Senaman Gimnasium

NECK
Lying Face Down Plate Neck Resistance

Muscle Targeted: Neck
Equipment Type: Other
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Rating: 9.0
Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head.
Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order
for the upper chest, neck and face to be off the bench. This will be your starting position.
While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you
breathe in.
Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the
contraction for a second.
Repeat for the recommended amount of repetitions.
Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.
Variation: You can opt to use no resistance at first.
Lying Face Up Plate Neck Resistance

Muscle Targeted: Neck
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Rating: 8.1
Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead.
Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order
for the traps, neck and head to be off the bench. This will be your starting position.
While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you
breathe in.
Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the
Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.
Variation: You can opt to use no resistance at first.
Isometric Neck Exercise - Sides Muscle Targeted: Neck Equipment Type: Body Only
6.5
Isometric Neck Exercise - Front And Back Muscle Targeted: Neck Equipment Type: Body Only
5.9
TRAPS
(trapezius)
Smith Machine Shrug

Muscle Targeted: Traps
Equipment Type: Machine
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Rating: 9.4
To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is
chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from
each other.
Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
Variations:
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2.
This exercise can be performed using a squat rack with a barbell. However, be careful not to select a weight
that is so heavy that it causes you to break good form as you do not have the support of the smith machine
for this variation. Too much weight can harm your back.
You can also use dumbbells to perform this exercise.
Standing Dumbbell Upright Row

Equipment Type: Dumbbell
Rating: 9.2
1.
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width.
The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the
elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you
move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin.
Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than
your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the
movement.
4. Repeat for the recommended amount of repetitions.
Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form,which
in turn can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if
you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of
lateral raises.
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be
performed using an e-z bar.
Calf-Machine Shoulder Shrug

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Rating: 8.9
Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be
straight with the arms extended normally by your side. This will be your starting position.
Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
Slowly return to the starting position as you inhale.
Variations: You can use dumbbells, barbells, smith machines and pulley machines to perform shrugging
motions.
Kettlebell Sumo High Pull

Equipment Type: Kettlebells
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Rating: 8.7
Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell
with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This
will be your starting position.
Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your
elbows as you do so. Reverse the motion to return to the starting position.
Dumbbell Shrug
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Rating: 8.6
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the
top for a second.
Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells.
Only the shoulders should be moving up and down.
Lower the dumbbells back to the original position.
Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and
work one side at a time.
10
Upright Cable Row

Equipment Type: Cable
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Rating: 8.4
Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is
slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a
slight bend at the elbows and your back should be straight. This will be your starting position.
Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue
to lift it until it nearly touches your chin.
Tip:Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms.
Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn
can cause shoulder injury. I've seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from
shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though
this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.
11
Cable Shrugs
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Rating: 8.3
Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing
down) grip.
Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second.
Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders
should be moving up and down.
Lower the bar back to the original position.
Variations: You can perform this exercise with bands, barbells or dumbbell. You can also use a single handle and work one
side at a time.
12
Barbell Shrug
Equipment Type: Barbell
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Rating: 8.0
Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip
(palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for
this exercise for a better grip. This will be your starting position.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from
trying to lift the barbell by using your biceps.
Slowly return to the starting position as you breathe in.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However
this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell
behind the back, with dumbbells by the side, a smith machine or with a shrug machine.
13
Barbell Shrug Behind The Back

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Rating: 8.0
Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated
grip (palms facing back).
Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip.
This will be your starting position.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from rear to front. However
this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell in
front of your thighs, with dumbbells by the side, a smith machine or with a shrug machine.
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Smith Machine Upright Row

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Rating: 7.6
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is
chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need
some wrist wraps if using a significant amount of weight.
Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is
the starting position.
Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift
it until it nearly touches your chin.
Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms.
shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a barbell, E-Z bar, straight bar attached to a low pulley and it can also
be performed using dumbbells, though this later exercise should be reserved by the most advanced people that are well
familiarized with correct execution.
Same as the Upright Barbell Row but with a Smith Machine.
15
Clean Shrug
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Rating: 7.4
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should
be straight and inclined slightly forward.
Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid
overloading to the point that the execution slows down.
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Upright Row - With Bands

Equipment Type: Bands
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Rating: 6.8
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing
your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms
should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up.
Continue to lift the handles until they nearly touches your chin.
Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms.
Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though
this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.
17
Snatch Shrug
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Rating: 6.3
Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back
should be straight and inclined slightly forward.
Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid
overloading to the point that the execution slows down.
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SHOULDERS
(deltoids)
19
Clean and Jerk

Muscle Targeted: Shoulders
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Rating: 9.6
With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the
weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This
Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms
should remain straight. Move the weight with control as you continue to above the knees.
Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position,
begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to
move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the
second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up
and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the
bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar
should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the
bottom squat position, which will help in the recovery.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to
a standing position.
The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the
shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go
down only slightly, and reverse direction as powerfully as possible.
Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar
leaves the shoulders.
At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the
brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them
down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead.
Return to a standing position.
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Seated Barbell Military Press

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Rating: 9.4
Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator
cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward).
Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the
upper arm as the barbell goes down.
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about
shoulder level and slightly in front of your head. This is your starting position.
Lower the bar down to the collarbone slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Variations:
1.
2.
This exercise can also be performed standing but those with lower back problems are better off performing this seated
variety.
The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator
cuff due to the hyperextension created by bringing the bar behind the neck.
21
One-Arm Kettlebell Push Press

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Rating: 9.3
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the
kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting
position.
Dip your body by bending the knees, keeping your torso upright.
Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the
kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to
perform the next repetition.
22
One-Arm Side Laterals

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Rating: 9.3
Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an
incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will
allow you to keep your balance.
Stand with a straight torso and have the dumbbell by your side at arm length with the palm of the hand facing you. This will
be your starting position.
While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your
hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as
you execute this movement and pause for a second at the top.
Lower the dumbbell back down slowly to the starting position as you inhale.
Switch arms and repeat the exercise.
Variations: This exercise can also be performed sitting down.
23
Push Press
Rating: 9.3
Beginning Position:
1.
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:

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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:

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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:
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Exhale through the sticking point of the upward movement phase.

Inhale during the downward movement phase.
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Standing Palm-In One-Arm Dumbbell Press

Rating: 9.3
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Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to
hold on to an incline bench to keep your balance.
Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree
angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip
throughout the entire exercise.
Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
While inhaling lower the weight down until your arm is at a 90 degree angle again.
Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to
hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
Variation: This exercise can be performed with dumbbells in each arm as the dumbbells will help to keep you balanced.
This is another great way to add variety to your routines and keep them interesting
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Front Two-Dumbbell Raise

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Rating: 9.2
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the
palms of the hand facing your thighs. This will be your starting position.
While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the
palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as
you execute this portion of the movement and pause for a second at the top.
As you inhale, lower the dumbbells back down slowly to the starting position.
Variations: This exercise can also be performed by alternating hands, meaning doing one repetition with the right arm, and
then one with the left, back to the right, etc. Also, you could use a barbell as well.
26
Dumbbell Lying One-Arm Rear Lateral Raise

Rating: 9.2
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While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured
from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm
extended with the elbow slightly bent. This will be your starting position.
Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the
floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the
movement. Also, keep the contraction at the top for a second.
Slowly lower the dumbbell to the starting position as you inhale.
Variations: You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing
back as opposed to facing your torso.
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One-Arm Incline Lateral Raise

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Rating: 9.2
Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the
incline bench and the arm is lying across your body with the palm around your navel.
Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting
position.
While 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.
Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a
second.
While inhaling lower the weight across your body back into the starting position.
Repeat the movement for the prescribed amount of repetitions.
Switch arms and repeat the movement.
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Power Partials
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Rating: 9.2
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the
torso.
The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your
starting position.
Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level
height while exhaling.
Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling.
Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will
concentrate the stress on your shoulders mainly.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down
on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one
repetition, then the left, then the right, etc.
29
Reverse Flyes
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Rating: 9.2
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each
hand with the palms facing each other (neutral grip).
Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while
applying pressure with the ball of your toes. This is the starting position.
Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion
while exhaling.
Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
The arms should be elevated until they are parallel to the floor.
Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
30
Reverse Flyes With External Rotation

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Rating: 9.2
To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they
are perpendicular to the angle of the bench.
Tip:Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes
(your heels should not be touching the floor). This is the starting position.
Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to
a palms facing each other (neutral) grip.
Tip:Try to squeeze your shoulder blades together to get the best results from this exercise.
The arms should be elevated until they are level with the head.
Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
31
Front Incline Dumbbell Raise

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Rating: 9.1
Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each
hand. Tip: You can change the angle to hit the muscle a little differently each time.
Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above
your thighs. This will be your starting position.
Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked.
Squeeze at the top for a second and make sure you breathe out during this portion of the movement.
Tip: Keep your head resting down against the bench and your legs on the floor at all times.
Lower the arms back to the starting position as you inhale.
Variations: You can use a barbell as well for this exercise.
32
Lying Rear Delt Raise

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Rating: 9.0
While holding a dumbbell in each hand, lay with your chest down on a flat bench.
Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows
slightly bent. This will be your starting position.
Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you
exhale.
Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the
contraction at the top for a second.
Slowly lower the dumbbells to the starting position as you inhale.
Repeat for the recommended amount of repetitions and then switch to the other arm.
Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed
to facing your torso.
33
Seated Bent-Over Rear Delt Raise

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Rating: 9.0
Place a couple of dumbbells looking forward in front of a flat bench.

Sit on the end of the bench with your legs together and the dumbbells behind your calves.
Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be
facing each other as you pick them. This will be your starting position.
Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side
until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms
back as opposed to the side.)
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Variation: This exercise can also be performed standing but those with lower back problems are better off performing this
seated variety
34
Side Lateral Raise

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Rating: 9.0
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of
the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the
elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the
floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Variation: This exercise can also be performed sitting down.
35
Standing Military Press

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Rating: 9.0
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell
using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each
other.
Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest.
Take a step back and position your feet shoulder width apart from each other.
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at
about shoulder level and slightly in front of your head. This is your starting position.
Lower the bar down to the collarbone slowly as you inhale.
Variations:
1.
2.
3.
This exercise can also be performed sitting as those with lower back problems are better off performing this seated
variety.
The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator
cuff due to the hyperextension created by bringing the bar behind the neck.
Another option is to use dumbbells when performing this exercise for better isolation.
36
Bent Over Low-Pulley Side Lateral

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3.
4.
5.
Rating: 8.9
Select a weight and hold the handle of the low pulley with your right hand.
Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed
on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the
elbow. This will be your starting position.
Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear.
Breathe out as you perform this step.
Slowly lower the weight back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
Variations: You can perform this exercise with dumbbells or exercise bands.
37
Dumbbell Shoulder Press

1.
2.
3.
4.
5.
6.
Rating: 8.9
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the
dumbbells upright on top of your thighs.
Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
Now, exhale and push the dumbbells upward until they touch at the top.
Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while
inhaling.
Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems,
the version described is the recommended one.
You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a
supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the
starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you
would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are
facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.
38
External Rotation
1.
2.
3.
4.
5.
6.
Rating: 8.9
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can
rest your head on it.
Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
Tip: Keep the arm parallel to your torso.
Now bend the elbow while keeping the upper arm stationary. In this manner, the forearm will be parallel to the floor and
perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your
torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain
the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm
is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a
second.
As you breathe in, slowly go back to the starting position.
Caution: There is no need to go heavy with this exercise. Too much weight will cause rotator cuff injury.
Variations: You can perform this exercise standing and with cables.
39
Standing Low-Pulley Deltoid Raise

1.
2.
3.
4.
5.
6.
Rating: 8.9
Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle
attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should
grab the machine for better support and balance.
Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position
while inhaling.
40
Barbell Rear Delt Row

1.
2.
3.
4.
5.
Rating: 8.8
Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body)
grip.
Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold
the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your
arms should resemble the letter "T". Now you are ready to begin the exercise.
While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the
rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also,
refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
Slowly go back to the initial position as you breathe in.
Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as
you use a wide grip bar attachment.
41
Cable Rope Rear-Delt Rows

1.
2.
3.
4.
5.
6.
Rating: 8.8
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with
the elbows flared out.
Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting
position.
Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides.
Continue this motion as you exhale until the elbows travel slightly behind the back.
Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform
this portion of the movement.
Variations: You can also perform this exercise using exercise bands or dumbbells. You can also perform this movement
standing in front of a high pulley.
42
Face Pull
1.
Rating: 8.8
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands
as you do so. Keep your upper arms parallel to the ground.
43
Low Pulley Row To Neck

1.
2.
3.
4.
5.
Rating: 8.8
Sit on a low pulley row machine with a rope attachment.

Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent.
Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting
position.
While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while
exhaling. Throughout the movement your upper arms should remain parallel to the floor.
Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the
end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale.
Tip: Again, during no part of the movement should the torso move.
Variation: You can use a straight bar attachment as well or a bench and exercise bands.
44
Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Rating:8.8
1.
2.
3.
4.
5.
Hold the dumbbells in front of your thighs, palms facing your thighs.
Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
Slowly return to the starting position using the same path as you inhale.
Variation: You can perform this exercise with a barbell or by alternating dumbbells.
45
Cable Seated Lateral Raise

1.
2.
3.
4.
5.
6.
7.
Rating: 8.7
Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in
perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on
each pulley.
Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
Bend forward while keeping your back flat and rest your torso on the thighs.
Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right
pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended
with palms facing each other and a slight bend at the elbows. This will be the starting position.
While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height.
Exhale during the execution of this movement and hold the contraction for a second.
Slowly lower your arms to the starting position as you inhale.
Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout
exercise.
Variations: You can perform this exercise with exercise bands or dumbbells.
46
Front Dumbbell Raise

1.
2.
3.
4.
Rating:8.7
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the
palms of the hand facing your thighs. This will be your starting position.
While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and
the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as
you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.
Variations: This exercise can also be performed both arms at the same time. Also, you could use a barbell as well.
47
Upright Barbell Row

1.
2.
3.
4.
Rating:8.7
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your
thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your
starting position.
Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to
your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion,
and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top
of the movement.
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed
using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.
48
Arnold Dumbbell Press

1.
2.
3.
4.
5.
Rating: 8.6
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your
palms facing your body and your elbows bent.
Tip:Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform
this portion of the movement.
After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands
towards you.
Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as
you perform this portion of the movement.
Variations: You can perform the exercise standing up but that is not recommended for people with lower back issues.
49
Barbell Shoulder Press

1.
2.
3.
4.
5.
Rating:8.6
Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell
with a pronated grip (palms facing forward).
Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about
shoulder level and slightly in front of your head. This is your starting position.
Lower the bar down to the shoulders slowly as you inhale.
Variations:
This exercise can also be performed standing.
50
Cable Internal Rotation

1.
2.
3.
4.
5.
rating: 8.6
Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment
with the arm nearest to the cable.
Tip: If you can adjust the pulleys height, you can use a flat bench to sit on instead.
Position the elbow against your side with the elbow bent at 90 and the arm pointing towards the pulley. This will be your
starting position.
Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your
abs. You will be creating an imaginary semi-circle.
Tip: The forearm should be perpendicular to your torso at all times.
Slowly go back to the initial position.
Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Caution: Do not use heavy weights for this exercise as if you use too much you risk rotator cuff injury.
Variations: You can use dumbbells for this movement as well as exercise bands.
51
Front Cable Raise

