol, alright, I'm joking, but they do accelerate calf development while doing this exercise!) Ok, lean over on a knee height or slightly lower bench/platform, forming an 'L' shape with your torso and lower body. Have a calf raise platform or a thick Olympic weight at the bottom of your feet, tip-toeing on them. Get a few buddies to sit on your back, like they do when horse riding and start repping out some donkey calf raises!

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Dumbbell Seated One-Leg Calf Raise

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Place a block on the floor about 12 inches from a flat bench. Sit on the bench and rest a dumbbell on your upper left thigh about 3 inches above your knee. Place the ball of your left foot on the block. Raise your toes up as high as possible. Squeeze your calves, then return to the starting position, stretching as far down as possible. Repeat for your desired number of reps and then switch legs.

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Knee Circles

Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: Hamstrings
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: To perform knee circles, stand with your legs at shoulder width apart. Move your knees in a circular motion while staying mobolized. Perform 'circles' with your knees.

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Rocking Standing Calf Raise

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: This is a great option to calf training without fancy machines. From a standing squat position with a barbell on your back, perform a standard calf raise, but as you return your feet flat to the ground raise the toes off, hence "rocking back." Now a word of caution to those over-zealous types: perform with caution and get the feel of the exercise as tempo should be slow with total control. Can also be done by holding two dumbbells in your hands.

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Seated Calf Raise

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position. Do not "swing" the weight up using momentum! Repeat.

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Smith Machine Reverse Calf Raises

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

Video Guide: Windows Media - MPEG

Tips: The tables anterior is a muscle that is highly underrated. People focus on developing the gastrocnemius, but the tibialis can make just as much impact on making the calf area bigger. It adds both width to the leg from the front, and thickness from the side. The main way to work the tibialis is by doing reverse calf raises; these are the opposite of normal calf raises; instead of lifting the toes off the ground, you lift the heels. The main problem I find with most reverse calf raises is that when you add resistance it becomes hard to maintain balance, but smith-machine reverse calf raises alleviates this by giving you the support to stand upright. To do smith-machine reverse calf raises, position the bar high enough on the rack so it can lie comfortably on the shoulders. Use a platform to stand on; the same you'd use for normal raises, but instead of keeping your heels on the floor, this time the toes start on the floor with heels elevated onto the platform. Align the platform so it is inline with the bar. If you put it forward/back, it will emphasize higher or lower on the calf. Similarly, the stance you use can affect where it hits; the closer your feet are, the sides will hit isolated, whereas the further apart feet are, the more front tibialis will hit.

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Standing Barbell Calf Raise

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Set a barbell on a power rack and put a block of wood or something similar nearby. Position your back under the barbell with both hands to sides, just like if you were doing squats. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. You can also do this with dumbbells in your hands, or in a smith machine.

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Standing Calf Raises

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Stand with your toes on the block of a standing-calf-raise machine and your heels hanging off the end of the platform. Hook your shoulders under the pads and straight your legs, lifting the weight clear of the support. Do not hunch, but rather keep your body straight. Keeping your legs straight, lower your heels and the weight as far as possible toward the floor. Rise up on your toes on your toes as far as possible. Hold the contraction briefly, then slower return to the starting position. You can also point your toes in or out to vary the area of emphasis in your calf muscle.

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Standing Dumbbell Calf Raise

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

Video Guide: Windows Media - MPEG - Video iPod

Tips: Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. Can also be done with a barbell on your back instead.