1.
2.
3.
4.
5.
Rating: 8.6
Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with
your left hand.
Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms'
length with the palms of the hand facing your thighs. This will be your starting position.
While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the
palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you
execute this portion of the movement and pause for a second at the top.
Now as you inhale lower the arm back down slowly to the starting position.
Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise
with the right one.
Variations: This exercise can be performed also with dumbbells or an exercise band.
52
Smith Machine Overhead Shoulder Press

1.
2.
3.
4.
5.
Rating: 8.6
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a
height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of
your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it
up so that your arms are fully extended. This is the starting position.
Slowly begin to lower the barbell until it is level with your chin while inhaling.
Then lift the barbell back to the starting position using your shoulders while exhaling.
Variation: You can use dumbbells or a barbell to perform this exercise.
53
Bent Over Dumbbell Rear Delt Raise With Head On Bench

Rating: 8.5
1.
2.
3.
4.
5.
Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the
bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be
facing each other and your torso should be parallel to the floor. This will be your starting position.
Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight
to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or
bringing the arms back as opposed to the side.
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat the recommended amount of repetitions.
Variations: This exercise can also be performed with cables or seating.
54
Dumbbell Lying Rear Lateral Raise

1.
2.
3.
4.
5.
Rating: 8.5
While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured
from the floor) adjustable bench.
Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows
Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you
exhale.
Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the
contraction at the top for a second.
Slowly lower the dumbbells to the starting position as you inhale.
Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed
to facing your torso.
55
Seated Side Lateral Raise

1.
2.
3.
4.
Rating: 8.5
Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your
palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the
hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale
as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Variations: This exercise can also be performed standing up.
56
Dumbbell Raise
1.
2.
3.
4.
Rating: 8.3
Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows
and your back straight. This will be your starting position.
Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move
them up. Continue to lift it until the dumbbells are nearly in line with your chin.
Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm.
Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
shoulder problems, you may want to stay away from this movement and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed
using an e-z bar, cables and exercise band.
57
Dumbbell One-Arm Shoulder Press

1.
2.
3.
4.
5.
6.
Rating: 8.2
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the
dumbbells upright on top of your thighs or stand up straight.
Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or
grabbing a fixed surface.
Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
As you exhale, push the dumbbell up until your arm is fully extended.
After a second pause, slowly come down back to the starting position as you inhale.
Repeat for the recommended amount of repetitions and then switch arms.
Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems,
the version described is the recommended one.
You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a
supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the
starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you
would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are
facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.
58
Front Plate Raise

1.
2.
3.
4.
Rating: 8.2
While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each
other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your
waist in front of you as far as you can go.
Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second.
Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the
movement as well.
As you inhale, slowly lower the plate back down to the starting position.
Variations: You can use dumbbells, barbells, cables or exercise bands to perform this movement.
59
Seated Dumbbell Press

1.
2.
3.
4.
5.
6.
Rating: 8.2
Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the
dumbbells upright on top of your thighs.
Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
As you exhale, push the dumbbells up until they touch at the top.
After a second pause, slowly come down back to the starting position as you inhale.
Variations:
1.
2.
You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the
version described is the recommended one.
You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells
with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the
dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top.
As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering
portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not
recommended if you have rotator cuff problems.
60
Bradford/Rocky Presses
1.
2.
3.
4.
5.
6.
Rating: 8.1
Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward).
Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the
upper arm as the barbell goes down. This is your starting position.
Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
Now lower the bar down to the back of the head slowly as you inhale.
Lower the bar down to the starting position slowly as you inhale. This is one repetition.
Alternate in this manner until you complete the recommended amount of repetitions.
Variations: For more stress on the shoulders, only lift the bar until it is slightly above the head and then lower to the
opposite side. In this manner you keep more constant tension on the shoulders while minimizing triceps involvement.
61
Iron Cross
1.
2.
3.
4.
5.
Rating: 8.1
Stand with feet shoulder width apart holding a dumbbell in each hand.
Now lift the arms to your sides so that your torso and the arms form the letter "T". The arms should be parallel to the
floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting
position.
3-a. As you inhale slowly squat down by bending at the knees and holding the back erect as if you were going to sit on
a chair. Continue with the squat motion until your thighs are parallel to the floor.
Tip: Remember that the knees should never go past your toes.
3-b. As you squat down, simultaneously bring the arms in front of you until the palms of the hands are facing each
other.
Tip: This will look like a flat bench flye but performed standing up. The arms will remain extended throughout the
movement and only the shoulder joint will move.
Now start pressing with the ball of the foot mainly in order to go back to the initial position and simultaneously move
the arms out away from your sides in order to form a giant "T" as you stand upright. Exhale as you perform this
movement.
62
BICEPS
(biceps brachii)
63
Zottman Curl
Muscle Targeted: Biceps
1.
2.
3.
4.
5.
6.
7.
8.
Rating: 9.3
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the
torso.
Make sure the palms of the hands are facing each other. This will be your starting position.
While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms
should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your
biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a second as you squeeze the biceps.
Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the
thumb at a higher position than the pinky.
Slowly begin to bring the dumbbells back down using the pronated grip.
As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
64
EZ-Bar Curl
Equipment Type: E-Z Curl Bar
1.
2.
3.
4.
5.
Rating: 9.2
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward
and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting
position.
Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on
only moving your forearms.
Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted
position for a moment and squeeze the biceps.
Then inhale and slowly lower the bar back to the starting position.
Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to
really provide a good contraction at the top of the movement.
You may also use the closer grip for variety purposes.
65
Wide-Grip Standing Barbell Curl

1.
2.
3.
4.
5.
Rating: 9.1
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing
forward. The elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position
for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as your breathe in.
Variations:
1.
2.
You can also perform this movement using an E-Z bar or E-Z attachment hooked to a low pulley. This variation seems
to really provide a good contraction at the top of the movement.
You may also use the closer grip for variety purposes.
66
Overhead Cable Curl

1.
2.
3.
4.
5.
6.
Rating: 9.0
To begin, set a weight that is comfortable on each side of the pulley machine.
Note:Make sure that the amount of weight selected is the same on each side.
Now adjust the height of the pulleys on each side and make sure that they are positioned at a height higher than that of your
shoulders.
Stand in the middle of both sides and use an underhand grip (palms facing towards the ceiling) to grab each handle. Your
arms should be fully extended and parallel to the floor with your feet positioned shoulder width apart from each other. Your
body should be evenly aligned the handles. This is the starting position.
While exhaling, slowly squeeze the biceps on each side until your forearms and biceps touch.
While inhaling, move your forearms back to the starting position.
Note: Your entire body is stationary during this exercise except for the forearms.
Repeat for the recommended amount of repetitions prescribed in your program.
Variations: This exercise can also be performed using one handle at a time.
67
Dumbbell Bicep Curl

1.
2.
3.
4.
Rating: 8.9
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of
your hands until they are facing forward. This will be your starting position.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the
weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief
pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the
movement is performed. At the top of the movement the palms should face forward and the small finger should be higher
than the thumb for a peak contraction.
68
Barbell Curl
1.
2.
3.
4.
5.
Rating: 8.8
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing
forward and the elbows should be close to the torso. This will be your starting position.
Variations:
1.
2.
You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to
really provide a good contraction at the top of the movement.
You may also use the closer grip for variety purposes
69
Concentration Curls
1.
2.
3.
4.
5.
Rating: 8.8
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees
bent and feet on the floor.
Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh.
Rotate the palm of your hand until it is facing forward away from your thigh.
Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the
forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder
level.
Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a
good contraction. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Caution: Avoid swinging motions at any time.
Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no
leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arm.
This is a more challenging version of the exercise and is not recommended for people with lower back issues.
70
Hammer Curls
1.
2.
3.
4.
5.
Rating: 8.8
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the
torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to
raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a
brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
71
Incline Dumbbell Curl

1.
2.
3.
4.
Rating: 8.8
Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and
rotate the palms of your hands until they are facing forward. This will be your starting position.
While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the
level. Hold the contracted position for a second.
72
Reverse Barbell Preacher Curls

1.
2.
3.
4.
5.
Rating: 8.8
Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
Now place the upper part of both arms on top of the preacher bench and have your arms extended. This will be your starting
position.
As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the barbell is at shoulder height.
Squeeze the biceps hard for a second at the contracted position.
As you breathe in, slowly lower the barbell until your upper arms are extended and the biceps is fully stretched.
Variations:
1.
This exercise can be performed using an e-z bar, cables or dumbbells.
73
Barbell Curls Lying Against An Incline

1.
2.
3.
4.
Rating: 8.7
Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your
starting position.
While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as
you perform this portion of the movement.
Tip: Only the forearms should move. Do not swing the arms.
After a second contraction, slowly go back to the starting position as you inhale.
Tip: Make sure that you go all of the way down.
Variations: You can perform this exercise using an E-Z bar or dumbbells.
74
Close-Grip Standing Barbell Curl

1.
2.
3.
4.
5.
Rating: 8.7
Hold a barbell with both hands, palms up and a few inches apart.
Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your
torso. This will be your starting position.
Tip: You will keep your upper arms and elbows stationary throughout the movement.
Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the
movement and contract your biceps hard for a second at the top.
Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
Slowly go back down to the starting position as you inhale.
Variations: Can also be done with a medium or wide grip, using dumbbells and cables.
75
Cross Body Hammer Curl

1.
2.
3.
4.
Rating: 8.7
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left
shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Variations: You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm.
76
One Arm Dumbbell Preacher Curl

1.
2.
3.
4.
5.
Rating: 8.7
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell
should be held at shoulder length. This will be your starting position.
As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder
height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Variations: You can perform this exercise using a low pulley instead of a dumbbell. In this case you will need to position
the bench in front of the pulley.
77
Spider Curl
1.
2.
3.
4.
5.
6.
7.
Rating: 8.7
Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell
properly so that it is balanced and will not fall off.
Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree
slant with your torso and stomach pressed against the front side of the preacher bench.
Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad
located on the inside part of the preacher bench.
Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer
from each other.
Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the barbell back to the starting position as your breathe in. .
Variation: You can also use dumbbells when performing this exercise. Just make sure you place the dumbbells on the part
of the preacher bench where you would normally sit properly.
78
Close-Grip EZ Bar Curl

1.
2.
3.
4.
5.
Rating: 8.6
Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be
facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso.
Variations:
1.
2.
You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really
provide a good contraction at the top of the movement.
You may also use the wider grip for variety purposes.
79
Flexor Incline Dumbbell Curls

1.
2.
3.
4.
5.
6.
Rating: 8.6
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.
Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs
pointing away from the body.
Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they
come up. This will be your starting position.
Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale.
Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a
second at the top.
As you inhale, slowly go back to the starting position.
Caution: Do not extend your arms totally as you could injure your elbows if you hyperextend them. Also, make sure that on
the way down you move slowly to avoid injury.
Variations: You can use cables for this movement as well.
80
Standing One-Arm Dumbbell Curl Over Incline Bench

Rating: 8.6
1.
2.
3.
4.
5.
6.
Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in one hand
and rest it across the incline bench with a supinated (palms up) grip.
Position your non lifting hand at the corner or side of the incline bench. The chest should be pressed against the top part of
the incline and your feet should be pressed against the floor at a wide stance. This is the starting position.
While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps as you breathe out. Only the
forearms should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level.
Hold the contracted position for a second.
Switch arms while performing this exercise.
Variation: You can perform this exercise also with a low pulley.
81
Alternate Hammer Curl

1.
2.
3.
4.
5.
6.
Rating: 8.5
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the
torso.
The palms of the hands should be facing your torso. This will be your starting position.
While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out.
Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted
position for a second as you squeeze the biceps.
Repeat the movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended amount of repetitions.
on a bench with or without back support and you can also perform it by doing both arms at the same time.
Same as the Hammer Curl but you alternate arms.
82
Alternate Incline Dumbbell Curl

1.
2.
3.
4.
5.
Rating: 8.5
Sit down on an incline bench with a dumbbell in each hand being held at arms length.
Tip: Keep the elbows close to the torso.This will be your starting position.
While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As
you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the
dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbell back to starting position as your breathe in.
Just like the Incline Dumbbell Curl but only one arm at a time.
83
Preacher Curl
1.
2.
3.
4.
5.
Rating: 8.4
To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle
(either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher
benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the
bar.
With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder
length. This will be your starting position.
As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height.
Squeeze the biceps hard and hold this position for a second.
Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will
need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.
84
Standing Biceps Cable Curl

1.
2.
3.
4.
Rating: 8.4
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at
shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms
should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the
contracted position for a second as you squeeze the muscle.
Slowly begin to bring the curl bar back to starting position as your breathe in.
Variation: You can also perform this movement using an E-Z barbell attachment or single handles.
85
Standing One-Arm Cable Curl

1.
2.
3.
4.
5.
6.
Rating: 8.4
Start out by grabbing single handle next to the low pulley machine. Make sure you are far enough from the machine so that
your arm is supporting the weight.
Make sure that your upper arm is stationary, perpendicular to the floor with elbows in and palms facing forward. Your non
lifting arm should be grabbing your waist. This will allow you to keep your balance.
Slowly begin to curl the single handle upwards while keeping the upper arm stationary until your forearm touches your bicep
while exhaling.
Tip: Only the forearm should move.
Hold the contraction position as you squeeze the bicep and then lower the single handle back down to the starting position as
you inhale.
Switch arms while performing this exercise.
86
Dumbbell Alternate Bicep Curl

1.
2.
3.
4.
5.
Rating: 8.3
Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the
palms of your hand should be facing your thighs.
While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing
forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the
Slowly begin to bring the dumbbell back to the starting position as your breathe in.
Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
Variations:
1.
2.
There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a
bench with or without back support and you can also perform it using both arms at the same time. Additionally, you
may perform it with a starting position in which both palms are facing forward. In this case, you may alternate the arms
as well, or perform at the same time.
You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the
movement is performed. At the top of the movement the palms should face forward and the small finger should be
higher than the thumb for a peak contraction.
Just like the Dumbbell Biceps Curl except you alternate each hand, curling one dumbbell at a time.
87
Seated Close-Grip Concentration Barbell Curl

Rating: 8.3
1.
2.
3.
4.
5.
Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the
knees bent and the feet on the floor.
Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a
half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise.
Tip: Your arm should be extended at arms length and the barbell should be above the floor. This will be your starting
position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the
level. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the barbell back to starting position as your breathe in.
Tip: Avoid swinging motions at any time.
Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you. In this case, no
leg support is used for the back of your arm so you will need to make extra effort to ensure no movement of the upper arms.
This is a more challenging version of the exercise and is not recommended for people with lower back issues. You can also
perform as described here but without using a bench. So for this version you will be kneeling and the weight of the barbell
will help to balance you.
88
Standing Inner-Biceps Curl

1.
2.
3.
4.
5.
6.
7.
Rating: 8.3
Stand up with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Your legs should
be at about shoulder's width apart from each other.
Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist
should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at
shoulder level.
Tip: Keep the forearms aligned with your outer deltoids.
Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember to rotate the wrists as you
lower the weight in order to switch back to a neutral grip.
Variations:
1.
2.
bench with or without back support.
You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
89
High Cable Curls

1.
2.
3.
4.
Rating: 8.2
Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are
parallel to the floor with the palms of your hands facing you. This will be your starting position.
Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale.
The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as
you squeeze the biceps.
Slowly bring back the arms to the starting position.
Variation: This exercise can be performed one arm at a time if only one pulley is available.
90
Lying Cable Curl

1.
2.
3.
4.
5.
6.
Rating: 8.2
Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms
facing up) shoulder-width grip.
Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley
machine and your legs straight.
With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as
you breathe out and you squeeze the biceps.
After a second squeeze at the top of the movement, slowly return to the starting position.
Variations: You can also perform this exercise with exercise bands.
91
Reverse Cable Curl

1.
2.
3.
4.
Rating: 8.2
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms
down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting
position.
Variations: You can also perform this movement using an E-Z barbell or straight barbell.
92
Preacher Hammer Dumbbell Curl

1.
2.
3.
4.
Rating: 8.1
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing
each other (neutral grip).
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder
height.
Variations:
1.
2.
This exercise can be performed using one arm at a time to better isolate your biceps or in alternating fashion.
You can perform this exercise also using a low pulley instead of a dumbbell. In this case you will need to position the
bench in front of the pulley.
93
Reverse Barbell Curl

1.
2.
3.
4.
Rating: 8.1
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of
your hands should be facing down (pronated grip). This will be your starting position.
Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to
really provide a good contraction at the top of the movement. You can also use an E-Z bar as well.
94
Lying Close-Grip Bar Curl On High Pulley

Rating: 8.0
1.
2.
3.
4.
5.
6.
7.
Place a flat bench in front of a high pulley or lat pulldown machine.

Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
Lie on your back with your head over the end of the bench.
Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the
elbows should be in. This will be your starting position.
As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at
the top contracted position.
Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They
are to remain perpendicular throughout the movement.
Return to starting position slowly.
Variations: You can also curl down to above your head, rather than to your chin or use an E-Z Bar Attachment instead of a
straight one.
95
Lying Supine Dumbbell Curl

1.
2.
3.
4.
5.
Rating: 8.0
Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight
bend at the elbows) as far down towards the floor as you can go. Once you cannot go down any further, lock your upper
arms in that position and that will be your starting position.
As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the
hands face up. Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a
second.
Tip: Only the forearms should move. Upper arms should remain stationary and elbows should stay in throughout the
movement.
Return back to the starting position very slowly.
Caution: It is very important to use a weight that you can control throughout the movement and also to start with a slight
bend in your elbows. It is very easy to injure the biceps tendon if improper form and or too much weight is used.
96
Machine Preacher Curls

1.
2.
3.
4.
5.
Rating: 7.9
Sit down on the Preacher Curl Machine and select the weight.
Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip
(palms facing up).
Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the
Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
Lower the handles slowly back to the starting position as you inhale.
Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a preacher bench. Alternatively,
you can use the pulley machine as well in conjunction with a preacher bench.
97
Zottman Preacher Curl

1.
2.
3.
4.
5.
6.
Rating: 7.9
Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells
should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing
down. This will be your starting position.
As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are
fully stretched.
Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder
height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down
again.
98
Cable Hammer Curls - Rope Attachment

1.
2.
3.
4.
5.
6.
Rating: 7.8
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso
stationary.
Put your elbows in by your side and keep them there stationary during the entire movement.
Tip: Only the forearms should move; not your upper arms. This will be your starting position.
Using your biceps, pull your arms up as you exhale until your biceps touch your forearms.
Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
Variations: You can perform this exercise with dumbbells.
99
Drag Curl
1.
2.
3.
4.
Rating: 7.8
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be
your starting position.
As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with
your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing
them back. Also, do not lift your shoulders.
Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
Variations: You can use dumbbells or the smith machine.
100
Seated Dumbbell Curl

1.
2.
3.
4.
5.
Rating: 7.7
Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Rotate the palms of the hands so that they are facing your torso. This will be your starting position.
While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so
that the palms of your hands face forward at the end of the movement. Make sure that you contract the biceps as you breathe
out and make sure that only the forearms move. Continue the movement until your biceps are fully contracted and the
Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a
neutral grip.
Variations:
1.
bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one
101
Standing Dumbbell Reverse Curl

1.
2.
3.
4.
Rating: 7.7
To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully
extended while your feet are shoulder width apart from each other. This is the starting position.
should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the
Variations: You can also perform this movement using a straight bar or an E-Z attachment hooked to a low pulley. This
variation seems to really provide a good contraction at the top of the movement.
102
Reverse Plate Curls

1.
2.
3.
4.
5.
Rating: 7.5
Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms
facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side.
Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
Your feet should be shoulder width apart from each other and the weighted plate should be near the groin area. This is the
starting position.
Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while
exhaling. The plate should be evenly aligned with your torso at this point.
Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
103
Cable Preacher Curl

1.
2.
3.
4.
5.
6.
7.
Rating: 7.4
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 top of the bench pad and have someone hand you the bar
from the low pulley.
Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as
you perform this motion. Also, hold for a second at the top.
Now slowly lower the weight to the starting position.
Variations: You can also use an e-z bar attachment or even a single hand bar so that you can do one arm at a time. This
exercise can also be performed with barbells, dumbbells, E-Z bar, and exercise bands.
104
Dumbbell Prone Incline Curl

1.
2.
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4.
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Rating: 7.0
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees
can rest on the seat or your legs can be straddled to the sides (my preferred way).
Let your arms extend and hang naturally in front of you so that they are perpendicular to the floor.
Now keep your elbows in by your side and face the palms forward. This will be your starting position.
Raise the dumbbells by contracting the biceps until your arms are fully flexed. Exhale as you perform this portion of the
movement and ensure that only the forearms move. The upper arms should remain stationary at all times.
Lower the dumbbells until your arms are fully extended.
Repeat for the recommended amount of times.
Variations: You can perform using an e-z bar, a barbell or alternating arms. You can also use a cable machine as well.
105
Two-Arm Dumbbell Preacher Curl

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Rating: 7.0
Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell
should be held at shoulder length. This will be your starting position.
As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder
height.
Variations: You can perform this exercise also using a low pulley instead of a dumbbell. In this case you will need to
position the bench in front of the pulley. You can also use a barbell or an e-z bar.
106
TRICEPS
(triceps brachii)
107
Dips - Triceps Version

Muscle Targeted: Triceps
Equipment Type: Body Only
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Rating: 9.5
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to
your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between
the upper arm and forearm.
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available.
These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
108
Decline EZ Bar Triceps Extension

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Rating: 9.3
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you
with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position.
Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a
semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion
of the movement.
Lift the bar back to the starting position by contracting the triceps and exhaling.
Repeat until the recommended amount of repetitions is performed.
Variations: You can use a straight bar or dumbbells to perform this movement. You can also perform it on a flat bench as
well.
109
Standing Dumbbell Triceps Extension

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Rating: 9.2
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other.
Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be
facing up towards the ceiling. This will be your starting position.
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a
semicircular motion behind your head until your forearms touch your biceps.
Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Variations:
1.
2.
3.
Another way to perform this exercise is to use an e-z or straight bar instead in which case you will be holding the bar
from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).
There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this
exercise.
Finally, a low pulley cable with a rope attachment or bar (straight or e-z) attachment at the end can be used as well for
variety purposes as well.
110
Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Rating: 9.2
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With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by
bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head
up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as
the hands hold the weights.
Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor
and the whole arms are extended. Like many other arm exercises, only the forearm moves.
After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
Variations:
1.
2.
This exercise can be executed also one arm at a time.

Also, if you like the one arm variety, you can use a single hand handle or rope attachment instead of a dumbbell for
better peak contraction. In this case of the single hand handle, the palms should be facing up as opposed to the torso.
111
Cable Rope Overhead Triceps Extension

Rating: 9.1
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Attach a rope to the bottom pulley of the pulley machine.

Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms
facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the
knuckles aimed at the ceiling. This will be your starting position.
Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and
pause when your triceps are fully stretched.
Return to the starting position by flexing your triceps as you breathe out.
Variations: You can also do this seated with a bench that has back support, or you can use a dumbbell instead of the rope.
112
Triceps Pushdown - V-Bar Attachment

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Rating: 9.1
Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and
perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be
higher than the small finger. This is your starting position.
Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular
to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale
as you perform this movement.
After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this
step.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a
straight cable bar attachment for different variations of the exercise. Also, you can attach a rope to the pulley as well as using
a reverse grip on the bar exercises.
Just like the Triceps Pushdown but with the V-Bar attachment.
113
Close-Grip Barbell Bench Press

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Rating: 9.0
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you
with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest.
Tip:Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to
maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps
muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
Tip: It should take at least twice as long to go down than to come up.
When you are done, place the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative
with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle
chest and nowhere else.
Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case
the palms of the hands will be facing each other.
114
Weighted Bench Dip

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Rating: 9.0
For this exercise you will need to place a bench behind your back and another one in front of you. With the benches
perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width.
Your arms should be fully extended.
The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to
be perpendicular to the floor. Have your partner place the dumbbell on your lap.
Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury
without assistance. This will be your starting position.
Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an
angle slightly smaller than 90 degrees between the upper arm and the forearm.
Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
Caution: By placing your legs on top of another flat bench in front of you, the exercise becomes more challenging. It is best
to attempt this exercise without any weights at first in order to get used to the movements required for good form. If that
variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the
partner ensures that the weights stay there throughout the movement.
115
Incline Barbell Triceps Extension

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Rating: 8.9
Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
Lie back on an incline bench set at any angle between 45-75-degrees.
Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head.
Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform
this movement.
Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
Variations: Can also be done with an e-z bar, with two dumbbells (using a pronated or supinated grip), seated or standing or
with two dumbbells and your palms facing in.
116
Kneeling Cable Triceps Extension

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Rating: 8.9
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 facing down.
Face away from the machine and kneel.
Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing
towards the high pulley. This will be your starting position.
While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion
until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a
second. Exhale as you perform this movement.
Variation: You can also perform this exercise with exercise bands.
117
Reverse Grip Triceps Pushdown

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Rating: 8.9
Start by setting a bar attachment (straight or e-z) on a high pulley machine.

Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your
lats until your arms are fully extended by your sides.
Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting
position.
Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the
elbows/upper arms should be stationary by your side at all times.
Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
Variation: This exercise can also be performed with a single handle using one arm at a time. This will allow you to better
isolate the triceps. With this version you can self spot yourself by placing your hand over your forearm and applying some
pressure to help you perform more reps than before.
118
Tricep Dumbbell Kickback

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Rating: 8.9
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees
and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper
arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold
the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully
extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed.
Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In
this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).
119
Cable One Arm Tricep Extension

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Rating: 8.8
With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up)
grip. You should be standing directly in front of the weight stack.
Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and
forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one
leg in front of you and the other one back for better balance. This will be your starting position.
As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as
you perform this movement.
Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
Squeeze the triceps and hold for a second in this contracted position.
Slowly return the handle to the starting position.
Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.
Variations: You can use exercise bands to perform this exercise.
120
JM Press
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Rating: 8.8
Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at
arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure
the bar is set in a direct line above the upper chest. This will be your starting position.
Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you
perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms
towards your legs until they are perpendicular to the torso.
Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
Now go back to the starting position and start over.
Variation: You could use dumbbells to perform this movement.
121
Lying Close-Grip Barbell Triceps Extension Behind The Head

Rating: 8.8
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While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with
your head close to the end of the bench.
Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner
handles.
Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended)
to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your
starting position.
Tip: Keep your elbows in at all times.
As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar
until your forearms are perpendicular to the floor.
As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower
arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second.
Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
Variation: You can use dumbbells to make the exercise more challenging.
122
Lying Close-Grip Barbell Triceps Press To Chin

Rating: 8.8
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While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with
your head off the end of the bench.
Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner
handles.
Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso
(90-degree angle). This will be your starting position.
As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary
and elbows in. Keep lowering the bar until it lightly touches your chin.
As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the
triceps hard at the top of the movement for a second.
Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
Variation: You can use dumbbells to make the exercise more challenging.
123
Seated Triceps Press

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Rating: 8.8
Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length.
Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the
palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting
position.
Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
Variations:
1.
2.
3.
4.
You can perform this exercise standing as well but this puts strain on your back especially if you are using heavy
dumbbells like 95 lbs or so.
Another variation is to use an EZ or straight bar instead in which case you will be holding the bar from the inside
(around 5 inches between both hands) with the palms facing forward (pronated grip).
There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this
exercise.
Finally, a low pulley cable with a rope attachment or bar (straight or EZ) attachment at the end can be used for variety
purposes as well.
124
Triceps Pushdown - Rope Attachment

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Rating: 8.8
Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing
each other. This is your starting position.
Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the
movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next
to your torso and only the forearms should move. Exhale as you perform this movement.
After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you
perform this step.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a Vangled bar or straight bar.
Same as the Triceps Pushdown except with the rope attachment.
125
Bench Press with Chains

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Rating: 8.7
Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the
bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together.
Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide
your grip, it should cover the ring on the bar.
Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower
the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be
tucked in until lockout.
126
Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Rating: 8.7
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Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is
almost parallel to the floor. Make sure that you keep the head up.
The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the
floor while the forearms are pointing towards the floor as the hands hold the weights).
Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor
and the whole arm is extended. Like many other arm exercises, only the forearm moves.
After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
Variation:
This exercise can be executed also one arm at a time or alternating (like alternating dumbbell curls)
127
Bench Dips
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Rating: 8.6
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while
looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs
will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an
angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible
throughout the movement. Forearms should always be pointing down.
Using your triceps to bring your torso up again, lift yourself back to the starting position.
Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more
challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that
in this case the partner ensures that the weights stay there throughout the movement.
128
Decline Close-Grip Bench To Skull Crusher

Rating: 8.6
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Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you
with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position.
Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
Using the triceps to push the bar back up, press it back to the starting position as you exhale.
As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a
semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion
of the movement.
Lift the bar back to the starting position by contracting the triceps and exhaling.
Repeat steps 3-6 until the recommended amount of repetitions is performed.
Variations: You can use an e-z bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.
129
Cable Lying Triceps Extension

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Rating: 8.5
Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip.
Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This
Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly
touches your forehead. Breathe in as you perform this portion of the movement.
Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
Hold for a second at the contracted position and repeat for the recommended amount of repetitions.
Variations: You can also perform this exercise with a barbell, an E-Z bar, an E-Z bar cable attachment, and dumbbells.
130
Decline Dumbbell Triceps Extension

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Rating: 8.5
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The
palms of your hand will be facing each other.
Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing
each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your
forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this
portion of the movement.
Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
Variations: You can use an e-z bar or barbell to perform this movement. You can also perform it on a flat bench as well.
131
Dumbbell Floor Press

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Rating: 8.5
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above
you.
Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size
and strength, or to focus on your chest angle your arms to the side.
Pause at the bottom, and then bring the weight together at the top by extending through the elbows.
132
Push-Ups - Close Triceps Position

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Rating: 8.5
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are
holding your torso up at arms' length.
Lower yourself until your chest almost touches the floor as you inhale.
Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze
your chest. Breathe out as you perform this step.
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Variations:
1.
2.
If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees
to take off resistance or perform the exercise against the wall instead of the floor.
For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the
resistance.
See Also: Push-Up
133
Reverse Triceps Bench Press

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Rating: 8.5
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight
over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
Tip:Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to
with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall around the area
between the sternum and upper abs.
Variation: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells.
134
Seated Bent-Over One-Arm Dumbbell Triceps Extension

Rating: 8.5
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Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
almost parallel to the floor. Make sure that you keep the head up.
The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor
while the forearms are pointing towards the floor as the hands hold the weights).
Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and
the whole arm is extended. Like many other arm exercises, only the forearm moves.
After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
Variations:
1.
2.
This exercise can be executed also with two arms at a time.

Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak
contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip). You
can also use a rope attachment however, and in this manner, you can also perform the movement with a neutral
grip.
135
Smith Machine Close-Grip Bench Press

1.
2.
3.
4.
5.
Rating: 8.4
Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your
arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated
grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with
your arms locked. This will be your starting position.
Tip:Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to
When you are done, lock the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter as this exercise can be a bit challenging. If no
spotter is available, then be conservative with the amount of weight used.
Variations: This exercise can also be performed with a barbell or e-z bar using the inner handle as well as dumbbells in
which case the palms of the hands will be facing each other.
Same as the Barbell Close-Grip Bench Press but with a Smith Machine.
136
Lying Triceps Press

1.
2.
3.
4.
5.
Rating: 8.3
Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet
on the floor.
Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length.
Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting
position.
As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and
elbows stationary.
At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
Caution: This is an exercise that you need to be very careful with when selecting the weight. Also, if you suffer from elbow
problems this exercise might be too harsh on your elbows, so you may need to look for a substitute.
Variations:
1.
2.
3.
There are a few variations of this exercise. You can perform it on a decline bench as opposed to a flat bench.
You can also perform it using dumbbells in which case the palms of the hands will be facing each other as opposed
to facing forward.
Also, you can try to do it using a revere grip (palms facing you) but this variation seems to strain my wrists.
137
Standing One-Arm Dumbbell Triceps Extension

Rating: 8.3
1.
2.
3.
4.
5.
6.
To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now
fully extend the arm with the dumbbell over your head.
Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The
dumbbell should be above your head.
Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular
motion behind your head until your forearm touch your bicep.
Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
Variation: You can perform this exercise with a rope attached to a low pulley.
138
Standing Overhead Barbell Triceps Extension

Rating: 8.3
1.
2.
3.
4.
5.
To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than
shoulder width apart from each other. Your feet should be about shoulder width apart.
Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting
position.
Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular
motion behind your head until your forearms touch your biceps.
Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
Variations: Another way to perform this exercise is to use dumbbells or a triceps blaster bar. You can also use cables with a
bar or rope attachment.
139
Triceps Pushdown
1.
2.
3.
4.
5.
Rating: 8.3
Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting
position.
Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular
to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale
After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this
step.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a Vangled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using
a reverse grip on the bar exercises.
140
Low Cable Triceps Extension

1.
2.
3.
4.
5.
6.
Rating: 8.2
Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your
head should be pointing towards the attachment.
Grab the outside of the rope ends with your palms facing each other (neutral grip).
Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to
your torso.
Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley
above your head. This will be your starting position.
As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary
throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
As you breathe in slowly return to the starting position.
Variations: You can perform the same movement using a flat bench and exercise bands or a low pulley that is set at the
same level as your head is.
141
Lying Dumbbell Tricep Extension

1.
2.
3.
4.
Rating: 8.2
Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree
angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting
position.
As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells
are near your ears.
At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the
starting position as you breathe out.
Caution: This is an exercise that you need to be very careful with when selecting the weight. Too much weight with sloppy
form and you could be looking at injured elbows. Also, if you suffer from elbow problems this exercise might be too harsh
on your elbows, so you may need to look for a substitute such as a close-grip bench press.
Variation: You can perform this exercise in an alternate fashion like alternate dumbbell curls.
142
One Arm Pronated Dumbbell Triceps Extension

Rating: 8.2
1.
2.
3.
4.
5.
6.
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of
your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
Place your non lifting hand on your bicep for support.
Slowly begin to lower the dumbbell down as you breathe in.
Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting
part of the exercise).
Repeat until you have performed your set repetitions.
143
Triceps Stretch
Equipment Type: None
1.
Rating: 8.2
Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
144
Dumbbell One-Arm Triceps Extension

1.
2.
3.
4.
5.
6.
Rating: 8.1
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the
dumbbells upright on top of your thighs or stand up straight.
Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is
perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully
extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting
position.
Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and
pause when your triceps are fully stretched.
Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves.
The upper arm should remain at all times stationary next to your head.
Repeat for the recommended amount of repetitions and switch arms.
Variations: You can also do this using a rope instead of a dumbbell.
145
Cable Incline Triceps Extension

1.
2.
3.
4.
5.
Rating: 7.8
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width)
and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from
the floor.
Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement
and hold the contraction for a second.
Slowly go back to the starting position.
Variations: You can also use an angled attachment or a rope attachment as well. Finally, you can perform one arm at a time
by using a single handle attachment.
146
One Arm Floor Press

1.
2.
3.
4.
5.
6.
7.
Rating: 7.7
Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the
starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
Make sure the hand you are not using to lift the weight is placed by your side.
Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the
eccentric (lowering part of the exercise).
Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting
part of the exercise).
Repeat until you have performed your recommended repetitions.
Variations: You can also perform this exercise using dumbbells. By using dumbbells you will be able to isolate your chest
and add some variety to your workouts.
Caution: When you are done, do not drop the barbell or dumbbell next to you as this is dangerous to your rotator cuff in
your shoulders and others working out around you. A better way to do this is to use both of your hands to grab the barbell or
dumbbell and place it to your side. Simply move the barbell or dumbbell away from the arm you are exercising before
dropping the weights. This will ensure optimal safety and prevent any injuries.
147
Tate Press
1.
2.
3.
4.
5.
Rating: 7.4
Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each
other.
By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in
front of you at shoulder width.
Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other
using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the
upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the
dumbbells on the chest.
As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to
keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start
coming down again slowly again.
Repeat the movement for the prescribed amount of repetitions of your training program.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your
shoulders and others working out around you.Just lift your legs from the floor bending at the knees, twist your wrists so that
the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are
touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also
perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined
movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this
moment you can place the dumbbells on the floor.
148
Tricep Side Stretch

Equipment Type: None
1.
Rating: 7.4
Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch
in your tricep. Then repeat for your other arm.
149
CHEST
(pectoralis)
150
Incline Dumbbell Press

Muscle Targeted: Chest
1.
2.
3.
4.
5.
6.
7.
Rating: 9.2
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each
other.
Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder
width.
Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing
away from you. This will be your starting position.
Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip ideally; lowering the weights
should take about twice as long as raising them.
When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the
dumbbells.
Variations: You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of
this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so
that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as
it seems to be hard on my shoulders.
151
Incline Cable Flye

1.
2.
3.
4.
5.
6.
Rating: 9.1
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below
your torso).
Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each
hand.
With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This
With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a
wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at
the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position
for a second.
Tip: Make sure to use the same arc of motion used to lower the weights.
Variation: You can vary the angle of the bench in order to target the upper chest at slightly different angles.
152
Pushups
1.
2.
3.
4.
Rating: 9.1
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Next, lower yourself downward until your chest almost touches the floor as you inhale.
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as
needed.
Variations:
If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take
off resistance or perform the exercise against the wall instead of the floor.
For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and
to target the upper chest more.
153
Dumbbell Bench Press

1.
2.
3.
4.
5.
Rating: 9.0
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing
each other.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of
you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells
should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain
full control of the dumbbells at all times. This will be your starting position.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your
chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as
long as raising it.
shoulders and others working out around you. Just lift your legs from the floor bending at the knees, twist your wrists so that
the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are
touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also
perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined
movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this
moment you can place the dumbbells on the floor.
Variations: Another variation of this exercise is to perform it with the palms of the hands facing each other. Also, you can
perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top
of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be
hard on my shoulders.
154
Cable Crossover
1.
2.
3.
4.
5.
Rating: 8.9
To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be
used and hold the pulleys in each hand.
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you.
Your torso should have a small forward bend from the waist. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at
both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip:
Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur
at the shoulder joint.
Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the
weights.
Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
Variations: You can vary the point in front of you where your arms meet.
155
Barbell Bench Press - Medium Grip

1.
2.
3.
4.
5.
Rating: 8.8
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement
between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked.
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest
muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and
then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Caution:
If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the
amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
156
Decline Dumbbell Flyes

1.
2.
3.
4.
5.
Rating: 8.8
Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing
each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide
arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the
shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variation: You may want to use a palms facing forward version for different stimulation.
157
Dips - Chest Version

1.
2.
3.
4.
Rating: 8.8
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms
length (arms locked) above the bars.
While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared
out slightly until you feel a slight stretch in the chest.
Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
Tip: Remember to squeeze the chest at the top of the movement for a second.
Variations:
If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These
machines use weight to help you push your bodyweight.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
158
Incline Dumbbell Flyes

1.
2.
3.
4.
5.
6.
Rating: 8.8
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Extend your arms above you with a slight bend at the elbows.
Now rotate the wrists so that the palms of your hands are facing you.
Tip: The pinky fingers should be next to each other. This will be your starting position.
As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists
until the palms of the hand are facing each other.
Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so
that the pinky fingers are next to each other again.
Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that
happens at the elbow joint.
Variations: You can perform regular flyes and also twisting flyes where your initial position starts with the thumbs facing
each other instead of the pink
159
Pushups (Close and Wide Hand Positions)

Rating: 8.8
1.
2.
3.
4.
Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide
hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms
length.
Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as
you perform this step.
Variations:
1.
2.
3.
If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees
to take off resistance or perform the exercise against the wall instead of the floor.
For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the
resistance and to target the upper chest more.
See Also: Pushups
160
Barbell Incline Bench Press - Medium Grip

Rating: 8.7
1.
2.
3.
4.
5.
Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the
movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms
locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on you upper chest.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest
muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down
slowly again.
Tip: it should take at least twice as long to go down than to come up.
with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your upper
chest and nowhere else.
Variations: You can use several angles on the incline bench if the one you are using is adjustable.
161
Dumbbell Flyes
1.
2.
3.
4.
5.
Rating: 8.7
Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing
each other.
Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at
shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop
and hold just before you lock out. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide
arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the
shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for different stimulation.
162
Wide-Grip Barbell Bench Press

1.
2.
3.
4.
Rating: 8.6
Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches
away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The
bar will be perpendicular to the torso and the floor. This will be your starting position.
muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down
slowly again.
Caution:
If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with
the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
Variations: You can use dumbbells for this exercise as well as exercise bands.
Same as the Barbell Bench Press but with a different grip.
163
Decline Barbell Bench Press

1.
2.
3.
4.
5.
6.
Rating: 8.5
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and
the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be
perpendicular to the floor. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your lower chest.
slowly again.
Tip: It should take at least twice as long to go down than to come up).
Caution:
1. If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative
with the amount of weight used.
2. Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else.
3. Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
4.
Variations: You can also use dumbbells or exercise bands to perform this exercise.
164
Hammer Grip Incline DB Bench Press

1.
2.
3.
4.
5.
6.
7.
Rating: 8.5
Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing
each other.
By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at
shoulder width.
Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared
out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle
between the upper arm and the forearm. This will be your starting position.
Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for
a second and then start coming down slowly.
When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the
dumbbells.
this exercise is to perform it with the palms of the hands facing forward (which is the traditional manner). Also, you can
165
Neck Press
1.
2.
3.
4.
5.
Rating: 8.5
Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement
between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms
locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your neck.
slowly again.
Tip: It should take at least twice as long to go down than to come up).
Caution:
1.
2.
It is imperative that if you are new at this exercise, it is advised that you use a spotter. If no spotter is available,
then be conservative with the amount of weight used.
For obvious reasons you need to be in full control of the barbell at all times.
166
Wide-Grip Decline Barbell Bench Press

1.
2.
3.
4.
Rating: 8.5
Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward)
grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you
with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your lower chest.
slowly again.
Caution:
1.
3.
If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative
Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere
else.
4.
Variations: You can use dumbbells for this exercise as well as exercise bands.
2.
5. Same as the Decline Barbell Bench Press but with a wider grip.
167
Butterfly
1.
2.
3.
4.
5.
Rating: 8.4
Sit on the machine with your back flat on the pad.

Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly.
Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and
hold the contraction for a second.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
Variations: You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck
Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows
together.
168
Smith Machine Bench Press

1.
2.
3.
4.
5.
Rating: 8.4
Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and
your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip
that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will
When you are done, lock the bar back in the rack.
Same as the Barbell Bench Press but with a Smith Machine.
169
Straight-Arm Dumbbell Pullover

1.
2.
3.
Rating: 8.4
Place a dumbbell standing up on a flat bench.

Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in
forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet
firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing
against the underside one of the sides of the dumbbell. This will be your starting position.
Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in
the dumbbell falling apart and falling on your face.
4.
5.
6.
While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a
stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and
exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the
dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench. Also, as I already mentioned,
ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to
perform this exercise.
Variations:
1.
2.
You can perform this exercise using a barbell or an e-z bar instead of dumbbells.
Also, if using dumbbells like Powerblocks, just use a dumbbell on each hand with the palms of your hands
facing each other.
170
Incline Dumbbell Flyes - With A Twist

1.
2.
3.
4.
5.
6.
Rating: 8.3
Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Extend your arms above you with a slight bend at the elbows.
Now rotate the wrists so that the palms of your hands are facing you.
Tip: The pinky fingers should be next to each other. This will be your starting position.
As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists
until the palms of the hand are facing each other.
Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so
that the pinky fingers are next to each other again.
Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that
happens at the elbow joint.
Variations: You can perform regular flyes and also twisting flyes where your initial position starts with the thumbs facing
each other instead of the pinky.
171
Push-Ups With Feet Elevated

1.
2.
3.
4.
5.
Rating: 8.3
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Place your toes on top of a flat bench. This will allow your body to be elevated.
Note:The higher the elevation of the flat bench, the higher the resistance of the exercise is.
Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as
you perform this step.
Variations: Another way to perform this exercise is to use an exercise ball to elevate your body instead of a flat bench. This
adds a level of difficulty due to the instability provided.
See Also: Push-Up
172
Front Raise And Pullover

1.
2.
3.
4.
5.
Rating: 8.2
Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be
Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same
movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this
point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
Now return the barbell to the starting position by reversing the motion as you exhale.
Variations: You can use dumbbells also to perform this exercise.
173
Flat Bench Cable Flyes

1.
2.
3.
4.
5.
6.
7.
Rating: 8.1
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable
pulleys.
Lay flat on the bench and keep your feet on the ground.
Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole
movement. Your arms should be parallel to the floor. This is your starting position.
Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet
at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also,
hold the contraction for a second at the top.
Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and
the floor touching above your chest.
Slowly come back to the starting position.
Variations: Can also be done on an incline or decline bench, or with dumbbells or an exercise band.
174
Bent-Arm Dumbbell Pullover

1.
2.
3.
4.
5.
6.
Rating: 7.9
Place a dumbbell standing up on a flat bench.

Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in
forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet
firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be
pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure
that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart
and falling on your face.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while
breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and
exhale as you perform this movement.
Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the
dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.Also, as I already mentioned,
ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to
perform this exercise.
Variations:
1.
2.
You can perform this exercise using a barbell or an e-z bar instead of dumbbells.
Also, if using dumbbells like Powerblocks, just use a dumbbell on each hand with the palms of your hands
facing each other.
175
Leverage Decline Chest Press

1.
2.
3.
Rating: 7.8
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the
pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be
Press the handles forward by extending through the elbow.
After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning
the weight to the stops until the set is complete.
176
Machine Bench Press

1.
2.
3.
4.
5.
6.
7.
Rating: 7.8
Sit down on the Chest Press Machine and select the weight.
Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the
handles and fully extend the arms.
Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of
your torso.
Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and
extend the arms you will be at the starting position.
Now bring the handles back towards you as you breathe in.
Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going
back to the starting position.
Repeat for the recommended amount of reps.
When finished step on the lever again and slowly get the handles back to their original place.
Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a regular bench. Alternatively,
you can use the pulley machine as well.
177
One Arm Dumbbell Bench Press

1.
2.
3.
4.
5.
6.
7.
Rating: 7.8
Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder
width. Use the hand you are not lifting with to help position the dumbbell over you properly.
Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your
starting position.
Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times.
Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use
your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze
your chest, hold for a second and then start coming down slowly.
Caution: When you are done, do not drop the dumbbell next to you as this is dangerous to your rotator cuff in your
shoulders and others working out around you.
Just lift your legs from the floor bending at the knees, twist your wrist so that you can place the dumbbell on top of your
thigh. When the dumbbell is touching your thigh simultaneously push your upper torso up (while pressing the dumbbell on
your thigh) and also perform a slight kick forward with your legs (keeping the dumbbell on top of the thigh). By doing this
combined movement, momentum will help you get back to a sitting position with the dumbbell still on top of your thigh. At
this moment you can place the dumbbell on the floor.
178
Smith Machine Incline Bench Press

1.
2.
3.
4.
5.
Rating: 7.8
Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and
your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure
your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width,
unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your upper chest.
Caution: If you are new at this exercise, it is advised that you use a spotter as this exercise can be a bit challenging. If no
spotter is available, then be conservative with the amount of weight used.
Same as the Barbell Incline Bench Press but with a Smith Machine.
179
Decline Dumbbell Bench Press

1.
2.
3.
4.
5.
6.
Rating 7.6
Once you are laying down, move the dumbbells in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be
Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all
times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze
your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than
to come up..
shoulders and others working out around you.
If using really heavy weights, it is best if a partner gives them to you as you lay down.
Variations: You can use an exercise band or a barbell to perform this exercise.
Similar to the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.
180
Incline Dumbbell Bench With Palms Facing In

Rating: 7.6
1.
2.
3.
4.
5.
6.
7.
Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing
each other.
By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at
shoulder width.
Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared
out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle
between the upper arm and the forearm. This will be your starting position.
Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for
a second and then start coming down slowly.
When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the
dumbbells.
this exercise is to perform it with the palms of the hands facing forward (which is the traditional manner). Also, you can
181
Around The Worlds

1.
2.
3.
Rating: 7.4
Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling.
Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows
Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the
movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the
movement.
Reverse the movement to return the weight to the starting position as you exhale.
Variations: None
182
FOREARM
(brachioradialis)
183
Standing Palms-Up Barbell Behind The Back Wrist Curl

Muscle Targeted: Forearms
Rating 9.5
1.
2.
3.
4.
5.
6.
Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be
facing back away from the glutes) and having your hands shoulder width apart from each other.
You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting
position.
While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling.
Note: Your wrist should be the only body part moving for this exercise.
Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
When finished, lower the barbell down to the squat rack or the floor by bending the knees.
Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.
Variations: You can also perform this exercise with dumbbells using the same movements as described above. Another
option is to use one dumbbell at a time for better isolation.
184
Palms-Down Wrist Curl Over A Bench

1.
2.
3.
4.
5.
6.
7.
Rating: 9.3
Start out by placing a barbell on one side of a flat bench.

Kneel down on both of your knees so that your body is facing the flat bench.
Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting
against the flat bench. Your wrists should be hanging over the edge.
Start out by curling your wrist upwards and exhaling.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Variations:
1.
2.
This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your
wrist can hang over your knees and the same movements as mentioned above can be performed.
You can also use a dumbbell instead of a barbell.
185
Wrist Roller
1.
2.
3.
4.
5.
Rating: 9.1
To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder
width apart.
Slowly lift both arms until they are fully extended and parallel to the floor in front of you.
Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms.
This is the starting position.
Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward
motion until the weight reaches the starting position.
Repeat for the prescribed amount of repetitions in your program.
186
Seated Palm-Up Barbell Wrist Curl

1.
2.
3.
4.
5.
Rating: 8.9
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
Lean forward and place your forearms on top of your upper thighs with your palms up.
Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
Lower the bar as far as possible while inhaling and keeping a tight grip.
Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second
and
Tip: Only the wrist should move.
Variations: This exercise can also be done with one or two dumbbells. Alternatively an EZ bar can also be used.
187
Palms-Down Dumbbell Wrist Curl Over A Bench

Rating: 8.6
1.
2.
3.
4.
5.
6.
7.
Start out by placing two dumbbells on one side of a flat bench.

Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your
forearms are resting against the flat bench. Your wrists should be hanging over the edge.
Variations:
1.
2.
You can also use a barbell instead of a dumbbell.
188
Palms-Up Dumbbell Wrist Curl Over A Bench

Rating: 8.6
1.
2.
3.
4.
5.
6.
7.
Start out by placing two dumbbells on one side of a flat bench.

Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are
resting against the flat bench. Your wrists should be hanging over the edge.
Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the
exercise.
Variations:
1.
2.
You can also use a barbell instead of a dumbbell
189
Dumbbell Lying Pronation

1.
2.
3.
4.
5.
6.
Rating: 8.3
Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you
can rest your head on it.
Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm.
Now raise the upper arm so that the forearm is perpendicular to the floor and the upper arm is perpendicular to your torso.
Tip: The upper arm should be parallel to the floor and also creating a 90-degree angle with your torso. This will be your
starting position.
As you breathe out, externally rotate your forearm so that the dumbbell is lifted forward as you maintain the 90 degree angle
bend between the upper arms and the forearm. You will continue this external rotation until the forearm is parallel to the
floor. At this point you will hold the contraction for a second.
As you breathe in, slowly go back to the starting position.
Caution: There is no need to go heavy with this exercise. Too much weight will cause rotator cuff injury.
Variations: This exercise can be performed standing.
190
Plate Pinch
1.
2.
3.
4.
5.
Rating: 8.3
Grab two wide-rimmed plates and put them together with the smooth sides facing outward
Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This
is the starting position.
Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
Repeat for the recommended amount of sets prescribed in your program.
Switch arms and repeat the movements.
Caution: Attempting to hold the weighted plate for too long can cause you to drop the plate. As a result, it may land on your
feet or other areas which may cause an injury. So if you feel like the weight is about to slip out of your hand, slowly bend
your knees while keeping your back straight and put the plates on the floor.
191
Cable Wrist Curl

1.
2.
3.
4.
5.
6.
Rating: 8.2
Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that
your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
Variations:
1.
2.
This exercise can also be performed sitting down by kneeling and using the bench as a resting position for your
forearms. Your wrist can hang over the bench and the same movements as mentioned above can be performed.
192
Palms-Up Barbell Wrist Curl Over A Bench

Rating: 8.0
1.
2.
3.
4.
5.
6.
7.
Start out by placing a barbell on one side of a flat bench.

Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting
against the flat bench. Your wrists should be hanging over the edge.
Variations:
1.
2.
193
Seated Dumbbell Palms-Down Wrist Curl

1.
2.
3.
4.
5.
6.
7.
Rating: 8.0
Start out by placing two dumbbells on the floor in front of a flat bench.
Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the
palms of the hands facing down. Your wrists should be hanging over the edge of your thighs.
Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the
exercise.
Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
When finished, simply lower the dumbbells to the floor.
Variations:
1.
2.
This exercise can also be performed using a barbell instead of a dumbbell.

You can also focus on one arm at a time to isolate the forearm
194
Seated One-Arm Dumbbell Palms-Up Wrist Curl

Rating: 7.8
1.
2.
3.
4.
5.
6.
Sit on a flat bench with a dumbbell in your right hand.

Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
Lean forward and place your right forearm on top of your upper right thigh with your palm up.
Tip: Make sure that the front of the wrist lies on top of your knees. This will be your starting position.
Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second
before you lower again.
Tip: The only movement should happen at the wrist.
Perform for the recommended amount of repetitions, switch arms and repeat the movement.
Variations: You can also do this movement with two arms at a time, one on each knee, or using a barbell.
195
Standing Olympic Plate Hand Squeeze

1.
2.
3.
4.
Rating: 7.8
To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms
facing in). You feet should be shoulder width apart from each other. This will be your starting position.
Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
Now raise the plates back to the starting position as you exhale by closing your hands.
Variations: You can do both hands at the same time, alternate, or do one hand at a time.
196
ABS
(rectus abdominis)
197
Cross-Body Crunch
Muscle Targeted: Abdominals
1.
2.
3.
4.
5.
Rating: 9.3
Lie flat on your back and bend your knees about 60 degrees.
Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
Now 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. Exhale as you perform this movement.
Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract
the abs as you perform the movement; not just to move the elbow.
Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
Continue alternating in this manner until all prescribed repetitions are done.
Variation: You can also do all of your repetitions for one side and then switch to the other side.
198
Hanging Pike
1.
2.
3.
4.
5.
Rating: 9.2
Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is
slightly wider than shoulder width.
Tip: You may use wrist wraps in order to facilitate holding on to the bar.
Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor
while the thighs remain parallel to it. This will be your starting position.
Pull your legs up as you exhale until you almost touch your shins with the bar above you.
Tip: 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.
Tip: Avoid swinging and using momentum at all times.
Variations: You can perform this exercise with ankle weights in order to make it more challenging.
199
Hanging Leg Raise

1.
2.
3.
4.
Rating: 9.1
Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip.
The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the
contraction for a second or so.
Go back slowly to the starting position as you breathe in.
Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use
weights on the first time; you'll have enough in your hands by holding your weight and also learning how to balance yourself
so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However,
you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.
Variations: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your
upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.
200
Ab Roller
1.
2.
3.
4.
Rating: 9.0
Hold the Ab Roller with both hands and kneel on the floor.
Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up
position). This will be your starting position.
Slowly roll the ab roller straight forward, stretching your body into a straight position.
Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out.
Tip: Go slowly and keep your abs tight at all times.
Caution: This exercise is not advised for people with lower back problems or hernias.
Variations: If you are advanced you can perform the exercise moving the ab roller to the sides in a diagonal fashion as
opposed to straight forward. This version places more emphasis on the obliques.
201
Decline Crunch
1.
2.
3.
4.
5.
6.
Rating: 9.0
Secure your legs at the end of the decline bench and lie down.
Now place your hands lightly on either side of your head keeping your elbows in.
Tip:Don't lock your fingers behind your head.
While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your
shoulders off it.
Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders
should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the
movement, contract your abdominals hard and keep the contraction for a second.
Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
After the one second contraction, begin to come down slowly again to the starting position as you inhale.
Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise
ball or on a flat bench.
202
Decline Reverse Crunch

1.
2.
3.
4.
5.
Rating: 9.0
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 while keeping your knees and feet together.
Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench.
At the end of this movement your knees will be touching your chest.
Hold the contraction for a second and move your legs back to the starting position while inhaling.
Variations: You can do the movement on a flat surface and as you get more advanced you can use ankle weights.
203
Gorilla Chin/Crunch
1.
2.
3.
4.
5.
Rating: 9.0
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to
it. This will be your starting position.
As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will
stop going up as soon as your nose is at the same level as the bar.
Tip: When you get to this point you should also be finishing the crunch at the same time.
Slowly start to inhale as you return to the starting position.
Variations: You can also add resistance by holding a dumbbell or medicine ball between your feet but this should only be
done by the most advanced athletes. Alternatively, when you are very advanced you can also try the one-arm version where
you grasp your wrist with your free hand and you work the obliques more.
204
Barbell Ab Rollout
1.
2.
3.
4.
Rating: 8.9
For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be
grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you
perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back
posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you
will work out your shoulders and back more than the abs.
After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
Caution: This is a challenging exercise for people with healthy backs.
Variation: This is an exercise that, just like the push-up, can also be done on the knees for less advanced athletes.
205
Air Bike
1.
2.
3.
4.
5.
6.
Rating: 8.8
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside
your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your
starting position.
Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of
the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
Go back to the initial position as you breathe in.
Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Notes: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
206
Jackknife Sit-Up
1.
2.
3.
4.
Rating: 8.7
Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs
extended also. This will be your starting position.
As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.
Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be
extended and parallel to your legs. The upper torso should be off the floor.
While inhaling, lower your arms and legs back to the starting position.
Variation: If you are really advanced you could use a medicine ball for added resistance.
207
Crunch - Hands Overhead

1.
2.
3.
4.
5.
Rating: 8.6
Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.
Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with
your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the
movement and hold the contraction for a second.
Slowly lower down to the starting position as you inhale.
Variations: For the most advanced lifters, a weighted plate can be held in your hands.
208
Crunches
1.
2.
3.
4.
5.
6.
Rating: 8.6
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.
Now place your hands lightly on either side of your head keeping your elbows in.
Tip:Don't lock your fingers behind your head.
While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your
shoulders off the floor.
Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders
should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the
movement, contract your abdominals hard and keep the contraction for a second.
Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
After the one second contraction, begin to come down slowly again to the starting position as you inhale.
Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise
ball or on a decline bench.
209
Oblique Crunches
1.
2.
3.
4.
5.
6.
7.
Rating: 8.6
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your
head and the other to the side against the floor.
Make sure your feet are elevated and resting on a flat surface.
Now lift the shoulder in which your hand is touching your head.
Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides
your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can
be applied doing the inverse and using your left elbow to touch your right knee.
After your knee touches your elbow, lower your body until you have reached the starting position.
Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric
(upward) part of the exercise.
Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
210
Decline Oblique Crunch

1.
2.
3.
4.
5.
6.
Rating: 8.5
Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
Put one hand beside your head and the other on your thigh. This will be your starting position.
Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you
exhale until your right elbow touches your left knee. Hold this contracted position for a second.
Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
Lower your body back down slowly to the starting position as you inhale.
After completing one set on the right for the recommended amount of repetitions, switch to your left side.
Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.
Variations: You can perform this exercise on a flat surface or you can also alternate from side to side in each repetition.
211
Plate Twist
1.
2.
3.
4.
5.
Rating: 8.5
Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its
sides with both hands out in front of your abdominals with your arms slightly bent.
Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly.
Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the
body.
Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
212
Reverse Crunch
1.
2.
3.
4.
5.
Rating: 8.5
Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your
arms should be stationary for the entire exercise.
Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the
starting position.
While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At
the end of this movement your knees will be touching your chest.
Hold the contraction for a second and move your legs back to the starting position while exhaling.
213
Butt-Ups
1.
2.
3.
4.
5.
Rating: 8.4
Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90
degree angle.
Arch your back slightly out rather than keeping your back completely straight.
Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end
result will be that youll end up in a high bridge position. Exhale as you perform this portion of the movement.
Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
Variations: None
214
Cable Crunch
1.
2.
3.
4.
5.
6.
Rating: 8.4
Kneel below a high pulley that contains a rope attachment.

Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs.
Exhale as you perform this portion of the movement and hold the contraction for a second.
Slowly return to the starting position as you inhale.
Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy
that the lower back handles the brunt of the work.
Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs
separately by performing the exercise to the side.
215
Flat Bench Lying Leg Raise

1.
2.
3.
4.
Rating: 8.2
Lie with your back flat on a bench and your legs extended in front of you off the end.
Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your
starting position.
As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make
a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for
a second.
Now, as you inhale, slowly lower your legs back down to the starting position.
Variations: You can also perform this exercise on the floor on top of an exercise mat. You can also add weight by holding a
dumbbell in between your feet as you get more advanced.
216
Seated Flat Bench Leg Pull-In

1.
2.
3.
4.
Rating: 8.2
Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the
bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this
movement.
After a second pause, go back to the starting position as you inhale.
Variations: You can also perform this exercise on a mat on the floor just by placing your arms to the sides. In this case, the
legs will be stretched and elevated slightly over the floor. Also, as you become more advanced you can hold a dumbbell in
between your feet or attach a pulley to them for added resistance. However, you have to be very careful when adding weight
to this exercise as if you add too much too quickly you could get a hernia.
217
Bent-Knee Hip Raise

1.
2.
3.
4.
5.
Rating: 8.0
Lay flat on the floor with your arms next to your sides.
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this
movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion
of the movement. Tip: At the end of the movement your knees will be over your chest.
Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in.
Tip: Maintain a controlled motion at all times.
Variations: You can straighten your legs to make it harder or wear ankle weights.
218
Press Sit-Up
1.
2.
3.
4.
Rating: 8.0
To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of
the abdominal bench. This is the starting position.
While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and
press the barbell to an overhead position while exhaling.
Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.
Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to
breathe in while lowering the body.
Caution: It is best to have a spotter while performing this exercise so that it is easier to get the barbell and also get rid of it.
Also, always start with an empty bar and do not use jerking motions at any time.
Variations: You can also use a decline bench when you are more advanced.
219
Russian Twist
1.
2.
3.
4.
5.
Rating: 8.0
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your
legs should be bent at the knees.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in
front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side
performing the same techniques you applied to the right side.
Variation: As you get more advanced, you can hold a weight with both arms for resistance.
220
Cable Seated Crunch

1.
2.
3.
4.
5.
Rating: 7.9
Seat on a flat bench with your back facing a high pulley.

Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands
securely over both shoulders.
Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.
With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
As you inhale, go back to the initial position slowly.
Variation: Exercise bands can be used for this exercise.
221
QUADS
(quadriceps)
222
Barbell Full Squat

Muscle Targeted: Quadriceps
1.
2.
3.
4.
5.
6.
Rating: 9.5
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above
shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your
shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time
straightening your torso.
Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
Keep your head up at all times and maintain a straight back. This will be your starting position.
Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with
the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and
extend the hips to go back to the starting position.
This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other
types of squats, due to foot position and the higher bar position.
223
Rope Jumping
1.
2.
Rating: 9.5
Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over
your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be
maintained. Different speeds and techniques can be used to introduce variation.
Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350
calories jumping rope for 30 minutes, compared to over 450 calories running.
224
Barbell Squat
1.
2.
3.
4.
5.
6.
Rating: 9.4
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out.
Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes
of this discussion we will use the medium stance described above which targets overall development; however you can
choose any of the three stances discussed in the foot stances section).
Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue
down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this
portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary
straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your
toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation
or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause
back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very
safe exercise but only if performed properly.
225
Power Jerk
1.
2.
3.
4.
5.
Rating: 9.4
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips,
flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar
leaves the shoulders.
At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the
brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them
down. The feet should be moved to a slightly wider stance, with the knees partially bent.
Receive the bar with the arms locked out overhead.
Return to a standing position.
226
Clean Deadlift
1.
2.
3.
Rating: 9.2
Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out
slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your
spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as
possible.
Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back
angle. Flare your knees out to the side to help keep them out of the bar's path.
After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
227
Box Squat
1.
2.
3.
4.
Rating: 9.1
The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power
rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel
squat, but you can train higher or lower if desired.
Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and
rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight
arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors,
and hamstrings, or closer together for more quad development. Keep your head facing forward.
With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips
until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box,
and relax the hip flexors. Never bounce off of a box.
Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the
movement with your head. Continue upward, maintaining tightness head to toe.
228
Barbell Lunge
1.
2.
3.
4.
5.
Rating: 8.8
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below
Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso
upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as
you come down, as this will put undue stress on the knee joint. li>
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to
either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell
on your back if you suffer from balance issues.
Variations: There are several ways to perform the exercise.
1.
2.
3.
One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In
this case, you just go up and down from that starting position until you are done with the recommended amount of
repetitions. Then you switch legs and do the same.
A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For
walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to
continue moving ahead. This version is reserved for the most advanced athletes.
229
Lying Machine Squat

1.
2.
3.
4.
5.
6.
Rating: 8.8
Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below
parallel.
Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below
parallel to the platform. Make sure that the knees do not go past the toes. The angle created between the hamstrings and the
calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below
parallel). Your back and your head should be resting on the machine while your shoulders are pressed under the shoulder
pads.
Place your hands by the handles and position your feet slightly pointing out at a shoulder width position. This will be your
starting position.
While pressing with the balls of the feet as you breathe out, make your whole body erect as you squeeze the quads. Hold the
contracted position for a second.
Tip:Since you are starting below parallel, you can opt to use your hands to help you up by pressing on your thighs only on
the first repetition.
Slowly squat down as you inhale but instead of going all the way down to the starting position, just stop once your thighs are
parallel to the platform. The angle between your hamstrings and calves should be a 90-degree angle.
Caution: Keep your lower back and head pressed against the machine at all times.
Variations: You can use a wide or close stance as well.
230
Narrow Stance Leg Press

1.
2.
3.
4.
5.
Rating: 8.8
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a lessthan-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart.
Tip:Keep your head up at all times and also maintain the back on the pad at all times.
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully
extended in front of you.
Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do
not want that platform falling on you fully loaded.
Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.
Variations: All foot stance variations described in the foot stance section.
231
Smith Machine Squat

1.
2.
3.
4.
5.
6.
Rating: 8.8
To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded,
step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with
your legs and at the same time straightening your torso.
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times
and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use
the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot
stances section).
Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until
the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper
legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise
correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your
knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise
has been performed incorrectly.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with leg presses instead. If you
have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as
well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if
performed properly. Variations: As previously mentioned, there are various stances that can be used depending on what you
want to emphasize. You can also place a small block under the heels to improve balance. Same as the Barbell Squat but with
a Smith Machine.
232
Bicycling, Stationary
1.
2.
Rating: 8.7
To begin, seat yourself on the bike and adjust the seat to your height.
Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you
can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during
exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate
to help you stay at an appropriate intensity.
Stationary bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb
person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more
running.
233
Dumbbell Rear Lunge

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4.
Rating: 8.7
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping
the torso upright and maintaining balance. Inhale as you go down.
Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put
undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright
during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge
emphasizes Quadriceps.
Push up and go back to the starting position as you exhale.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
Now repeat with the opposite leg.
Variations: There are several ways to perform the exercise. You can do what I call a static lunge where your starting
position is with one of your feet already forward. In this case, you just go up and down from that starting position until you
are done with the recommended amount of repetitions. Then you switch legs and do the same. A more challenging version is
the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has
to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for
the most advanced athletes.
Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is
better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.
234
Dumbbell Squat
1.
2.
3.
4.
5.
Rating: 8.7
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as
looking down will get you off balance and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development;
however you can choose any of the three stances discussed in the foot stances section.
Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down
until your thighs are parallel to the floor.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that
is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue
stress on the knee and the exercise has been performed incorrectly.
Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs
again and go back to the starting position.
Caution: Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe
exercise but only if performed properly. You may use wrist wraps for this exercise.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
You can also use a barbell for this exercise.
235
Dumbbell Step Ups

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2.
3.
4.
Rating: 8.7
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use
the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you
execute the force required to come up.
Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position
by placing the right foot of to next to the left foot on the initial position.
Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Note: This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.
Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time
until all repetitions have been performed for both legs. Also, a barbell can be used for resistance. Beginners can start with
only the bodyweight, especially if they have balance issues.
236
Leg Press
1.
2.
3.
4.
5.
Rating: 8.7
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium
(shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above
which targets overall development; however you can choose any of the three stances described in the foot positioning
section).
extended in front of you.
Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the ball of your foot and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do
not want that platform falling on you fully loaded.
Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.
Variations: All foot stance variations described in the foot stance section.
237
Snatch
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4.
5.
6.
7.
Rating: 8.7
Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of
the foot.
With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width
grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your
starting position.
Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it
close to your legs.
As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an
explosive motion.
Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and
keeping them above the bar for as long as possible.
Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough
point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat
position.
Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line
and the arms fully extended holding the barbell overhead.
Caution: This is a very advanced exercise so be extremely careful with the weight used. Bad form on this exercise can lead
to serious injury.
238
Hack Squat
1.
2.
3.
4.
5.
6.
7.
Rating: 8.6
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out.
Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving
the side handles from a facing front position to a diagonal position).
Now straighten your legs without locking the knees. This will be your starting position.
(Note: For the purposes of this discussion we will use the medium stance described above which targets overall
development; however you can choose any of the three stances described in the foot positioning section).
Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at
all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which
is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that
is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue
stress on the knee and the exercise has been performed incorrectly.
Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs
Variations: All foot variations discussed in the foot positioning section apply.
239
Barbell Hack Squat

1.
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3.
4.
Rating: 8.5
Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width.
Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a
better grip. This will be your starting position.
While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as
you slowly go down.
Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
Variations: This exercise can also be performed with your heels slightly elevated on a small block. This is a good option for
beginners who lack the flexibility to perform the exercise without it.
240
Dumbbell Lunges
1.
2.
3.
4.
Rating: 8.5
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body
down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do
not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make
sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to
either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell
on your back if you suffer from balance issues.
Variations: There are several ways to perform the exercise.
One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.The
other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case,
you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then
you switch legs and do the same. A more challenging version is the walking lunges where you walk across the room but in a
lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened
in order to continue moving ahead. This version is reserved for the most advanced athletes. Lunges can be performed with
dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced
athletes who have mastered the exercise and no longer have balance issues.
241
One-Arm Side Deadlift

1.
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3.
4.
5.
6.
Rating: 8.5
Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if
you are using a significant amount of weight. This is your starting position.
Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in
Slowly bring the barbell back down while inhaling.
Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, jerking motions or doing
too much weight can injure your back.
Variations: The exercise can also be performed with a dumbbell as described above.
242
Front Barbell Squat

1.
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3.
4.
5.
6.
Rating: 8.4
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches
your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the
elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms
while grasping the bar for total control.
Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your
starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets
overall development; however you can choose any of the three stances described in the foot positioning section).
Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again
and go back to the starting position.
back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The front squat is a
very safe exercise but only if performed properly. This version of the squat is better suited for advanced athletes.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
You can also place a small block under the heels to improve balance.
243
Leg Extensions
1.
2.
3.
4.
Ratimg: 8.4
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your
legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.
Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your
legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is
over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another
machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary
on the seat. Pause a second on the contracted position.
Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle
limit.
Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize
stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
244
Freehand Jump Squat

1.
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3.
4.
5.
6.
Rating: 8.3
Cross your arms over your chest.

With your head up and your back straight, position your feet at shoulder width.
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs.
Exhale during this portion of the movement.
When you touch the floor again, immediately squat down and jump again.
Caution: Do not perform this movement if you have any knee or back injuries due to the impact involved. Also, make
certain that your landings are controlled and that you land with your two feet straight (toes touching the floor first). The
wrong landing can result in a sprained ligament.
Variations: You can also perform this movement with a barbell resting on your shoulders or while holding dumbbells by
your sides.
245
Narrow Stance Hack Squats

1.
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3.
4.
5.
6.
7.
Rating: 8.3
Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet
should be around 3 inches or less apart.
Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving
the side handles from a facing front position to a diagonal position).
Now straighten your legs without locking the knees. This will be your starting position.
Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at
all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which
is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs
246
One Leg Barbell Squat

1.
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3.
4.
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6.
7.
Rating: 8.3
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on
the floor. Tip: Your feet should be shoulder width apart from each other.
Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the
barbell up until you can rest it on your chest.
Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the
flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you
off balance and also maintain a straight back.
Tip: Make sure your back is straight and chest is out while performing this exercise.
As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your
toes. Your chest should be directly above the middle of your thigh.
Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
Switch legs and repeat the movement.
Variations: You can use a step up box to place your toes on to perform this exercise. You can even elevate the step up box.
Note: the higher the step up box, the more difficult it is to perform this exercise.
Caution: Keeping your balance with this exercise can be challenging. This is an advanced exercise and should not be
performed unless you are an experienced weight lifter.
247
Barbell Step Ups

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2.
3.
4.
Rating: 8.1
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright
behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use
the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you
execute the force required to come up.
Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position
by placing the right foot of to next to the left foot on the initial position.
Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Note: This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.
Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time
until all repetitions have been performed for both legs. Also, dumbbells can be used. Beginners can start with only the
bodyweight, especially if they have balance issues.
248
Jogging-Treadmill
1.
2.
Rating: 8.1
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you
can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during
exercise. Elevation can be adjusted to change the intensity of the workout.
Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person
will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture
as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
249
Wide Stance Barbell Squat

1.
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3.
4.
5.
6.
Rating: 8.1
your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders
(slightly below the neck) across it.
Step away from the rack and position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out.
Keep your head up at all times as looking down will get you off balance, and also maintain a straight back. This will be your
starting position.
back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very
safe exercise but only if performed properly.
Variations:As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
You can also place a small block under the heels if you lack ankle flexibility. Dumbbells can be used as well for resistance
by holding them to your sides. The use of wrist wraps is a necessity due to the amount of weights used. I find this an
excellent variation when my lower back begins to act up after many weeks of regular barbell squats. (Note: For wide stance
dumbbell squats you will have to hold the dumbbells in between your legs as opposed to both sides in order to be able to
distance your legs sufficiently). Another way to perform these is by using a weight belt and attaching weights to it in
between the legs. This variation is referred to as weight belt squats which need to be performed with the legs placed on two
well secured, raised but separated platforms that allow the weights to go up and down in the middle. This exercise is an
excellent choice for people with lower back problems. p>
250
CALVES
(gastrocnemiuis)
251
Donkey Calf Raises

Muscle Targeted: Calves
1.
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3.
4.
5.
Rating: 9.4
For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under
the padded lever provided. The tailbone area should be the one making contact with the pad.
Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off.
Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without
locking them. This will be your starting position.
Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee
is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you
start to go back down.
Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are
stretched.
Variations: If you don't have a machine available but have access to a calf block and a sturdy object to hold on to, you can
perform this using as resistance a person sitting on your lower back (around the tailbone area).
252
Seated Calf Raise

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4.
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6.
Rating: 9.0
Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose
the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now
place your hands on top of the lever pad in order to prevent it from slipping forward.
Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top
253
Standing Dumbbell Calf Raise

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2.
3.
4.
Rating: 8.6
Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and
stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your
starting position.
With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for
emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for
a second.
As you inhale, go back to the starting position by slowly lowering the heels.
Note: As you become stronger you may need to use wrist wraps to avoid having the dumbbells slip out of your
hands.
254
Calf Press On The Leg Press Machine

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rating: 8.4
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium
(shoulder width) foot stance.
extended in front of you without locking your knees.
(Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this,
then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle.
Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes
should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting
position.
Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your
calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position
by a second before you start to go back down.
stretched.
Caution: Be very cautious as you place the feet in the bottom part of the platform as if you slip and the safety bars are not
locked then you could suffer a serious accident.
Variations: You can perform this exercise one leg at a time.
255
Rocking Standing Calf Raise

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4.
5.
6.
7.
8.
Rating: 8.4
your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your
shoulders (slightly below the neck).
Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees
with a slight bend; never locked. This will be your starting position.
is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at
any time. Hold the contracted position by a second before you start to go back down.
stretched.
Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
Hold for a second and bring them back down as you breathe in.
Caution: Maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury. Also,
choose a conservative weight. This exercise requires a lot of balance and choosing too much weight may cause you to lose
balance and fall.
Variations: A smith machine can be used for this exercise as well and it is a better choice for those with poor balance.
Dumbbells can be used also.
256
Standing Barbell Calf Raise

1.
2.
3.
4.
5.
6.
Rating: 8.4
your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your
shoulders (slightly below the neck).
Keep your head up at all times as looking down will get you off balance and also maintain a straight back. The knees should
be kept with a slight bend; never locked. This will be your starting position.
Tip: For better range of motion you may also place the ball of your feet on a wooden block but be careful as this option
requires more balance and a sturdy block.
stretched.
Caution: If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back
has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can
cause lower back injury.
Variations: There are several other ways to perform a standing calf raise. A calf press machine instead of a squat rack can
be used as well as dumbbells with one leg or two legs at a time. A smith machine can be used for calf raises as well. You can
also perform the barbell calf raise using a piece of wood to place the ball of the foot. This will allow you to get a better range
of motion. However be cautious as in this case you will need to balance yourself much better.
257
Standing Calf Raises

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3.
4.
5.
Rating: 8.4
Adjust the padded lever of the calf raise machine to fit your height.
Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions
described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels
extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be
kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of
the chapter. This will be your starting position.
stretched.
Caution: If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back
has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can
cause lower back injury.
Variations: There are several other ways to perform a standing calf raise. A barbell instead of a machine can be used instead
as well as dumbbells, one leg or two legs at a time. Refer to the exercise descriptions of these movements below. A smith
machine can be used for calf raises as well.
258
Balance Board
Rating: 8.2
Note: This exercise is designed to increase balance.

1.
2.
3.
Place a balance board in front of you.

Stand up on it and try to balance yourself.
Hold the balance for as long as desired.
Caution: If your balance is poor, start out with one of the less challenging boards.
Variations: You can perform this exercise using various types of balance boards. Some are more challenging than others.
259
Barbell Seated Calf Raise

1.
2.
3.
4.
5.
6.
Rating: 8.1
Place a block about 12 inches in front of a flat bench.

Sit on the bench and place the ball of your feet on the block.
Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your
starting position.
Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as
you can.
Variations: You can use the smith machine or the seated calf raise machine in order to perform this exercise. Alternatively,
you can also use dumbbells by placing one on top of each thigh.
260
Smith Machine Reverse Calf Raises

1.
2.
3.
4.
5.
6.
Rating: 6.8
Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position
your toes facing forward with a shoulder width stance.
Now, place your shoulders under the barbell while maintaining the foot positioning described and push the barbell up by
extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked.
Tip: The barbell on your back is only for balance purposes.
Raise the balls of your feet as you breathe out by extending your toes as high as possible and flexing your calf. Ensure that
the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position for a second
before you start to go back down.
Slowly go back down to the starting position as you breathe in by lowering the balls of your feet and toes.
Variations: You can also have someone place a dumbbell in between your feet for resistance. You can also perform this
exercise using a doorstep and you can use the sides of the door frame for balance.
If you change the position of the platform by putting it forward or backwards, it will emphasize the higher or lower calf.
Similarly, the stance you use can affect where it hits; the closer your feet are, the more the sides will be isolated, whereas the
further apart your feet are, the more the front tibialis will be targeted.
261
Dumbbell Seated One-Leg Calf Raise

1.
2.
3.
4.
5.
6.
Rating: 6.1
Place a block on the floor about 12 inches from a flat bench.

Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
Now place the ball of your left foot on the block. This will be your starting position.
Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
Slowly return to the starting position, stretching as far down as possible.
Repeat for your prescribed number of repetitions and then repeat with the right leg.
Variations: You can perform this exercise also with both legs at the same time as well as using a seated calf raise machine.
262
LATS
(latissimus dorsi)
263
Pullups
Muscle Targeted: Lats
1.
2.
3.
4.
5.
Rating: 9.3
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands
need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a
distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30
degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back.
Exhale as you perform this portion of the movement.
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain
stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold
the bar.
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your
arms are fully extended and the lats are fully stretched.
Repeat this motion for the prescribed amount of repetitions.
Variations:
1.
2.
3.
4.
If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These
On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition
of weighted plates.
The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension
created by bringing the bar behind the neck.
264
Rocky Pull-Ups/Pulldowns
1.
2.
3.
4.
5.
6.
Rating: 9.1
Grab the pull-up bar with the palms facing forward using a wide grip.
Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back.
Exhale as you perform this portion of the movement.
stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold
the bar.
Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar
will touch the back of the neck instead of the upper chest.
Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of
repetitions in your program.
Caution: The behind the neck variation can be hard on the rotator cuff due to the hyperextension created by bringing the bar
behind the neck so this exercise is not recommended for people with shoulder problems.
Variations:
1.
2.
3.
If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These
You can also use a pull-down machine.
265
\V-Bar
Pulldown
1.
2.
3.
4.
5.
6.
Rating: 8.9
Sit down on a pull-down machine with a V-Bar attached to the top pulley.
Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance
attached to the bar.
Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around
30-degrees) in order to better engage the lats. This will be your starting position.
Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar.
Exhale as you execute this motion.
Tip:Keep the torso stationary throughout the movement.
After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
Repeat for the prescribed number of repetitions.
Caution: Avoid the temptation to use a weight so big that you need to start swinging your torso in order to perform the
exercise.
266
Chin-Up
1.
2.
3.
4.
5.
Rating: 8.8
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as
possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.
As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps
muscles in order to perform the movement. Keep the elbows close to your body.
Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms
should do no other work other than hold the bar.
After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when
your arms are fully extended. Breathe in as you perform this portion of the movement.
Variations:
1.
2.
3.
If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available.
On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition
of weighted plates.
267
Close-Grip Front Lat Pulldown

1.
2.
3.
4.
5.
6.
Rating: 8.8
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the
machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be
spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance
equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back
around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting
position.
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down
and back.
stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not
try to pull the bar down using the forearms.
After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the
starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the
movement.
6. Repeat this motion for the prescribed amount of repetitions.
Variations: The behind-the-neck variation is not recommended as it can be hard on the rotator cuff due to the
hyperextension created by bringing the bar behind the neck.
268
V-Bar Pullup
1.
2.
3.
4.
5.
Rating: 8.8
Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does
not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the
use of the handles.
Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean
yourself back slightly in order to better engage the lats. This will be your starting position.
Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar.
Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
Repeat for the prescribed number of repetitions.
Variations:
1.
2.
If you are new at this exercise and do not have the strength to perform it, use a pull-up assist machine if available.
3.
On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the
addition of weighted plates.
269
Side To Side Chins

1.
2.
3.
4.
5.
6.
7.
Rating: 8.4
As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so
while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders
and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the
back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through
space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.
After a second of contraction, inhale as you go back to the starting position.
Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the
shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on
squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves
through space and only the arms should move. The forearms should do no other work other than hold the bar.
After a second of contraction, inhale as you go back to the starting position.
Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.
Caution: If you are new to this exercise and do not have the strength to perform it, using a spotter to hold your legs can help
being that it requires putting a lot of stress on the rotator cuffs. Alternatively you can also use a chin assist machine.
Variations: If you have developed enough strength to perform this exercise with weights, do so with caution. Side to side
chins can be a challenging exercise and if not performed correctly, can cause injury. Before attempting to use weights, make
sure you are able to perform the exercise with good form.
You can also perform the side to side chins by doing all reps to one side and then the next or by also including the middle
movement as well (in which case you would pull up first to the left hand side, then the middle and then the right side).
You can use a chin assist machine if you do not have the strength to perform the exercise on your own.
270
Underhand Cable Pulldowns

1.
2.
3.
4.
5.
6.
Rating: 8.4
Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your
height. These pads will prevent your body from being raised by the resistance attached to the bar.
Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than
the shoulder width.
As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down
and back.
Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to
your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The
forearms should do no other work other than hold the bar.
After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your
271
Elevated Cable Rows

1.
2.
3.
4.
5.
6.
7.
Rating: 8.3
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
Place it on the seat of the cable row machine.
Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are
slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly
arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of
you. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the
abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
Hold that contraction for a second and slowly go back to the original position while breathing in.
Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.
Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or
a supinated grip (palms facing up-reverse grip).
272
Full Range-Of-Motion Lat Pulldown

1.
2.
Rating: 8.3
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.
273
Straight-Arm Pulldown
1.
2.
3.
4.
5.
Rating: 8.3
You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width
pronated (palms down) grip. Step backwards two feet or so.
Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at
the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms
are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs.
Breathe out as you perform this step.
While keeping the arms straight, go back to the starting position while breathing in.
Variations: Can also be performed with a shorter shoulder-width straight bar or with a rope attachment.
274
Wide-Grip Lat Pulldown

1.
2.
3.
4.
5.
6.
Rating: 8.3
Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be
spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal
to your shoulder width and for a close grip at a distance smaller than your shoulder width.
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down
and back.
stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not
try to pull down the bar using the forearms.
After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting
position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the
hyperextension created by bringing the bar behind the neck.
275
Wide-Grip Rear Pull-Up

1.
2.
3.
4.
5.
Rating: 8.2
As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an
imaginary line from the pull-up bar to the back of your neck. This is your starting position.
Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back
while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on
squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves
through space and only the arms should move. The forearms should do no other work other than hold the bar.
Caution: The behind the neck variation can be hard on the rotator cuff due to the hyperextension created by bringing the bar
behind the neck. Therefore if you have rotator cuff issues, use the pull-up to front version instead.
Variations:
1.
2.
If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available.
3.
This is like a normal wide-grip pull-up but you finish with the bar behind your neck instead of in front.
276
Gironda Sternum Chins

1.
2.
3.
4.
5.
6.
Rating: 8.1
Grasp the pull-up bar with a shoulder width underhand grip.

Now hang with your arms fully extended and stick your chest out and lean back.
Tip:You will be leaning back throughout the entire movement. This will be your starting position.
Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far
away from the bar as possible. Exhale as you perform this portion of the movement.
Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a
second.
Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
Slowly start going back to the starting position as you inhale.
Variations: You can perform this movement using a chin-assist machine if unable to do it without aid or have a spotter help
you up. You can also use the pull-down machine instead even though due to the fact that the pull-down machine does not
involve a lot of the stabilizer muscles needed for the chin-up, the exercise becomes less effective. Also, as you get more
advanced, you can use a weight belt to increase resistance.
277
Bent-Arm Barbell Pullover

1.
2.
3.
4.
5.
Rating: 8.0
Lie on a flat bench with a barbell using a shoulder grip width.

Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in
until you feel a stretch on the chest.
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale
Variations:
You can perform this exercise using a dumbbell or an E-Z bar instead of dumbbells.
278
Wide-Grip Pulldown Behind The Neck

1.
2.
3.
4.
5.
6.
Rating: 6.8
Grab the bar with the palms facing forward using the prescribed grip.
Note on grips:For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium
grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller
than your shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward.
Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.
As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms
down and back.
stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not
try to pull down the bar using the forearms.
After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting
position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
Caution: Performing this exercise can be hard on the rotator cuffs and if not properly executed can cause an injury to occur.
Also, if you already have rotator cuff issues, I advise you to stick to the front pull-down version.
Variations: You can also performing this exercise by bring the bar down and touching your chest. This variation is safer and
not as hard on the rotator cuffs.
279
MIDDLE
BACK
(rhomboids)
280
Reverse Grip Bent-Over Rows

Muscle Targeted: Middle Back
1.
2.
3.
4.
5.
Rating: 9.2
Stand erect while holding a barbell with a supinated grip (palms facing up).
almost parallel to the floor.
Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular
to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing
any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and
hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Caution:
1.
2.
3.
This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people
with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the
back forward as this can cause back injury.
Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a pronated (palms facing out) grip or using dumbbells.
281
Bent Over One-Arm Long Bar Row

1.
2.
3.
4.
5.
6.
Rating: 9.1
Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the
corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on
your knee. This will be your starting position.
Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze
the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the
weight
Tip: Do not allow for any swinging of the torso. Only the arm should move.
Slowly lower the bar to the starting position getting a nice stretch on the lats.
Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as
opposed to larger plates (like 35-45lb ones).
Repeat for the recommended amount of repetitions and switch arms.
Variations: You can perform this exercise using a low pulley.
282
Bent Over Two-Dumbbell Row With Palms In

Rating: 8.8
1.
2.
3.
4.
With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending
at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your
starting position.
While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades
together. On the top contracted position, squeeze the back muscles and hold for a second.
Caution:
1.
2.
3.
with back issues.
Ensure perfect form and never round the back as this can cause back injury.
Variations: You can perform the same exercise using a low pulley instead with a V-bar or with a barbell.
283
Bent Over Barbell Row

1.
2.
3.
4.
Rating: 8.5
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by
bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the
head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only
use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.
Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people
with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back
forward as this can cause back injury.
Variations: You can perform the same exercise using a supinated (palms facing you) grip.
284
Bent Over Two-Arm Long Bar Row

1.
2.
3.
4.
5.
6.
Rating: 8.5
Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the
corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on
your knee. This will be your starting position.
Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze
the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the
weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To
ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
Variations: You can perform this exercise using a low pulley or T-bar row machine.
285
Seated Cable Rows

1.
2.
3.
4.
5.
Rating: 8.4
For this exercise you will need access to a low pulley row machine with a V-bar.Note: The V-bar will enable you to have a
neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine
and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the V-bar handles.
With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly
arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of
you. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the
abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
Hold that contraction for a second and slowly go back to the original position while breathing in.
Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.
Variations:
You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated
grip (palms facing up-reverse grip).
286
One-Arm Dumbbell Row

1.
2.
3.
4.
5.
6.
7.
Rating: 8.3
Choose a flat bench and place a dumbbell on each side of it.

Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to
the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm
of the hand should be facing your torso. This will be your starting position.
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso
stationary. Breathe out as you perform this step.
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force
is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms
should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the
dumbbell up using the forearms.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Repeat the movement for the specified amount of repetitions.
Switch sides and repeat again with the other arm.
Variations: One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.
287
Alternating Renegade Row

1.
2.
3.
Rating: 8.2
Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you
were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body.
You may need to position your feet wide for support.
Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex
the elbow, pulling it to your side.
Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
288
Bent Over Two-Dumbbell Row

1.
2.
3.
4.
Rating: 8.2
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending
at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.
Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular
to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body
(do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back
muscles and hold for a second.
Caution:
1.
2.
3.
with back issues.
Ensure perfect form and never round the back as this can promote back injury.
Be cautious with the weight used; in case of doubt, use less weight rather than more.
4.
Variations: You can perform the same exercise using a low pulley instead with a v-bar or with a barbell. This
exercise can also be performed with supinated or neutral grips.
289
Incline Bench Pull

1.
2.
3.
4.
5.
6.
7.
Rating: 7.9
Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
Let the arms hang to your sides fully extended as they point to the floor.
Turn the wrists until your hands have a pronated (palms down) grip.
Now flare the elbows out. This will be your starting position.
As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at
the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the
same level as your back.
Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the
movement. Hold the contraction at the top for a second.
Slowly go back down to the starting position as you breathe in.
Variations: You can perform this same movement but with a neutral grip (palms facing each other). You can also use a
barbell.
290
Smith Machine Bent Over Row

1.
2.
3.
4.
5.
6.
Rating: 7.8
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
almost parallel to the floor.
Tip: Make sure that you keep the head up.
Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly
in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing
any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and
hold for a second.
Caution:
1.
2.
3.
4.
5.
with back issues.
Also, just like with the bent knee deadlift, if you have a healthy back, ensure perfect form and never slouch the
back forward as this can cause back injury.
Variations: You can perform the same exercise using a supinated (palms facing you) grip. You can also use
barbells and dumbbells.
Similar to the Barbell Bent Over Row but with a Smith Machine bar instead.
291
Middle Back Shrug

1.
2.
3.
4.
Rating: 7.6
Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down
and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
As you exhale, squeeze your shoulder blades together and hold the contraction for a full second.
Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
As you inhale go back to the starting position.
292
Lying T-Bar Row

1.
2.
3.
4.
5.
6.
Rating: 7.5
Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the
pad.
Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper
chest at the top of the pad.
Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending
on what part of your back you want to emphasize.
Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
As you exhale slowly pull the weight up and squeeze your back at the top of the movement.
Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back
muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
293
Mixed Grip Chin

1.
2.
3.
4.
5.
Rating: 7.4
Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing
forward and the palms of the other hand facing towards you. This will be your starting position.
Now start to pull yourself up as you exhale.
Tip: With the arm that has the palms facing up concentrate on using the back muscles in order to perform the movement.
The elbow of that arm should remain close to the torso. With the other arm that has the palms facing forward, the elbows
will be away but in line with the torso. You will concentrate on using the lats to pull your body up.
After a second contraction at the top, start to slowly come down as you inhale.
On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms
facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.
Variations:
1.
2.
3.
If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available.
On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the
addition of weighted plates.
294
LOWER
BACK
295
Axle Deadlift
Muscle Targeted: Lower Back
1.
2.
3.
4.
Rating: 9.4
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the
bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the
bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the
weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips
forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
296
Barbell Deadlift
1.
2.
3.
4.
5.
Rating: 9.4
Stand in front of a loaded barbell.

While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder
width) overhand grip. This will be the starting position of the exercise.
Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position
as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back.
Think of how the soldiers in the military look when they are in standing in attention.
Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while
keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to
perform another repetition.
Perform the amount of repetitions prescribed in the program.
Caution:
1.
2.
This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as
well with the weight used; in case of doubt, use less weight rather than more.
Variations: Dumbbells can be used as well though I find the bar version easier to perform.
297
Hyperextensions With No Hyperextension Bench

Rating: 9.4
1.
2.
3.
4.
5.
With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the
bench.
Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were
on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the
hyperextension bench.
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting
position.
Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this
movement. Keep moving forward until you almost touch the floor or you feel a nice stretch on the hamstrings (whichever
comes first).
Tip: Never round the back as you perform this exercise.
Slowly raise your torso back to the initial position as you inhale.
Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect
the back from injury.
Variations: This exercise can also be performed using a hyperextension bench. Also, a similar exercise to this one is the
good morning and the stiff-legged deadlift.
298
Hyperextensions (Back Extensions)

1.
2.
3.
4.
5.
6.
Rating: 9.3
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.
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting
position.
Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this
movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a
rounding of the back.
Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that
you go as far as your body allows you to without rounding the back.
Slowly raise your torso back to the initial position as you inhale.
Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect
the back from injury.
Variations: This exercise can also be performed without a hyperextension bench, but in this case you will need a spotter.
Also, a similar exercise to this one is the good morning and the stiff-legged deadlift.
299
Deficit Deadlift
1.
2.
3.
Rating: 8.8
Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is
centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing
your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the
bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the
weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you
drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
300
Superman
1.
2.
3.
4.
Rating: 8.1
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is
the starting position.
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.
Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement.
Note: When holding the contracted position, you should look like superman when he is flying.
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side
of your chest and do the same with the right side.
301
Rack Pulls
1.
2.
3.
Rating: 7.6
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above,
or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your
hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you
may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to
pull your shoulders back as you complete the movement.
Return the weight to the pins and repeat.
302
Stiff Leg Barbell Good Morning

1.
2.
3.
4.
5.
6.
Rating: 7.2
your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders
(slightly below the neck) across it.
Step away from the rack and position your legs using a shoulder width medium stance. Keep your head up at all times as
looking down will get you off balance and also maintain a straight back. This will be your starting position.
Keeping your legs stationary, move your torso forward by bending at the hips while inhaling. Lower your torso until it is
parallel with the floor.
Begin to raise the bar as you exhale by elevating your torso back to the starting position.
Caution: This is not an exercise to be taken lightly. Be cautious with the weight used; in case of doubt, use less weight
rather than more. The stiff-legged barbell good morning is a very safe exercise but only if performed properly.
303
Seated Good Mornings

1.
2.
3.
4.
Rating: 7.0
Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it
across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows
forward, attempting to bend the bar across your shoulders.
Remove the bar from the rack, creating a tight arch in your lower back. Keep your head facing forward. With your back,
shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are
seated on the box. This will be your starting position.
Keeping the bar tight, bend forward at the hips as much as possible. If you set the pins to what would be parallel, you not
only have a safety if you fail, but know when to stop.
Pause just above the pins and reverse the motion until your torso it upright.
304
GLUTES
(gluteus maximus
and medius)
305
One-Legged Cable Kickback

Muscle Targeted: Glutes
1.
2.
3.
4.
5.
6.
Rating: 9.3
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 as you breathe out.
Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
Switch legs and repeat the movement for the other side.
Variations: You can perform this exercise with exercise bands.
306
Butt Lift (Bridge)

1.
2.
3.
Rating: 9.1
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around
shoulder width. This will be your starting position.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this
part of the motion and hold at the top for a second.
Slowly go back to the starting position as you breathe in.
Variations: You can perform this exercise one leg at a time.
307
Kneeling Squat
1.
2.
3.
Rating: 9.0
Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your
knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar
tight across your back. Unrack the weight.
With your head looking forward, sit back with your butt until you touch your calves.
Reverse the motion, returning the torso to an upright position.
308
Barbell Glute Bridge

1.
2.
3.
Rating: 8.8
Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly
reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the
floor.
Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should
be supported by your upper back and the heels of your feet.
Extend as far as possible, then reverse the motion to return to the starting position.
309
Flutter Kicks
1.
2.
3.
4.
5.
Rating: 8.5
On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the
arms on top of the bench holding on to the front edge.
Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting
position.
Start the movement by lifting the left leg higher than the right leg.
Then lower the left leg as you lift the right leg.
Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended
amount of repetitions for each leg. Make sure that you keep a controlled movement at all times.
Tip: You will breathe normally as you perform this movement.
Variations: As you get more advanced you can use ankle weights.
310
Barbell Hip Thrust

1.
2.
3.
Rating: 8.4
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having
a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the
top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be
supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting
position.
311
Glute Kickback
1.
2.
3.
4.
Rating: 7.9
Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the
torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be
looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will
As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle
bend. Contract the glutes throughout this movement and hold the contraction at the top for a second.
Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
Go back to the initial position as you inhale and now repeat with the left leg.
Continue to alternate legs until all of the recommended repetitions have been performed.
Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other one.
Additionally, you can also add ankle weights.
312
Pull Through
1.
2.
Rating: 6.6
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the
cable, with your feet set wide apart.
Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent.
Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of
the motion should originate through the hips.
313
HAMSTRINGS
(biceps femoris)
314
Glute Ham Raise

Muscle Targeted: Hamstrings
1.
2.
3.
Rating: 9.4
Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie
facedown. Your knees should be just behind the pad.
Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your
toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
Return to the starting position, keeping your descent under control.
315
Romanian Deadlift from Deficit

1.
2.
3.
Rating: 9.3
Begin standing while holding a bar at arms length in front of you. You can stand on a raised platform to increase the
range of motion.
Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as
far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with
the legs. If done properly, there should be heavy tension felt in the hamstrings.
Reverse the motion to return to the starting position.
316
Kettlebell One-Legged Deadlift

1.
2.
3.
Rating: 9.2
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for
balance.
Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
317
Lying Leg Curls

1.
2.
3.
4.
Rating: 9.0
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of
your legs (just a few inches under the calves).
Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for
hamstrings recruitment.
Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position
your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be
As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully
contracted position, hold it for a second.
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both
lower back injury and also a hamstring injury.
Variations: Since you have three foot positions you have in reality three exercises. The movement can also be performed
with a dumbbell held in between your feet (a partner needs to place it properly). This latter exercise though is only suitable
for advanced trainees. Finally, it is also possible to just use one leg at a time for better isolation.
318
Power Snatch
1.
2.
3.
4.
5.
Rating: 9.0
Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on
the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and
the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the
same until the bar passes the knees.
Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The
bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the
bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the
bar locked out overhead.
Return to a standing position with the weight over head.
319
Stiff-Legged Dumbbell Deadlift

1.
2.
3.
4.
5.
Rating: 8.9
Grasp a couple of dumbbells holding them by your side at arm's length.

Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly
bent. This is your starting position.
Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your
back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the
hamstrings. Exhale as you perform this movement
Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale
Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with
the utmost respect paying special attention not to round the back forward as you move the torso down; the back should
always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a barbell also.
320
Hang Snatch
1.
2.
3.
4.
Rating: 8.7
Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet
turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the
head facing forward. The bar should be at the hips. This will be your starting position.
Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the
side.
As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead.
Receive the bar with your body as low as possible and the arms fully extended overhead.
Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.
321
Romanian Deadlift
1.
2.
3.
4.
5.
Rating: 8.7
Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than
shoulder width.
Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to
allow for better range of motion.
Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale.
Tip: The movement should not be fast but steady and under control.
Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike
when squatting.
Tip: 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.
the utmost respect paying special attention not to round the back forward too much as you move the torso. Finally, jerking
motions or doing too much weight can injure your back.
Variation: The exercise can also be performed with dumbbells in each hand.
322
Clean
1.
2.
3.
4.
5.
Rating: 8.6
With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the
weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This
Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms
should remain straight. Move the weight with control as you continue to above the knees.
Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position,
begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to
move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the
second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up
and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the
bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar
should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the
bottom squat position, which will help in the recovery.
Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to
323
Sumo Deadlift
1.
2.
3.
4.
Rating: 8.5
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be
set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the
legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor,
spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
Return the weight to the ground by bending at the hips and controlling the weight on the way down.
324
Good Morning
1.
2.
3.
Rating: 8.1
Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not
on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back
from the rack.
Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical
spine in proper alignment.
Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the
starting position.
325
Stiff-Legged Barbell Deadlift

1.
2.
3.
4.
5.
Rating: 8.0
Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of
weight.
Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly
bent. This is your starting position.
Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back
straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the
hamstrings. Inhale as you perform this movement.
Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you
perform this movement.
the utmost respect paying special attention not to round the back forward as you move the torso down; the back should
always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a dumbbell as described above.
326

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NECK

Lying Face Down Plate Neck Resistance

Lying Face Up Plate Neck Resistance

Smith Machine Shrug

Standing Dumbbell Upright Row

Calf-Machine Shoulder Shrug

Kettlebell Sumo High Pull

Upright Cable Row

Barbell Shrug Behind The Back

Smith Machine Upright Row

Upright Row - With Bands

Clean and Jerk

Seated Barbell Military Press

One-Arm Kettlebell Push Press

One-Arm Side Laterals

Upward Movement Phase:

Slightly flex the hips and knees, keeping torso erect.

Downward Movement Phase:

Lower bar to shoulders.

Exhale through the sticking point of the upward movement phase.

Standing Palm-In One-Arm Dumbbell Press

Front Two-Dumbbell Raise

Dumbbell Lying One-Arm Rear Lateral Raise

One-Arm Incline Lateral Raise

Reverse Flyes With External Rotation

Front Incline Dumbbell Raise

Lying Rear Delt Raise

Seated Bent-Over Rear Delt Raise

Place a couple of dumbbells looking forward in front of a flat bench.

Side Lateral Raise

Standing Military Press

Bent Over Low-Pulley Side Lateral

Dumbbell Shoulder Press

Standing Low-Pulley Deltoid Raise

Barbell Rear Delt Row

Cable Rope Rear-Delt Rows

Low Pulley Row To Neck

Sit on a low pulley row machine with a rope attachment.

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Cable Seated Lateral Raise

Front Dumbbell Raise

Upright Barbell Row

Arnold Dumbbell Press

Barbell Shoulder Press

Cable Internal Rotation

Front Cable Raise

Smith Machine Overhead Shoulder Press

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Dumbbell Lying Rear Lateral Raise

Seated Side Lateral Raise

Dumbbell One-Arm Shoulder Press

Front Plate Raise

Seated Dumbbell Press

Wide-Grip Standing Barbell Curl

Overhead Cable Curl

Dumbbell Bicep Curl

Incline Dumbbell Curl

Reverse Barbell Preacher Curls

This exercise can be performed using an e-z bar, cables or dumbbells.